The ketogenic diet was developed for the treatment and prevention of certain diseases, but it was found to be so effective in the fight against excess weight that it quickly became widespread as an effective method for weight loss. It is now used by athletes, businessmen and Hollywood stars. It belongs to the group of low-carbohydrate diets, that is, it contains a minimum amount of saccharides, but a lot of fat and protein. The daily diet of protein, fat and carbohydrates as a percentage 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 lot 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 conditions of deficiency 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 up. Ketosis can also be induced by complete fasting for several days, but this approach is almost useless. The ketogenic diet is less stressful in this regard, as 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 -hydroxybutyrate in the blood (beta-hydroxybutyric acid refers to ketone bodies) and a decrease in glucose (this indicator is determined by laboratory tests; usually, 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;
- sharp weight loss in the first week (at first, water with glycogen leaves), then the weight will not be reduced intensively;
- decreased appetite.
The basics of the keto diet
Like all low-carb diets, the keto diet involves a complete rejection of sugar, sweets, pastries, desserts, sweet fruits. Carbohydrates in the daily diet are minimized. Instead, the consumption of fats, including those of animal origin, increases, and you should also drink lots of 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 keto diet
With a normal diet, the body stores fat for rainy days, and uses carbohydrates as fuel. But when saccharides are not supplied, ketosis occurs. Since the calorie content of foods on the keto diet is quite high, there is no feeling of hunger, the risk of damage is minimal, and sharp spikes in blood glucose levels are also not observed. Due to the fact that there is a lot of fat and protein in the diet, excess weight does not go away quickly, but even after stopping the diet, the lost kilograms will not return in a short time, because there are no sharp changes. in calorie intake.
Ketogenic diet varieties
The keto diet has several options, differing in the amount of fat, protein, and carbohydrates (in percentage):
- targets 65–70/20/10–15;
- cycle 75/15–20/5–10 on weekdays; 25/25/50 weekend);
- high protein 60–65/30/5–10.
Targets are most often used by athletes, as they require more carbohydrates (about 70-80 g). They eat it before and after training.
The cycle involves a more balanced diet on the weekends, but strict restrictions on the remaining 5 days.
Calling a keto diet high-protein ketogenic is difficult because it doesn't initiate the process of ketosis, but when it comes to weight loss, the exact effect is noted. In this case, almost 120 g of protein and 130 g of fat are consumed.
Benefits of Diet
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 the main advantage. This allows snacking and does not require a complete rejection of fried foods and salt. At the same time, meat can be eaten with other permitted products. However, it is not balanced, so it cannot be recommended for long-term use. Recommendations on the calorie content of the product 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 noted:
- improvement of skin condition in those who previously suffered from acne;
- no spikes in blood pressure, minimal risk of cardiovascular disease;
- slow the growth of many types of tumors, including cancer;
- a marked decrease in the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
Lack of 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, but this is not considered a pathology;
- increased irritability, insomnia, headache and nausea when initiating ketosis;
- constipation due to lack of fiber;
- risk of developing ketoacidosis (too many ketone bodies are formed, which causes the body's acid-base balance to shift towards oxidation).
Contraindications
The ketogenic diet is prohibited under the following conditions:
- pregnancy and lactation;
- High cholesterol;
- diabetes mellitus;
- gastrointestinal diseases, kidney problems;
- thyroid gland malfunctions;
- porphyria.
Keto Diet: Foods Allowed
- Meat, poultry, fish and seafood with no fat content restrictions.
- Mold.
- Unrefined vegetable oil, butter, animal fat, mayonnaise and other sauces, but without sugar and starch in the composition.
- Nuts, seeds.
- Green vegetables, spices, unsweetened fruits, citrus fruits.
- High-fat dairy products.
- cheese.
- Egg.
- Mineral water, tea, decaf 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 products, cereals.
- Nuts.
- Buy bottled juice.
- Caffeine, alcohol.
Taste the weekly keto diet menu for men
1 day
- Breakfast: scrambled eggs, beef cutlet.
- Second breakfast: protein shake.
- Lunch: grilled 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.
2 days
- 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 (without fillers) or high-fat kefir.
3 days
- Breakfast: scrambled eggs and ham, whole wheat toast, butter.
- Second breakfast: 2 eggs, cheese.
- Lunch: chicken soup, steak, vegetable salad.
- Snack: yogurt (without filler).
- Dinner: baked mushrooms with cheese, vegetable salad with sour cream.
Day 4
- Breakfast: fish cutlets, vegetable salad, yogurt (without fillers).
- Second breakfast: cottage cheese with nuts.
- Lunch: borsch, salad with bacon or eggs, topped with mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: grilled fish with asparagus, cheese.
Day 5
- Breakfast: hard-boiled eggs (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: apple or pear (unsweetened).
- Dinner: grilled fish, green salad.
Day 6
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, sliced chicken.
- Afternoon snack: protein shake.
- Dinner: boiled chicken fillet, seafood (salad).
Day 7
- Breakfast: toast with peanut butter, scrambled eggs with herbs and cheese.
- Second breakfast: fatty cottage cheese with nuts.
- Lunch: chicken stock soup, sliced beef, vegetable salad.
- Snack: full-fat yogurt without fillers.
- Dinner: boiled fish, grilled vegetables.
Sample weekly keto diet menu for women
1 day
- Breakfast: scrambled eggs, vegetable salad with boiled bacon or sausage.
- Second breakfast: cheese, apples.
- Lunch: fatty meat broth, brown rice with vegetables.
- Snack: yogurt without fillers.
- Dinner: grilled 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: appetizer, vegetables.
3 days
- Breakfast: omelet with ham, fresh vegetable salad.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken stock, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, grilled 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 pate, green salad with olive oil.
Day 5
- Breakfast: turkey, peanut butter bun.
- Second breakfast: beans.
- Lunch: cream soup, fish cake.
- Afternoon snack: ryazhenka.
- Dinner: baked champignons with cheese, vegetables.
Day 6
- Breakfast: cheesecake, apples.
- Second breakfast: avocado.
- Lunch: chicken stock, salad greens with sour cream or full-fat yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausage, cucumber.
Day 7
- Breakfast: scrambled eggs, toast, avocado and ham.
- Second breakfast: cheese.
- Lunch: cream soup with mushrooms, chicken fillet, grilled vegetables.
- Afternoon snack: yogurt.
- Dinner: pigeon.
If the main meal is not enough, a handful of nuts or pumpkin seeds, sunflower seeds, 90% dark chocolate, 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 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 the keto diet not immediately, but to reduce the level of carbohydrate intake gradually.
Can seizures occur on the keto diet?
This is not excluded, as 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 proportion 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 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.
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 benefit, but if the side effects persist for a long time, it is better to refuse it and consult. doctor.