• 'Harvard Plate', the system to lose weight without dieting

Even if you don't know it, you've heard of it. Because this

ketogenic diet for women

, popularly known as the

Keto diet

, is widely used by athletes and bodybuilders and consists, in general, of drastically increasing protein and reducing carbohydrates to a minimum. A tactic that "achieves spectacular quick results in terms of weight loss", explains Dr.

María José Crispín, a


at the Menorca Clinic.

But beware: there are many versions of the ketogenic diet, from the standard one, which involves an eating plan with 75% fat, 20% protein and only 5% carbohydrates, to the cyclical one, which also involves a period with a high carbohydrate intake, for example five days -from Monday to Friday- taking fats and proteins and another two -during the weekend- with carbohydrates. And all of them, whatever the modality you choose, "you must always do them under medical supervision to avoid possible side effects," says

María José Crispín.

And it is that although the

ketogenic diet or Keto

is the fastest and most effective way to get rid of the extra kilos - some studies affirm that you lose up to three times more than with traditional diets and "well indicated and under medical supervision, it is the better treatment of obesity, because it achieves that we lose weight quickly and without starving, as well as a decrease in the percentage of body fat greater than any other diet, "says the doctor," it is not suitable for everyone, "she warns .

Who should not follow it

In addition to risk groups - people who take drugs with corticosteroids or insulin, those who suffer from diseases such as

type 1


, liver, kidney or heart failure and those with serious eating disorders - according to the doctor, it is not indicated for those "who they are not willing to change their habits once they have lost weight, if the lifestyle is not improved we will not maintain the results ".

And not for those who do not have the will power to follow it, because this diet or "is done or not done, half does not produce


and it does not work," says

María José Crispín.

Sample menu type

This is a typical menu prepared by Dr.

María José Crispín

for those who follow the

ketogenic diet


It is a full day - breakfast, lunch and dinner - that can be replicated with food or similar dishes.

But be careful, warns the

Clinica Menorca


, "it should be followed after overcoming the ketosis phase supervised by the doctor."

And always accepting "strict discipline and then learning a new lifestyle" is the price you must pay "to get quick and effective results."


Scrambled eggs.


Grilled chicken fillet with grilled spinach seasoned with garlic powder.


Lamb lettuce, arugula and pickle salad with a can of natural tuna.

What to eat on the ketogenic diet

These are the foods that the ketogenic diet or Keto menus should include:

  • Red meat, sausages, bacon, ham, chicken and turkey.

  • Blue fish: salmon, trout, mackerel, tuna ...

  • Eggs

  • Butter and olive oil, best extra virgin.

  • Cheese, better if it is goat, blue, mozzarella, creamy ...

  • Nuts, especially walnuts, almonds, and chia, flax, or pumpkin seeds.

  • Green leafy vegetables, tomato, onion and pepper.

  • Avocado, whole or in the form of homemade guacamole (and without nachos).

According to the criteria of The Trust Project

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