The ketogenic diet was developed to treat and prevent certain diseases, but it has proven so effective at fighting overweight that it has quickly become an effective weight loss method. Now it is used by athletes, entrepreneurs and Hollywood stars. It is included in the low-carb diet group, that is, it contains the least amount of sugar, but high amounts of fat and protein. The daily dietary percentages for protein, fat, and carbohydrate are as follows: 20/55/5, respectively.
The essence of the keto diet. Ketosis
The ketogenic diet does not include the fast and most complex carbohydrates, but contains a lot of fat. Carbohydrates are known to be the main source of energy for the brain, but when their intake is drastically reduced (less than 20 grams per day), the body begins the process of ketosis, which starts using stored fat. This is a natural adaptation to carbohydrate-rich plant foods deficient conditions. As a result, ketone bodies are formed in the liver from fatty acids that act as an alternative fuel. Usually, they are synthesized in exactly as much as the body needs to provide energy, that is, they are all used. A few days of complete fasting can also induce ketosis, but this approach is of little use. In this regard, the ketogenic diet is less stressful because you don't have to go hungry at all.
The following signs indicate that the body is entering a state of ketosis:
- increased fatigue and weakness at the beginning of the eating period (this is a response to carbohydrate starvation and returns to normal after a few days);
- Increased blood beta-hydroxybutyrate (beta-hydroxybutyrate refers to ketone bodies) and decreased glucose (these indicators are determined by laboratory tests; generally, blood ketone levels should not exceed 0. 5-3 mmol/l, glucose - 4. 5-5 mmol/l);
- Acetone odor from mouth, urine and sweat;
- Sharp weight loss in the first week (water with glycogen leaf at first), then not so strong;
- Decreased appetite.
Basic principles of the ketogenic diet
Like all low-carb diets, the ketogenic diet completely rejects sugar, sweets, pastries, desserts, and sweet fruit. Carbohydrates in the daily diet are minimized. In return, the consumption of fats (including animal-derived fats) will increase, and you should also drink plenty of plain water. In general, consume about 150 grams of fat, 90 grams of protein, and no more than 50 grams of carbohydrates per day.
The effectiveness of the ketogenic diet
With a normal diet, the body stores fat for emergencies and uses carbohydrates for fuel. But ketosis occurs when no sugar is provided. Because of the high calorie content of foods on the ketogenic diet, there was no hunger, there was little risk of collapse, and no sharp rises in blood sugar levels were observed. Due to the high amount of fat and protein in the diet, the excess weight will not disappear quickly, but even if you give up the diet, the lost kilograms will not be regained in a short time because there is no drastic change in caloric intake.
Types of Ketogenic Diets
There are several options for a ketogenic diet, with varying amounts (percentages) of fat, protein, and carbohydrates:
- Target 65–70/20/10–15;
- Weekday cycle 75/15–20/5–10; 25/25/50 weekends);
- High protein 60–65/30/5–10.
Target is most commonly used by athletes because they need more carbohydrates (about 70-80 grams). They eat them before and after training.
Cycling includes eating a more balanced diet on weekends, but with strict restrictions on the remaining 5 days.
Calling a high-protein keto diet a ketogenic diet is difficult because it does not initiate the process of ketosis, but when it comes to weight loss, moderate effects are noticed. In this case, almost 120 grams of protein and 130 grams of fat were consumed.
dietary benefits
Practice has proved that the ketogenic diet is indeed effective as a weight loss method. It allows you to lose weight without losing muscle tissue and starving. This is its main advantage. It allows snacks and does not require a complete rejection of fried foods and salt. Meanwhile, meat can be eaten with any other permitted products. However, it is not balanced, so it is not recommended for long-term use. No advice is given about the calorie content of the product, but experts say it's best to limit it to 5, 000 calories a day or the effect will be minimal.
In addition, the following positive developments were noted:
- Improve skin condition in people who have previously suffered from acne;
- No jumps in blood pressure and minimal risk of cardiovascular disease;
- slows the growth of various tumors, including cancer;
- The manifestations of Alzheimer's disease, Parkinson's disease, and epilepsy are significantly reduced.
Diet Disadvantages
For all its positives, the ketogenic diet has its downsides:
- The smell of acetone, the more intense the weight loss, the stronger, but this is not considered pathological;
- Increased irritability, insomnia, headache, and nausea when ketosis begins;
- Constipation due to fiber deficiency;
- Risk of developing ketoacidosis (too many ketone bodies are formed, so the body's acid-base balance shifts toward oxidation).
Contraindications
The ketogenic diet is contraindicated in the following situations:
- pregnancy and breastfeeding;
- high cholesterol;
- diabetes;
- Gastrointestinal disorders, kidney problems;
- Thyroid dysfunction;
- Porphyria.
Keto Diet: Allowed Foods
- Meat, poultry, fish and seafood with no fat limit.
- mushroom.
- Unrefined vegetable oils, butter, animal fats, mayonnaise and other sauces, but without sugar and starch in the ingredients.
- Nuts, seeds.
- Green vegetables, herbs, unsweetened fruit, citrus fruit.
- High-fat dairy products.
- cheese.
- Egg.
- Mineral water, tea, decaffeinated coffee.
- Protein shakes for sports nutrition.
Contraband
- Vegetables that are high in starch (potatoes, carrots, or other root vegetables).
- Sweet fruits (bananas, figs, dates, persimmons, grapes, apricots).
- Sugar, desserts, pastries, pasta, cereals.
- beans.
- Buy packaged juices.
- Caffeine, Alcohol.
Example of a weekly ketogenic diet menu for men
1 day
- Breakfast: scrambled eggs, steak.
- Second breakfast: protein shake.
- Lunch: Grilled fish with vegetables, brown rice or buckwheat.
- Snack: cheese with nuts or seeds (pumpkin, sunflower).
- Dinner: Chicken fillet (boiled), olive oil mixed with vegetable salad.
2 days
- Breakfast: brown rice, whole wheat bread, avocado.
- Second breakfast: broth, meatballs, green salad.
- Lunch: Soft cheese, an apple.
- Afternoon snack: seafood, cheese.
- Dinner: Fermented baked milk, yogurt (without fillers), or high-fat kefir.
3 days
- Breakfast: scrambled eggs and ham, whole wheat bread, butter.
- Second breakfast: 2 eggs, cheese.
- Lunch: Chicken soup, steak, vegetable salad.
- Snack: Yogurt (no filler).
- Dinner: Cheese Baked Mushrooms, Sour Cream Vegetable Salad.
Day 4
- Breakfast: fish steak, vegetable salad, yogurt (without fillers).
- Second breakfast: cheese with nuts.
- Lunch: borsch, meat or egg salad, served with unsweetened and starchy mayonnaise.
- Afternoon snack: protein shake.
- Dinner: Grilled fish with asparagus and cheese.
Day 5
- Breakfast: Boiled eggs (hard-boiled or soft-boiled), hard-boiled chicken tenders, buttery vegetable salad.
- Second breakfast: whole wheat bread, cheese.
- Lunch: Cream soup with boiled sausage, meat salad.
- Snack: apple or pear (unsweetened).
- Dinner: Grilled fish, green vegetable salad.
Day 6
- Breakfast: scrambled eggs, cheese.
- Second breakfast: 2 oranges.
- Lunch: fish soup, grilled vegetables, chicken chops.
- Afternoon snack: protein shake.
- Dinner: boiled chicken, seafood (salad).
Day 7
- Breakfast: Peanut butter bread, scrambled eggs with herbs and cheese.
- Second breakfast: Nutty cheese.
- Lunch: Chicken soup, beef slices, vegetable salad.
- Snack: Full-fat yogurt with no fillers.
- Dinner: Boiled fish, grilled vegetables.
Sample weekly ketogenic diet menu for women
1 day
- Breakfast: scrambled eggs, vegetable salad with meat or boiled sausage.
- Second breakfast: cheese, apples.
- Lunch: Fatty broth, brown rice with vegetables.
- Snack: Yogurt without fillers.
- Dinner: Grilled red fish with vegetables.
2 days
- Breakfast: zrazy fish, ham bread.
- Second breakfast: Avocado with sesame or flax seeds.
- Lunch: borsch, fish fillet, vegetables.
- Afternoon snack: ryazhenka.
- Dinner: main course, vegetables.
3 days
- Breakfast: Omelette with ham, fresh vegetable salad.
- Second breakfast: cheese with nuts.
- Lunch: Chicken soup, rabbit meat, salad.
- Snack: Yogurt or kefir.
- Dinner: Zucchini pancakes, grilled chicken tenders.
Day 4
- Breakfast: Meat salad (meat, boiled eggs, vegetables).
- Second breakfast: cheese.
- Lunch: fish soup, meatballs, vegetable salad.
- Afternoon snack: ryazhenka.
- Dinner: Liver pate, olive oil and green salad.
Day 5
- Breakfast: turkey, peanut butter bread.
- Second breakfast: Nuts.
- Lunch: Cream soup, fish cakes.
- Afternoon snack: ryazhenka.
- Dinner: Grilled mushrooms with cheese and vegetables.
Day 6
- Breakfast: cheesecake, apples.
- Second breakfast: Avocado.
- Lunch: Chicken soup, green salad 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 of mushroom soup, chicken tenders, roasted vegetables.
- Afternoon snack: Yogurt.
- Dinner: pigeons.
If your main meal isn't enough, snack on a handful of nuts or pumpkin seeds, sunflower seeds, 90% dark chocolate, and a sugar-free smoothie.
Frequently Asked Questions About the Ketogenic Diet
What is the keto flu?
Some people may initially experience fatigue, insomnia, irritability, decreased concentration, and intestinal discomfort. These symptoms, known as the keto flu, are associated with the onset of ketosis. They usually disappear after a few days. To alleviate this, it is recommended not to switch to a ketogenic diet right away, but to gradually reduce your carbohydrate intake.
Can the Keto Diet Cause Seizures?
This is not ruled out as it alters the balance of water and minerals. To prevent 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 ketone bodies decrease.
Should you not eat carbs?
It is important to reduce your carb consumption significantly at the beginning of the course, but after 2-3 months you can afford some kind of dessert and then go back to eating again.
The ketogenic diet can be followed for a long time, the method is correct and there is no chronic disease of the digestive system, it will only be beneficial, but if there are long-term side effects, it is best to refuse and consult a doctor.