The ketogenic diet was developed for the treatment and prevention of certain diseases, but it turned out to be so effective in the fight against excess weight that it quickly became widespread as one of the effective methods of weight loss. Now it is used by athletes, entrepreneurs and Hollywood stars. It belongs to the group of low-carbohydrate diets, that is, it contains a minimum amount of saccharides, but a lot of fats and proteins. The daily diet of proteins, fats and carbohydrates looks like this in percentages: 20/55/5, respectively.
The essence of the keto diet. Ketosis
The keto diet excludes fast and most complex carbohydrates, but contains a sufficient amount of fat. It is known that saccharides are the main source of energy for the brain, but when their intake is sharply reduced (less than 20 g per day), the process of ketosis begins in the body, that is, it begins to use stored fat. This is a natural adaptation mechanism to conditions of lack of carbohydrate-rich plant foods. As a result, ketone bodies are formed from fatty acids, which act as an alternative fuel in the liver. Normally, as much as is needed to provide the body with energy, they are synthesized, that is, they are all used. Ketosis can also be induced by complete fasting for several days, but this approach is unlikely to be beneficial. The ketogenic diet is less stressful in this regard, as there is no need to starve.
The following signs indicate that the body has entered a state of ketosis:
- increased fatigue and weakness at the beginning of the diet period (this is a reaction to the lack of carbohydrates, the condition returns to normal after a few days);
- an increase in β-hydroxybutyrate in the blood (beta-hydroxybutyric acid belongs to ketone bodies) and a decrease in glucose (these indicators are determined by laboratory tests; normally, the level of ketones in the blood is 0. 5-3 mmol / / l, glucose - 4. 5-5 mmol /l);
- the smell of acetone from the mouth, urine and sweat;
- a sharp decrease in body weight in the first week (water with glycogen leaves at first), then the weight will not decrease so intensively;
- loss of appetite.
Basic principles of the keto diet
Like all low-carb diets, the keto diet involves the complete rejection of sugar, sweets, pastries, desserts, and sweet fruits. Carbohydrates are minimized in the daily diet. In return, the consumption of fats, including animal fats, is increased, and drinking plenty of plain water is also considered. As a rule, approximately 150 g of fat, 90 g of protein and no more than 50 g of carbohydrates are consumed per day.
The effectiveness of the keto diet
With a normal diet, the body stores fat for rainy days and uses carbohydrates as fuel. But when saccharides are not provided, ketosis begins. Since the calorie content of keto diet food is quite high, there is no feeling of hunger, the risk of breakdown is minimal, and there are no sharp jumps in blood glucose levels. Due to the fact that there are many fats and proteins in the diet, excess weight does not go away quickly, but even after giving up the diet, the lost kilograms will not return in a short time, because there is no drastic change. in calorie intake.
Types of ketogenic diet
There are several options in the keto diet that differ in the amount (percentage) of fats, proteins and carbohydrates:
- target 65–70/20/10–15;
- weekdays cyclically 75/15–20/5–10; 25/25/50 weekends);
- high protein 60-65/30/5-10.
It is most often used by target athletes because they need more carbohydrates (about 70-80 g). They eat them before and after training.
Cyclical includes a more balanced diet on weekends, but strict restrictions on the remaining 5 days.
It is difficult to call the high-protein keto diet ketogenic, since it does not initiate the process of ketosis, but the correct effect in terms of weight loss is noted. In this case, almost 120 g of protein and 130 g of fat are consumed.
Benefits of Diet
Experience has proven that the ketogenic diet is really effective for weight loss. It allows you to lose weight without losing muscle tissue and without starvation. This is its main advantage. It allows you to have a snack and does not require a complete rejection of fried foods and salt. At the same time, meat can be eaten with any other permitted products. However, it is not balanced, so it cannot be recommended for long-term use. There are no recommendations on the calorie content of the products, but experts say that it is better not to exceed 5000 kcal per day, otherwise the effectiveness will be insignificant.
In addition, the following positive developments were noted:
- improvement of the skin condition in those who previously suffered from acne;
- no jump in blood pressure, minimal risk of cardiovascular diseases;
- slow down the growth of various types of tumors, including cancer;
- Significant reduction in the manifestations of Alzheimer's disease, Parkinson's, epilepsy.
Disadvantages of the diet
With all its positive aspects, the keto diet has its drawbacks:
- the stronger the acetone smell and weight loss, but this is not considered pathological;
- increased irritability, insomnia, headache and nausea when starting ketosis;
- constipation due to lack of fiber;
- the risk of developing ketoacidosis (too many ketone bodies are formed, so the acid-base balance of the body changes towards oxidation).
Contraindications
The ketogenic diet is prohibited in the following conditions:
- pregnancy and lactation;
- high cholesterol;
- diabetes mellitus;
- gastrointestinal diseases, kidney problems;
- malfunctions of the thyroid gland;
- porphyria.
Keto diet: allowed foods
- Meat, poultry, fish and seafood without fat content restrictions.
- Mushrooms.
- Unrefined vegetable oils, butter, animal fat, mayonnaise and other sauces, but do not contain sugar or starch.
- Nuts, seeds.
- Green vegetables, greens, sugar-free fruits, citrus fruits.
- High fat dairy products.
- Cheeses.
- Egg.
- Mineral water, tea, decaffeinated coffee.
- Protein shakes for sports nutrition.
Prohibited Products
- Vegetables with a high starch content (potatoes, carrots or other root vegetables).
- Sweet fruits (bananas, figs, persimmons, dates, grapes, apricots).
- Sugar, desserts, pastries, flour products, cereals.
- Legumes.
- Buy packaged juices.
- Caffeine, alcohol.
Weekly keto diet menu for men
- Breakfast: omelette, minced beef.
- Second breakfast: protein shake.
- Lunch: fish cooked with vegetables, brown rice or buckwheat.
- Snack: cottage cheese with nuts or seeds (pumpkin, sunflower).
- Dinner: chicken fillet (boiled), vegetable salad with olive oil.
- Breakfast: brown rice, whole grain bread, avocado.
- Second breakfast: meat soup, meatballs, vegetable salad.
- Lunch: fat curd, apple.
- Afternoon snack: seafood, cheese.
- Dinner: fermented baked milk, yogurt (without fillers) or high-fat kefir.
- Breakfast: omelet and ham, whole grain bread, butter.
- Second breakfast: 2 eggs, cheese.
- Lunch: chicken soup, steak, vegetable salad.
- Snack: yogurt (no filler).
- Dinner: mushrooms baked with cheese, vegetable salad decorated with sour cream.
- Breakfast: fish cutlets, vegetable salad, yogurt (without fillers).
- Second breakfast: cottage cheese with nuts.
- Lunch: borsch, salad with meat or eggs, garnished with sugar-free and starch-free mayonnaise.
- Afternoon snack: protein shake.
- Dinner: baked fish with asparagus, cheese.
- Breakfast: boiled eggs (hard-boiled or soft-boiled), boiled chicken fillet, vegetable salad with butter.
- Second breakfast: whole grain bread, cheese.
- Lunch: cream soup with boiled sausage, meat salad.
- Snack: apple or pear (without sugar).
- Dinner: baked fish, green vegetable salad.
- Breakfast: omelette, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, fried vegetables, chicken cutlets.
- Afternoon snack: protein shake.
- Dinner: boiled chicken fillet, seafood (salad).
- Breakfast: bread with peanut butter, omelet with herbs and cheese.
- Second breakfast: buttery cottage cheese with nuts.
- Lunch: chicken broth soup, beef cutlets, vegetable salad.
- Snack: full-fat yogurt without fillers.
- Dinner: boiled fish, grilled vegetables.
Weekly keto diet menu for women
- Breakfast: omelette, vegetable salad with meat or boiled sausage.
- Second breakfast: cheese, apple.
- Lunch: fat broth, brown rice with vegetables.
- Snack: yogurt without fillers.
- Dinner: red fish cooked with vegetables.
- Breakfast: fish zrazy, bread with ham.
- Second breakfast: avocado with sesame or flax seeds.
- Lunch: borscht, fish cutlet, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: entrecote, greens.
- Breakfast: omelette with ham, fresh vegetable salad.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, baked chicken fillet.
- Breakfast: meat salad (meat, boiled egg, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, dumplings, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: liver pie, green vegetable salad with olive oil.
- Breakfast: turkey, peanut butter toast.
- Second breakfast: nuts.
- Lunch: cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: champignons cooked with cheese, vegetables.
- Breakfast: cheesecakes, apples.
- Second breakfast: avocado.
- Lunch: green vegetable salad, decorated with chicken broth, sour cream or full-fat yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausages, cucumber.
- Breakfast: omelette, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: cream soup with mushrooms, chicken fillet, grilled vegetables.
- Afternoon snack: yogurt.
- Dinner: pigeons.
If the main dishes are not enough, a handful of walnuts or pumpkin seeds, sunflower seeds, 90% dark chocolate, sugar-free milkshake can be used as a snack.
Frequently asked questions about the ketogenic diet
what is ketoflu?
Some people may initially experience fatigue, insomnia, irritability, decreased concentration, and intestinal upset. These symptoms are called ketoflu and are associated with the onset of ketosis. They usually disappear after a few days. To alleviate the situation, it is recommended to switch to a keto diet to gradually reduce the level of carbohydrate intake, not immediately.
Can Seizures Happen on the Keto Diet?
This is not excluded, because it changes the water and mineral balance. To prevent the occurrence of this unpleasant phenomenon, mineral supplements should be taken: sodium, potassium and magnesium.
How much protein should be consumed?
The protein ratio in the diet should not exceed 35%, otherwise insulin may increase and ketones decrease.
Shouldn't we eat carbohydrates in general?
At the beginning of the course, it is very important to significantly reduce the consumption of carbohydrates, but after 2-3 months, you can buy some kind of dessert, and then you can return to the diet again.
The ketogenic diet can be followed for a long time, with the right approach and the absence of chronic diseases of the digestive system, it will only benefit, but if the side effects persist for a long time, it is better to refuse it and consult. Doctor.