The ketogenic diet was developed for the treatment and prevention of certain diseases, but it proved to be so effective in the fight against excess weight that it quickly became widespread as one of the effective methods for losing weight. weight. Now it's 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 protein, fat and carbohydrate percentage diet 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 considerable amount of fat. It is known that saccharides are the main source of energy for the brain, but when their intake is greatly reduced (less than 20 g per day), the body triggers the process of ketosis, that is, itbegins to use stored fat. This is a natural coping mechanism in deficiency conditions 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 for energy, that is, they are all used. Ketosis can also be induced by complete fasting for several days, but this approach is of little use. The ketogenic diet is less stressful in this regard because you don't have to starve yourself 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 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 notexceed 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 water with glycogen sheets), then the weight will not decrease so intensely;
- decreased appetite.
Keto Diet Basics
Like all low-carb diets, the keto diet involves 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, increases, and he 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 keto diet
With a normal diet, the body stores fat for a rainy day and uses carbohydrates for fuel. But when saccharides are not provided, ketosis kicks in. Since the caloric content of food on a keto diet is quite high, there is no feeling of hunger, the risk of breakdown is minimal, andsharp jumps in blood sugar 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 giving up the diet, the lost kilograms will not return in a short time, because there is no abrupt change in caloric intake.
Varieties of the ketogenic diet
The keto diet offers several options, which differ in the amount of fats, proteins and carbohydrates (in percentage):
- target 65–70/20/10–15;
- cyclic 75/15–20/5–10 weekdays; 25/25/50 weekend);
- high in protein 60–65/30/5–10.
Target is used most often by athletes because they need more carbs (about 70-80g). They eat them before and after training.
Cyclic involves a more balanced diet on the weekends, but strict restrictions on the remaining 5 days.
Calling a high-protein keto diet ketogenic is difficult because it does not trigger the process of ketosis, but in terms of weight loss, the appropriate effect is noted. In this case, almost 120 g of protein and 130 g of fat are consumed.
Diet Benefits
Practice has proven that the ketogenic diet is really effective in 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 rejection of fried foods and salt. At the same time, the meat can be consumed with any other authorized product. 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 negligible.
In addition, the following positive developments were noted:
- improvement in the condition of the skin in those who previously suffered from acne;
- no jumps in blood pressure, minimal risk of cardiovascular disease;
- slow the growth of various types of tumors, including cancer;
- a noticeable decrease in the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
Food Disadvantages
Along with all the positives, 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 at the onset of ketosis;
- constipation due to fiber deficiency;
- the risk of developing ketoacidosis (too many ketone bodies are formed, which leads to a shift in the acid-base balance of the body towards oxidation).
Contraindications
The ketogenic diet is prohibited under the following conditions:
- Pregnancy and breast feeding;
- high cholesterol;
- diabetic sugar;
- gastrointestinal diseases, kidney problems;
- dysfunctions of the thyroid gland;
- porphyria.
Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood with no fat restrictions.
- Mushrooms.
- Unrefined vegetable oils, butter, animal fat, mayonnaise and other sauces, but without sugar and starch in the composition.
- Walnut seeds.
- Green vegetables, herbs, unsweetened fruits, citrus fruits.
- High-fat dairy products.
- Cheeses.
- Eggs.
- Mineral water, tea, decaffeinated coffee.
- Protein shakes for sports nutrition.
Prohibited products
- High-starch vegetables (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
One day
- Breakfast: scrambled eggs, prime rib.
- 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 seasoned with olive oil.
2 days
- Breakfast: brown rice, whole grain bread, avocado.
- Second breakfast: meat soup, meatballs, vegetable salad.
- Lunch: fatty cottage cheese, an apple.
- Afternoon 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 (without fillers).
- Dinner: baked mushrooms with cheese, vegetable salad seasoned with sour cream.
Day 4
- Breakfast: fish cutlets, vegetable salad, yoghurt (free of charge).
- Second breakfast: cottage cheese with walnuts.
- Lunch: borscht, salad with meat or eggs, seasoned with mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: baked fish with asparagus, cheese.
Day 5
- Breakfast: boiled or soft-boiled eggs, boiled chicken fillet, vegetable salad with butter.
- Second breakfast: wholemeal bread, cheese.
- Lunch: cream soup with boiled sausage, meat salad.
- Snack: apples or pears (unsweetened).
- Dinner: baked fish, green vegetable salad.
Day 6
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, chicken cutlets.
- Afternoon snack: protein shake.
- Dinner: boiled chicken fillet, seafood (salad).
Day 7
- Breakfast: peanut butter bread, scrambled eggs with herbs and cheese.
- Second breakfast: fatty cottage cheese with walnuts.
- Lunch: chicken broth soup, beef cutlets, vegetable salad.
- Snack: whole yogurt without fillers.
- Dinner: boiled fish, grilled vegetables.
Sample weekly keto diet menu for women
One 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: zrazy fish, bread with ham.
- Second breakfast: avocado with sesame seeds or flax seeds.
- Lunch: borscht, fish cutlet, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: rib steak, green vegetables.
3 days
- Breakfast: ham omelet, fresh vegetable salad.
- Second breakfast: cottage cheese with walnuts.
- 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.
- Afternoon snack: ryazhenka.
- Dinner: liver pâté, salad of green vegetables seasoned with olive oil.
Day 5
- Breakfast: turkey, peanut butter bread.
- Second breakfast: nuts.
- Lunch: cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: baked mushrooms with cheese, vegetables.
Day 6
- Breakfast: cheesecakes, apple.
- Second breakfast: avocado.
- Lunch: chicken broth, salad of greens seasoned with sour cream or whole yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausages, cucumbers.
Day 7
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: mushroom velouté, 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 sugar-free milkshake 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 relieve the condition, 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?
It is not excluded, because it changes the water and mineral balance. To prevent the appearance of this unpleasant phenomenon, it is necessary to take mineral supplements: sodium, potassium and magnesium.
How much protein should you consume?
The proportion of protein in the diet should not exceed 35%, otherwise insulin may increase and ketones 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.
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 have benefits, however, if the side effects persist for a long time, it is better to refuse it and consult a doctor.