The ketogenic diet was developed for the treatment and prevention of certain diseases, but it turned out to be so effective in combating excess weight that it quickly became widespread as one of the effective methods of losing weight. It is now used by athletes, entrepreneurs and Hollywood stars. It belongs to the group of low-carb diets, that is, it contains a minimal amount of saccharides, but a lot of fat and protein. In percentage, the daily diet of protein, fat and carbohydrates looks like this: 20/55/5, respectively.
The essence of the keto diet. ketosis
The keto diet is fast and does not contain the most complex carbohydrates, but does contain 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 starts the process of ketosis, that is, it begins to use stored fats. This is a natural adaptation mechanism to the deficiency states 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 they are synthesized exactly as much as the body needs to provide it with energy, that is, all of them are used. Ketosis can also be started with a full fast for a few days, but this approach is not very useful. The ketogenic diet is less stressful about it because you don't have 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 a lack of carbohydrates, after a few days the condition returns to normal);
- an increase in β-hydroxybutyrate in the blood (represents beta-hydroxybutyric acid, 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 / 1, glucose - 4. 5-5 mmol/l);
- acetone odor from mouth, urine and sweat;
- a sharp decrease in body weight in the first week (first glycogen leafy water), then the weight does not decrease so intensely;
- decrease in appetite.
Basic principles of the keto diet
Like all low-carb diets, the keto diet includes a complete rejection of sugar, sweets, pastries, sweets, and sweet fruit. Carbohydrates in the daily diet are minimized. In turn, the consumption of fats, including those of animal origin, increases, and it is also necessary 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 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 as fuel. But when saccharides are not provided, ketosis kicks in. Since the calorie content of foods on the keto diet is quite high, there is no feeling of hunger, the risk of deterioration is minimal, and sharp jumps in blood sugar levels are not observed. Excess weight does not disappear quickly because there is a lot of fat and protein in the diet, but even after giving up the diet, the lost weight does not come back in a short time because there is no sharp change. in calorie intake.
Types of ketogenic diets
The keto diet has several options that differ in the amount of fat, protein, and carbohydrates (as a percentage):
- target 65–70/20/10–15;
- weekday cyclic 75/15–20/5–10; 25/25/50 weekends);
- high protein 60–65/30/5–10.
Target is most often used by athletes as they need more carbohydrates (about 70-80 g). They eat before and after training.
The cyclical includes a more balanced diet on the weekends, but strict restrictions for the remaining 5 days.
Calling the high protein keto diet ketogenic is difficult as it does not initiate the ketosis process, but the favorable effect is noted in terms of weight loss. In this case, approximately 120 g of protein and 130 g of fat are consumed.
Dietary Benefits
Practice has proven that the ketogenic diet is truly effective as a weight loss tool. It allows you to lose weight without losing muscle tissue and without having to starve. This is its main advantage. It allows snacking and does not require a complete rejection of fried foods and salt. Meat may also be eaten with other permitted products. However, long-term use is not recommended because it is not balanced. 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 can be neglected.
In addition, the following positive developments were noted:
- improvement of skin condition in those who have previously suffered from acne;
- no jumps in blood pressure, minimal risk of cardiovascular disease;
- slowing the growth of various types of tumors, including cancer;
- A noticeable reduction in the symptoms of Alzheimer's disease, Parkinson's, epilepsy.
Diet Disadvantages
With all its positive aspects, the keto diet has its drawbacks:
- the more intense the smell of acetone and weight loss, the stronger it is, but this is not considered a pathology;
- increased irritability, insomnia, headache, and nausea when starting ketosis;
- constipation due to lack of fiber;
- risk of developing ketoacidosis (too many ketone bodies are formed due to a shift in the body's acid-base balance towards oxidation).
Contraindications
The ketogenic diet is prohibited under the following conditions:
- pregnancy and lactation;
- high cholesterol;
- diabetes;
- gastrointestinal diseases, kidney problems;
- malfunctions of the thyroid gland;
- porphyria.
Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood with no fat content restrictions.
- Mushrooms.
- Unrefined vegetable oils, butter, animal fat, mayonnaise and other sauces, but without sugar and starch in the composition.
- Nut seeds.
- Green vegetables, herbs, unsweetened fruits, citrus fruits.
- High-fat dairy products.
- Cheeses.
- Eggs.
- Mineral water, tea, decaffeinated coffee.
- Protein shakes for sports nutrition.
Forbidden Products
- Vegetables high in starch (potatoes, carrots or other root vegetables).
- Sweet fruits (bananas, figs, dates, dates, grapes, apricots).
- Candy, sweets, pastries, flour products, cereals.
- Legumes.
- Buy packaged juices.
- Caffeine, alcohol.
Sample weekly keto diet menu for men
1 day
- Breakfast: scrambled eggs, veal cutlet.
- Second breakfast: protein shake.
- Lunch: baked fish with vegetables, brown rice or buckwheat.
- Snack: cottage cheese with nuts or seeds (zucchini, sunflower).
- Dinner: chicken fillet (boiled), vegetable salad with olive oil.
2 days
- Breakfast: brown rice, whole grain bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: fatty cottage cheese, an apple.
- Afternoon snack: seafood, cheese.
- Dinner: fermented baked milk, yogurt (without filling) or high-fat kefir.
3 days
- Breakfast: omelet and ham, whole grain bread, butter.
- Second breakfast: 2 eggs, cheese.
- Lunch: chicken soup, steak, vegetable salad.
- Snack: yogurt (no filling).
- Dinner: mushrooms cooked with cheese, vegetable salad with sour cream.
4 days
- Breakfast: fish cutlets, vegetable salad, yogurt (without filling).
- Second breakfast: cottage cheese with nuts.
- Lunch: borscht with sugar-free and non-starchy mayonnaise, salad with meat or eggs.
- Afternoon snack: protein shake.
- Dinner: asparagus, baked fish with cheese.
5 days
- Breakfast: boiled eggs (boiled or lightly 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.
6 days
- Breakfast: omelet, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, chicken cutlet.
- Afternoon snack: protein shake.
- Dinner: boiled chicken fillet, seafood (salad).
7 days
- Breakfast: peanut butter bread, herbs and cheese omelet.
- Second breakfast: fatty cottage cheese with nuts.
- Lunch: chicken broth soup, veal cutlet, vegetable salad.
- Snack: full-fat yogurt without fillers.
- Dinner: boiled fish, grilled vegetables.
Sample weekly keto diet menu for women
1 day
- Breakfast: scrambled eggs, vegetable salad with meat or boiled sausage.
- Second breakfast: cheese, apple.
- Lunch: fatty broth, brown rice with vegetables.
- Snack: yogurt without filling.
- Dinner: baked red fish with vegetables.
2 days
- Breakfast: crazy fish, bread with ham.
- Second breakfast: avocado with sesame or flax seeds.
- Lunch: borscht, fish cutlets, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: ribeye, greens.
3 days
- Breakfast: ham omelet, fresh vegetable salad.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, chicken fillet in the oven.
4 days
- Breakfast: Meat salad (meat, boiled egg, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: liver pate, green vegetable salad with olive oil.
5 days
- Breakfast: turkey, peanut butter bread.
- Second breakfast: nuts.
- Lunch: cream soup, fish cake.
- Afternoon snack: ryazhenka.
- Dinner: baked champignons with cheese, vegetables.
6 days
- Breakfast: cheesecake, apple.
- Second breakfast: avocado.
- Lunch: green vegetable salad with chicken broth, sour cream or full-fat yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausage, cucumber.
7 days
- Breakfast: omelet, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: mushroom cream soup, chicken fillet, grilled vegetables.
- Afternoon snack: yogurt.
- Dinner: pigeons.
If the main meals are not enough, a handful of hazelnuts or pumpkin seeds, sunflower seeds, 90% dark chocolate, a 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 attention, and intestinal discomfort. These symptoms are called ketosis and are associated with the onset of ketosis. They usually disappear after a few days. To alleviate the condition, it is recommended not to switch to a keto diet immediately, but to gradually reduce carbohydrate intake.
Can seizures happen on the keto diet?
This is not excluded, as 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 will decrease.
Don't you ever need to eat carbs?
It is very important at the beginning of the course to significantly reduce the consumption of carbohydrates, but after 2-3 months you can have some kind of dessert, and then return to the diet again.
A ketogenic diet, with the right approach and the absence of chronic diseases of the digestive system, can be followed for a long time, but it will benefit, but if the side effects persist for a long time, it is better to refuse and consult. doctor.