Nowadays, one of the most fashionable and common ways to lose weight is to follow a ketogenic diet. It is noteworthy that when observing this diet, a person does not starve, but eats fatty and high-calorie foods. The positive effect is achieved by limiting the amount of carbohydrates consumed and reducing their use in the diet to virtually zero.
ketogenic diet
Researchers prove that a ketogenic diet helps with diseases like epilepsy, multiple sclerosis, autism, Alzheimer's, cancer.
This diet is one of the variants of the low-carbohydrate diet, when the body does not get carbohydrates from food, it is forced to consume fats for energy. In this case, the fat burning process is very effective. Metabolic changes, or ketosis, where ketone bodies go directly to the brain, are used by the body for energy.
With this diet, the level of sugar and insulin in the blood decreases, so this diet is also prescribed to diabetics, but only if the patient has type 2 diabetes.
Rules for the ketogenic diet
On a ketogenic diet, you need to follow a few simple rules and recommendations, only in this case you can get a positive result in the shortest possible time.
- One of the main principles of the ketogenic diet is to drink plenty of fluids per day - at least 3-4 liters.
- All snacks during the day, except for the main meals, should be excluded.
- Active exercise is recommended while on a ketogenic diet.
- The amount of protein consumed should be gradually reduced and brought to 1. 5 g per 1 kg of body weight.
- Also, the amount of carbohydrates consumed per day should be gradually reduced, after all, their amount should not be more than 20 g per day.
- The main source of energy on the keto diet is fat, so don't worry about eating it.
Approved Products
After the ketogenic diet, you can eat the following foods:
- Seafood - squid, oysters, crab, lobster, clams and mussels.
- Fish - salmon, cod, catfish, halibut, mackerel, trout, tuna, flounder. You can eat fish in any form - fried, stewed, boiled and baked in the oven.
- Meat - beef, pork, rabbit, poultry, veal. As with fish, meat can be used in any form - you can cook chops, roasts, steaks, the only thing that follows is that the fillet is more dense.
- Chicken and quail eggs, which can be eaten both fried and boiled.
- Innards – the liver, stomach, tongue, heart and lungs are some of the main sources of nutrients.
- Sausages - bacon, ham, sausage. When buying these products, you should carefully read the composition so that there are no additives and sugars in them.
- Raw cheese - goat, cream, mozzarella, cheddar.
- Healthy oils are natural olive and coconut oils. You can also eat avocado oil.
- Nuts - peanuts, walnuts and pine nuts, cashews, almonds, pumpkin and flax seeds, hazelnuts.
- Vegetables - all green vegetables, low in starch and carbohydrates, in addition, onions and tomatoes can be eaten.
- butter and cream.
- Strawberry.
- From drinks you can drink green tea, weak black tea, still mineral water or boiled water.
Prohibited Products
The following foods should not be consumed while on a ketogenic diet:
- Products that contain a lot of sugar: juices, drinks, sweets, cakes, jams, sweet pastries, ice cream, marshmallows.
- Grain and starchy foods: Wheat flour pastries, bread, cereal, rice and pasta.
- All kinds of fruits.
- All varieties of legumes.
- Tubers and root crops: parsnips, carrots, potatoes, Jerusalem artichokes.
- Diet and low-fat products - they go through several stages of processing, due to which they may contain an excess of carbohydrates.
- Sauces like ketchup and mayonnaise as they contain sugar and unhealthy fats.
- Unhealthy fats, the main sources of which are margarine and processed vegetable oil, should also be eliminated or at least reduced from the diet.
- Alcoholic Products. Many alcoholic beverages contain a large amount of carbohydrates, and therefore their use can defeat all dietary measures.
- Diet food without sugar. Such products are usually highly processed and filled with harmful chemical elements.
Before starting a ketogenic diet, you should consult a specialist, since the list of allowed and forbidden foods may differ for each patient, depending on the individual characteristics of the human body.
Ketogenic Diet: Menu for the week
An approximate weekly menu for people on a ketogenic diet is as follows.
Monday
- Breakfast. egg and cheese.
- Having lunch. Cottage cheese with cream.
- Dinner. Chicken breast, cheese and brown rice.
- Afternoon tea. cheese and some nuts.
- Dinner. Vegetable salad, fish in any form, garnished with brown rice.
Tuesday
- Breakfast. Omelet, ½ grapefruit, spinach.
- Having lunch. Cottage cheese.
- Dinner. Vegetable salad, chicken breast, cheese.
- Afternoon tea. Cottage cheese.
- Dinner. Steak with brown rice, salad with vegetables.
the Wednesday
- Breakfast. Omelet, homemade yogurt.
- Having lunch. cheese, nuts.
- Dinner. Chicken breast with broth, salad.
- Afternoon tea. Kefir, fruits.
- Dinner. Fish, salad, brown rice.
Thursday
- Breakfast. Cheese, boiled eggs, orange.
- Having lunch. Homemade kefir.
- Dinner. Beef broth, brown rice.
- Afternoon tea. cheese, almonds.
- Dinner. fish, broccoli.
Friday
- Breakfast. Boiled eggs with salsa.
- Having lunch. bacon or ham.
- Dinner. Meat casserole with vegetables and mushrooms, salad.
- Afternoon tea. Kefir, lettuce.
- Dinner. chicken breast, rice
Saturday
- Breakfast. omelette, salad.
- Having lunch. A cheese sandwich.
- Dinner. Offal Soup, Fish.
- Afternoon tea. cheese, hazelnuts.
- Dinner. Pork steak, toast.
Sunday
- Breakfast. Fried egg, oatmeal or millet porridge.
- Having lunch. Kefir and fruits.
- Dinner. Vegetable soup with meat, chicken breast.
- Afternoon tea. Kefir and boiled beef.
- Dinner. Fish, salad, brown rice, cheese.
Pros and cons of this diet
Following a ketogenic diet has a number of pros and cons that must be considered before embarking on such a diet.
Advantages:
- The diet is tolerated fairly easily because a person observing it does not starve to death.
- A small amount of carbohydrates reduces insulin production, thereby preventing the risk of cardiovascular disease.
Minuses:
- Uncontrolled adherence to the ketogenic diet is fraught with a decrease in acidity in the blood, which in turn can lead to the development of ketoacidosis, which in most cases ends in the death of the patient. However, this phenomenon occurs quite rarely, mainly in people with diabetes.
- The state of ketosis is dangerous for human health, since in this case the load on the kidneys increases sharply, and therefore there is a risk of developing urolithiasis and osteoporosis.
- It is impossible to follow this diet for a long time, since a person gets digestive problems - constipation and nausea from constant consumption of fatty foods.
contraindications
It is impossible to follow a ketogenic diet with the following diseases: diseases of the cardiovascular system, liver and kidney diseases, diabetes mellitus, metabolic disorders, progressive encephalopathy.
Before starting a ketogenic diet, you need to consult a specialist, weigh the pros and cons, and prepare for it. In order to avoid unpleasant consequences, when going on a diet, you need to constantly consult with your doctor and strictly follow all his recommendations.