How to lose 3kg in 14 days? Ketogenic diet, how to make your menu.

Hello Hello,
as you know I’m in the detox process and the plan is to dry 3kg in 14 days.
One of the things I’m adopting during this weight loss process with the follow-up of Dr. Daniel Padilha from the Pedro Andrade clinic is the ketogenic diet.

The ketogenic diet is a type of diet characterized by the elimination of almost all carbohydrate-rich foods, such as bread and rice, and increased consumption of foods rich in good fats, in addition to being important to maintain a good amount of protein in the diet. This type of diet is useful for losing weight, as the body starts using its own fat as a source of energy instead of carbohydrates from the diet.

The ketogenic diet is mainly indicated for the purpose of controlling and preventing seizures or epileptic seizures, however it can also be recommended to treat obesity, type 2 diabetes and, in some cases, cancer, as cancer cells feed mainly of carbohydrates, which is the nutrient consumed in minimal amounts in this type of diet. See what the ketogenic diet is like to treat epilepsy or to help treat cancer.

It is important that this diet is always carried out under the supervision and guidance of a nutritionist, since, as it is very restrictive, it is necessary to carry out a complete nutritional assessment to know whether it is possible to carry it out safely or not.

How to make the ketogenic diet

The ketogenic diet consists of a drastic reduction in the amount of carbohydrates consumed in the daily diet, being recommended the consumption of 20 to 50 grams per day, which corresponds to 10 to 15% of the total daily calories. However, this amount can vary depending on each person’s health status, length of diet, and goals.

To compensate for this reduction, it is recommended to increase the consumption of foods rich in fat, such as avocados, coconuts, seeds, olive oil, almonds and walnuts. In addition, the amount of protein consumed must correspond to 20% of the daily diet, it is recommended to consume meat, chicken or fish at lunch and dinner and include eggs and cheese in snacks.

When starting this diet, 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 few days symptoms such as excessive tiredness and headache may appear, which end up getting better when the body is adapted.

Another diet similar to ketogenic is the low carb diet, however, the main difference between these types of diet is that in the ketogenic diet there is a higher consumption of fat to compensate for the lack of carbohydrates. Learn more about the low carb diet.

Cyclic Ketogenic Diet

Cyclic Ketogenic Diet consists of following the diet for 5 consecutive days, which are followed by 2 days in which carbohydrate foods such as bread, rice and pasta are allowed to be consumed. This variation allows you to maintain the diet for longer and favors weight loss, as well as helping to increase the energy supply for exercise.

Although there is consumption of foods rich in carbohydrates in these 2 days, it is not recommended to consume sweets, ice cream, cakes and other products rich in sugar.

Allowed and prohibited foods

The table below shows the list of foods that you can and cannot eat on the ketogenic diet:

AllowedProhibited
Carnes, ovos e peixes gordos, como salmão, truta e sardinhasArroz, macarrão, milho, cereais, aveia e maisena
Embutidos como presunto, chouriço e baconFeijões, soja, ervilha, grão de bico e lentilha
Azeite de oliva, óleo e manteigaFarinha de trigo
Creme de leite, iogurtes naturais e sem açúcar, leite de coco, leite de amêndoas, nata, queijo cottage, cream cheese, queijo brie, queijo parmesão, queijo feta, queijo cheddar, queijo suíço, queijo mozarela e queijo azulPão e torradas
Amendoim, castanhas, nozes, avelãs, castanha do Pará, amêndoas, manteiga de amendoim, pasta de amêndoa, pasta de castanha de cajuBatata, batata doce e banana
Frutas como morangos, amoras, framboesas, mirtilos, cerejas, abacate e cocoBolos, doces, biscoitos, chocolates, caramelo e caldas doces
Vegetais como espinafre, alface, brócolis, cebola, pepino, abobrinha, couve-flor, aspargos, chicória vermelha, couve de Bruxelas, couve, aipo e pápricaAçúcar, açúcar mascavo, sorvetes, vitaminas e edulcorantes
Sementes de linhaça, chica, girassol e gergelimChocolate em pó, produtos dietéticos e processados
Molhos como maionese e mostardaPizza, lasanha, leite de vaca
Estévia e azeitonaBebidas alcoólicas

When starting this diet, 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 few days symptoms such as excessive tiredness and headache may appear, which end up getting better when the body is adapted.
It is important to emphasize that the ketogenic diet must be carried out under the guidance of a nutritionist, since in addition to calculating the grams of carbohydrate that should be consumed per day in the consultation, guidance is provided on how to check the amount of carbohydrates present in food for prevent the daily amount from being exceeded. In addition, as it is a food with restrictions, the nutritionist may indicate, in some cases, a supplement of vitamins and minerals, such as calcium.

Who shouldn’t be on this diet

The ketogenic diet is contraindicated for people over 65 years of age, children and adolescents, pregnant women and breastfeeding women. It also needs 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 suitable for people with gallstones or who are undergoing treatment with cortisone-based medications. In these cases, the ketogenic diet must be authorized by the doctor and followed by a nutritionist.

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