The ketogenic diet was developed for the treatment and prevention of certain diseases, but it proved so effective in the fight against excess weight that it quickly became widespread as one of the effective methods of weight loss. It is now used by athletes, businessmen and Hollywood stars. It is included in the group of low-carbohydrate diets, that is, it contains a minimal amount of sugars, but a lot of fats and proteins. The daily diet of proteins, fats and carbohydrates as a percentage looks like this: 20/55/5, respectively.
The essence of the keto diet. Ketosis
The keto diet excludes fast and more 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 their intake is sharply 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 deficiency 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 exactly as much as the body needs to provide it with energy, that is, they are all utilized. Ketosis can also be induced by complete fasting for several days, but this approach is not helpful at all. The ketogenic diet is less stressful in this regard, because you don't have to starve at all.
The following signs indicate that the body is entering a state of ketosis:
- increased fatigue and weakness at the beginning of the eating period (this is a reaction to 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 0. 5-3 mmol /l, glucose - 4. 5-5 mmol/l);
- the smell of acetone from the mouth, from urine and sweat.
- a sharp decrease in body weight in the first week (in the beginning, water with glycogen leaves), then the weight will not decrease so sharply.
- decrease in appetite.
Keto Diet Basics
Like all low-carb diets, the keto diet includes a complete rejection of sugar, sweets, pastries, desserts, sweet fruits. Carbohydrates in the daily diet are minimized. In return, the consumption of fats, including those of animal origin, is increased, and he is supposed to drink plenty of water. As a rule, about 150 g of fat, 90 g of protein and no more than 50 g of carbohydrates per day are consumed.
The effectiveness of the keto diet
With a normal diet, the body stores fat for a rainy day and uses carbohydrates for fuel. But when no saccharides are provided, ketosis occurs. Since the caloric content of food with a keto diet is quite high, there is no feeling of hunger, the risk of destruction 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 disappear quickly, but even after abandoning the diet, the lost pounds 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 many options, which differ in the amount of fats, proteins and carbohydrates (as a percentage):
- target 65–70/20/10–15;
- circular 75/15–20/5–10 on weekdays. 25/25/50 weekends).
- high protein 60–65/30/5–10.
Target is more often used by athletes, because they need more carbohydrates (about 70-80 g). They eat them before and after training.
The cycle includes a more balanced diet on the weekends, but strict restrictions on the other 5 days.
Calling a high-protein keto diet ketogenic is tricky because it doesn't start the process of ketosis, but when it comes to weight loss, the right result is noted. In this case, almost 120 g of protein and 130 g of fat are consumed.
Nutritional Benefits
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 the need to starve. This is its main advantage. It allows snacking and does not require a complete rejection of fried foods and salt. At the same time, meat can be eaten with any other permitted product. However, it is not balanced, so it cannot be recommended for long-term use. No recommendations are given on the caloric content of the products, but experts say that it is better not to exceed 5000 kcal per day, otherwise the effectiveness will be negligible.
In addition, the following positive developments took place:
- improvement of skin condition in those who suffered from acne in the past.
- no jumps in blood pressure, minimal risk of cardiovascular disease.
- slowing the growth of various types of tumors, including cancer;
- noticeable reduction in the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
Disadvantages of nutrition
With all the positive aspects, the keto diet has its downsides:
- 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 starting ketosis.
- constipation due to lack of fiber.
- the risk of developing ketoacidosis (too many ketone bodies are formed, due to which the acid-base balance of the body shifts towards oxidation).
Contraindications
The ketogenic diet is prohibited under the following conditions:
- pregnancy and lactation;
- high cholesterol?
- Diabetes;
- gastrointestinal diseases, kidney problems.
- dysfunctions 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 without sugar and starch in the composition.
- Nuts, seeds.
- Green vegetables, herbs, sugar-free fruits, citrus fruits.
- High-fat dairy products.
- Cheeses.
- Eggs.
- Mineral water, tea, decaffeinated coffee.
- Protein drinks for sports nutrition.
Prohibited Products
- Vegetables with a high starch content (potatoes, carrots or other root vegetables).
- Sweet fruits (bananas, figs, dates, persimmons, grapes, apricots).
- Sugar, desserts, pastries, flour products, cereals.
- Legumes.
- Buy packaged juices.
- Caffeine, alcohol.
Sample weekly keto diet menu for men
- Breakfast: scrambled eggs, beef steak.
- Second breakfast: protein shake.
- Lunch: fish baked 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.
- Breakfast: brown rice, whole wheat bread, avocado.
- Second breakfast: meat soup, meatballs, vegetable salad.
- Lunch: fatty cottage cheese, an apple.
- Afternoon snack: seafood, cheese.
- Dinner: baked fermented milk, yogurt (without fillers) or high-fat kefir.
- Breakfast: scrambled eggs and ham, wholemeal bread, butter.
- Second breakfast: 2 eggs, cheese.
- Lunch: chicken soup, steak, vegetable salad.
- Snack: yogurt (without filling).
- Dinner: mushrooms baked with cheese, vegetable salad dressed with sour cream.
- Breakfast: fish cutlets, vegetable salad, yogurt (without fillers).
- Second breakfast: cottage cheese with nuts.
- Lunch: borscht, salad with meat or eggs, dressed with mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: baked fish with asparagus, cheese.
- Breakfast: boiled eggs (boiled or soft), boiled chicken fillet, vegetable salad with butter.
- Second breakfast: whole grain bread, cheese.
- Lunch: soup cream with boiled sausage, meat salad.
- Snack: apples or pears (without sugar).
- Dinner: baked fish, green vegetable salad.
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, cutlets.
- Afternoon snack: protein shake.
- Dinner: boiled chicken fillet, seafood (salad).
- Breakfast: bread with peanut butter, omelet with herbs and cheese.
- Second breakfast: fatty cottage cheese with nuts.
- Lunch: soup with chicken broth, beef cutlets, vegetable salad.
- Snack: whole yogurt without filling.
- Dinner: boiled fish, grilled vegetables.
Sample weekly keto diet menu for women
- 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.
- 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, salad of fresh vegetables.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, chicken fillet in the oven.
- Breakfast: meat salad (meat, boiled eggs, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: liver pate, green vegetable salad dressed with olive oil.
- Breakfast: turkey, bread with peanut butter.
- Second breakfast: nuts.
- Lunch: cream soup, fish cake.
- Afternoon snack: ryazhenka.
- Dinner: mushrooms baked with cheese, vegetables.
- Breakfast: cheesecakes, apple.
- Second breakfast: avocado.
- Lunch: chicken broth, green vegetable salad dressed with sour cream or full-fat yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausages, cucumbers.
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: cream of mushroom soup, chicken fillet, grilled vegetables.
- Afternoon snack: yogurt.
- Dinner: pigeons.
If the main meals are not enough, a handful of nuts or pumpkin seeds, sunflower seeds, 90% dark chocolate, a milkshake without sugar can be used as snacks.
Frequently Asked Questions about the Ketogenic Diet
What is ketoflu?
Some people may initially experience fatigue, insomnia, irritability, reduced attention 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 situation, it is recommended to switch to a keto diet not immediately, but to gradually reduce the level of carbohydrate intake.
Can seizures occur on the keto 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 be eating carbs at all?
It is very important to significantly reduce the consumption of carbohydrates at the beginning of the course, but after 2-3 months you can afford some kind of dessert, and then return to the diet again.
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 the side effects persist for a long time, it is better to refuse it and consult a doctor.