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ketogenic diet for weight loss

Today, one of the most fashionable and common ways to lose weight is to follow a ketogenic diet. It is noteworthy that if this diet is observed, a person does not starve, but rather 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 helps with diseases such as: epilepsy, multiple sclerosis, autism, Alzheimer's disease, cancer.

foods for the ketogenic diet

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 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

When 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 main principles of the ketogenic diet is to drink plenty of fluids per day - at least 3-4 liters.
  2. Any snacks during the day, except for the main meals, should be excluded.
  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 be no more than 20 g per day.
  6. The main source of energy in the keto diet is fat, so don't worry about eating fat.
fatty foods for the 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, flounder. 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 chops, roasts, steaks, the only thing to follow is that the tenderloin is more dense.
  4. Chicken and quail eggs, which can be consumed both fried and boiled.
  5. Offal - the liver, stomach, tongue, heart and lungs, are some of the main sources of nutrients.
  6. Sausages - bacon, ham, sausage. When buying these products, you should carefully read the composition so that there are no additives and 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. From drinks you can drink green tea, weak black tea, still mineral or boiled water.

Prohibited Products

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

  1. Products that contain a large amount of sugar: juices, drinks, sweets, cakes, marmalade, sweet pastries, ice cream, marshmallows.
  2. Foods containing grains and starches: Wheat flour pastries, bread, cereals, rice and pasta.
  3. All kinds of fruits.
  4. All varieties of legumes.
  5. Tubers and root crops: parsnips, carrots, potatoes, Jerusalem artichoke.
  6. Dietary and low-fat products - they go through several stages of processing, as a result of which they may contain an excess amount of carbohydrates.
  7. Sauces such as ketchup and mayonnaise, as they contain sugar and unhealthy fats.
  8. Unhealthy fats, the main sources of which are margarine and processed vegetable oil, so the use of these products should also be eliminated from the diet or at least reduced.
  9. Alcoholic products. Many alcoholic beverages contain a large amount of carbohydrates, and therefore, their use can nullify all dietary measures.
  10. Diet foods without sugar. Such products are usually heavily processed and filled with harmful chemical elements.

Before you start following a ketogenic diet, you should consult with a specialist, as the list of allowed and prohibited foods may vary for each patient, based 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

  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.
allowed foods for the keto diet

Tuesday

  1. Breakfast. Omelet, 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. Omelet, 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. 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. 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, oatmeal or millet porridge.
  2. Lunch. Kefir and fruits.
  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.

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, thereby preventing the risk of developing cardiovascular diseases.

Minuses:

  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 quite 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 greatly increases, 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, as 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 need to 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.