The ketogenic diet was developed to treat and prevent certain diseases, but it proved so effective in the fight against excess weight that it quickly became popular as an effective method of weight loss. It is now used by athletes, entrepreneurs and Hollywood stars. It belongs to the group of low-carbohydrate diets, i. e. it contains a minimal amount of saccharides, but a lot of fat and protein. The percentage of proteins, fats and carbohydrates in the daily diet 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 if their intake is greatly reduced (less than 20 g per day), the body starts the process of ketosis, that is, it starts using the stored fats. This is a natural adaptation mechanism to conditions of lack of carbohydrate-rich plant foods. As a result, ketone bodies are formed from fatty acids in the liver, which act as an alternative fuel. Normally, exactly as much as the body needs for energy supply is synthesized, that is, it is all utilized. Ketosis can be induced by fasting for several days, but this approach is hardly useful. The ketogenic diet is less stressful from this point of view, 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 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; in general, 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 does not decrease so intensively;
- loss of appetite.
Basic principles of the keto diet
Like all low-carb diets, the keto diet involves a complete rejection of sugar, sweets, cakes, desserts and sweet fruits. Carbohydrates are reduced to a minimum in the daily diet. Instead, the consumption of fats, including those of animal origin, increases, and it is said that you should also drink a lot of plain water. They usually consume about 150g of fat, 90g of protein and up to 50g 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 for fuel. But if no saccharides are supplied, ketosis kicks in. Since the calorie content of the food is quite high with the keto diet, there is no feeling of hunger, the risk of breakdowns is minimal, and no sharp jumps in blood sugar are observed. Since there is a lot of fat and protein in the diet, the excess weight does not disappear quickly, but even after giving up the diet, the lost kilograms do not come back in a short time, since there is no sharp change in calorie intake.
Variations of the ketogenic diet
The keto diet offers several options that differ in the amount (percentage) of fats, proteins and carbohydrates:
- target 65–70/20/10–15;
- cyclical 75/15–20/5–10 weekdays; 25/25/50 on weekends);
- high protein 60-65/30/5-10.
Target is most often used by athletes because they need more carbohydrates (about 70-80 g). He eats them before and after training.
Cyclic involves a more balanced diet on the weekends, but strict restrictions on the remaining 5 days.
It is difficult to call a keto diet with a high protein content ketogenic, because it does not initiate the process of ketosis, but the appropriate effect can be observed in terms of weight loss. In this case, we consume almost 120 g of protein and 130 g of fat.
Diet benefits
Practice has proven that the ketogenic diet is really effective for weight loss. It allows you to lose weight without losing muscle tissue and having to starve. This is its main advantage. It allows you to snack and does not require a complete rejection of fried foods and salt. At the same time, meat can be eaten together with any other permitted product. However, it is not balanced, so it is not recommended for long-term use. Recommendations on the calorie content of the products are not given, but experts say that it is better not to exceed 5000 kcal per day, otherwise the effectiveness will be negligible.
In addition, the following positive developments were observed:
- improvement of the condition of the skin in those who previously suffered from acne;
- no jump in blood pressure, minimal risk of cardiovascular diseases;
- slowing the growth of various types of tumors, including cancer;
- a noticeable reduction in the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
Disadvantages of diet
With all the positive aspects of the keto diet, it has its disadvantages:
- the smell of acetone, and the more intense the weight loss, the stronger it is, but this cannot be considered a pathology;
- increased irritability, insomnia, headache and nausea when starting ketosis;
- constipation due to lack of fiber;
- the risk of developing 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 breastfeeding;
- high cholesterol;
- diabetes mellitus;
- gastrointestinal diseases, kidney problems;
- disorders of the thyroid gland;
- porphyria.
Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood without fat content restrictions.
- Mushroom.
- Unrefined vegetable oils, butter, animal fat, mayonnaise and other sauces, but without sugar or starch in the composition.
- Nuts, seeds.
- Green vegetables, herbs, unsweetened fruits, citrus fruits.
- High-fat dairy products.
- Cheeses.
- Egg.
- 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, cakes, flour products, cereals.
- They are legumes.
- Buy packaged juices.
- Caffeine, alcohol.
Example of a weekly keto diet menu for men
- Breakfast: scrambled eggs, beef steak.
- Second breakfast: protein shake.
- Lunch: fried fish with vegetables, brown rice or buckwheat.
- Snack: cottage cheese with nuts or seeds (pumpkin, sunflower).
- Dinner: chicken fillet (boiled), vegetable salad with olive oil.
- Breakfast: brown rice, whole grain bread, avocado.
- Second breakfast: soup, meatballs, vegetable salad.
- Lunch: fatty cottage cheese, an apple.
- Afternoon snack: seafood, cheese.
- Dinner: fermented baked milk, yogurt (without fillers) or high-fat kefir.
- Breakfast: scrambled eggs and ham, wholemeal bread, butter.
- Second breakfast: 2 eggs, cheese.
- Lunch: chicken soup, steak, vegetable salad.
- Snack: yogurt (without fillers).
- Dinner: baked mushrooms with cheese, vegetable salad with sour cream.
- Breakfast: fish slice, vegetable salad, yogurt (without fillers).
- Second breakfast: cottage cheese with walnuts.
- Lunch: borsch, salad with meat or eggs, mayonnaise, without sugar or starch.
- Afternoon snack: protein shake.
- Dinner: baked fish with asparagus, cheese.
- Breakfast: boiled egg (hard 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: apple or pear (unsweetened).
- Dinner: fried 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 walnuts.
- Lunch: chicken soup, beef steak, vegetable salad.
- Snack: fat yogurt without fillers.
- Dinner: boiled fish, grilled vegetables.
Sample weekly keto diet menu for women
- Breakfast: scrambled eggs, vegetable salad with meat or cooked sausage.
- Second breakfast: cheese, apple.
- Lunch: fatty broth, brown rice with vegetables.
- Snack: yogurt without fillers.
- Dinner: red fish baked with vegetables.
- Breakfast: fish zrazy, bread with ham.
- Second breakfast: avocado with sesame seeds or flax seeds.
- Lunch: borscht, fish fillet, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: entrecote, greens.
- Breakfast: omelette with ham, fresh vegetable salad.
- Second breakfast: cottage cheese with walnuts.
- Lunch: chicken soup, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, fried chicken fillet.
- Breakfast: meat salad (meat, boiled egg, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, meatloaf, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: liver pate, green vegetable salad with olive oil.
- Breakfast: turkey, bread with peanut butter.
- Second breakfast: walnuts.
- Lunch: cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: baked champignons with cheese, vegetables.
- Breakfast: cheesecake, apple.
- Second breakfast: avocado.
- Lunch: chicken soup, green vegetable salad with sour cream or fat yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausage, cucumber.
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: mushroom cream soup, 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, or 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, reduced attention, 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 not worth switching to the keto diet immediately, but gradually reducing the carbohydrate intake.
Can I Have Seizures on the Keto Diet?
This is possible because it changes the water and mineral balance. In order to prevent this unpleasant phenomenon, it is necessary to take mineral supplements: 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 the amount of ketones may decrease.
Shouldn't we 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 we can already afford some kind of dessert, and then we can return to the diet again.
The 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, but if the side effects persist for a long time, it is better to refuse and consult. doctor.