The ketogenic diet (ketone, keto)is very popular in the West. A huge number of books are dedicated to it, in which they talk about the principles of nutrition and permitted products. The basic principle of the keto diet is to reduce the amount of protein and carbohydrates consumed, but increase the amount of fat.
Interesting! The beginning of the diet, where carbohydrates are abruptly reduced and replaced by fats, appeared in the 20s of last century. The diet was originally used to treat neurological diseases in order to reduce the amount of insulin produced.
The keto diet is about reducing the amount of carbohydrates you eat. They are allowed to consume no more than 50 grams per day. carbohydrates. If we are talking about a percentage, then the menu is composed this way (what is BJU? ):
The keto diet allows you to eat your favorite foods without restrictions. Thus, roasted chicken with skin is allowed. The main thing is not to exceed the allowed amount of carbohydrates.
Advantages and disadvantages of Keto DietInteresting! One of the blood relatives of the keto diet is the Atkins diet, which also involves strict restriction of the carbohydrates consumed. This weight loss method is very popular in the world stars. Hollywood celebrities are literally obsessed with low carb diets, so they take the lead among the existing weight loss methods.
The goal of the ketone diet is to create the conditions for the intake of calories from fat and protein and not from carbohydrates. Reduces blood sugar levels,but does not affect brain activityb. As a result, women and men feel great and lose weight.
But thisdiet is not for everyone. It has advantages and disadvantages that must be taken into account.
There are many positive aspects to the ketogenic diet:
Interesting! The keto diet is often referred to as the Meryl Streep diet. The reason is not that the famous actress became the founder of this method of weight loss. He played one of the lead roles in the movie Do No Harm. This picture tells about children with epilepsy and the positive effects of using the ketogenic diet to treat "special" babies.
These side effects usually occur with either the wrong composite menu or severe contraindications. You can prevent them from occurringby increasing the amount of fluid you drink, taking multivitamin complexes and including spinach, cabbage and cucumbers in your diet.
Before starting any diet, you should consult your doctor to identify possible contraindications. The body must be prepared to change its diet. And it is better to start losing weight in full health and for women - after the end of menstruation.
Absolute contraindications to the ketone diet include:
To enter ketosis and your diet has the desired results, follow theimportant rules:
The duration of the diet depends on the goals you have set for yourself:
Experts do not recommend "sitting" on a ketone diet for a long time. It should be observed according to the figure:
After each lesson, you should take a break for a month. Get off the diet smoothly, including 30 grams of carbs daily.
Use the list of allowed foods when creating your menu. Includes:
It is forbidden to consume these products:
Based on these lists, you can create a daily menu for a woman or a man, taking into account taste preferences.
When compiling a keto diet menu, let's take the average indicators for three diet approaches: for 5 days, a week and 14 days.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | omelette with herbs, tea | turkey fillet cooked with mushrooms | chicken pot, orange juice |
| 2 | 2 boiled eggs, coffee | fish cooked in foil with vegetables | pot with curd, kefir |
| 3 | meat souffle, grapefruit | chicken breast with herbs | boiled shrimp, tea |
| 4 | chicken omelette, low fat yogurt | meatball soup | Chicken souffle, tea |
| 5 | egg and olive salad | beef cutlets, vegetable salad, tea | cheeses, milk |
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | boiled chicken breast, pepper | beef with beans | Caesar salad |
| 2 | omelette with curd, orange | cooked beef, vegetable salad | ratatouille, tea |
| 3 | cottage cheese pancakes, kefir | turkey stew with tomato | vegetable salad, tea |
| 4 | toast with low fat cheese, brown | beef stroganoff, cabbage salad | low-fat cottage cheese, fermented milk |
| 5 | omelette with cheese and herbs | chicken skewers, cucumber and tomato salad | boiled salmon, tea |
| 6 | cottage cheese, coffee | meatballs with cabbage, cucumber and carrot salad | fish soup, grapefruit |
| 7 | cheeses, nuts | beef oven, tomatoes cherry tomatoes | pork kebab, tea |
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | omelette with curd, orange | braised squid, beans | cheesecakes, nuts, tea |
| 2 | turkey omelette, tea | pieces of pork with vegetables | cottage cheese pancakes, tea |
| 3 | cheeses, coffee | mussels, cabbage salad | Caesar salad, kefir |
| 4 | boiled eggs, kefir | boiled chicken breast, grapefruit | toast with cheese, tea |
| 5 | boiled salmon, tea | braised pork, tea | vegetable salad with chicken breast |
| 6 | chicken pot, tea | Caesar salad | fish baked in foil |
| 7 | boiled eggs, grapefruit | boiled turkey, ratatouille | turkey in tomato paste, tea |
| 8 | pot with curd, nuts | fish with vegetables, tea | omelette with cheese and beef, grapefruit |
| 9 | eggs with green beans | chicken, grapefruit cutlets | meat souffle, cheese |
| 10 | omelette with cheese, tea | chicken breast, egg and cucumber salad | pot of cottage cheese, orange |
| 11 | toast with cheese, orange juice | pork kebab, chinese salad | salad with cabbage and carrot, fish |
| 12 | fish souffle, tea | skewered meat, tea | cheeses, milk |
| 13 | cottage cheese, honey | any meat salad | chicken legs in sauce |
| 14 | cheeses, grapefruits | boiled beef with vegetables | pot with curd, kefir |
