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 worth noting that if this diet is followed, a person does not starve, but consumes fatty and caloric foods. The positive effect is achieved by limiting the amount of carbohydrates consumed and in fact 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.

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

This diet lowers blood sugar and insulin levels, so this diet is also recommended for diabetics, but only if the patient has type 2 diabetes.

Rules for the ketogenic diet

When following a ketogenic diet, you should follow some simple rules and recommendations, only then 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 a day - at least 3-4 liters.
2. Any snack during the day, except for 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 body 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 these diets is fat, so do not worry about eating it.

Approved products

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

1. Seafood - squid, oysters, crabs, lobster, mollusks and mussels.
2. Fish - salmon, cod, catfish, halibut, mackerel, trout, tuna, cloth. You can eat fish in any form - fried, steamed, boiled and baked in the oven.
3. Meat - beef, pork, rabbit, poultry, beef. 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 to make the fillet denser.
4. Chicken and quail eggs, which can be consumed both fried and boiled.
5. The intestines - liver, stomach, tongue, heart and lungs - are some of the main sources of nutrients.
6. Sausages - bacon, bacon, 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 seeds and flax, hazelnuts.
10. Vegetables - all green vegetables, low in starch and carbohydrates, in addition, can be eaten onions and tomatoes.
11. Butter and cream.
12. Strawberry.
13. From the drinks you can drink green tea, weak black tea, carbonated or boiled mineral water.

Prohibited Products

The following foods should not be consumed during a ketogenic diet:

1. Products that contain a large amount of sugar: juices, drinks, cakes, pastries, jams, sweet pastries, ice cream, marshmallow.
2. Foods containing cereals and starches: Pastries with wheat flour, bread, cereals, rice and pasta.
3. All kinds of fruits.
4. All legume varieties.
5. Tubers and root crops: parsley, carrots, potatoes, Jerusalem artichoke.
6. Low fat dietary 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, the main sources of which are margarine and processed vegetable oil, so the use of these products should 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 cancel out all dietary measures.
10. Sugar-free diet foods. Such products are usually highly processed and filled with harmful chemical elements.

Before you start following a ketogenic diet, you should consult a specialist, as the list of allowed and forbidden foods can vary for each patient, based on the individual characteristics of the human body.

Ketogenic diet: menu for the week

A rough weekly menu for people on a ketogenic diet is as follows.

Monday

1. Breakfast. Eggs and cheese.
2. Lunch. Cottage cheese 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.

Tuesday

1. Breakfast. Omelette, j grapefruit, spinach.
2. Lunch. Cottage cheese.
3. Dinner. Vegetable salad, chicken breast, cheese.
4. afternoon tea. Cottage cheese.
5. Dinner. Brown rice steak, vegetable salad.

Wednesday

1. Breakfast. Omelette, homemade 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 juice, brown rice.
4. afternoon tea. Cheese, almonds.
5. Dinner. Fish, broccoli.

Friday

1. Breakfast. Boiled eggs with salsa.
2. Lunch. Bacon or bacon.
3. Dinner. Meat casserole 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. Soup with offal, fish.
4. afternoon tea. Cheese, hazelnuts.
5. Dinner. Pork steak, toast.

Sunday

1. Breakfast. Porridge with fried eggs, oats or millet.
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.

The pros and cons of this diet

Following a ketogenic diet has a number of pros and cons that should be considered before starting such a diet.

Advantages:

1. Diet is tolerated quite easily, because a person, observing it, does not die of hunger.
2. A small amount of carbohydrates consumed reduces insulin production, thus preventing the risk of developing cardiovascular disease.

Minutes:

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 with the death of the patient. However, this phenomenon develops quite rarely, mainly in people with diabetes.
2. The state of ketosis is dangerous to human health, as in this case the load on the kidneys increases greatly, 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 the person begins to have problems with digestion - constipation and nausea from the constant use of fatty foods.

Contraindications

It is impossible to follow a ketogenic diet for disorders such 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 a specialist, weigh the pros and cons, and prepare for it. When following a diet, to avoid unpleasant consequences, it is necessary to constantly consult with your doctor and strictly follow all his recommendations.