The keto diet for weight loss

Keto diet for weight loss

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.

What is the keto diet?

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? ):

  • fat - 70%;
  • proteins - 20%;
  • carbohydrates - 10%.

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.

Interesting! 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.

Advantages and disadvantages of Keto Diet

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.

Benefits of the Ketone Diet

There are many positive aspects to the ketogenic diet:

  1. You can eat your favorite foods without counting calories and without limiting yourself in time. For women, this is an ideal way to lose weight, the main thing is not to fall for cakes and sweets.
  2. Helps get rid of acne. If your skin rash is caused by a rise in blood sugar, then a ketone diet will help cleanse your skin.
  3. Reduces the risk of cancer. Studies have shown that with a ketane diet, an oxidative process occurs in cancer cells, leading to their rapid death. In addition, maintaining normal blood sugar levels reduces the risk of developing diabetes and stroke, which have been linked to certain cancers.
  4. Helps people with epilepsy. The keto diet leads to ketosis - an increased amount of ketones in the body, which reduces relapses in people with epilepsy.
  5. Protects the brain. Through research, scientists have found that the ketogenic dietreduces the riskof developing Alzheimer's disease, Parkinson's disease and other neurological and mental illnesses.

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.

Disadvantages of the keto diet

The ketone diet is suitable for most people if all the principles of a healthy diet are followed. In exceptional cases, side effects may occur:

  • heartbeat?
  • constipation?
  • reduced strength?
  • reduced digestive function.
  • vitamin deficiency?
  • unpleasant odor of acetone from the body and exhaled air.

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:

  • pregnancy and lactation?
  • young age?
  • hypertension?
  • insulin intake for diabetes.

Additional dietary conditions

To enter ketosis and your diet has the desired results, follow theimportant rules:

  • Drink up to 4 liters of clean water daily.
  • Avoid snacks.
  • reduce display size daily.
  • eat 5-6 times a day until you feel full.
  • Do light sports30 minutes every day.
  • take vitamins.
  • eat herbs every day to cleanse the intestines and prevent constipation.
  • Include cold-pressed coconut oil in your daily diet.

Diet duration

The duration of the diet depends on the goals you have set for yourself:

  • 5 days - the minimum period, you can lose weight by 3-4 kg.
  • 14 days - lasts from 4 to 8 kg.
  • 3 months - the optimal period of the diet, lasts from 10 to 15 kg.

Experts do not recommend "sitting" on a ketone diet for a long time. It should be observed according to the figure:

  • for the first time - no more than 7 days.
  • the second time - no more than 14 days.
  • for the third time - until the set goal is reached, but not more than 3 months.

After each lesson, you should take a break for a month. Get off the diet smoothly, including 30 grams of carbs daily.

Allowed and Prohibited Keto Foods

Use the list of allowed foods when creating your menu. Includes:

  • any meat?
  • sea fish?
  • nuts?
  • chicken and quail eggs?
  • low fat milk?
  • fermented dairy products?
  • seafood?
  • grapefruit and oranges?
  • vegetables, but not more than 50 gr. with one move;
  • tea, coffee without sugar.

It is forbidden to consume these products:

  • rich sweets, sweets?
  • bread?
  • bananas?
  • grapes?
  • potatoes?
  • all cereals.
  • trans fats.

Based on these lists, you can create a daily menu for a woman or a man, taking into account taste preferences.

The Keto diet: Daily menu

When compiling a keto diet menu, let's take the average indicators for three diet approaches: for 5 days, a week and 14 days.

Menu for 5 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

Keto diet menu for 7 days (week)

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

Menu for 14 days

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