The ketogenic diet was developed to treat and prevent certain diseases, but it proved so effective in the fight against obesity that it quickly became one of the most effective methods of losing weight. Now it is used by athletes, entrepreneurs and Hollywood stars. It belongs to the group of low-carbohydrate diets, that is, it contains a minimal amount 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.
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 sharply reduced (less than 20 g per day), the body begins the process of ketosis, that is, it begins to use stored fat. This is a natural adaptation mechanism to the 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 to provide it with energy, which means they are all used. Complete fasting for several days can also induce ketosis, but this approach hardly makes sense. The ketogenic diet is less of a burden in this regard because you don't 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 lack of carbohydrates, after a few days the condition normalizes);
- 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; usually the level of ketones in the blood should be 0. 5-3 mmol / l, glucose - 4. 5- 5mmol/l);
- the smell of acetone from the mouth, from urine and sweat;
- a sharp decrease in body weight in the first week (initially water with glycogen leaves), then the weight will not decrease so much;
- decrease in appetite.
Basic principles of the keto diet
Like all low-carb diets, the keto diet involves a complete rejection of sugar, sweets, pastries, desserts, and sweet fruits. Carbohydrates in the daily diet are minimized. On the other hand, the consumption of fats, also of animal origin, increases, and a lot of clear water should also be drunk. 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 for fuel. But if saccharides are not supplied, ketosis occurs. Since the calorie content of food on a keto diet is quite high, there is no feeling of hunger, the risk of collapse is minimal, and sharp jumps in blood sugar levels are also not observed. Due to the fact that the diet contains a lot of fats and proteins, excess weight does not go away quickly, but even after giving up the diet, the lost kilograms will not return in a short time, since there is no sharp change in calorie intake.
Variants of the ketogenic diet
The keto diet has several options that differ in the amount of fats, proteins and carbohydrates (in percentage):
- Target 65-70/20/10-15;
- cyclic 75/15-20/5-10 on weekdays; 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). You eat them before and after your workout.
Cyclical means 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 doesn't initiate the process of ketosis, but the right effect is found when it comes to weight loss. Almost 120 g of protein and 130 g of fat are consumed.
Diet Benefits
Practice has proven that the ketogenic diet is really effective for losing weight. It allows you to lose weight without losing muscle tissue and starving yourself. This is its main advantage. It allows for snacking and does not require a complete abandonment of fried foods and salt. At the same time, meat may be consumed with all other permitted products. 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 its effectiveness will be negligible.
In addition, the following positive developments were noted:
- improvement of skin condition in people who have previously suffered from acne;
- no jumps in blood pressure, minimal risk of cardiovascular diseases;
- slowing down the growth of various types of tumors, including cancer;
- a noticeable decrease in the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
disadvantages of the diet
For all its 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 lack of fiber;
- the risk of ketoacidosis (too many ketone bodies are formed, causing the body's acid-base balance to shift towards oxidation).
contraindications
The ketogenic diet is prohibited under the following conditions:
- Pregnancy and breast feeding period;
- high cholesterol;
- diabetes mellitus;
- gastrointestinal diseases, kidney problems;
- thyroid dysfunction;
- porphyria.
Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood with no fat content restrictions.
- Mushrooms.
- Unrefined vegetable oils, butter, animal fats, mayonnaise and other sauces, but without sugar and starch in the composition.
- nuts, seeds.
- Green vegetables, herbs, unsweetened fruits, citrus fruits.
- Dairy products with a high fat content.
- Cheese.
- eggs.
- 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, baked goods, flour products, cereals.
- Legumes.
- Buy packaged juices.
- caffeine, alcohol.
Try the weekly keto diet menu for men
1 day
- Breakfast: scrambled eggs, beef chops.
- 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 (boiled), vegetable salad dressed with olive oil.
2 day
- Breakfast: brown rice, whole wheat 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 (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: mushrooms baked with cheese, vegetable salad with sour cream.
day 4
- Breakfast: fish chops, vegetable salad, yogurt (without fillers).
- Second breakfast: cottage cheese with nuts.
- Lunch: borscht, salad with meat or eggs, dressed with mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: Baked fish 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: creamy 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: fat cottage cheese with nuts.
- Lunch: Chicken broth soup, beef chops, vegetable salad.
- Snack: Full-fat yogurt with no 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 day
- Breakfast: fish zrazy, bread with ham.
- Second breakfast: avocado with sesame or flaxseed.
- Lunch: borscht, fish cutlet, vegetables.
- Afternoon snack: Ryazhenka.
- Dinner: entrecote, vegetables.
3 days
- 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.
day 4
- Breakfast: meat salad (meat, boiled eggs, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon snack: Ryazhenka.
- Dinner: Foie gras, 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: mushrooms baked with cheese, vegetables.
day 6
- Breakfast: cheesecake, apple.
- Second breakfast: avocado.
- Lunch: Chicken broth, green vegetable salad with sour cream, or full-fat yogurt.
- Afternoon snack: Ryazhenka.
- Dinner: chicken sausages, pickles.
day 7
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: creamy soup with mushrooms, chicken fillet, grilled vegetables.
- Afternoon snack: yoghurt.
- 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 alertness, and intestinal discomfort. These symptoms are called ketoflu and are associated with the onset of ketosis. They usually go away after a few days. In order to alleviate the condition, it is recommended not to switch to a ketogenic diet immediately, but to gradually reduce carbohydrate intake.
Can seizures occur on the keto diet?
This is not excluded, since 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 content in the diet should not exceed 35%, otherwise insulin may rise and ketones may fall.
Can you eat no 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 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 bring benefits, but if the side effects persist for a long time, it is better to refuse and consult a doctor.