The ketogenic diet was developed for the treatment and prevention of certain diseases, but it proved so effective in fighting excess weight that it quickly became widespread as one of the effective weight loss methods. 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 saccharides, but a lot of fat and protein. The daily diet of proteins, fats and carbohydrates in percentage looks like this: 20/55/5, respectively.
The essence of the ketogenic 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 drastically reduced (less than 20 g per day), the body starts the process of ketosis, that is, it starts using stored fat. This is a natural mechanism for adapting to conditions of deficiency in 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 in exactly the amount that the body needs to provide energy, that is, they are all used. Ketosis can also be induced by a complete fast for several days, but this approach is hardly helpful. The ketogenic diet is less stressful in this regard because you don't have to starve yourself.
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 blood β-hydroxybutyrate (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 / 1, 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 sheets of glycogen), then the weight will not decrease so sharply;
- decreased appetite.
Basics of the ketogenic diet
Like all low-carb diets, the ketogenic diet involves a complete rejection of sugar, sweets, sweets, desserts, sweet fruits. Carbohydrates in the daily diet are minimized. On the other hand, it increases the consumption of fats, including those of animal origin, and you should also drink plenty of pure 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 ketogenic diet
With a normal diet, the body stores fat for a rainy day and uses carbohydrates for fuel. But when saccharides aren't provided, ketosis kicks in. As the calorie content of foods on a keto diet is quite high, there is no feeling of hunger, the risk of breakdowns is minimal, and no sharp jumps in blood glucose levels are observed either. 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 on the diet, the lost pounds will not return in a short time as there is no sharp change in caloric intake.
Varieties of the ketogenic diet
The ketogenic diet has several options, differing in the amount of fats, proteins and carbohydrates (in percentage):
- target 65–70/20/10–15;
- cyclic 75/15–20/5–10 during the week; 25/25/50 weekends);
- high protein 60–65/30/5–10.
Target is used most often by athletes because they need more carbohydrates (about 70-80 g). They eat them before and after training.
The cyclic one involves 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 observed. 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 as a means of losing weight. It allows you to lose weight without losing muscle tissue and the need to starve yourself. This is your main advantage. It allows snacking and does not require a complete rejection of fried foods and salt. At the same time, meat can be consumed with any other permitted products. However, it is not balanced, so it cannot be recommended for long-term use. No recommendations are given on the calorie content of the products, but experts say that it is better not to exceed 5, 000 kcal per day, otherwise the effectiveness will be negligible.
In addition, the following positive developments were observed:
- improvement of the skin condition in those who previously suffered from acne;
- no jumps in blood pressure, minimal risk of cardiovascular disease;
- slow the growth of many types of tumors, including cancer;
- a noticeable decrease in the manifestations of Alzheimer's, Parkinson's, epilepsy.
Disadvantages of the diet
With all the positives, the ketogenic 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 fiber deficiency;
- the risk of developing ketoacidosis (many ketone bodies are formed, due to which the acid-base balance of the body changes to oxidation).
contraindications
The ketogenic diet is prohibited under the following conditions:
- pregnancy and lactation;
- high cholesterol;
- diabetes mellitus;
- gastrointestinal diseases, kidney problems;
- malfunction of the thyroid gland;
- porphyria.
Ketogenic Diet: Allowed Foods
- Meat, poultry, fish and seafood with no 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.
- High-fat dairy products.
- cheeses.
- Eggs.
- Mineral water, tea, decaffeinated coffee.
- Protein shakes 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-based products, cereals.
- Legumes.
- Buy packaged juices.
- Caffeine, alcohol.
Sample weekly keto diet menu for men
1 day
- Breakfast: scrambled eggs, meat cutlet.
- 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 (cooked), vegetable salad dressed with olive oil.
2 days
- Breakfast: brown rice, wholemeal bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: full-fat cottage cheese, an apple.
- Afternoon snack: seafood, cheese.
- Dinner: boiled fermented milk, yogurt (no 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: roasted mushrooms with cheese, vegetable salad dressed with sour cream.
Day 4
- Breakfast: fish chops, vegetable salad, yogurt (no fillings).
- Second breakfast: cottage cheese with walnuts.
- Lunch: borsch, 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 eggs (boiled or soft), boiled chicken fillet, vegetable salad with butter.
- Second breakfast: wholemeal bread, cheese.
- Lunch: cream soup with boiled sausage, meat salad.
- Snack: apples or pears (no sugar).
- Dinner: baked fish, green vegetable salad.
6th
- 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: full-fat cottage cheese with walnuts.
- Lunch: chicken broth soup, beef chops, vegetable salad.
- Snack: full-fat yogurt with no 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 beef broth, brown rice with vegetables.
- Snack: yogurt with no fillers.
- Dinner: roasted 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: spare ribs, vegetables.
3 days
- Breakfast: omelet with ham, fresh vegetable salad.
- Second breakfast: cottage cheese with walnuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, roast 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, green vegetable salad dressed with olive oil.
Day 5
- Breakfast: turkey, peanut butter bread.
- Second breakfast: nuts.
- Lunch: cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: roasted champignons with cheese, vegetables.
6th
- 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 walnuts 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 alertness, and intestinal 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 to switch to a keto diet not immediately, but gradually reduce the level of carbohydrate intake.
Can seizures occur on the ketogenic diet?
This is not excluded, as it alters 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 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 the consumption of carbohydrates at the beginning of the course, but after 2-3 months you can buy 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 be beneficial, however, if the side effects persist for a long time, it is better to refuse it and consult a doctor. .