The ketogenic diet was developed for the treatment and prevention of certain diseases, but it turned out to be so effective in the fight against excess weight that it quickly became widespread as one of the effective methods of weight loss. It is now used by athletes, businessmen 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 fat and protein. The daily intake 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 complex carbohydrates, but contains a significant amount of fat. It is known that carbohydrates 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, it begins to use stored fat. It is a natural adaptation mechanism to conditions of deficiency of carbohydrate-rich plant foods. As a result, ketone bodies are formed from fatty acids in the liver, which act as an alternative fuel. As a rule, they are synthesized exactly as much as the body needs to provide it with energy, that is, they are all used. Complete fasting for several days can also induce ketosis, but this approach is unlikely to be helpful. The ketogenic diet is less stressful in this regard because you don't have to starve yourself 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 the level of 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/l);
- acetone smell from the mouth, urine and sweat;
- in the first week, a rapid decrease in body weight (at first, water with glycogen leaves), 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 involves a complete rejection of sugar, sweets, pastries, desserts and sweet fruits. Carbohydrates in the daily diet are reduced to a minimum. On the other hand, the consumption of fat, also of animal origin, increases, and it is also necessary to drink a lot of clean water. Usually, about 150 g of fat, 90 g of protein and no more than 50 g of carbohydrates are consumed per day.
Effectiveness of the keto diet
With a normal diet, the body stores fat for a rainy day and uses carbohydrates for fuel. But if saccharides are not supplied, ketosis begins. Since the calorie content of food with a keto diet is quite high, there is no feeling of hunger, the risk of collapse is minimal, and there are no sharp jumps 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 kilograms will not return in a short time, because there are no drastic changes. in calories.
Varieties of the Ketogenic Diet
There are several options for the keto diet, which differ in the percentage of fat, protein and carbohydrates:
- target 65–70/20/10–15;
- cyclical 75/15–20/5–10 on working days; 25/25/50 on holidays);
- high protein content 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.
Cyclic includes a more balanced diet on the weekends, but strict restrictions on the remaining 5 days.
Calling the high-protein 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.
Diet benefits
Practice has proven that the ketogenic diet is indeed an effective means of weight loss. It allows you to lose weight without losing muscle tissue and without the need to starve. This is its main advantage. It allows snacks and does not require a complete rejection of fried foods 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 products 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 events were identified:
- improvement of skin condition for those who previously suffered from acne;
- no blood pressure jumps, minimal risk of cardiovascular diseases;
- slowing the growth of various types of tumors, including cancer;
- significant reduction in 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 it is not considered a pathology;
- increased irritability, insomnia, headache and nausea when starting ketosis;
- constipation due to lack of fiber;
- the risk of getting ketoacidosis (too many ketone bodies are formed, due to which the body's acid-base balance shifts to oxidation).
Contraindications
The ketogenic diet is prohibited in the following conditions:
- pregnancy and breastfeeding;
- high cholesterol;
- diabetes;
- diseases of the gastrointestinal tract, kidney disorders;
- thyroid gland disorders;
- porphyria.
Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood without fat content restrictions.
- Mushrooms.
- Unrefined 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.
- Dairy products with 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 chop.
- Second breakfast: protein shake.
- Lunch: fried fish with vegetables, brown rice or buckwheat.
- Snacks: cottage cheese with nuts or seeds (pumpkin, sunflower).
- Dinner: chicken fillet (boiled), vegetable salad prepared with olive oil.
- Breakfast: brown rice, whole grain bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: fat cottage cheese, apple.
- Afternoon snacks: 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.
- Snacks: yogurt (without fillers).
- Dinner: mushrooms fried with cheese, vegetable salad with cream.
- Breakfast: fish meatballs, vegetable salad, yogurt (without fillers).
- Second breakfast: cottage cheese with nuts.
- Lunch: borscht, salad with meat or eggs, prepared with mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: fish fried 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.
- Snacks: apples or pears (unsweetened).
- Dinner: fried fish, green vegetable salad.
- 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).
- Breakfast: bread with peanut butter, scrambled eggs with greens and cheese.
- Second breakfast: fat cottage cheese with nuts.
- Lunch: chicken broth soup, beef meatballs, vegetable salad.
- Snack: Full-fat yogurt with no 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 broth, brown rice with vegetables.
- Snacks: yogurt without fillers.
- Dinner: red fish fried 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 nuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snacks: yogurt or kefir.
- Dinner: zucchini pancakes, fried chicken fillet.
- Breakfast: meat salad (meat, boiled eggs, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: liver pate, salad of green vegetables prepared with olive oil.
- Breakfast: turkey, peanut butter bread.
- Second breakfast: nuts.
- Lunch: cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: champignons baked with cheese, vegetables.
- Breakfast: cheesecakes, apple.
- Second breakfast: avocado.
- Lunch: chicken broth, green vegetable salad, made 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, 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 focus, and intestinal discomfort. These symptoms are called ketoflu and are associated with the onset of ketosis. They usually disappear after a few days. To ease the condition, it is recommended to switch to a keto diet not immediately, but to gradually reduce the intake of carbohydrates.
Can you get cramps on the keto diet?
It is not excluded because it changes the balance of water and minerals. To prevent the occurrence of this unpleasant phenomenon, mineral supplements should be used: sodium, potassium and magnesium.
How much protein should you consume?
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?
At the beginning of the course, it is very important to significantly reduce the consumption of carbohydrates, but after 2-3 months you can afford a 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 be good, however, if the side effects persist for a long time, it is better to abandon it and consult a doctor.