The ketogenic diet was developed for the treatment and prevention of certain diseases, but it proved to be so effective in the fight against excess weight that it became increasingly widespread as one of the effective ways to lose weight. Athletes, entrepreneurs and Hollywood stars do. It is included in the group of low-carbohydrate diets, ie it contains minimal amounts of saccharides, but a lot of fat and protein. The daily diet of protein, fat and carbohydrates as a percentage is as follows. Looks like: 20/55/5 respectively.
The Essence of the Keto Diet. Ketosis
The keto diet does not include the quickest and most complex carbohydrates, but does contain significant amounts of fat. It is known that saccharides are the main source of energy for the brain, but when their intake is sharply reduced (20 g per day). less than), then 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 plant foods rich in carbohydrates. As a result, from fatty acidsKetone bodies are formed in the liver, which serves as an alternative fuel. Normally, they are synthesized as much as the body needs to provide it with energy, that is, they are all used upKetosis can also be induced by a complete fast for several days, but this approach is rarely useful. The ketogenic diet is less stressful in this regard, as you do not 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 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; normally, the level of ketones in the blood is 0. 5-3 mmol /should not exceed. 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 (first of all, water with glycogen leaves), then the weight will not decrease so sharply;
- loss of appetite.
Basic principles of 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 minimal. In turn, the consumption of fats, including those of animal origin. As a rule, about 150 grams of fat, 90 grams of protein and no more than 50 grams of carbohydrates are consumed per day.
effectiveness of keto diet
With a normal diet, the body stores fat during rainy days, and uses carbohydrates as fuel. But when there is no supply of saccharides, ketosis begins. The calorie content is quite high, there is no feeling of hunger, the risk of breakdown is minimal, and a sharp jump in blood sugar is also not observed. Due to the fact that the diet contains a lot of fats and proteins, the extra weight does not go away quickly, but even after quitting the diet, the lost kilograms will not return in a short time, because there is no sharp change. in calorie intake.
Types of ketogenic diet
The keto diet has several options, which vary 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 weekend);
- High protein 60–65/30/5–10.
Target is often used by athletes, as they require more carbohydrates (about 70-80 grams). They eat them before and after training.
The cycle involves a more balanced diet on weekends, but on the remaining 5 days there are strict restrictions.
It is difficult to call a high-protein keto diet ketogenic because it does not initiate the process of ketosis, but it is seen to have a reasonable effect in terms of weight loss. In this case, about 120 grams of protein and 130 grams of fat are consumed.
dietary 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 without the need to starve. This is its main advantage. It allows snacking 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 should not be used for long-term use. Can not be recommended for. 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 developments were noted:
- improvement of skin condition in people who previously suffered from acne;
- No jump in blood pressure, minimal risk of heart disease;
- slowing the growth of various types of tumors, including cancer;
- Significant reduction in the manifestations of Alzheimer's disease, Parkinson's, epilepsy.
disadvantages 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 a pathology;
- Increased irritability, insomnia, headache and nausea when starting ketosis;
- constipation due to lack of fiber;
- Risk of developing ketoacidosis (too many ketone bodies are formed, causing the body's acid-base balance to shift toward oxidation).
Difference
The ketogenic diet is prohibited under the following conditions:
- pregnancy and lactation;
- high cholesterol;
- diabetes;
- gastrointestinal diseases, kidney problems;
- malfunction of the thyroid gland;
- porphyria
Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood without fat content restrictions.
- mushroom.
- 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.
- High fat dairy products.
- Thing.
- Eggs.
- Mineral water, tea, decaffeinated coffee.
- Protein shakes for sports nutrition.
prohibited products
- Vegetables with a high content of starch (potatoes, carrots or other root vegetables).
- Sweet fruits (bananas, figs, dates, persimmons, grapes, apricots).
- Sugar, desserts, pastries, flour products, cereals.
- Legumes.
- Shop for canned juices.
- Caffeine, alcohol.
sample weekly keto diet menu for men
1 day
- Breakfast: scrambled eggs, beef chops.
- Second breakfast: Protein shake.
- Lunch: Cooked fish with vegetables, brown rice or buckwheat.
- Snack: cottage cheese with nuts or seeds (pumpkin, sunflower).
- Dinner: chicken fillet (boiled), vegetable salad dressed with olive oil.
2 day
- Breakfast: Brown rice, whole grain bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: cottage cheese, an apple.
- Afternoon snack: seafood, cottage 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, cottage cheese.
- Lunch: Chicken soup, steak, vegetable salad.
- Snack: Yogurt (no fillers).
- Dinner: baked mushrooms with cottage cheese, vegetable salad with sour cream.
day 4
- Breakfast: fish cutlet, 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: Asparagus, fish baked with cheese.
day 5
- Breakfast: boiled eggs (hard-boiled or soft-boiled), boiled chicken fillet, vegetable salad with butter.
- Second breakfast: whole grain bread, cottage cheese.
- Lunch: Cream soup with boiled sausage, meat salad.
- Snack: apple or pear (unsweetened).
- Dinner: Cooked fish, green vegetable salad.
day 6
- Breakfast: scrambled eggs, cottage cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, chicken cutlets.
- 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 broth soup, beef cutlets, vegetable salad.
- Snack: Full-fat yogurt without fillers.
- Dinner: steamed fish, grilled vegetables.
Sample Weekly Keto Diet Menu for Women
1 day
- Breakfast: scrambled eggs, vegetable salad with meat or boiled sausage.
- Second breakfast: cottage cheese, apple.
- Lunch: fatty meat broth, brown rice with vegetables.
- Snack: Yogurt without fillers.
- Dinner: Red fish cooked with vegetables.
2 day
- Breakfast: fish zrazy, bread with ham.
- Second breakfast: avocado with sesame or flaxseed.
- Lunch: borscht, fish cutlets, vegetables.
- Afternoon snack: Ryazhenka.
- Dinner: entrecote, greens.
3 days
- 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, baked chicken fillet.
day 4
- Breakfast: meat salad (meat, boiled eggs, vegetables).
- Second breakfast: cottage cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon snack: Ryazhenka.
- Dinner: Liver pate, green vegetable salad garnished with olive oil.
day 5
- Breakfast: turkey, peanut butter bread.
- Second breakfast: nuts.
- Lunch: cream soup, fish cake.
- Afternoon snack: Ryazhenka.
- Dinner: Champagne baked with cottage cheese, vegetables.
day 6
- Breakfast: Cheesecake, apple.
- Second breakfast: avocado.
- Lunch: Chicken broth, green vegetable salad with sour cream or full-fat yogurt.
- Afternoon snack: Ryazhenka.
- Dinner: Chicken sausage, cucumbers.
day 7
- Breakfast: Scrambled eggs, bread, avocado and ham.
- Second breakfast: cottage cheese.
- Lunch: cream soup with mushrooms, chicken fillet, grilled vegetables.
- Afternoon snack: Yogurt.
- Dinner: Pigeons.
If the main meal 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 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 go away after a few days. To alleviate the condition, it is not recommended to immediately switch to a keto diet, but it is recommended to gradually reduce the level of carbohydrate intake.
Can Keto Diet Cause Seizures?
It is not excluded, as it changes the water and mineral balance. 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.
Should you not eat carbohydrates at all?
It is very important at the beginning of the course to significantly reduce the consumption of carbohydrates, but after 2-3 months you can buy some kind of sweets, and then return to the diet.
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 benefit, however, if the side effects persist for a long time, it is better to refuse it and consult. a doctor.