The ketogenic diet was developed for the treatment and prevention of certain diseases, but it was so effective in the fight against excess weight that it quickly became popular as one of the most effective methods of weight loss. Now it is 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 carbohydrates, 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 and 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 20 g per day), the body begins the process of ketosis, that is, begins to use stored fat. This is a natural adaptation mechanism in 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. Usually, they are synthesized exactly as much as the body needs to provide energy, that is, they are all utilized. Ketosis can also be induced by complete fasting for several days, but this approach is hardly helpful. The ketogenic diet is less stressful in this regard, as there is no need 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 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; usually, the level of ketones in the blood should not exceed 0. 5-3 mmol/l, glucose - 4. 5-5 mmol/ll);
- the smell of acetone from the mouth, urine and sweat;
- A sharp decrease in body weight in the first week (initially water with glycogen leaves), then the weight will 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 in the daily diet are kept to a minimum. Instead, the consumption of fats, including those of animal origin, is increased, and plenty of plain water should also be 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
During 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 food during the keto diet is quite high, there is no feeling of hunger, the risk of a crash is minimal, and there is also no sharp jump in blood glucose levels. Because there are many fats and proteins in the diet, excess weight does not disappear quickly, but even after giving up the diet, the lost kilograms will not return in a short time, because there is no drastic change. in the intake of calories.
Types of ketogenic diets
The keto diet has several options that differ in the amount of fat, protein and carbohydrates (in percentage):
- target 65–70/20/10–15;
- cyclical 75/15–20/5–10 on working days; 25/25/50 weekend);
- High protein 60-65/30/5-10.
The target is most often used by athletes, because they need more carbohydrates (about 70-80 g). They eat them before and after training.
Cyclic includes a more balanced diet on the weekend, 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, the proper effect is noted. In this case, almost 120 g of protein and 130 g of fat are consumed.
Diet benefits
Practice has proven that the ketogenic diet is really effective as a way to lose weight. This allows you to lose weight without losing muscle tissue and without starvation. This is its main advantage. It allows food intake and does not require a complete rejection of fried foods and salt. At the same time, meat can be eaten with any other allowed product. However, it is not balanced, so it is not recommended for long-term use. There are no recommendations 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 insignificant.
In addition, the following positive events were observed:
- Improvement of skin condition in those who previously suffered from acne;
- Without a jump in blood pressure, minimal risk of cardiovascular diseases;
- slowing down the development of various types of tumors, including cancer;
- Significant reduction of 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 at the onset of ketosis;
- Constipation due to fiber deficiency;
- The risk of developing ketoacidosis (too many ketone bodies are produced, due to which the body's acid-base balance shifts towards oxidation).
Contraindications
The ketogenic diet is prohibited in the following conditions:
- pregnancy and lactation;
- high cholesterol;
- Diabetes mellitus;
- Gastrointestinal diseases, kidney problems;
- Disturbance of thyroid gland function;
- Porphyria.
Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood without limiting the fat content.
- mushroom.
- Unrefined vegetable oils, butter, animal fat, mayonnaise and other sauces, but without sugar or starch.
- Nuts, seeds.
- Green vegetables, herbs, sugar-free fruits, citrus fruits.
- High-fat dairy products.
- cheese.
- eggs.
- Mineral water, tea, decaffeinated coffee.
- Protein cocktail 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.
- legumes.
- Buy packaged juices.
- Caffeine, alcohol.
Sample Keto Diet Weekly Menu for Men
- Breakfast: scrambled eggs, beef.
- Second breakfast: protein shake.
- Lunch: fish baked with vegetables, brown rice or buckwheat.
- Breakfast: 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 with meat, meatballs, vegetable salad.
- Lunch: fat cottage cheese, apple.
- Afternoon breakfast: seafood, cheese.
- Dinner: fermented baked milk, yogurt (without 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.
- Breakfast: yogurt (without fillers).
- Dinner: mushrooms baked with cheese, vegetable salad baked with sour cream.
- Breakfast: fish cutlet, vegetable salad, yogurt (without filler).
- Second breakfast: cottage cheese with nuts.
- Lunch: borscht, salad with meat or eggs, dressed with mayonnaise without sugar or starch.
- Afternoon breakfast: protein shake.
- Dinner: baked fish, cheese.
- Breakfast: boiled egg (boiled or soft-boiled), boiled chicken fillet, vegetable salad with butter.
- Second breakfast: whole grain bread, cheese.
- Dinner: cream soup with boiled sausage, meat salad.
- Snack: apple or pear (without sugar).
- Dinner: baked fish, green vegetable salad.
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, fried vegetables, chicken cutlet.
- Afternoon breakfast: protein shake.
- Dinner: boiled chicken fillet, seafood (salad).
- Breakfast: bread with peanut butter, scrambled eggs with greens and cheese.
- Second breakfast: fatty cottage cheese with nuts.
- Lunch: chicken broth soup, beef cutlet, vegetable salad.
- Breakfast: low-fat yogurt without fillers.
- Dinner: boiled fish, fried vegetables.
Sample Keto Diet Weekly Menu for Women
- Breakfast: scrambled eggs, vegetable salad with meat or boiled sausage.
- Second breakfast: cheese, apple.
- Lunch: fatty meat broth, brown rice with vegetables.
- Breakfast: yogurt without fillers.
- Dinner: red fish baked with vegetables.
- Breakfast: fish sauce, bread with ham.
- Second breakfast: avocado with sesame or flax seeds.
- Lunch: borscht, fish cutlet, vegetables.
- Afternoon breakfast: Ryazhenka.
- Dinner: entrecote, greens.
- Breakfast: omelette with ham, fresh vegetable salad.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken broth, rabbit meat, salad.
- Breakfast: yogurt or kefir.
- Dinner: zucchini pancakes, baked chicken fillet.
- Breakfast: meat salad (meat, boiled egg, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon breakfast: Ryazhenka.
- Dinner: liver pate, green vegetable salad with olive oil.
- Breakfast: Turkey, peanut butter bread.
- Second breakfast: nuts.
- Lunch: cream soup, fish cakes.
- Afternoon breakfast: Ryazhenka.
- Dinner: champignons baked with cheese, vegetables.
- Breakfast: cheesecakes, apples.
- Second breakfast: avocado.
- Lunch: chicken broth, green vegetable salad with sour cream or low-fat yogurt.
- Afternoon breakfast: Ryazhenka.
- Dinner: chicken sausage, cucumber.
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: cream soup with mushrooms, chicken fillet, fried vegetables.
- Afternoon breakfast: yogurt.
- Dinner: pigeons.
If the main dishes are 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, impaired concentration, 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.
Are seizures possible on the keto diet?
It is possible because it changes the balance of water and minerals. To prevent this unpleasant phenomenon, mineral supplements should be taken: sodium, potassium and magnesium.
How much protein should be consumed?
The share of proteins in the diet should not exceed 35%, otherwise insulin may increase and ketones may 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 have 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 in the absence of chronic diseases of the digestive system, it will only bring benefits, however, if the side effects persist for a long time, it is better to refuse it and consult a doctor. Doctor.