The ketogenic diet was developed for the treatment and prevention of certain diseases, but it proved to be so effective in the fight against obesity that it quickly became widespread as one of the effective methods of losing weight. Now it is used by athletes, entrepreneurs and Hollywood stars. It is included in the group of low-carbohydrate diets, that is, it contains a minimum of saccharides, but a lot of fats and proteins. The daily diet of proteins, fats and carbohydrates in percent looks like this: 20/55/5 respectively.
The essence of the keto diet. Ketosis
The keto diet excludes fast 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 their intake is greatly reduced (less than 20 g per day), the body starts the process of ketosis, that is, it begins to use stored fat. This is a natural adaptation mechanism to the deficiency conditions of plant foods rich in carbohydrates. As a result, ketone bodies are formed in the liver from fatty acids, which act as an alternative fuel. Usually, they are synthesized exactly as much as the body needs to supply it with energy, that is, they are all utilized. Ketosis can also be induced by a complete fast for several days, but this method is hardly useful. The ketogenic diet is less stressful in this regard because you do not 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 diet 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 0, 5-3 mmol / l, glucose - 4, 5- 5 mmol / l);
- the smell of acetone from the mouth, from urine and sweat;
- a sharp drop in body weight in the first week (initially water with glycogen leaves), then the weight will not drop as intensively;
- decrease in appetite.
Basic principles of the keto diet
Like all low carbohydrate diets, the keto diet involves a complete rejection of sugars, sweets, cakes, desserts, sweet fruits. Carbohydrates in the daily diet are minimized. On the other hand, the consumption of fats, also of animal origin, is increasing, and it is also intended that it should drink plenty of plain water. As a rule, about 150 g of fat, 90 g of protein and a maximum of 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 as fuel. But when no saccharides are added, ketosis starts. Since the caloric content of food with a keto diet is quite high, there is no feeling of hunger, the risk of breakdown is minimal, and sharp jumps in blood sugar levels are not observed either. Due to the fact that there are many 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 within a short time as there is no sharp change incalorie intake.
Variants of the ketogenic diet
The keto diet has several options that differ in the amount of fat, protein and carbohydrates (in percent):
- goals 65–70 / 20 / 10–15;
- cyclic 75 / 15–20 / 5–10 on weekdays; 25/25/50 weekends);
- high protein content 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 exercise.
Cyclic involves a more balanced diet over the weekend, but strict restrictions on the remaining 5 days.
Calling a high-protein keto diet ketogenic is difficult because it does not start the process of ketosis, but in terms of weight loss, the correct effect is noted. In this case, almost 120 g of protein and 130 g of fat are ingested.
Dietary 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 biggest 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 all other permitted products. However, it is not balanced, so it can not 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 efficiency will be negligible.
In addition, the following positive developments were noted:
- improving the skin condition of those who previously suffered from acne;
- no jump in blood pressure, minimal risk of cardiovascular disease;
- slow the growth of various types of tumors, including cancer;
- a marked decrease in the manifestations of Alzheimer's disease, Parkinson's, epilepsy.
Diet Disadvantages
With all the positive aspects, the keto 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, headache and nausea at the onset of ketosis;
- constipation due to fiber deficiency;
- the risk of developing ketoacidosis (too many ketone bodies are formed, thereby shifting the body's acid-base balance towards oxidation).
Contraindications
The ketogenic diet is prohibited under the following conditions:
- pregnancy and lactation;
- high cholesterol;
- diabetes mellitus;
- gastrointestinal diseases, kidney problems;
- thyroid dysfunction;
- porphyry.
Keto diet: Allowed foods
- Meat, poultry, seafood without restrictions on fat content.
- Mushrooms.
- Unrefined vegetable oils, butter, animal fat, mayonnaise and other sauces, but without sugar and starch in the composition.
- Nuts, seeds.
- Green vegetables, herbs, unsweetened fruits, citrus fruits.
- Fatty dairy products.
- Cheese.
- Egg.
- Mineral water, tea, decaffeinated coffee.
- Protein shakes for sports nutrition.
Prohibited products
- Vegetables high in starch (potatoes, carrots or other root vegetables).
- Sweet fruits (bananas, figs, dates, persimmons, grapes, apricots).
- Sugar, desserts, cakes, flour products, cereals.
- legumes.
- Shop packaged juices.
- Caffeine, alcohol.
Try the weekly keto diet menu for men
1 day
- Breakfast: scrambled eggs, beef chop.
- 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 (cooked), vegetable salad dressed with olive oil.
2 days
- Breakfast: brown rice, wholemeal bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: fat 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.
- Breakfast: chicken soup, steak, vegetable salad.
- Snack: yogurt (no fillers).
- Dinner: mushrooms baked with cheese, vegetable salad dressed with sour cream.
Day 4
- Breakfast: fish chops, vegetable salad, yogurt (without fillers).
- Second breakfast: cottage cheese with nuts.
- Lunch: borsch, salad with meat or eggs, dressed with mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: fish baked with asparagus, cheese.
Day 5
- Breakfast: boiled eggs (hard-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 (unsweetened).
- Dinner: baked fish, green vegetable salad.
Day 6
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, chicken chops.
- Afternoon 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.
- Breakfast: chicken broth soup, beef chops, vegetable salad.
- Snack: full-fat yogurt without fillers.
- Dinner: boiled fish, grilled vegetables.
Try the weekly keto 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: red fish baked with vegetables.
2 days
- Breakfast: fish zrazy, bread with ham.
- Second breakfast: avocado with sesame seeds or flax seeds.
- Lunch: borscht, fish chop, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: entrecote, green.
3 days
- Breakfast: omelette with ham, fresh vegetable salad.
- Second breakfast: cottage cheese with nuts.
- Breakfast: 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.
- Breakfast: fish soup, meatballs, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: liver pate, green vegetable salad dressed with olive oil.
Day 5
- Breakfast: turkey, peanut sandwich.
- Second breakfast: nuts.
- Breakfast: cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: mushrooms baked with cheese, vegetables.
Day 6
- 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.
Day 7
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: cream soup with mushrooms, 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 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 bowel discomfort. These symptoms are called ketoflu 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 reduce the level of carbohydrate intake gradually.
Can seizures occur on the keto diet?
This is not excluded because 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 you consume?
The proportion of protein in the diet should not exceed 35%, otherwise insulin may increase and ketones will decrease.
Should one not eat carbohydrates at all?
It is very important to reduce the consumption of carbohydrates significantly 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, but if the side effects persist for a long period, it is better to refuse it and consult a doctor.