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 established itself 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 sugars, but a lot of fat and protein. The daily diet of proteins, fats and carbohydrates as a percentage 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 is sharply reduced (below 20 g per day), the body begins the process of ketosis, that is, begins to use accumulated fat. This is a natural mechanism of adaptation to conditions of deficiency 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. Usually, they are synthesized just as much as the body needs to provide it with energy, that is, they are all utilized. Ketosis can also be induced by complete fasting for several days, but this approach is unlikely to be helpful. 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 a lack of carbohydrates, after a few days the condition normalizes);
- 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 (water is initially released with glycogen), after which the weight will not decrease so intensively;
- decrease in appetite.
Basic principles of the keto diet
Like all low-carb diets, the keto diet includes a complete rejection of sugar, sweets, pastries, desserts, sweet fruits. Carbohydrates in the daily diet are kept to a minimum. In return, the consumption of fats, including those of animal origin, is increased, and a lot of clean 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
On a normal diet, the body stores fat for rainy days and uses carbohydrates as fuel. But when no saccharides are supplied, ketosis begins. Since the calorie content of keto diet food is quite high, there is no feeling of hunger, the risk of crashes is minimal and there are no sharp spikes in blood sugar 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 pounds will not return in a short time, since there is no sharp change in caloric intake.
Varieties of the ketogenic diet
The keto diet has several variants that differ in the amount of fat, protein and carbohydrates (as a percentage):
- target 65–70/20/10–15;
- cyclical 75/15–20/5–10 on weekdays; 25/25/50 days off);
- high protein 60–65/30/5–10.
Target is most often used by athletes, as they need more carbohydrates (about 70-80 g). They eat them before and after training.
Cyclic involves a more balanced diet on the weekends, but strict restrictions on the other 5 days.
Calling a high-protein keto diet ketogenic is difficult because it does not initiate the process of ketosis, 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 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 a light breakfast 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 regarding the calorie content of the products are not given, 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 developments were noted:
- improving the condition of the skin in those who previously suffered from acne;
- no spikes in blood pressure, minimal risk of cardiovascular disease;
- slowing the growth of various types of tumors, including cancer;
- noticeable reduction in the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
Disadvantages of the 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 when starting ketosis;
- constipation due to lack of fiber;
- the risk of developing ketoacidosis (too many ketone bodies are formed, due to which the acid-base balance of the body shifts to oxidation).
Contraindications
The ketogenic diet is prohibited under the following conditions:
- pregnancy and breastfeeding;
- high cholesterol;
- diabetes;
- gastrointestinal diseases, kidney problems;
- malfunctions of the thyroid gland;
- 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 a high fat content.
- A siren.
- eggs.
- 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, sweets, flour products, cereals.
- Legumes.
- Shop for packaged juices.
- Caffeine, alcohol.
A sample menu for a weekly keto diet for men
- Breakfast: scrambled eggs, beef cutlet.
- Second snack: 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 with olive oil.
- Breakfast: brown rice, whole grain bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: fat cottage cheese, apple.
- Afternoon snack: 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.
- Snack: yogurt (without fillers).
- Dinner: mushrooms baked with cheese, vegetable salad with sour cream.
- Breakfast: fish cutlets, vegetable salad, yogurt (without fillers).
- Second breakfast: cottage cheese with nuts.
- Lunch: borscht, salad with meat or eggs, dressed with mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: fish baked 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, salad of green vegetables.
- 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 herbs and cheese.
- Second breakfast: fatty cottage cheese with nuts.
- Lunch: chicken broth soup, beef cutlets, vegetable salad.
- Snack: full-fat yogurt without fillers.
- Dinner: boiled fish, grilled vegetables.
A sample weekly keto diet menu for women
- Breakfast: scrambled eggs, vegetable salad with meat or boiled sausage.
- Second breakfast: cheese, apple.
- Lunch: broth from fatty meat, 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 or flax seeds.
- Lunch: borscht, fish cutlet, vegetables.
- Afternoon breakfast: ryazhenka.
- Dinner: entrecote, vegetables.
- Breakfast: omelette with ham, salad of fresh vegetables.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, baked chicken fillet.
- Breakfast: meat salad (meat, boiled eggs, vegetables).
- Second snack: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon breakfast: ryazhenka.
- Dinner: liver pate, green salad with olive oil.
- Breakfast: turkey, bread with peanut butter.
- Second snack: nuts.
- Lunch: cream soup, fish cakes.
- Afternoon breakfast: ryazhenka.
- Dinner: mushrooms baked with cheese, vegetables.
- Breakfast: cheesecake, apple.
- Second breakfast: avocado.
- Lunch: chicken broth, salad of green vegetables with sour cream or full-fat yogurt.
- Afternoon breakfast: ryazhenka.
- Dinner: chicken sausages, cucumbers.
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second snack: 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, milk shake 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, 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 not to immediately switch to a keto diet, but to gradually reduce the level of carbohydrate intake.
Can Seizures Occur on a Keto Diet?
This is not excluded because it changes the water-mineral balance. To prevent the occurrence of this unpleasant phenomenon, mineral supplements should be taken: sodium, potassium and magnesium.
How much protein should be consumed?
The proportion 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 allow yourself some kind of 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 beneficial, but if the side effects continue for a long time, it is better to refuse it and consult a doctor.