The ketogenic diet was developed to treat and prevent a number of diseases, but it turned out to be so effective in the fight against excess weight that it quickly became one of the most effective methods of weight loss. . Now it is used by athletes, businessmen and Hollywood stars. It is included in the low-carbohydrate diet group, i. e. it contains a minimal amount of saccharides, but is very high in fat and protein. The daily diet consists of protein, fat and carbohydrates in the following percentages: 20/55/5.
The essence of the keto diet. Ketosis
The keto diet does not include the fastest and most complex carbohydrates, but contains a significant amount of fat. It is known that saccharides are the main source of energy for the brain, but when this amount of fat drops sharply (less than 20 g per day), the body enters ketosis, i. e. it begins to use stored fat. store. This is a natural adaptation mechanism to the lack of carbohydrate-rich plant foods. As a result, ketone bodies are formed in the liver from fatty acids, which act as an alternative fuel. Normally, they are synthesized at exactly the level that the body needs for energy, meaning they have been used up. Ketosis can also be caused by fasting completely for several days, but this method is hardly helpful. In this respect, the ketogenic diet is less stressful because you don't have to starve.
The following signs indicate that the body is entering a state of ketosis:
- increased fatigue and weakness at the beginning of the fasting period (this is a response to a carbohydrate deficiency, after a few days the condition returns to normal);
- increase in blood β-hydroxybutyrate (beta-hydroxybutyric acid refers to ketone bodies) and decrease in glucose (these indicators are determined by laboratory tests; usually, the level of ketones in the blood should not exceed 0. 5-3mmol / l, glucose - 4. 5 - 5 mmol / l);
- the smell of acetone from the mouth, urine and sweat;
- body weight decreases sharply in the first week (at first drink water with glycogen leaves), then the weight will not drop sharply;
- reduce cravings.
The Basics of the Keto Diet
Like all low-carb diets, the keto diet includes the complete elimination of sugar, sweets, cakes, desserts, sweet fruits. Carbohydrates in the daily diet are minimized. In turn, the consumption of fats, including those of animal origin, increases and one should also drink more water. As a rule, about 150 g of fat, 90 g of protein and no more than 50 g of carbohydrates are consumed per day.
Effectiveness of the keto diet
With a normal diet, the body stores fat on a rainy day, and uses carbohydrates for fuel. But when saccharides are not supplied, ketosis occurs. Since the calorie content of foods on the keto diet is quite high, there is no feeling of hunger, the risk of body breakdown is minimal, and blood sugar levels don't spike either. Because there is a lot of fat and protein in the diet, the excess weight does not disappear quickly, but even after quitting the diet, the lost kilograms will not return in a short time, because there is no obvious change. in calories.
Types of ketogenic diets
The keto diet has several options, varying in fat, protein, and carbohydrate amounts (in percentages):
- target 65–70 / 20 / 10–15;
- cycle 75 / 15–20 / 5–10 on weekdays; 25/25/50 weekend);
- high protein 60–65 / 30 / 5–10.
Target is used most often by athletes because they need more carbohydrates (about 70-80 g). They eat them before and after training.
Cycling involves a more balanced diet at the end of the week, but strict restriction for the remaining 5 days.
Calling a high-protein keto diet ketogenic is difficult because it doesn't initiate ketosis, but in terms of weight loss, proper effects are noted. In this case, almost 120 g of protein and 130 g of fat are consumed.
Benefits of the diet
Practice has proven that the ketogenic diet is really effective as a means of losing weight. It allows you to lose weight without losing muscle tissue and without the need to starve. This is its main advantage. It allows snacking and does not require a complete refusal of fried and salted foods. At the same time, meat can be eaten with any other permitted product. However, it is unbalanced so long-term use cannot be recommended. Recommendations for the calorie content of the product are not given, but experts say that it is better not to exceed 5000 kcal per day, otherwise the effect will be insignificant.
In addition, the following positive developments were noted:
- improve skin condition in people who have previously suffered from acne;
- not have high blood pressure, reduce the risk of cardiovascular disease;
- slow down the growth of various types of tumors, including cancer;
- significantly reduce the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
Cons of the Diet
With all the positives, the keto diet has its limitations:
- the smell of acetone, the stronger the weight loss, but this is not considered a pathology;
- increased irritability, insomnia, headache and nausea at the onset of ketosis;
- constipation due to lack of fiber;
- risk of developing ketoacidosis (too many ketone bodies are formed, as a result of which the body's acid-base balance shifts towards oxidation).
Contraindications
The ketogenic diet is prohibited under the following conditions:
- pregnancy and lactation;
- high cholesterol;
- diabetes mellitus;
- gastrointestinal disease, kidney problems;
- malfunction of the thyroid gland;
- porphyria metabolism disorder.
The Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood are not restricted in fat content.
- Mushroom.
- Unrefined vegetable oils, butter, tallow, mayonnaise and other sauces, but without sugar and starch in the ingredients.
- Nuts seeds.
- Green vegetables, herbs, unsweetened fruits, citrus fruits.
- High-fat dairy products.
- Cheese.
- Egg.
- Mineral water, tea, decaffeinated coffee.
- Sports nutrition protein shake.
Prohibited products
- High-starch vegetables (potatoes, carrots or other root vegetables).
- Sweet fruits (banana, figs, dates, persimmons, grapes, apricots).
- Sugar, desserts, cakes, flour products, cereals.
- Kinds of bean.
- Buy packaged juice.
- Caffeine, alcohol.
Sample weekly keto diet menu for men
1 day
- Breakfast: scrambled eggs, minced beef.
- Second breakfast: protein shake.
- Lunch: grilled fish with vegetables, brown rice or buckwheat.
- Snack: cottage cheese with nuts or seeds (pumpkin, sunflower).
- Dinner: chicken fillet (boiled), vegetable salad mixed with olive oil.
2 days
- Breakfast: brown rice, wholemeal bread, avocado.
- Second breakfast: meat soup, meatballs, vegetable salad.
- Lunch: cottage cheese, an apple.
- Afternoon snack: seafood, cheese.
- Dinner: fermented baked milk, yogurt (no fillers) or high-fat kefir.
3 days
- Breakfast: scrambled eggs and ham, wholemeal bread, butter.
- Second breakfast: 2 eggs, cheese.
- Lunch: chicken soup, steak, vegetable salad.
- Snack: yogurt (no fillers).
- Dinner: grilled mushrooms with cheese, mixed salad with sour cream.
4th
- Breakfast: fish cutlets, vegetable salad, yogurt (no fillers).
- Second breakfast: cottage cheese with nuts.
- Lunch: borsch, salad with meat or eggs, mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: grilled fish with asparagus, cheese.
Day 5
- Breakfast: hard-boiled eggs (hard-boiled or soft-boiled), boiled chicken fillet, vegetable salad with avocado.
- Second breakfast: whole grain bread, cheese.
- Lunch: cream soup with boiled sausage, meat salad.
- Snack: apple or pear (no sugar).
- Dinner: grilled fish, green salad.
6th
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, shredded chicken.
- Afternoon snack: protein shake.
- Dinner: boiled chicken fillet, seafood (salad).
7th
- Breakfast: bread with peanut butter, scrambled eggs with herbs and cheese.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken broth soup, beef cutlet, vegetable salad.
- Snack: full-fat yogurt with no fillers.
- Dinner: boiled fish, grilled vegetables.
Weekly keto diet menu template for women
1 day
- Breakfast: scrambled eggs, vegetable salad with meat or boiled sausage.
- Second breakfast: cheese, apple.
- Lunch: fatty meat broth, brown rice with vegetables.
- Snack: yogurt without fillers.
- Dinner: grilled red fish with vegetables.
2 days
- Breakfast: fish zrazy, bread with ham.
- Second breakfast: avocado with sesame seeds or flaxseeds.
- Lunch: borscht, fish cutlets, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: soft drinks, green vegetables.
3 days
- 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, grilled chicken fillet.
4th
- Breakfast: meat salad (meat, boiled eggs, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: liver pate, green salad mixed with olive oil.
Day 5
- Breakfast: turkey, peanut butter toast.
- Second breakfast: nuts.
- Lunch: cream soup, fish cake.
- Afternoon snack: ryazhenka.
- Dinner: grilled champignons with cheese, vegetables.
6th
- Breakfast: cheesecake, apple.
- Second breakfast: avocado.
- Lunch: chicken broth, green salad with sour cream or full-fat yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausage, cucumber.
7th
- Breakfast: scrambled eggs, bread, butter and ham.
- Second breakfast: cheese.
- Lunch: creamy soup with mushrooms, chicken fillet, grilled vegetables.
- Afternoon snack: yogurt.
- Dinner: pigeons.
If the main meals are not enough, you can use some seeds or pumpkin seeds, sunflower seeds, 90% dark chocolate, unsweetened milkshakes as snacks.
Frequently asked questions about the Ketogenic diet
What is Ketoflu?
Some people may experience fatigue, insomnia, irritability, decreased attention, and bowel discomfort at first. These symptoms are known as ketoflu and are associated with the onset of ketosis. They usually disappear after a few days. To ease the condition, you should switch to the keto diet not immediately, but should gradually reduce the amount of food in the body.
Can seizures occur on the keto diet?
This cannot be ruled out, as it changes the balance of water and minerals. To prevent this unpleasant phenomenon from happening, it is necessary to supplement with minerals: sodium, potassium and magnesium.
How much protein should be consumed?
The percentage of protein in the diet should not exceed 35%, otherwise insulin may increase and ketones will decrease.
Shouldn't You Eat Carbohydrates?
It is very important to significantly reduce carbohydrate intake at the beginning of the course, but after 2-3 months you can buy some kind of dessert, and then return to the diet.
The ketogenic diet can be followed for a long time, with the right approach and without chronic diseases of the digestive system, it will only be beneficial, however, if the side effects persist ina long time, it is better to refuse and consult. a doctor.