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The ketogenic diet consists of a drastic reduction of carbohydrates in the diet, which will only participate in 10 to 15% of the total daily calories on the menu. However, this amount can vary according to the health status, duration of the diet and objectives of each person.
Thus, to make the ketogenic diet, one should eliminate the consumption of foods rich in carbohydrates, such as bread and rice, and increase mainly the consumption of foods rich in good fats, such as avocado, coconut or seeds, for example, in addition to maintaining a good amount of protein in the diet.
This type of diet can be indicated for people who are looking to lose weight fast, but it can also be advised by the doctor to control and prevent seizures or seizures. In addition, this diet has also been studied as an adjuvant in the treatment of cancer, since cancer cells feed mainly on carbohydrates, which is the nutrient removed in the ketogenic diet. See what the ketogenic diet is like to treat epilepsy or to help treat cancer.
It is important that this diet is always done under the supervision and guidance of a nutritionist, since, as it is very restrictive, it is necessary to make a complete nutritional assessment to know whether it is possible or not to perform it safely.
When this diet starts, the body goes through an adaptation period that can last from a few days to a few weeks, in which the body adapts to produce energy through fat, instead of carbohydrates. Thus, it is possible that in the first days symptoms such as excessive tiredness, lethargy and headache will appear, which end up improving when the body is adapted.
Another diet similar to the ketogenic is the diet low carb, the main difference being that in the ketogenic diet a much greater restriction of carbohydrates is made.
Permitted and prohibited foods
The following table lists the foods that can and cannot be eaten on the ketogenic diet.
Allowed | Prohibited |
Meat, chicken, eggs and fish | Rice, pasta, corn, cereals, oats and cornstarch |
Olive oil, coconut oil, butter, lard | Beans, soybeans, peas, chickpeas lentils |
Sour cream, cheeses, coconut milk and almond milk | Wheat flour, bread, savory toast in general |
Peanuts, walnuts, hazelnuts, Brazil nuts, almonds, peanut butter, almond butter | English potato, sweet potato, cassava, yam, mandioquinha |
Fruits like strawberries, blackberries, raspberries, olives, avocados or coconut | Cakes, sweets, cookies, chocolate, candies, ice cream, chocolate |
Vegetables and greens, such as spinach, lettuce, broccoli, cucumber, onion, zucchini, cauliflower, asparagus, red chicory, cabbage, pak choi, kale, celery or peppers | Refined sugar, brown sugar |
Seeds such as flaxseed, chia, sunflower | Chocolate powder, milk |
- | Milk and alcoholic beverages |
In this type of diet, whenever an industrialized food is consumed it is very important to observe the nutritional information to check if it contains carbohydrates and how much, in order not to exceed the amount that was calculated for each day.
3-day ketogenic diet menu
The following table shows an example of a complete 3-day ketogenic diet menu:
Meal | Day 1 | Day 2 | Day 3 |
Breakfast | Fried eggs with butter + cheese mozzarella | Omelet made with 2 eggs and vegetable filling + 1 glass of strawberry juice with 1 teaspoon of flax seeds | avocado smoothie with almond milk and 1/2 tablespoon chia |
Morning snack | Almonds + 3 slices of avocado | Strawberry smoothie with coconut milk + 5 nuts | 10 Raspberries + 1 col of peanut butter |
Lunch/ Dinner | Salmon accompanied by asparagus + avocado + olive oil | Vegetable salad with lettuce, onion and chicken + 5 cashew nuts + olive oil + parmesan | Meatballs with zucchini noodles and parmesan cheese |
Afternoon snack | 10 cashew nuts + 2 tablespoons of coconut chips + 10 strawberries | Fried eggs in butter + rennet cheese | Scrambled eggs with oregano and grated parmesan |
It is important to remember that the ketogenic diet should always be prescribed by a nutritionist.
Watch the following video and learn more about ketogenic diet:
Cyclic ketogenic diet
The cyclic ketogenic diet helps maintain a good diet and weight loss, helping to provide energy for physical exercise.
In this type, the ketogenic diet menu must be followed for 5 consecutive days, which are followed by 2 days in which it is allowed to consume carbohydrate foods, such as bread, rice and pasta. However, foods such as sweets, ice cream, cakes and other products high in sugar should remain off the menu.
Who should not do this diet
The ketogenic diet is contraindicated for people over 65, children and adolescents, pregnant women and breastfeeding women. In addition to also need to be avoided by people at increased risk of ketoacidosis, such as type 1 diabetics, uncontrolled type 2 diabetics, people with low weight or with a history of liver, kidney or cardiovascular disorders, such as stroke. It is also not indicated for people with gall bladder or who are undergoing treatment with cortisone-based drugs.
In these cases, the ketogenic diet must be authorized by the doctor and followed up with a nutritionist.