Ketogenic diets have been developed for the treatment and prevention of certain diseases, but have proven to be so effective in combating excess weight that it is quickly becoming widespread as one of the effective methods of weight loss. Now it is used by athletes, entrepreneurs 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 fat and protein. The daily intake of protein, fat and carbohydrate as a percentage looks like this: 20/55/5, respectively.
The essence of the keto diet. Ketosis
The keto diet does not include the fastest and most complex carbohydrates, but contains large amounts of fat. It is known that saccharides are the main source of energy for the brain, but when its intake is dramatically reduced (less than 20 g per day), the body begins the process of ketosis, that is, it begins to use stored fat. This is a natural adaptation mechanism to conditions of lack of carbohydrate -rich plant foods. As a result, ketone bodies are formed in the liver from fatty acids, which act as alternative fuels. Usually, they are synthesized just as the body needs to supply it with energy, that is, they are all used up. Ketosis can also be caused by complete fasting for several days, but this approach is useless. A ketogenic diet is less stressful in this regard, as 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 feeding period (this is a response to a 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 the body of ketones) and a decrease in glucose (this indicator is 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, from urine and sweat;
- a sharp decrease in weight in the first week (initially, water with glycogen leaves), then the weight will not decrease so intensively;
- decreased appetite.
The basic principles of the keto diet
Like all low-carb diets, the keto diet involves a complete rejection of sugar, sweets, pastries, desserts, sweet fruits. Carbohydrates in the daily diet are minimized. In return, the consumption of fats, including those of animal origin, increased, and it was also supposed to drink plenty of plain water. 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
With a regular diet, the body stores fat for rainy days, and uses carbohydrates as fuel. But when saccharides are not supplied, ketosis begins. Since the calorie content of food with keto diet is relatively high, there is no feeling of hunger, the risk of damage is minimal, and sharp jumps in blood glucose levels are also not observed. Due to the fact that there is a lot of fat and protein in the diet, excess weight is not lost quickly, but even after stopping the diet, the lost kilograms will not return in a short time, because there are no sudden changes. in caloric intake.
Variety of ketogenic diets
The keto diet has several options, varying in the amount of fat, protein and carbohydrates (as a percentage):
- targets 65–70/20/10–15;
- cycle 75/15–20/5–10 on weekdays; 25/25/50 weekend);
- high protein 60–65/30/5–10.
Targets are used most often by athletes, as they need more carbohydrates (about 70-80 g). They eat it before and after training.
The cycle involves a more balanced diet on weekends, but strict restrictions on the remaining 5 days.
Calling a ketogenic high -protein keto diet is difficult because it does not initiate the process of ketosis, but in terms of weight loss, the right effects are observed. In this case, almost 120 g of protein and 130 g of fat were used.
Diet Benefits
Practice has proven that ketogenic diets are really effective as a way to lose weight. It allows you to lose weight without losing muscle tissue and the need to starve. This is its main advantage. It allows for 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 product. However, it is unbalanced, so it is not recommended for long -term use. Recommendations on the caloric content of the product are not given, but experts say that it is better not to exceed 5000 kcal per day, otherwise its effectiveness will be ignored.
In addition, the following positive developments have been observed:
- improved skin condition in those who have previously experienced acne;
- no spike in blood pressure, minimal risk of cardiovascular disease;
- slows the growth of various types of tumors, including cancer;
- significant decrease in the manifestations of Alzheimer's disease, Parkinson's, epilepsy.
Weaknesses 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 pathological;
- increased irritability, insomnia, headache and nausea when initiating ketosis;
- constipation due to lack of fiber;
- risk of developing ketoacidosis (too many ketone bodies are formed, which causes the body’s acid-base balance to shift toward oxidation).
Contraindications
Ketogenic diets are prohibited under the following conditions:
- pregnancy and lactation;
- high cholesterol;
- diabetes mellitus;
- gastrointestinal diseases, kidney problems;
- thyroid gland damage;
- porphyria.
Keto Diet: Permitted Foods
- Meat, poultry, fish and seafood without restrictions on fat content.
- mushrooms.
- Unrefined vegetable oils, butter, animal fats, mayonnaise and other sauces, but without sugar and starch in the composition.
- Peanuts, seeds.
- Green vegetables, herbs, unsweetened fruits, citrus fruits.
- High fat dairy products.
- Cheese.
- 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, pastries, flour products, cereals.
- Beans.
- Buy packaged juices.
- Caffeine, alcohol.
Example of a weekly keto diet menu for men
1 day
- Breakfast: scrambled eggs, chopped beef.
- Second breakfast: protein shake.
- Lunch: grilled fish with vegetables, brown rice or buckwheat.
- Snack: cottage cheese with nuts or seeds (pumpkin, sunflower).
- Dinner: chicken fillet (boiled), vegetable salad coated with olive oil.
2 days
- Breakfast: brown rice, whole grain bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: fat cottage cheese, an apple.
- Afternoon snacks: seafood, cheese.
- Dinner: fermented baked milk, yogurt (without fillers) or high -fat kefir.
3 days
- Breakfast: scrambled eggs and ham, whole grain bread, butter.
- Second breakfast: 2 eggs, cheese.
- Lunch: chicken soup, steak, vegetable salad.
- Snack: yogurt (no filler).
- Dinner: baked mushrooms with cheese, vegetable salad dressed with sour cream.
Day 4
- Breakfast: cut fish, vegetable salad, yogurt (without fillers).
- Second breakfast: cottage cheese with nuts.
- Lunch: borsch, salad with meat or eggs, dressed with mayonnaise without sugar and starch.
- Afternoon snack: protein shake.
- Dinner: grilled fish with asparagus, cheese.
Day 5
- Breakfast: boiled eggs (boiled or soft boiled), boiled chicken fillets, vegetable salad with butter.
- Second breakfast: whole grain bread, cheese.
- Lunch: cream soup with boiled sausage, meat salad.
- Snack: apples or pears (without sugar).
- Dinner: grilled fish, green vegetable salad.
Day 6
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, chicken pieces.
- Afternoon snack: protein shake.
- Dinner: boiled chicken fillet, seafood (salad).
Day 7
- Breakfast: bread with peanut butter, scrambled eggs with herbs and cheese.
- Second breakfast: fatty cottage cheese with nuts.
- Lunch: chicken soup soup, pieces of beef, vegetable salad.
- Snack: full -fat yogurt without fillers.
- Dinner: boiled fish, grilled vegetables.
Example of a weekly keto diet menu for women
1 day
- Breakfast: scrambled eggs, vegetable salad with boiled meat or sausage.
- Second breakfast: cheese, apples.
- Lunch: fatty meat soup, brown rice with vegetables.
- Snack: yogurt without fillers.
- Dinner: grilled red fish with vegetables.
2 days
- Breakfast: zrazy fish, bread with ham.
- Second breakfast: avocado with sesame seeds or flax seeds.
- Lunch: borscht, pieces of fish, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: entrecote, vegetables.
3 days
- Breakfast: omelette with ham, fresh vegetable salad.
- Second breakfast: cottage cheese with nuts.
- Lunch: chicken soup, rabbit meat, salad.
- Snack: yogurt or kefir.
- Dinner: zucchini pancakes, grilled chicken fillets.
Day 4
- 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 coated with olive oil.
Day 5
- Breakfast: turkey, peanut butter bread.
- Second breakfast: beans.
- Lunch: cream soup, fish cake.
- Afternoon snack: ryazhenka.
- Dinner: baked mushrooms with cheese, vegetables.
Day 6
- Breakfast: cheesecake, apples.
- Second breakfast: avocado.
- Lunch: chicken soup, green vegetable salad coated with sour cream or full -fat yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausage, cucumber.
Day 7
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second breakfast: cheese.
- Lunch: cream soup with mushrooms, chicken fillets, grilled vegetables.
- Afternoon snack: yogurt.
- Dinner: pigeons.
If the main course is 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 Ketogenic Diet
What is Ketoflu?
Some people may initially experience fatigue, insomnia, irritability, decreased attention, and intestinal discomfort. This symptom is called ketoflu and is 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 reduce the level of carbohydrate intake gradually.
Can seizures occur on a keto diet?
This is not excluded, as it changes the balance of water and minerals. To prevent the occurrence of this unpleasant phenomenon, mineral supplements should be taken: sodium, potassium and magnesium.
How much protein should be taken?
The proportion of protein in the diet should not exceed 35%, otherwise insulin may increase and ketones will decrease.
Aren’t you supposed to eat carbs at all?
It is very important to reduce carbohydrate consumption significantly at the beginning of the course, but after 2-3 months you can buy 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 the absence of chronic diseases of the digestive system, it will only benefit, however, if the side effects persist for a long time, it is better to reject them and consult. doctor.