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 is widely recognized as one of the most effective methods for rapid weight loss. Now it is used by athletes, businessmen and Hollywood stars. It belongs to the group of low-carbohydrate diets, that is, it contains a minimum amount of saccharides, but a lot of fats and proteins. The daily ration of proteins, fats and carbohydrates in percentages looks like this: 20/55/5, respectively.
The essence of the keto diet. Ketosis
The keto diet is fast and does not include the most complex carbohydrates, but contains a large amount of fat. As you know, saccharides are the main source of energy for the brain, but when their intake is sharply reduced (less than 20 g per day), the body begins the process of ketosis, that is, begins to use accumulated fat. This is a natural adaptation mechanism to conditions of lack of plant foods rich in carbohydrates. As a result, ketone bodies are formed from fatty acids in the liver, which act as an alternative fuel. Usually, they are synthesized in the necessary amount to supply the body with energy, that is, they are all used. Ketosis can also be induced by complete fasting for several days, but this method is not nearly as useful. A ketogenic diet is less stressful in this regard because you don't need to starve at all.
The following signs indicate that the body is entering a state of ketosis:
- fatigue and weakness increase 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; as a rule, the level of ketones in the blood should not exceed 0. 5-3 mmol/L). 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, glycogen leaves and water), then the weight does not decrease so intensively;
- decreased appetite.
Basic Principles of the Keto Diet
Like all low-carb diets, the keto diet involves a complete avoidance of sugar, sweets, pastries, desserts, and sweet fruits. Carbohydrates are reduced in the daily diet. In turn, the consumption of fats, including those derived from animals, increases, and it is necessary to drink plenty of clean water. As a rule of thumb, about 150 g of fat, 90 g of protein and no more than 50 g of carbohydrates should be consumed per day.
Effectiveness of the keto diet
With a normal diet, the body stores fat on a rainy day and uses carbohydrates as fuel. But if saccharides are not given, ketosis occurs. With a keto diet, since the calorie content of food is significantly higher, there is no feeling of hunger, the risk of breakdown is minimal, and there are no sharp jumps in blood glucose. Due to the high amount of fats and proteins in the diet, excess weight will not be lost quickly, but even after giving up the diet, the lost kilograms will not return in a short time, because there is no drastic change. calorie intake.
Types of Ketogenic Diets
The keto diet has several options that differ in the amount of fats, proteins and carbohydrates (in percentages):
- target 65–70/20/10–15;
- weekdays cyclically 75/15–20/5–10; 25/25/50 weekends);
- high protein 60-65/30/5-10.
Target is often used by athletes because they need more carbohydrates (about 70-80g). They are eaten before and after training.
Cycle weekends include a balanced diet, and the other 5 days have strict restrictions.
The keto-protein diet can hardly be called ketogenic, since it does not initiate the process of ketosis, but the correct effect in terms of weight loss is noted. In this case, almost 120 g of protein and 130 g of fat are needed.
Benefits of diet
Practice has proven that the ketogenic diet is really effective for weight loss. This allows you to lose weight without losing muscle tissue and without the need for starvation. This is its main advantage. It provides a snack and does not require a complete rejection of fried foods and salt. At the same time, meat can be eaten with other permitted foods. However, it is not balanced, so it cannot be recommended for long-term use. There are no recommendations on the calorie content of the products, but experts say that it is better not to exceed 5000 kcal per day, otherwise it will negate the effectiveness.
In addition, the following positive developments were noted:
- improvement of the condition of the skin previously suffering from acne;
- no jump in blood pressure, minimal risk of cardiovascular diseases;
- slowing down the growth of various types of tumors, including cancer;
- Noticeable decrease in the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
Disadvantages of diet
With all the positives, the keto diet has its drawbacks:
- the smell is acetone, and the more intensive weight loss, the stronger, but this is not considered a pathology;
- increased irritability, insomnia, headache and nausea when starting ketosis;
- Constipation due to lack of fiber;
- risk of 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 in the following conditions:
- pregnancy and breastfeeding;
- high cholesterol;
- Diabetes mellitus;
- gastrointestinal diseases, kidney problems;
- thyroid disorder;
- porphyria.
Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood, with no fat restriction.
- Mushrooms.
- Unrefined vegetable oils, butter, lard, mayonnaise and other sauces, but do not contain sugar and starch.
- Nuts, seeds.
- Green vegetables, herbs, sugar-free fruits, citrus fruits.
- High-fat dairy products.
- Secrets.
- An egg.
- Mineral 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, confectionery, flour products, cereals.
- legumes.
- Buy packaged juices.
- Caffeine, alcohol.
Sample weekly keto diet for men
- Breakfast: boiled eggs, beef.
- Second breakfast: protein shake.
- Lunch: fish cooked with vegetables, brown rice or buckwheat.
- Snack: cottage cheese with nuts or seeds (pumpkin, sunflower).
- Dinner: chicken fillet (boiled), vegetable salad with olive oil.
- Breakfast: brown rice, wholemeal bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: cottage cheese, apple.
- Lunch: seafood, cheese.
- Dinner: fermented baked milk, yogurt (without fillers) or low-fat kefir.
- Breakfast: 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 with sour cream.
- Breakfast: fish cutlets, vegetable salad, yogurt (without fillers).
- Second breakfast: nuts and cottage cheese.
- Lunch: borscht, salad with meat or eggs, sugar-free and starch-free mayonnaise.
- Lunch: protein shake.
- Dinner: fish baked with asparagus, cheese.
- Breakfast: boiled eggs (hard-boiled or soft-boiled), boiled chicken fillet, vegetable salad with oil.
- Second breakfast: whole bread, cheese.
- Lunch: boiled sausage and cream soup, meat salad.
- Snack: apple or pear (without sugar).
- Dinner: boiled fish, vegetable salad.
- Breakfast: eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, chicken cutlets.
- Lunch: protein shake.
- Dinner: boiled chicken, seafood (salad).
- Breakfast: Toast with peanut butter, eggs with herbs and cheese.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken soup, beef cutlets, vegetable salad.
- Perekus: full-fat yogurt without fillers.
- Dinner: boiled fish, boiled vegetables.
Sample weekly keto diet for women
- Breakfast: egg, meat or boiled sausage and vegetable salad.
- Second breakfast: cheese, apple.
- Lunch: fatty meat broth, brown rice with vegetables.
- Perekus: fillings without yogurt.
- Dinner: red fish cooked with vegetables.
- Breakfast: fish soup, ham and bread.
- Second breakfast: avocado with sesame or flax seeds.
- Lunch: borscht, fish cutlet, vegetables.
- Lunch: ryazhenka.
- Dinner: entrecote, vegetables.
- Breakfast: omelette with ham, fresh vegetable salad.
- Second breakfast: nuts and cottage cheese.
- Lunch: chicken soup, rabbit meat, salad.
- Perekus: 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.
- Lunch: ryazhenka.
- Dinner: liver paste, vegetable salad with olive oil.
- Breakfast: Turkey, peanut butter bread.
- Second breakfast: nuts.
- Lunch: cream soup, fish cakes.
- Lunch: ryazhenka.
- Dinner: mushrooms cooked with cheese, vegetables.
- Breakfast: cottage cheese, apple.
- Second breakfast: avocado.
- Lunch: Green vegetable salad with chicken broth, sour cream or full-fat yogurt.
- Lunch: ryazhenka.
- Dinner: chicken sausage, cucumber.
- Breakfast: eggs, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: cream soup with mushrooms, chicken fillet, grilled vegetables.
- Lunch: 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, lack of concentration, and intestinal discomfort. These symptoms are called ketoflu and are associated with the onset of ketosis. They usually go away after a few days. To ease the situation, the keto diet is recommended to reduce the level of carbohydrate intake gradually, not immediately.
Can Keto Diet Cause Seizures?
It is not ruled out, because it changes the water and mineral balance. In order to avoid 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 will increase and ketones will decrease.
Shouldn't we 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 pay for some kind of dessert, and then return to the diet.
A ketogenic diet can be followed for a long time, with the right attitude and if there are no chronic diseases of the digestive system, it will only benefit, but if the side effects last for a long time, it is better to give up and consult. doctor.