The ketogenic diet was developed for the treatment and prevention of certain diseases, but proved to be so effective in the fight against excess weight that it quickly became popular as one of the most effective ways to lose weight. 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 diet of protein, fat and carbohydrates in percentages looks like this: 20/55/5, respectively.
The essence of the keto diet. Ketosis
The keto diet does not include fast and complex carbohydrates, but it is high in fat. Carbohydrates are known to be the main source of energy for the brain, but after a sharp reduction in their consumption (less than 20 g per day), the body begins the process of ketosis, that is, begins to use stored fat. It is a natural adaptation mechanism to the lack of carbohydrate-rich plant foods. This results in the formation of ketone bodies 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 used. Ketosis can also be induced by complete fasting for several days, but this method is hardly beneficial. In this respect, the ketogenic diet is less stressful because you don't 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 nutritional period (this is a reaction to the lack of carbohydrates, the condition returns to normal after a few days);
- 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);
- the smell of acetone from the mouth, urine and sweat;
- a sudden 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 includes a complete rejection of sugar, sweets, cakes, desserts, and sweet fruits. The amount of carbohydrates in the daily diet is minimal. For this, the consumption of fats, including those of animal origin, increases, and you should also drink a lot of plain water. In general, 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. However, when carbohydrates are not supplied, ketosis begins. Since the calorie content of keto diet food is relatively high, there is no feeling of hunger, the risk of breakdowns is minimal, and sudden spikes in blood glucose levels are also not noticeable. Due to the fact that the diet contains a lot of fat and protein, excess weight does not disappear quickly, but even after giving up the diet, the lost pounds will not return in a short time, because there are no sudden changes in terms of calorie intake.
Varieties of the ketogenic diet
The keto diet has several variants that differ in the amount of fat, protein and carbohydrates (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 mostly used by athletes because 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 remaining 5 days.
A high-protein keto diet is difficult to call ketogenic because it does not initiate the process of ketosis, but when it comes to weight loss, there are decent effects. 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 a really effective way to lose weight. This allows you to lose weight without losing muscle tissue and without the need to starve. This is its main advantage. This allows you to have a snack and does not require you to completely give up fried food and salt. At the same time, meat can be eaten with other permitted products. However, it is not balanced, so it is not recommended for long-term use. Recommendations on 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 changes were observed:
- improvement in the condition of the skin for those who previously suffered from acne;
- blood pressure does not jump, minimal risk of developing cardiovascular diseases;
- slow down the growth of various types of tumors, including cancer;
- a noticeable reduction in the manifestations of Alzheimer's disease, Parkinson's disease, epilepsy.
Diet deficiencies
Despite all the positive aspects, the keto diet has disadvantages:
- 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 lack of fiber;
- the risk of developing ketoacidosis (the formation of too many ketone bodies, which causes the body's acid-base balance to shift towards oxidation).
Contraindications
The ketogenic diet is contraindicated in the following conditions:
- pregnancy and breastfeeding;
- high cholesterol;
- Diabetes;
- diseases of the gastrointestinal tract, kidney disorders;
- disorders of the thyroid gland;
- porphyria.
Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood without fat restrictions.
- Mushrooms.
- Unrefined vegetable oils, butter, animal fats, mayonnaise and other sauces, but do not contain sugar and starch.
- Nuts, seeds.
- Green vegetables, herbs, unsweetened fruits, citrus fruits.
- High-fat dairy products.
- Cheese.
- Eggs.
- Mineral water, tea, coffee without caffeine.
- Protein shakes for sports nutrition.
Prohibited products
- Vegetables that contain a lot of starch (potatoes, carrots or other root vegetables).
- Sweet fruits (bananas, figs, dates, persimmons, grapes, apricots).
- Sugar, desserts, cakes, flour products, flakes.
- Legumes.
- Buy packaged juices.
- Caffeine, alcohol.
An example of a weekly keto diet menu for men
- Breakfast: scrambled eggs, a piece of beef.
- Second breakfast: protein shake.
- Lunch: fish baked with vegetables, brown rice or buckwheat.
- Snack: cottage cheese with nuts or seeds (pumpkin, sunflower).
- Dinner: chicken fillet (boiled), vegetable salad seasoned 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 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, seasoned with mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: fried 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 (not sweet).
- Dinner: fried fish, green vegetable salad.
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, fried 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: fat cottage cheese with nuts.
- Lunch: chicken broth soup, beef cutlets, vegetable salad.
- Snack: full-fat yogurt without fillers.
- Dinner: boiled fish, fried 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.
- Snack: plain yogurt.
- Dinner: red fish, fried with vegetables.
- Breakfast: fish, bread with ham.
- Second breakfast: avocado with sesame seeds or flax seeds.
- Lunch: borscht, fish cutlet, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: entrecote, greens.
- Breakfast: omelet with ham, fresh vegetable salad.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken broth, rabbit meat, salad.
- Snack: 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, green vegetable salad seasoned with olive oil.
- Breakfast: turkey, peanut butter 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 broth, green vegetable salad seasoned with sour cream or 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, fried vegetables.
- Afternoon snack: yogurt.
- Dinner: pigeons.
If the main dishes are not enough, a handful of nuts or pumpkin seeds, sunflower seeds, 90% dark chocolate, a 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 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. In order to alleviate the condition, it is recommended not to immediately switch to a keto diet, but to gradually reduce the amount of carbohydrates consumed.
Can Keto Diet Cause Seizures?
This cannot be ruled out because it changes the balance of water and minerals. In order to avoid this unpleasant phenomenon, you need to take mineral supplements: sodium, potassium and magnesium.
How much protein should be consumed?
The proportion of protein in food should not exceed 35%, otherwise insulin may increase and ketones may decrease.
Shouldn't we eat 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 dessert, and then return to the diet again.
A ketogenic diet can be followed for a long time, with the right attitude and in the absence of chronic diseases of the digestive system, it will only be beneficial, but if the side effects persist for a long time, it is better to abandon it and consult. doctor.