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 widespread as one of the effective methods of losing weight. Now it is used by athletes, entrepreneurs and Hollywood stars. It is included in the group low carb diet, that is, it contains a minimum amount of sugars, but a lot of fat and protein. Daily diet of proteins, fats and carbohydrates as a percentage looks like this: 20/55/5, respectively.
The essence of the keto diet. Ketosis
The keto diet eliminates fast and complex carbohydrates but contains a considerable amount of fat. Sugars are known to be the main source of energy for the brain, but when their consumption decreases significantly (less than 20 g per day), the body begins the ketosis process, that is, it begins to use stored fat. This is a natural adaptation system to the lack of a plant-rich diet rich in carbohydrates. As a result, ketone bodies are formed in the liver from fatty acids, which act as a second fuel. They are usually formed exactly as much as the body needs to supply it with energy, that is, they are all new. Ketosis can also be developed with full fasting for several days, but this method is hardly useful. Ketogenic diet is less stressful in this regard, because you do not have to starve at all.
The following signs indicate that the body is going into a ketotic state:
- increased fatigue and weakness at the beginning of the diet (this is a reaction to carbohydrate deficiency, after a few days the condition returns to normal);
- increase in β-hydroxybutyrate in the blood (beta-hydroxybutyric acid refers to ketone bodies) and decrease in glucose (these indicators are determined by laboratory tests; normally the blood ketone levels should not exceed 0, 5-3 mmol / l, glucose5- 5 mmol / l);
- odor of acetone from mouth, from urine and sweat;
- a sharp decrease in body weight in the first week (in the first water with glycogen leaves), then the weight will not decrease so much;
- reduction in appetite.
The principles of the keto diet
Like all low-carb diets, the keto diet includes a total rejection of sugars, sweets, cakes, desserts, and sweet fruits. Carbohydrates in the daily diet are minimal. On the other hand, fat consumption, including from the animal kingdom, is increasing, and it should also drink plenty of plain water. On average, about 150 g of fat, 90 g of protein and no more than 50 g of carbohydrates per day are consumed.
The activity of the keto diet
With a normal diet, the body stores fat before a rainy day and uses carbohydrates as fuel. But when sugars are not present, ketosis begins. As the caloric content of a keto diet is quite high, there is no feeling of hunger, the risk of breakdown is minimal and high blood sugar levels are not seen. Because there is a lot of fat and protein in the diet, the excess weight does not disappear quickly, but even after stopping the diet, the lost pounds will not recover in a short time, as there is no major change in calorie intake.
Varieties of ketogenic diet
The keto diet has several options, varying in the amount of fat, protein and carbohydrates (as a percentage):
- goals 65–70 / 20 / 10–15;
- circular 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). They eat them before and after exercise.
Cyclical includes a more balanced diet on weekends, but strict restrictions on the remaining 5 days.
Calling a protein-rich keto diet ketogenic is difficult because it does not initiate the ketosis process, but in terms of weight loss, the right effect is noted. In this case, almost 120 g of protein and 130 g of fat are consumed.
Benefits of diet
Exercise has proven that a ketogenic diet is really effective as a way to lose weight. It allows you to lose weight without losing muscle tissue and having to starve. This is its main advantage. It allows snacks and does not require complete rejection of fried foods and salt. At the same time, meat can be eaten with all other permitted products. However, it is not balanced, so it can not be recommended for long-term use. Recommendations on calorie content of products are not given, but experts say that it is better not to exceed 5000 kcal per day, otherwise the activity will be negligible.
The following positive development was also pointed out:
- improved skin condition in those who previously suffered from acne;
- no jump in blood pressure, minimal risk of cardiovascular disease;
- slowing the growth of various types of tumors, including cancer;
- marked reduction in symptoms of Alzheimer's disease, Parkinson's disease, epilepsy.
Disadvantages 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 it is, but this is not considered a pathology;
- increased irritability, insomnia, headache and nausea when starting ketosis;
- constipation due to fiber deficiency;
- the risk of getting ketoacidosis (too many ketone bodies are formed, because the body's acid-base balance shifts towards oxidation).
Contraindications
Ketogenic diet is prohibited under the following conditions:
- pregnancy and lactation;
- high cholesterol;
- diabetes;
- gastrointestinal disorders, kidney problems;
- thyroid failure;
- porphyria.
Keto diet: Allowed food
- Meat, poultry, fish and seafood without fat restriction.
- Mushrooms.
- Crude 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.
- High-fat dairy products.
- Cheese.
- Eggs.
- Soda water, tea, decaffeinated 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, cakes, flour, cereals.
- Legumes.
- Shop for packaged juices.
- Caffeine, alcohol.
Sample of weekly keto diet for men
1 day
- Breakfast: scrambled eggs, beef.
- Another breakfast: protein shakes.
- Lunch: fish baked with vegetables, brown rice or buckwheat.
- Snack: cottage cheese with nuts or seeds (pumpkin, sunflower oil).
- Dinner: chicken fillets (boiled), vegetable salad topped with olive oil.
2 days
- Breakfast: brown rice, wholemeal bread, avocado.
- Other breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: fat cottage cheese, apples.
- Afternoon snack: seafood, cheese.
- Dinner: fermented baked milk, yoghurt (without 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 topped with sour cream.
Day 4
- Breakfast: fish chops, vegetable salad, yoghurt (without fillers).
- Another breakfast: cottage cheese with nuts.
- Lunch: Borsch, salad with meat or eggs, dressed with mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: fish baked with asparagus, cheese.
Day 5
- Breakfast: boiled eggs (hard boiled or soft), boiled chicken fillets, vegetable salad with butter.
- Other breakfast: wholemeal bread, cheese.
- Lunch: Cream 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 fillets, seafood (salad).
Day 7
- Breakfast: bread with peanut butter, scrambled eggs with herbs and cheese.
- Another breakfast: fatty cottage cheese with nuts.
- Lunch: Chicken soup, beef chops, vegetable salad.
- Snack: fat yogurt without fillers.
- Dinner: boiled fish, grilled vegetables.
Sample of weekly keto diet for women
1 day
- Breakfast: scrambled eggs, vegetable salad with meat or boiled sausage.
- Other breakfast: cheese, apples.
- Lunch: fatty meat broth, brown rice with vegetables.
- Snack: yogurt without fillers.
- Dinner: red fish baked with vegetables.
2 days
- Breakfast: fish zrazy, bread with ham.
- Another breakfast: avocado with sesame seeds or flax seeds.
- Lunch: Borscht, fish chops, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: entrecote, vegetables.
3 days
- Breakfast: omelette with ham, fresh vegetable salad.
- Another breakfast: cottage cheese with nuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, baked chicken fillets.
Day 4
- Breakfast: meat salad (meat, boiled eggs, vegetables).
- Another breakfast: cheese.
- Lunch: Fish soup, meatballs, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: liver pate, green vegetable salad topped with olive oil.
Day 5
- Breakfast: turkey, peanut butter.
- Another breakfast: nuts.
- Lunch: Cream soup, fish balls.
- Afternoon snack: ryazhenka.
- Dinner: Mushrooms baked with cheese, vegetables.
Day 6
- Breakfast: cheesecakes, apples.
- Another breakfast: avocado.
- Lunch: chicken broth, green vegetable salad topped with sour cream or wholemeal yoghurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausages, cucumbers.
Day 7
- Breakfast: scrambled eggs, bread, avocado and ham.
- Another breakfast: cheese.
- Lunch: Cream soup with mushrooms, chicken fillets, grilled vegetables.
- Afternoon snack: yogurt.
- Dinner: pigeons.
If the main meals are not enough, you can use a handful of nuts or pumpkin seeds, sunflower seeds, 90% dark chocolate, sugar-free milk shake as a snack.
Frequently asked questions about ketogenic diet
What is ketoflu?
Some people may initially experience fatigue, insomnia, irritability, decreased attention and intestinal discomfort. These symptoms are called ketosis and are related to the onset of ketosis. They usually disappear after a few days. To alleviate the condition, it is recommended not to switch to a keto diet immediately, but to reduce the amount of carbohydrate intake gradually.
Can seizures occur on a keto diet?
This is not out of the question, as it changes the water and mineral balance. To prevent 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 ketone may decrease.
Shouldn't you eat carbs at all?
It is very important to significantly reduce your carbohydrate intake at the beginning of the course, but after 2-3 months you can afford some kind of dessert, and then return to your diet.
Ketogenic diets can be followed for a long time, with the right approach and the absence of chronic diseases of the gastrointestinal tract, it will only benefit, but if the side effects persist for a long time it is better to reject it and consult a doctor.