The ketogenic diet was developed for the treatment and prevention of certain diseases, but it proved to be so effective in the fight against excess weight that it quickly became widespread 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 minimal amount of saccharides, but a lot of fat and protein. The daily diet of proteins, fats and carbohydrates in percentages 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 when their intake suddenly decreases (less than 20 g per day), the body starts the process of ketosis, that is, it starts using stored fats. This is a natural mechanism of adaptation to conditions of lack of plant foods rich in carbohydrates. As a result, ketone bodies are formed in the liver from fatty acids, which act as an alternative fuel. Normally, they are synthesized exactly as much as the body needs to provide it with energy, that is, they are all used. Ketosis can also be induced by complete fasting for several days, but this approach is hardly useful. The ketogenic diet is less stressful in this regard, 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 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 (initially water with glycogen sheets), then the weight will not decrease so intensively;
- decrease in appetite.
Basic principles of the keto diet
Like all low-carb diets, the keto diet implies a complete rejection of sugar, sweets, pastries, desserts, and sweet fruits. Carbohydrates in the daily diet are minimized. In return, the consumption of fats, including those of animal origin, increases, and you should also drink plenty of plain water. As a rule, about 150 g of fat, 90 g of protein and no more than 50 g of carbohydrates are consumed daily.
Effectiveness of the keto diet
With a normal diet, the body stores fat for a rainy day and uses carbohydrates for fuel. But when saccharides are not supplied, ketosis begins. Since the calorie content of keto diet food is quite high, there is no feeling of hunger, the risk of breakdowns is minimal, and there are also no sudden spikes in blood glucose levels. Due to the fact that there is a lot of fat and protein in the diet, excess weight does not disappear quickly, but even after giving up the diet, the lost weight will not return in a short time, because there are no sudden changes in caloric intake.
Types of ketogenic diets
The keto diet has several options, which differ in the amount of fat, protein and carbohydrates (in percentages):
- target 65–70/20/10–15;
- cyclical 75/15–20/5–10 on 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). They eat them before and after training.
Cyclical includes a more balanced diet on weekends, but strict restrictions on the remaining 5 days.
It is difficult to call a high-protein keto diet ketogenic because it does not initiate the process of ketosis, but in terms of weight loss, a proper effect is noticed. In this case, almost 120 g of protein and 130 g of fat are consumed.
Benefits of 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 needing to starve. That is its main advantage. It allows snacking and does not require a complete rejection of fried food and salt. At the same time, meat can be eaten with any 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 recorded:
- improvement of skin condition in those who previously suffered from acne;
- no spikes in blood pressure, minimal risk of cardiovascular diseases;
- slowing down the growth of various types of tumors, including cancer;
- noticeable reduction in the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
Diet Deficiencies
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 at the beginning of ketosis;
- constipation due to lack of fiber;
- the risk of developing ketoacidosis (too many ketone bodies are formed, due to 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;
- thyroid gland disorders;
- porphyria.
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, unsweetened fruits, citrus fruits.
- Dairy products with a high fat content.
- Cheeses.
- Eggs.
- Mineral water, tea, coffee without caffeine.
- 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.
- Legumes.
- Buy packaged juices.
- Caffeine, alcohol.
Sample weekly keto diet menu for men
- Breakfast: scrambled eggs, beef cutlet.
- 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 topped with olive oil.
- Breakfast: brown rice, whole grain bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: fatty cottage cheese, apple.
- Afternoon snack: seafood, cheese.
- Dinner: fermented baked milk, yogurt (no fillers) or high-fat kefir.
- Breakfast: scrambled eggs and ham, whole grain 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.
- Breakfast: fish cutlets, vegetable salad, yogurt (no fillers).
- Second breakfast: cottage cheese with walnuts.
- Lunch: borscht, salad with meat or eggs, dressed with mayonnaise without sugar or starch.
- Afternoon snack: protein shake.
- Dinner: baked fish with asparagus, cheese.
- Breakfast: boiled eggs (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: apples or pears (unsweetened).
- Dinner: baked fish, green vegetable salad.
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish stew, 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 broth soup, 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: fatty meat stew, 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 cutlet, 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, baked chicken fillet.
- Breakfast: meat salad (meat, boiled eggs, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: liver pate, green vegetable salad seasoned with olive oil.
- Breakfast: turkey, peanut bread.
- Second breakfast: nuts.
- Lunch: cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: mushrooms baked with cheese, vegetables.
- Breakfast: cheesecakes, apple.
- Second breakfast: avocado.
- Lunch: chicken soup, green vegetable salad seasoned with sour cream or full-fat yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausages, cucumbers.
- 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 are not enough, a handful of nuts or pumpkin seeds, sunflower seeds, 90% dark chocolate, 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, reduced attention and bowel 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 gradually reduce the level of carbohydrate intake.
Can seizures occur on a keto diet?
It is not excluded, because it changes the balance of water and minerals. 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 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 afford some kind of dessert, and then return to the diet again.
The ketogenic diet can be followed for a long time, with a proper approach and the absence of chronic diseases of the digestive system, it will only benefit, however, if the side effects last for a long time, it is better to refuse it and consult a doctor.