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Ketogenic diet for weight loss

Today, one of the most popular and trendy ways to lose weight is following a ketogenic diet. It is noteworthy that if observing this diet, a person does not get hungry, but consumes fatty and high-calorie foods. The positive effect is achieved by limiting the amount of carbohydrates consumed and actually reducing their use in food to zero.

ketogenic diet

Research scientists prove that following a ketogenic diet is effective in curing diseases such as epilepsy, multiple sclerosis, autism, Alzheimer's disease, cancer.

food for ketogenic diet

This diet is one of the types of low-carbohydrate diets, when the body does not get carbohydrates from food, it is forced to use fat for energy. In this case, the fat burning process is very effective. Altered metabolism or ketosis, in which ketone bodies go directly to the brain, which the body uses for energy.

With this diet, blood sugar and insulin levels decrease, so this diet is also indicated for diabetics, but only if the patient has type 2 diabetes.

Rules for the ketogenic diet

When following the ketogenic diet, you need to follow a few simple rules and recommendations, only in this case can you achieve positive results in the shortest possible time.

  1. One of the main principles of the ketogenic diet is to drink plenty of water each day - at least 3-4 liters.
  2. All snacks should be excluded during the day, except for main meals.
  3. Active exercise is recommended while following the ketogenic diet.
  4. It is recommended to gradually reduce the amount of protein in the body and reduce it to 1. 5 g per 1 kg of weight.
  5. The level of daily carbohydrate consumption should also be gradually reduced, ultimately their intake should not exceed 20 g per day.
  6. The main source of energy on the keto diet is fat, so don't worry about eating it.
fatty foods for keto diet

Approved products

Following the ketogenic diet, you can eat the following foods:

  1. Seafood - squid, scallops, crab, lobster, mussels and mussels.
  2. Fish - salmon, cod, catfish, halibut, mackerel, trout, tuna, halibut. You can eat fish in any form - fried, steamed, boiled and baked in the oven.
  3. Meat - beef, pork, rabbit, poultry, veal. As in the case of fish, meat can be used in any form - you can cook ribs, grill, steaks, the only thing to follow is that the tenderloin should be denser.
  4. Chicken and quail eggs, can be used both fried and boiled.
  5. Organs - liver, stomach, tongue, heart and lungs, are some of the main sources of nutrients.
  6. Sausage - bacon, ham, sausage. When buying these products, you should read the ingredients carefully so that there are no additives and sugars.
  7. Raw cheese - goat, cream, mozzarella, cheddar.
  8. Healthy oils are natural olive and coconut oils. You can also eat avocado oil.
  9. Nuts - peanuts, walnuts and pine nuts, cashews, almonds, pumpkin and flaxseeds, hazelnuts.
  10. Vegetables - all green vegetables, low in starch and carbohydrates, in addition, onions and tomatoes can be eaten.
  11. Butter and cream.
  12. Strawberry.
  13. From drinks, you can drink green tea, weak black tea, mineral water or boiled water.

Prohibited products

The following foods should not be consumed while on a ketogenic diet:

  1. Products containing a large amount of sugar: juices, beverages, sweets, cakes, marmalades, cakes, ice cream, marshmallows.
  2. Foods containing grains and starches: Pastries made from flour, bread, cereals, rice and pasta.
  3. All kinds of fruit.
  4. All varieties of legumes.
  5. Tubers and root crops: turnips, carrots, potatoes, Jerusalem artichokes.
  6. Dietary and low-fat products - they go through several stages of processing, so they may contain an excess of carbohydrates.
  7. Sauces like ketchup and mayonnaise, because they contain sugar and unhealthy fats.
  8. Unhealthy fats, the main sources of which are margarine and processed vegetable oils, so the use of these products should also be eliminated from the diet or at least reduced.
  9. Products with alcohol. Many alcoholic beverages contain large amounts of carbohydrates, and therefore their use can nullify all dietary measures.
  10. Sugar-free diet food. Such products are often heavily processed and filled with harmful chemical elements.

Before starting to follow the ketogenic diet, you should consult with a specialist, as the list of allowed and prohibited foods can be different for each patient, based on the unique characteristics of the body. People.

Ketogenic diet: menu of the week

The approximate weekly menu for people on a ketogenic diet is as follows.

Monday

  1. Breakfast. Eggs and cheese.
  2. Lunch. Curd with cream.
  3. Dinner. Chicken breast, cheese and brown rice.
  4. afternoon tea. Cheese and some nuts.
  5. Dinner. Vegetable salad, fish in any form, garnished with brown rice.
foods allowed for the keto diet

Tuesday

  1. Breakfast. Omelette, ½ grapefruit, spinach.
  2. Lunch. Cheese stick.
  3. Dinner. Vegetable salad, chicken breast, cheese.
  4. afternoon tea. Cheese stick.
  5. Dinner. Steak with brown rice, salad with vegetables.

Wednesday

  1. Breakfast. Homemade omelette, yogurt.
  2. Lunch. Cheese, nuts.
  3. Dinner. Chicken breast with broth, salad.
  4. afternoon tea. Kefir, fruit.
  5. Dinner. Fish, lettuce, brown rice.

Thursday

  1. Breakfast. Cheese, boiled eggs, oranges.
  2. Lunch. Homemade kefir.
  3. Dinner. Meat broth, brown rice.
  4. afternoon tea. Cheese, almonds.
  5. Dinner. Fish, broccoli.

Friday

  1. Breakfast. Boiled eggs with salsa.
  2. Lunch. Bacon or ham.
  3. Dinner. Stewed meat with vegetables and mushrooms, salad.
  4. afternoon tea. Kefir, lettuce.
  5. Dinner. Chicken breast, rice

Saturday

  1. Breakfast. Omelette, salad.
  2. Lunch. A cheese sandwich.
  3. Dinner. Organ soup, fish.
  4. afternoon tea. Cheese, hazelnuts.
  5. Dinner. Roast pork, toast.

Sunday

  1. Breakfast. Fried eggs, oatmeal or millet porridge.
  2. Lunch. Kefir and fruit.
  3. Dinner. Vegetable soup with meat, chicken breast.
  4. afternoon tea. Kefir and boiled beef.
  5. Dinner. Fish, lettuce, 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.

Favorable:

  1. The diet is tolerated quite easily, because a person, observing it, does not go hungry.
  2. A small amount of carbohydrates consumed reduces insulin production, thereby preventing the risk of developing cardiovascular diseases.

Minus point:

  1. Uncontrolled adherence to the ketogenic diet will lead to a decrease in blood acidity, which in turn can lead to the development of ketoacidosis, which in most cases is fatal. However, this phenomenon develops quite rarely, mainly in people with diabetes.
  2. Ketosis is very dangerous for human health, since in this case the load on the kidneys is greatly increased, and therefore there is a risk of developing urolithiasis and osteoporosis.
  3. It is impossible to follow this diet for a long time, since a person begins to have digestive problems - constipation and nausea due to the constant use of fatty foods.
What can you eat on the keto diet

Contraindications

It is impossible to follow a ketogenic diet for such disorders as: pathology of the cardiovascular system, liver and kidney disease, diabetes mellitus, metabolic disorders, progressive encephalopathy.

Before starting to follow the ketogenic diet, you need to consult a specialist, weigh the pros and cons and prepare for it. When following a diet, in order to avoid unpleasant consequences, it is necessary to constantly consult a doctor and strictly follow all his recommendations.