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ketogenic diet to lose weight

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

ketogenic diet

Research scientists show that following a ketogenic diet helps with diseases such as: epilepsy, multiple sclerosis, autism, Alzheimer's disease, cancer.

ketogenic diet foods

This diet is one of the varieties of low carbohydrate diets, when the body does not receive carbohydrates with food, it is forced to spend fats in order to obtain energy. In this case, the fat burning process is very effective. Metabolic changes or ketosis, in which ketone bodies go directly to the brain, the body uses them for energy.

With this diet, the level of sugar and insulin in the blood decreases, so this diet is also prescribed for diabetics, but only if the patient has type 2 diabetes.

Rules for the ketogenic diet

Following a ketogenic diet, you need to follow some simple rules and recommendations, only in this case you can achieve a positive result in the shortest possible time.

  1. One of the fundamental principles of the ketogenic diet is to drink plenty of fluids a day, at least 3-4 liters.
  2. Snacks during the day should be excluded, with the exception of main meals.
  3. Active exercise is recommended while following a ketogenic diet.
  4. The amount of protein taken should be gradually reduced and brought to 1. 5 g per 1 kg of weight.
  5. The level of carbohydrates consumed per day should also be gradually reduced, ultimately their amount should not be more than 20 g per day.
  6. The main source of energy on the ketogenic 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, oysters, crabs, lobsters, clams and mussels.
  2. Fish: salmon, cod, catfish, halibut, mackerel, trout, tuna, sole. 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, the meat can be used in any way: you can cook chops, roasts, steaks, the only thing you have to do is make the loin denser.
  4. Chicken and quail eggs, which can be consumed both fried and boiled.
  5. Offal: liver, stomach, tongue, heart and lungs are some of the main sources of nutrients.
  6. Sausages - bacon, ham, sausage. When buying these products, you need to carefully read the composition so that there are no additives and no sugar.
  7. Raw cheeses: 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 flax seeds, 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. Of the drinks, you can drink green tea, weak black tea, mineral water without gas or boiled water.

Prohibited Products

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

  1. Products that contain a large amount of sugar: juices, drinks, sweets, cakes, jams, pastries, ice cream, marshmallows.
  2. Foods that contain grains and starches: Wheat flour cakes, bread, cereals, rice and pasta.
  3. All kinds of fruits.
  4. All varieties of legumes.
  5. Tubers and tubers: parsnips, carrots, potatoes, Jerusalem artichoke.
  6. Dietary and low-fat products - go through several stages of processing, as a result of which they may contain an excessive amount of carbohydrates.
  7. Sauces such as ketchup and mayonnaise, as they contain sugar and unhealthy fats.
  8. Unhealthy fats, whose main sources are margarine and processed vegetable oil, so you should also eliminate them from your diet or at least reduce the use of these products.
  9. Alcoholic products. Many alcoholic beverages contain a large amount of carbohydrates, and therefore their use can override all dietary measures.
  10. Sugar free diet food. Such products are often highly processed and full of harmful chemicals.

Before starting to follow a ketogenic diet, you should consult with a specialist, since the list of permitted and prohibited foods may vary for each patient, depending on the individual characteristics of the human body.

Ketogenic diet: menu of the week

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

Monday

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

Wednesday

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

Thursday

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

Friday

  1. Breakfast. Boiled eggs with sauce.
  2. Lunch. Bacon or ham.
  3. Dinner. Meat casserole with vegetables and mushrooms, salad.
  4. afternoon tea. Kefir, lettuce.
  5. Dinner. chicken breast, rice

Saturday

  1. Breakfast. Omelet, salad.
  2. Lunch. A cheese sandwich.
  3. Dinner. Offal soup, fish.
  4. afternoon tea. Cheese, hazelnuts.
  5. Dinner. Pork steak, toast.

Sunday

  1. Breakfast. Fried egg porridge, oatmeal or millet.
  2. Lunch. Kefir and fruits.
  3. Dinner. Vegetable soup with meat, chicken breast.
  4. afternoon tea. Kefir and boiled meat.
  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 need to be considered before embarking on such a diet.

advantages:

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

Cons:

  1. Uncontrolled adherence to the ketogenic diet is fraught with a decrease in the level of 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 develops very rarely, mainly in people with diabetes.
  2. The state of ketosis is 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 period of time, since a person begins to have digestive problems - constipation and nausea from the constant use of fatty foods.
what can you eat on a keto diet

Contraindications

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

Before you start following a ketogenic diet, you should consult with 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 with your doctor and strictly follow all his recommendations.