The ketogenic diet was developed for the treatment and prevention of certain diseases, but it turned out to be so effective in the fight against excess weight that it quickly spread as one of the effective methods of weight loss. It is now used by athletes, entrepreneurs and Hollywood stars. It is included in the group of low-carbohydrate diets, that is, it contains a minimal amount of sugars, but a lot of fats and proteins. The daily diet of proteins, fats and carbohydrates in percentage looks like this: 20/55/5 respectively.
The essence of this diet. ketose
The keto diet excludes fast and more complex carbohydrates, but contains a significant amount of fat. It is known that carbohydrates are the main source of energy for the brain, but when their intake is significantly 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 conditions of lack of carbohydrate-rich plant foods. As a result, ketone bodies are formed in the liver from fatty acids, which act as alternative fuels. Normally, they are synthesized exactly as much as 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 not useful. The ketogenic diet is less stressful in this regard because you don't have to starve yourself 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 the lack of carbohydrates, 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 decrease in body weight in the first week (in the beginning, water with glycogen leaves), then the weight will not decrease so intensively;
- decreased appetite.
The basic principles of the keto diet
Like all low-carb diets, the keto diet includes a complete rejection of sugar, sweets, pastries, sweets, sweet fruits. Carbohydrates in the daily diet are minimized. In return, the consumption of fats, including those of animal origin, increases and it is also supposed to drink a lot of plain water. As a rule, consume about 150 g of fat, 90 g of protein and no more than 50 g of carbohydrates 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 carbohydrates are not supplied, ketosis begins. Since the caloric content of food with a keto diet is quite high, there is no feeling of hunger, the risk of breakdowns is minimal, and sharp jumps in blood glucose levels are 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 in a short time, since there is no sharp change. in calorie intake.
Varieties of the ketogenic diet
The keto diet has several options, different in the amount of fats, proteins and carbohydrates (as a percentage):
- target 65–70/20/10–15;
- cyclical 75/15–20/5–10 on weekdays; 25/25/50 weekends);
- high protein 60-65/30/5-10.
Target is used more often by athletes, because they need more carbohydrates (about 70-80 g). They eat them before and after training.
Cyclic includes a more balanced diet on the weekend, but strict restrictions on the remaining 5 days.
Calling a high-protein keto diet ketogenic is difficult because it does not initiate the process of ketosis, but in terms of weight loss, the right 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. This allows you to lose weight without losing muscle tissue and the need to starve. This is its main 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 any other permitted product. However, it is not balanced, so it cannot be recommended for long-term use. No recommendations are given for the calorie content of the products, but experts say that it is better not to exceed 5000 kcal per day, otherwise the effectiveness will be negligible.
Also, the following positive developments were observed:
- improvement of skin condition in those who have previously suffered from acne;
- no increase in blood pressure, minimal risk of cardiovascular diseases;
- slowing 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
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 during the onset of ketosis;
- constipation due to lack of fiber;
- the risk of developing ketoacidosis (a lot of ketone bodies are formed, due to which the body's acid-base balance shifts towards oxidation).
Contraindications
The ketogenic diet is prohibited in the following conditions:
- pregnancy and lactation;
- high cholesterol;
- diabetes mellitus;
- gastrointestinal diseases, kidney problems;
- malfunctions of the thyroid gland;
- porphyria.
The Keto Diet: Allowed 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, sugar-free fruits, 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, dates, grapes, apricots).
- Sugar, sweets, pastries, flour products, cereals.
- Legumes.
- Buy packaged juices.
- Caffeine, alcohol.
Sample weekly keto diet menu for men
- Breakfast: scrambled eggs, pieces of beef.
- 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: meat soup, meatballs, vegetable salad.
- Lunch: fat cottage cheese, an apple.
- Afternoon snack: seafood, cheese.
- Dinner: baked fermented milk, yogurt (without fillers) or high-fat kefir.
- Breakfast: scrambled eggs and bacon, 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, meat or egg salad, dressed with sugar-free mayonnaise and starch.
- Afternoon snack: protein shake.
- Dinner: baked fish with asparagus, cheese.
- Breakfast: boiled eggs (boiled or soft-boiled), boiled chicken fillet, vegetable salad with butter.
- Second breakfast: cereal bread, cheese.
- Lunch: cream soup with boiled sausage, meat salad.
- Snack: apple or pear (no dessert).
- Dinner: baked fish, salad with green vegetables.
- 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: toast with peanut butter, scrambled eggs with herbs and cheese.
- Second breakfast: fat cottage cheese with nuts.
- Lunch: soup with chicken broth, 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: fat 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 cutlets, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: entrecote, greens.
- Breakfast: omelette with ham, salad with fresh vegetables.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, baked chicken fillet.
- Breakfast: salad with meat (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, bread with peanut butter.
- Second breakfast: walnuts.
- Lunch: cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: baked champions with cheese, vegetables.
- Breakfast: cheesecake, 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 bacon.
- Second breakfast: cheese.
- Lunch: cream of mushroom soup, chicken fillet, grilled vegetables.
- Afternoon snack: yogurt.
- Dinner: pigeon.
If the main meals are not enough, a handful of nuts or pumpkin seeds, sunflower seeds, 90% dark chocolate, a milkshake without sugar 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 span, and intestinal discomfort. These symptoms are called ketoflu and are associated with the onset of ketosis. They usually go away 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 crises occur on the keto diet?
This is not excluded, because it changes the balance of water and minerals. To prevent the occurrence of this unpleasant phenomenon, mineral supplements should be taken: sodium, potassium and magnesium.
How much protein should be consumed?
The percentage of protein in the diet should not exceed 35%, otherwise insulin may increase and ketones will decrease.
Shouldn't you be eating carbs at all?
It is very important that at the beginning of the course you significantly reduce the consumption of carbohydrates, 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, however, if the side effects continue for a long period, it is better to refuse it andconsult. a doctor.