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 became widespread as one of the effective methods of losing weight. Now it is used by athletes, entrepreneurs and Hollywood stars. It is included in the group of low-carbohydrate diets, that is, it contains a minimum amount of saccharides, but a lot of fats and proteins. 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 considerable amount of fat. It is known that 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 starts the process of ketosis, that is, it begins to use stored fat. This is a natural mechanism of adaptation to the 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. Normally, they are synthesized exactly as much as the body needs to provide it with energy, that is, they are all utilized. Ketosis can also be induced by a complete fast for several days, but this approach is hardly useful. 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 dietary period (this is a reaction to a carbohydrate deficiency, 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 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 (at first, water with glycogen leaves), then the weight will not decrease so intensively;
- decrease in appetite.
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, increases, and it is 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 normal diet, the body stores fat for a rainy day, and uses carbohydrates as fuel. But when saccharides are not supplied, ketosis kicks in. Since the caloric content of food with a keto diet is quite high, there is no feeling of hunger, the risk of breakdowns is minimal, and sharp jumps in blood glucose levels are also not observed. Due to the fact that there are a lot of fats and proteins in the diet, excess weight does not go away quickly, but even after giving up the diet, the lost kilograms will not return within a short time, since there is no sharp change in caloric intake.
Varieties of the ketogenic diet
The keto diet has several options, differing in the amount of fats, proteins and carbohydrates (as a percentage):
- target 65–70/20/10–15;
- cyclic 75/15–20/5–10 on weekdays; 25/25/50 weekends);
- high protein 60–65/30/5–10.
Target is used most often by athletes, because they need more carbohydrates (about 70–80 g). They eat them before and after training.
Cyclical involves a more balanced diet on the weekends, but strict restrictions on the remaining 5 days.
Calling a high-protein keto diet ketogenic is difficult because it does not start the process of ketosis, but in terms of weight loss, the proper 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 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 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 cannot be recommended for long-term use. Recommendations on the calorie content of foods 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 the skin condition in those who previously suffered from acne;
- no jumps in blood pressure, minimal risk of cardiovascular disease;
- slowing down the growth of various types of tumors, including cancer;
- a noticeable decrease in the manifestations of Alzheimer's disease, Parkinson's, epilepsy.
Diet Disadvantages
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, headaches and nausea when starting ketosis;
- constipation due to fiber deficiency;
- the risk of developing ketoacidosis (too many ketone bodies are formed, due to which the acid-base balance of the body shifts towards oxidation).
Contraindications
The ketogenic diet is prohibited under the following conditions:
- pregnancy and lactation;
- high cholesterol;
- diabetes mellitus;
- 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 fat, 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.
- Cheeses.
- 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 packaged juices.
- Caffeine, alcohol.
Sample weekly keto diet menu for men
1 day
- Breakfast: scrambled eggs, beef chop.
- 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 dressed with olive oil.
2 day
- Breakfast: brown rice, whole grain bread, avocado.
- Second breakfast: soup with meat, meatballs, vegetable salad.
- Lunch: fat cottage cheese, an apple.
- Afternoon snack: seafood, cheese.
- Dinner: fermented baked milk, yogurt (without fillers) or high-fat kefir.
3 day
- Breakfast: scrambled eggs and ham, whole grain bread, butter.
- Second breakfast: 2 eggs, cheese.
- Lunch: chicken soup, steak, vegetable salad.
- Snack: yogurt (no fillers).
- Dinner: mushrooms baked with cheese, vegetable salad dressed with sour cream.
Day 4
- Breakfast: fish cutlets, 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: fish baked with asparagus, cheese.
Day 5
- Breakfast: boiled eggs (hard-boiled 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, green vegetable salad.
Day 6
- 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).
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: boiled fish, grilled vegetables.
Sample weekly keto diet menu for women
1 day
- Breakfast: scrambled eggs, vegetable salad with meat or boiled sausage.
- Second breakfast: cheese, apple.
- Lunch: fatty meat broth, brown rice with vegetables.
- Snack: yogurt without fillers.
- Dinner: red fish baked with vegetables.
2 day
- Breakfast: fish zrazy, bread with ham.
- Second breakfast: avocado with sesame seeds or flax seeds.
- Lunch: borscht, fish cutlet, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: entrecote, greens.
3 day
- Breakfast: omelette 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: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: liver pate, green vegetable salad dressed with olive oil.
Day 5
- Breakfast: turkey, peanut butter bread.
- Second breakfast: nuts.
- Lunch: cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: champignons baked with cheese, vegetables.
Day 6
- Breakfast: cheesecakes, apple.
- Second breakfast: avocado.
- Lunch: chicken broth, green vegetable salad dressed with sour cream or full-fat yogurt.
- Afternoon snack: ryazhenka.
- Dinner: chicken sausages, cucumbers.
Day 7
- Breakfast: scrambled eggs, bread, avocado and ham.
- Second breakfast: 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, 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 the ketoflu and are associated with the start of ketosis. They usually go away 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 the keto diet?
This is not excluded, because 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 consumed?
The proportion of protein in the diet should not exceed 35%, otherwise insulin may increase and ketones will decrease.
Shouldn't you eat carbohydrates 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 afford 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 side effects persist for a long period, it is better to refuse it and consult a doctor.