The ketogenic (ketone, keto) diet is very popular in the West. A huge number of books are dedicated to her, which tell about the principles of nutrition and permitted foods. The main principle of the keto diet is to reduce the amount of protein and carbohydrates consumed, but increase the amount of fat.
Interesting! For the first time, the principle of nutrition, where carbohydrates are sharply limited and replaced with fats, appeared in the 20s of the last century. The diet was originally used to treat neurological diseases in order to reduce the amount of insulin produced
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What is the keto diet?
The keto diet involves reducing the amount of carbohydrate foods. You are allowed to consume no more than 50 grams per day. carbohydrates. If we talk about the percentage, the menu is compiled in this way (what is BZHU?):
- fats - 70%;
- proteins - 20%;
- carbohydrates - 10%.
The keto diet allows you to eat your favorite foods without restrictions. So, baked chicken with skin is allowed. The main thing is not to exceed the permissible amount of carbohydrates.
Interesting! One of the blood “relatives” of the keto diet is the Atkins diet, which also implies a strict restriction of carbohydrates consumed. This method of losing weight is very popular among world stars. Hollywood celebrities are literally obsessed with low-carb diets, which is why they take precedence among existing weight loss methods.
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Contraindications to the ketogenic diet
The keto diet is a rather strict nutritional system, which is why there are a huge number of contraindications to it, which you should pay attention to first. Gastroenterologists and endocrinologists do not recommend this nutritional option for people with the following diseases and conditions:
- Inflammatory processes in the kidneys;
- Diseases of the gastrointestinal tract;
- Diabetes;
- Pregnancy and breastfeeding;
- Elderly age;
- Patients after chemotherapy.
In the presence of such conditions or diseases, a person needs a nutritious diet, which will not have any restrictions. If you have excess weight in the presence of these diseases, you need to get rid of it gradually, switching to proper nutrition, devoting time to physical activity and moderate exercise.
Advantages and disadvantages of the keto diet
The goal of the ketone diet is to create an environment where you can get your calories from fats and proteins rather than carbohydrates. This lowers blood sugar but does not affect brain activity . As a result, women and men feel great and lose weight.
But this diet is not suitable for everyone . It has advantages and disadvantages that should be considered.
Benefits of the Ketone Diet
There are many positive aspects to the ketogenic diet:
- You can eat your favorite foods without counting calories or limiting your time. For women, this is an ideal way to lose weight, the main thing is not to indulge in cakes and sweets.
- Helps get rid of acne. If the cause of skin rashes is high blood sugar levels, then a ketone diet will help clear the skin.
- Reduces the risk of cancer. Studies have shown that with a ketane diet, an oxidative process occurs in cancer cells, which leads to their rapid death. Moreover, keeping your sugar levels within normal limits reduces your risk of developing diabetes and stroke, which are associated with some types of cancer.
- Helps people with epilepsy. The keto diet leads to ketosis, an increased level of ketone bodies in the body, which reduces relapses in people with epilepsy.
- Protects the brain. Thanks to research, scientists have learned that the ketogenic diet reduces the risk of developing Alzheimer's disease, Parkinson's disease and other neurological and mental diseases.
Interesting! The keto diet is often called the Meryl Streep diet. The reason is not that the famous actress became the founder of this method of losing weight. She played one of the main roles in the film “Do No Harm.” This film talks about children suffering from epilepsy and the positive results of using the ketogenic diet to treat “special” children.
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:
- cardiopalmus;
- constipation;
- decreased endurance;
- digestive dysfunction;
- avitaminosis;
- unpleasant odor of acetone from the body and exhaled air.
These side effects usually appear is incorrectly compiled, or in the presence of strict contraindications . prevent their occurrence by increasing the amount of fluid you drink, taking multivitamin complexes and including spinach, cabbage and cucumbers in your diet.
Summarize
- The cyclical ketogenic diet involves following a standard keto diet 5-6 days a week, followed by 1-2 days of higher carbohydrate intake.
- Although this method is claimed to reduce keto flu symptoms, improve athletic performance, and promote muscle growth, there is a lack of research regarding its effectiveness and possible downsides.
- No matter what type of keto diet you choose, it is always important to choose healthy, nutrient-dense foods for best results.
The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.
Tags: Ketogenic diet
About the author: Anastasia Sheveleva
Candidate of Medical Sciences, doctor of the highest category, therapist, registered dietitian, nutrition consultant. More about the author.
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Additional diet conditions
To enter ketosis and the diet to bring the desired results, follow these important rules :
- drink up to 4 liters of clean water daily;
- avoid snacking;
- Reduce portion size daily;
- eat 5-6 times a day until you feel full;
- do light exercise for 30 minutes every day;
- take vitamins;
- Eat greens daily, which will help cleanse the intestines and prevent the development of 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 is the minimum period, you can lose 3-4 kg;
- 14 days - loses from 4 to 8 kg;
- 3 months is the optimal period of the diet, it takes from 10 to 15 kg.
Experts do not recommend staying on a ketone diet for a long time. It should be followed according to the following scheme:
- first time - no longer than 7 days;
- the second time - no longer than 14 days;
- the third time - until the specified goal is achieved, but not more than 3 months.
After each course you need to take a month break. Get out of the diet gradually, including 30 grams of carbohydrates daily.
Allowed and prohibited foods on the keto diet
When creating a menu, use the list of permitted products. It includes:
- any meat;
- sea fish;
- nuts;
- chicken and quail eggs;
- low-fat milk;
- dairy products;
- seafood;
- grapefruits and oranges;
- vegetables, but not more than 50 grams. in one go;
- tea, coffee without sugar.
It is prohibited to consume these products:
- baked goods, sweets;
- bread;
- bananas;
- grape;
- potato;
- 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.
Keto diet: menu for every day
When compiling a keto diet menu, we will take the average indicators for three approaches to the diet: for 5 days, a week and 14 days.
Menu for 5 days
| Day | Breakfast | Dinner | Dinner |
| 1 | omelette with herbs, tea | turkey fillet baked with mushrooms | chicken casserole, orange juice |
| 2 | 2 boiled eggs, coffee | fish baked in foil with vegetables | cottage cheese casserole, kefir |
| 3 | meat soufflé, grapefruit | chicken breast in sauce with herbs | boiled shrimp, tea |
| 4 | chicken omelette, low-fat yogurt | soup with meatballs | chicken soufflé, tea |
| 5 | egg and olive salad | beef cutlets, vegetable salad, tea | cheesecakes, milk |
Keto diet menu for 7 days (week)
| Day | Breakfast | Dinner | Dinner |
| 1 | boiled chicken breast, sweet pepper | beef with beans | Caesar salad" |
| 2 | cottage cheese omelette, orange | boiled veal, vegetable salad | ratatouille, tea |
| 3 | cottage cheese pancakes, kefir | turkey stewed with tomato | vegetable salad, tea |
| 4 | toast with low-fat cheese, coffee | beef stroganoff, coleslaw | low-fat cottage cheese, fermented baked milk |
| 5 | omelette with cheese and herbs | chicken skewers, cucumber and tomato salad | stewed salmon, tea |
| 6 | cottage cheese, coffee | meatballs with cabbage, cucumber and carrot salad | fish soup, grapefruit |
| 7 | cheesecakes, nuts | beef baked in the oven, fresh cherry tomatoes | pork kebab, tea |
Menu for 14 days
| Day | Breakfast | Dinner | Dinner |
| 1 | cottage cheese omelette, orange | stewed squid, beans | bread with cheese, nuts, tea |
| 2 | turkey omelette, tea | pieces of pork with vegetables | cottage cheese pancakes, tea |
| 3 | cheesecakes, coffee | mussels, cabbage salad | Caesar salad, kefir |
| 4 | boiled eggs, kefir | boiled chicken breast, grapefruit | toast with cheese, tea |
| 5 | stewed salmon, tea | stewed pork, tea | vegetable salad with chicken breast |
| 6 | chicken casserole, tea | Caesar salad" | fish baked in foil |
| 7 | boiled eggs, grapefruit | boiled turkey, ratatouille | turkey in tomato paste, tea |
| 8 | cottage cheese casserole, nuts | fish with vegetables, tea | omelette with cheese and beef, grapefruit |
| 9 | eggs with green beans, coffee | chicken cutlets, grapefruit | meat soufflé, cheese |
| 10 | omelette with cheese, tea | chicken breast, egg and cucumber salad | cottage cheese casserole, orange |
| 11 | toast with cheese, orange juice | pork skewers, Chinese salad | cabbage-carrot salad, fish |
| 12 | fish soufflé, tea | meat on skewers, tea | cheesecakes, milk |
| 13 | cottage cheese, honey | any meat salad | chicken drumsticks in sauce |
| 14 | cheesecakes, grapefruit | veal stewed with vegetables | cottage cheese casserole, kefir |
List of prohibited foods on the ketogenic diet
Sugar is strictly prohibited on the keto diet. Avoid sugary sodas (Coca-Cola, Pepsi, Sprite, Fanta), fruit juices, sports drinks and vitamin water. Avoid sweets: candy, cakes, cookies, candy bars, donuts, ice cream and breakfast cereals. Read food labels for sugar content, especially in sauces, condiments and drinks. Honey and all kinds of syrups are also sugars. Ideally, try to avoid or limit artificial sweeteners
Starch. On a keto diet, you cannot eat foods containing starch - bread, pasta, rice, potatoes, chips, porridge, muesli, and so on. Avoid whole grains. Vegetable legumes in the form of grains or beans (peas, beans, soybeans, lentils) and in the form of green pods (green beans, peas) contain a lot of carbohydrates. Small quantities of certain root vegetables (other than potatoes) may be acceptable.
Beer is “liquid bread”; beer contains a lot of carbohydrates that are quickly absorbed by the body and is absolutely not suitable for the keto diet.
Fruits contain a lot of sugar and are not suitable for consumption on a ketogenic diet; treat fruits as negatively as you treat candy. Find out more about fruits in a separate article.
Margarine is a commercially produced imitation butter that is very high in omega-6 fat. We advise you to avoid margarine on a keto diet; it has no obvious health benefits. In addition, many people believe that margarine tastes worse than butter. High omega-6 content may cause the development of asthma, allergies, and inflammatory diseases (scientific study).
