The ketogenic diet was developed to treat and prevent certain diseases, but it became so effective in the fight against excess weight that it quickly became widespread as one of the effective methods to lose 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 amount of saccharides, but a lot of fats and proteins. The daily diet of proteins, fats and carbohydrates looks like a percentage like this: 20/55/5, respectively.
The essence of the keto diet. Ketosis
The keto diet excludes fast and complex carbohydrates, but contains a large 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 a process of ketosis, that is, it begins to use fatstored. This is a natural adaptation mechanism to conditions of deficiency 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 provide it with energy, that is, they are all used. Ketosis can also be induced with a complete fast for several days, but this approach is hardly useful. The ketogenic diet is less stressful in this regard, as you don't need 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 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, urine and sweat;
- a sharp decrease in body weight in the first week (at first, water with glycogen leaves), then the weight will not decrease as much;
- appetite reduction.
Basic principles of the keto diet
Like all low-carb diets, the keto diet involves a complete rejection of sugar, sweets, pastries, desserts, sweet fruits. Carbohydrates are minimized in the daily diet. In return, the consumption of fats, including those of animal origin, increases, and it is also supposed to drink a lot of plain water. Normally, 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 the rainy day, and uses carbohydrates for fuel. But when saccharides are not supplied, ketosis sets in. Since the caloric content of food with a keto diet is quite high, there is no hunger, the risk of breakdowns is small, and a sharp jump in blood glucose levels is also not observed. Due to the fact that there are a lot of fats and proteins in the diet, excess weight does not go away quickly, but even after giving up the diet, the lost kilograms will not return within a short time, sincewhich is not a sharp change. in caloric intake.
Types of ketogenic diet
The keto diet has many options, different in the amount of fats, proteins and carbohydrates (as a percentage):
- target 65–70/20/10–15;
- cycle 75/15–20/5–10 during the week; 25/25/50 weekends);
- high protein 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 training.
Cyclical means a more balanced diet on the weekend, but strict restrictions on the remaining 5 days.
It is difficult to call a high-protein keto diet ketogenic because it does not start the process of ketosis, but in terms of weight loss, the right effect is noticed. In this case, almost 120 g of protein and 130 g of fat are consumed.
Diet Benefits
Exercise has proven that the ketogenic diet is really effective as a way to lose weight. It allows you to lose weight without losing muscle tissue and the need to starve. This is its main advantage. It allows snacks and does not require a complete rejection of fried and salty foods. At the same time, meat can be eaten with any other approved products. However, it is not balanced, so it cannot be recommended for long-term use. Recommendations are not given regarding the calorie content of products, but experts say that it is better not to exceed 5000 kcal per day, otherwise the effectiveness will be insignificant.
In addition, the following positive developments were noted:
- improve skin condition for those who suffered from acne before;
- no jumps in blood pressure, minimal risk of cardiovascular disease;
- slowing down the growth of various types of tumors, including cancer;
- significant reduction in the manifestation of Alzheimer's disease, Parkinson's disease, epilepsy.
Disadvantages of Diet
With all the positive aspects, the keto diet has its disadvantages:
- the smell of acetone, and the more intense the weight loss, the stronger it is, but this is not considered pathological;
- increased irritability, insomnia, headache and nausea when ketosis begins;
- constipation due to fiber deficiency;
- the risk of developing ketoacidosis (too many ketone bodies are produced, which shifts 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;
- porphyry.
Keto Diet: Approved 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, unsweetened fruit, citrus fruits.
- High fat dairy products.
- Cheeses.
- Eggs.
- Mineral water, tea, decaffeinated coffee.
- Protein shake 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.
- Packaged juice shop.
- Caffeine, alcohol.
sample weekly keto diet menu for men
- Breakfast: scrambled eggs, beef chop.
- 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 dressed with olive oil.
- Breakfast: brown rice, whole grain bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: fat cottage cheese, apple.
- Afternoon snack: seafood, cheese.
- Dinner: baked fermented milk, yogurt (without fillers) or high-fat kefir.
- Breakfast: scrambled eggs and ham, whole grain bread, butter.
- Second breakfast: 2 eggs, cheese.
- Lunch: chicken soup, steak, vegetable salad.
- Snack: yogurt (no fillers).
- Dinner: baked mushrooms with cheese, vegetable salad dressed with sour cream.
- Breakfast: fish cutlets, vegetable salad, yogurt (no 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: baked fish with asparagus, cheese.
- Breakfast: boiled eggs (hard-boiled or soft-boiled), boiled chicken fillet, vegetable salad with butter.
- Second breakfast: whole grain bread, cheese.
- Lunch: cream soup with boiled sausage, meat salad.
- Snack: apples or pears (unsweetened).
- Dinner: baked fish, green vegetable salad.
- 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).
- Breakfast: bread with peanut butter, scrambled eggs with herbs and cheese.
- Second breakfast: fatty cottage cheese with nuts.
- Lunch: chicken broth soup, beef cutlets, vegetable salad.
- Snack: full-fat yogurt without fillers.
- 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: zrazy fish, bread with ham.
- Second breakfast: avocado with sesame seeds or flax seeds.
- Lunch: borscht, fish cutlet, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: entrecote, greens.
- Breakfast: omelette with ham, fresh vegetable salad.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, baked chicken fillet.
- 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, peanut butter bread.
- Second breakfast: nuts.
- Lunch: cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: baked champignons 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 sausage, cucumbers.
- 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 intestinal discomfort. These symptoms are called the ketoflu and are related to 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 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 this unpleasant phenomenon, mineral supplements should be taken: sodium, potassium and magnesium.
How much protein should be eaten?
The protein content in the diet should not exceed 35%, otherwise insulin may increase and ketones will decrease.
Shouldn't you be eating carbohydrates 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 give 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 side effects continue for a long time, it is better to refuse it and goin consultation. a doctor.