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 losing weight. Now used by athletes, businessmen and Hollywood stars. It is included in the group of low carbohydrate diets, that is, it contains a minimum amount of saccharides, but many fats and proteins. The daily diet of proteins, fats and carbohydrates in percentage looks like this: 20/55/5, respectively.
The essence of the keto diet. ketosis
The ketogenic diet excludes fast and more complex carbohydrates, but contains a considerable amount of fat. It is known that saccharides are the main source of energy for the brain, but when their intake is drastically reduced (less than 20 g per day), the body begins the process of ketosis, that is, it begins to use stored fat. This is a natural mechanism of adaptation to conditions of lack of vegetable foods rich in carbohydrates. As a result, ketone bodies are formed in the liver from fatty acids, which act as an alternative fuel. Normally, they are synthesized exactly in the amount that the body needs to provide it with energy, that is, they are all used. Ketosis can also be induced by completely fasting for several days, but this approach is not helpful. The ketogenic diet is less stressful in this regard, because you don't have to go hungry at all.
The following signs indicate that the body is entering a state of ketosis:
- increased fatigue and weakness at the beginning of the dietary period (this is a reaction to a carbohydrate deficiency, after a few days the condition returns to normal);
- an increase in β-hydroxybutyrate in the blood (beta-hydroxybutyric acid refers to ketone bodies) and a decrease in glucose (these indicators are determined by laboratory tests; normally, the level of ketones in the blood should not exceed los 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 (at first, glycogen water comes out), then the weight will not decrease so intensively;
- decreased appetite.
Ketogenic Diet Basics
Like all low-carbohydrate diets, the ketogenic diet implies a total rejection of sugar, sweets, pastries, desserts, sweet fruits. Carbohydrates in the daily diet are minimized. In return, it increases the consumption of fats, including those of animal origin, and it is also supposed to drink plenty of plain water. As a general rule, about 150 g of fat, 90 g of protein and no more than 50 g of carbohydrates are consumed per day.
The effectiveness of the ketogenic diet
With a normal diet, the body stores fat for a rainy day and uses carbohydrates for fuel. But when saccharides are not supplied, ketosis is activated. Since the caloric content of food on a ketogenic diet is quite high, there is no feeling of hunger, the risk of breakdowns is minimal, and sharp jumps in blood glucose levels are also not observed. Due to the fact that there are a lot of 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, since there is no sharp change. in caloric intake.
Varieties of the ketogenic diet.
The keto diet has several options, which differ in the amount of fat, protein and carbohydrates (in percentage):
- target 65–70/20/10–15;
- cyclical 75/15–20/5–10 Monday through Friday; 25/25/50 weekends);
- high protein 60–65/30/5–10.
Target is most often used by athletes, because they need more carbohydrates (about 70-80 g). They eat them before and after training.
Cyclic implies a more balanced diet on the weekends, but strict restrictions on the remaining 5 days.
Calling a high-protein ketogenic diet ketogenic is difficult because it does not start the ketosis process, but in terms of weight loss, the proper effect is seen. In this case, almost 120 g of protein and 130 g of fat are consumed.
Benefits of the diet
Practice has shown that the ketogenic diet is really effective as a means of losing weight. It allows you to lose weight without losing muscle tissue and the need to starve yourself. This is its main advantage. It allows pecking and does not require a total 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. Recommendations on the calorie content of products are not given, 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 skin condition in those who previously suffered from acne;
- no jumps in blood pressure, minimal risk of cardiovascular disease;
- slow down the growth of various types of tumors, including cancer;
- a noticeable decrease in the manifestations of Alzheimer's disease, Parkinson's, epilepsy.
Disadvantages of the diet
With all the positives, the ketogenic diet has its drawbacks:
- the smell of acetone, and the more intense the weight loss, the stronger it is, but this is not considered a pathology;
- increased irritability, insomnia, headaches, and nausea when entering ketosis;
- fiber deficiency constipation;
- the risk of developing ketoacidosis (too many ketone bodies are formed, causing the body's acid-base balance to shift towards oxidation).
Contraindications
The ketogenic diet is prohibited under the following conditions:
- pregnancy and lactation;
- high cholesterol;
- Mellitus diabetes;
- gastrointestinal diseases, kidney problems;
- malfunction of the thyroid gland;
- porphyria.
Keto Diet: Allowed Foods
- Meat, poultry, fish and shellfish with no fat content restrictions.
- Mushrooms.
- Unrefined vegetable oils, butter, animal fat, mayonnaise and other sauces, but without sugar or starch in the composition.
- Walnut seeds.
- Green vegetables, herbs, unsweetened fruits, citrus.
- High-fat dairy products.
- cheeses
- Eggs.
- Mineral water, tea, decaffeinated coffee.
- Protein shakes for sports nutrition.
Prohibited Products
- Vegetables with high starch content (potatoes, carrots or other tubers).
- Sweet fruits (bananas, figs, dates, persimmons, grapes, apricots).
- Sugar, desserts, pastries, flour products, cereals.
- legumes
- Buy packaged juices.
- Caffeine, alcohol.
Example of weekly ketogenic diet menu for men
1 day
- Breakfast: scrambled eggs, beef chop.
- Second breakfast: protein shake.
- Lunch: baked fish with vegetables, brown rice or buckwheat.
- Snack: cottage cheese with nuts or seeds (pumpkin, sunflower).
- Dinner: chicken fillet (boiled), vegetable salad dressed with olive oil.
2 days
- Breakfast: brown rice, whole wheat bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: fat cottage cheese, an apple.
- Snack: seafood, cheese.
- Dinner: fermented baked milk, yogurt (without 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: baked mushrooms with cheese, vegetable salad dressed with sour cream.
Day 4
- Breakfast: fish cutlets, vegetable salad, yogurt (without fillers).
- Second breakfast: cottage cheese with nuts.
- Lunch: borsch, salad with meat or eggs, dressed with sugar-free and starch-free mayonnaise.
- Snack: protein shake.
- Dinner: baked fish with asparagus, cheese.
Day 5
- Breakfast: hard-boiled eggs (boiled or soft-boiled), boiled chicken fillet, vegetable salad with butter.
- Second breakfast: wholemeal bread, cheese.
- Lunch: cream soup with boiled sausage, meat salad.
- Snack: apples or pears (without sugar).
- Dinner: baked fish, green vegetable salad.
day 6
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, chicken cutlets.
- Snack: protein shake.
- Dinner: boiled chicken fillet, seafood (salad).
day 7
- Breakfast: bread with peanut butter, scrambled eggs with herbs and cheese.
- Second breakfast: fatty cottage cheese with nuts.
- Lunch: chicken broth soup, beef cutlets, vegetable salad.
- Snack: full-fat yogurt with no fillers.
- Dinner: boiled fish, grilled vegetables.
Example of a weekly ketogenic diet menu 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: baked red fish with vegetables.
2 days
- Breakfast: crazy fish, bread with ham.
- Second breakfast: avocado with sesame seeds or flax seeds.
- Lunch: borscht, fish cutlet, vegetables.
- Snack: ryazhenka.
- Dinner: steak, 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, baked chicken fillet.
Day 4
- Breakfast: meat salad (meat, boiled eggs, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Snack: ryazhenka.
- Dinner: liver pâté, green vegetable salad dressed with olive oil.
Day 5
- Breakfast: turkey, peanut butter bun.
- Second breakfast: nuts.
- Lunch: cream soup, fish cakes.
- Snack: ryazhenka.
- Dinner: baked mushrooms with cheese, vegetables.
day 6
- Breakfast: cheesecakes, apple.
- Second breakfast: avocado.
- Lunch: chicken broth, green vegetable salad dressed with sour cream or whole yogurt.
- Snack: ryazhenka.
- Dinner: chicken sausages, cucumbers.
day 7
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: cream soup with mushrooms, chicken fillet, grilled vegetables.
- Snack: yogurt.
- Dinner: pigeons.
If the main meals are not enough, a handful of nuts or pumpkin seeds, sunflower seeds, 90% dark chocolate, a sugar-free shake can serve as a snack.
Frequently asked questions about the ketogenic diet
What is ketoflu?
Some people may initially experience fatigue, insomnia, irritability, decreased attention span, and intestinal discomfort. These symptoms are called ketoflu and are associated with the onset of ketosis. They usually go away after a few days. To alleviate the condition, it is recommended to switch to a ketogenic diet not immediately, but gradually reduce the level of carbohydrate intake.
Can seizures occur on the ketogenic diet?
This is not excluded, because it changes the balance of water and minerals. To prevent the appearance of this unpleasant phenomenon, mineral supplements should be taken: sodium, potassium and magnesium.
How much protein should be consumed?
The proportion of protein in the diet should not exceed 35%, otherwise insulin may increase and ketones will decrease.
Shouldn't you eat carbs at all?
It is very important to significantly reduce carbohydrate intake at the beginning of the course, but after 2-3 months you can allow yourself some kind of dessert, and then return to the diet.
A 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, however, if side effects persist for a long time, it is better to refuse it and consult a doctor.