The ketogenic diet was developed for the treatment and prevention of certain diseases, but it has proved so effective in the fight against excess weight that it has quickly spread as one of the effective methods of losing weight. 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 minimum amount of saccharides, 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 the keto diet. Ketosis
The keto diet excludes fast, more 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 drastically reduced (less than 20g per day), the body begins the process of ketosis, that is, it begins to use the stored fat. This is a natural adaptation mechanism to the conditions of deficiency 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 how much the body needs to provide it with energy, that is, they are all used. Ketosis can also be induced by a complete fast for several days, but this approach is of little use. The ketogenic diet is less stressful in this respect because you don't have to starve.
The following signs indicate that the body is entering a state of ketosis:
- increased fatigue and weakness at the beginning of the dietary period (this is a reaction to a carbohydrate deficiency, 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, urine and sweat;
- a sharp decrease in body weight in the first week (at first water with glycogen leaves), then the weight will not decrease so intensely;
- decreased appetite.
Basic principles 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. On the other hand, the consumption of fats increases, including those of animal origin, and it is also assumed that a lot of natural water is 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 as fuel. But when saccharides aren't supplied, ketosis sets in. Since the calorie content of food on a keto diet is quite high, there is no feeling of hunger, the risk of breakdowns is minimal, and no sharp fluctuations in blood glucose levels are observed. Due to the fact that there are a lot of fat and protein in the diet, excess weight does not go away quickly, but even after abandoning the diet, the lost kilograms will not return in a short time, as there are no sharp changes in calorie intake .
Variety of the ketogenic diet
The keto diet has several options, which differ in the amount of fat, protein, and carbohydrate (in percent):
- target 65–70 / 20 / 10–15;
- cyclical 75 / 15-20 / 5-10 on weekdays; 25/25/50 weekends);
- high protein content 60–65 / 30 / 5-10.
Target is used more often by athletes, because they need more carbohydrates (around 70-80g). They eat them before and after training.
The cycle involves a more balanced diet on weekends, but strict restrictions on the remaining 5 days.
Calling ketogenic a high protein ketoprotein diet is difficult because it doesn't initiate the ketosis process, but in terms of weight loss, you notice the correct effect. In this case, almost 120 g of protein and 130 g of fat are consumed.
Benefits of the diet
Practice has shown that the ketogenic diet is really effective as a means of losing weight. It allows you to lose weight without losing muscle tissue and the need to starve. This is its main advantage. It allows you to make snacks and does not require a complete rejection of fried and salt. At the same time, the meat can be consumed with any other permitted product. However, it is not balanced, so it cannot be recommended for long-term use. No recommendations are given on the calorie content of products, 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 the skin condition in those who previously suffered from acne;
- no increase in blood pressure, minimal risk of cardiovascular disease;
- slow the growth of various types of tumors, including cancer;
- a notable decrease in the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
Disadvantages of the diet
With all the positives, 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 at the onset of ketosis;
- constipation due to lack of fiber;
- the risk of developing ketoacidosis (too many ketone bodies are formed, as a result of which the body's acid-base balance shifts towards oxidation).
Contraindications
The ketogenic diet is prohibited under the following conditions:
- pregnancy and breastfeeding;
- high cholesterol;
- diabetes mellitus;
- gastrointestinal diseases, kidney problems;
- malfunctions of the thyroid gland;
- porphyria.
Keto diet: allowed foods
- Meat, poultry, fish and seafood with no restrictions on fat content.
- Mushrooms.
- Unrefined vegetable oils, butter, animal fat, mayonnaise and other sauces, but without sugar and starch in the composition.
- Nuts, seeds.
- Green vegetables, herbs, unsweetened fruit, citrus fruits.
- High-fat dairy products.
- Cheeses.
- Egg.
- Mineral water, tea, decaffeinated coffee.
- Protein shakes for sports nutrition.
Prohibited products
- High starch vegetables (potatoes, carrots, or other root vegetables).
- Sweet fruit (bananas, figs, dates, persimmons, grapes, apricots).
- Sugar, sweets, pastries, flour products, cereals.
- Legumes.
- Buy packaged juices.
- Caffeine, alcohol.
Try the weekly menu of the ketogenic diet for men
1 day
- Breakfast: scrambled eggs, beef chop.
- 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.
2 days
- Breakfast: brown rice, wholemeal bread, avocado.
- Second breakfast: meat soup, meatballs, vegetable salad.
- Lunch: fat cottage cheese, an apple.
- Afternoon snack: seafood, cheese.
- Dinner: Fermented baked milk, yogurt (without fillers), or high-fat kefir.
Three days
- 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 topped with sour cream.
Day 4
- Breakfast: fish cutlets, vegetable salad, yogurt (without fillings).
- Second breakfast: ricotta with walnuts.
- Lunch: borsch, meat or egg salad, dressed with sugar-free and starch-free mayonnaise.
- Afternoon snack: protein shake.
- Dinner: baked fish with asparagus, cheese.
Day 5
- Breakfast: hard-boiled eggs (hard-boiled or soft-boiled), boiled chicken fillet, vegetable salad with butter.
- Second 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 cutlets.
- Afternoon snack: protein shake.
- Dinner: boiled chicken fillet, seafood (salad).
Day 7
- Breakfast: Peanut butter bread, herb scrambled eggs and cheese.
- Second breakfast: fat ricotta with walnuts.
- Lunch: chicken broth soup, beef cutlets, vegetable salad.
- Snack: Full-fat yogurt without fillers.
- Dinner: boiled fish, grilled vegetables.
Try the weekly menu of the ketogenic diet for women
1 day
- Breakfast: scrambled eggs, vegetable salad with boiled meat or sausage.
- Second breakfast: cheese, apple.
- Lunch: fatty meat broth, brown rice with vegetables.
- Snack: yogurt without fillers.
- Dinner: Baked 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: entrecote, vegetables.
Three days
- Breakfast: omelette with ham, fresh vegetable salad.
- Second breakfast: ricotta with walnuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini fritters, 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: liver pate, 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: baked champignons with cheese, vegetables.
Day 6
- Breakfast: cheesecake, apples.
- Second breakfast: avocado.
- Lunch: Chicken broth, vegetable salad topped with sour cream or whole yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausages, cucumbers.
Day 7
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: cream soup with mushrooms, chicken fillet, grilled vegetables.
- Afternoon snack: yogurt.
- Dinner: pigeons.
If the main meals aren't 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 attention, and intestinal discomfort. These symptoms are called ketoflu and are associated with the onset of ketosis. They usually disappear 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 seizures occur with the keto diet?
This is not excluded, because it alters the water and mineral balance. To prevent the occurrence of this unpleasant phenomenon, it is necessary to take mineral supplements: sodium, potassium and magnesium.
How Much Protein Should Be Consumed?
The proportion of protein in the diet should not exceed 35%, otherwise the insulin may increase and the ketones will decrease.
Shouldn't you be eating carbohydrates?
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 benefit, however, if the side effects persist for a long time, it is best to refuse it and consult a doctor.