The ketogenic diet, after becoming known to the general public, immediately attracted attention and became a favorite among entertainment stars.Doctors, nutritionists, doctors and athletes have not yet come to a consensus on its influence and effectiveness, but the number of adherents of this diet is growing every year.
What is the keto diet?
Keto diet- This is a low carbohydrate diet, characterized by a high fat content in the diet and a moderate amount of protein.
Daily nutrient intake is distributed as follows:
- up to 10% carbohydrates;
- 50-60% fat;
- 30-40% proteins.
Due to the low carbohydrate content in the daily menu, the body converts lipids into fatty acids and ketone bodies.The latter enter the brain and act as an energy source instead of glucose.This process is called ketosis, hence the name of the diet.
The essence of the keto diet
The peculiarity of the diet insists on the absolute exclusion of quickly digestible carbohydrates and more complex carbohydrates, as well as drinks containing caffeine.The diet is based on fatty meat products and saturated fats.
This eating style puts the body into a state of stress, in which acetone (ketone bodies) is dynamically produced.The latter, in turn, helps suppress appetite.In ketosis, the body is forced to adapt to burning the subcutaneous fat layer.
Initially, this nutritional method was not intended to combat excess weight.It was believed that it would be of great help in the treatment of certain diseases and rehabilitation in the postoperative period.
Basic principles
It is suitable for those who want to quickly lose a few centimeters of subcutaneous fat, for athletes looking for a sculpted body, and is also used in the rehabilitation of patients suffering from epilepsy and oncology.This nutritional method is a rather complex and delicate process.
It is based on the following principles:
- minimize the amount of carbohydrates consumed;
- strict control over sugar and starch entering the body;
- maintain balance in drinking;
- moderate physical activity;
- keep the percentage of fat in the daily diet at 60%;
- protein-fat ratio 1:2;
- gradual entry and exit from the diet.
Basic rules
Based on the above principles, the basic rules have been logically formed, according to which it is necessary to change the lifestyle so that following the keto diet is not a thoughtless and uncontrolled process that can significantly worsen the condition of the body.
So, the rules of the diet:
- A reduction in the amount of carbohydrates in the daily diet occurs during the first 8-14 days.
- The number of main meals is at least 5 per day, but 7 is already a lot.
- You need to eat every 3.5-4 hours.
- Look at the portion - it should be small.
- It is advisable to avoid snacks between "authorized" meals.
- The effect of the diet occurs only if it is strictly followed.
- It is necessary to increase the volume of clean water consumed to 3 liters per day.
- For people who want to adhere to this nutritional method, without medical indications, consultation with a specialist is necessary.
- Don't worry about the amount of lipids in the daily menu: with this style of nutrition they are the main source of energy for the human body.
- The intensity of physical activity should not be excessively high.
- To enter ketosis as quickly as possible, some people practice fasting.Such a radical method is possible, but only if there are no contraindications and the body is completely healthy and strong.
The keto diet involves giving up some foods and relying more on others.To better control and calculate your nutrient intake, below are tables of desirable and prohibited foods.
Authorized products
The list of nutritional products allows:
- meat products, poultry;
- fish, seafood;
- sausages, mayonnaise;
- mushrooms;
- some types of vegetables, aromatic herbs;
- dried fruit, nuts;
- milk, eggs;
- oils, fats;
- non-alcoholic drinks.
Prohibited products
When following a ketogenic diet, it is strictly prohibited:
- starchy vegetables;
- pasta and baked products, flours;
- cereals;
- confectionery;
- some types of fruit and juices;
- carbonated and caffeinated drinks;
- sweet milk and alcoholic drinks.
Diet to start and maintain ketosis
The essence of the ketogenic diet is, as mentioned above, that the body replaces glycolysis with lipolysis.Simply put, it “switches” from breaking down carbohydrates to breaking down fats.This process is called ketosis.
When the amount of carbohydrates consumed per day reaches a minimum of 50 g, the formation of ketones begins.From this moment, the body begins to draw energy from fat cells and, as a result, the process of weight loss begins.
Entering a state of ketosis does not happen instantly.It takes almost a week for the body to transition to the desired lipolysis.
This happens in four stages:
- Phase 1. Unconditional consumption of glucose.Within half a day of the last meal produced, the body will consume glucose.
- Phase 2. Glycogen processing.After glucose, the body moves to glycogen stores from the liver and muscles.It takes almost 48 hours.
- Phase 3. Processing of fats and proteins.After the body has exhausted carbohydrates, from which energy has returned, it switches to the synthesis of muscle fibers and fatty acids.This is the most difficult step towards ketone formation.
- Phase 4. Fat consumption.Ketosis itself.When the body gets used to a minimum of carbohydrates and the protein burning process becomes slower, the consumption of fatty acids begins.
The diet for actively burning fat and, as a result, maintaining ketosis is based on the principle of the absolute advantage of fats in the menu.
As a percentage:
- fat – from 60 to 75%;
- proteins – from 25 to 35%;
- carbohydrates – up to 10%.
It should be noted thatYou shouldn't stop counting calories.The keto diet, like other nutritional methods, requires you to take nutrients into account.Especially if the goal of following it is to lose weight.
To calculate the required amount of nutrients per day, you can use a simple calculation: 1 g of protein per kilogram of body weight, and carbohydrates and fats are allocated by percentage.
For example, if a person weighs 80 kg, 80 g of protein, 300 g of lipids and 20 g of carbon are needed per day.If you feel weak during the transition period (first week), you can increase the amount of grams of the last nutrient, but not more than 50 units.
There is no fundamental gender difference when creating a correct diet.Basically, if you don't take into account the type of keto diet, women's and men's menus differ in the amount of protein consumed.For men, to maintain muscle mass, a greater amount of nutrients is needed.
Sample keto diet menu for a week
For men
An approximate budget menu for men looks like this:
| Day | Eat |
| 1 | First: omelette – 80 g, beef chop – 120 g, tea – 120 g Second: chicken breast – 130 g, vegetable salad – 130 g, gelatin – 230 g Third: ricotta – 160 g Fourth: Baked fish with herbs – 120 g, brown rice – 80 g, tea – 200 g Fifth: protein shake – 200 g |
| 2 | First: brown rice pudding – 160g, toast, tea – 120g Second: Meat borscht – 240 g, chicken zrazy – 80 g, coleslaw – 80 g, jelly – 150 g Third: protein shake – 300 g Fourth: seafood salad – 180 g, toasted bread with cheese – 70 g, tea – 200 g Fifth: casein |
| 3 | First: scrambled eggs with ham – 150 g, crackers – 15 g, tea – 120 g Second: chicken soup – 180 g, beef medallions – 90 g, vegetable salad – 140 g, tea – 180 g Third: cheese – 80 gr Fourth: baked mushrooms – 120 g, vegetable salad – 150 g, tea – 200 g Fifth: unsweetened kefir – 230 g |
| 4 | First:steamed fish cutlets – 160 g, vegetable salad – 130 g, tea – 120 g Second: borscht – 270 g, meat salad – 110 g, gelatin – 100 g Third: omelette – 120 g Fourth: red fish – 110 g, toast with cheese – 60 g, tea – 200 g Fifth: protein shake – 250 g |
| 5 | First: boiled eggs – 3 pieces, baked fillet – 120 g, vegetable salad – 110 g, tea – 120 g Second: puree soup – 260 g, meat salad – 130 g, jelly – 200 g Third: rosehip tincture – 250 g, crackers – 20 g Fourth: Baked fish – 180 g, vegetable salad – 120 g, tea – 200 g Fifth: casein |
| 6 | First: omelette – 120 g, cottage cheese – 110 g, tea – 120 g Second: fish soup – 260 g, vegetable salad – 130 g, chicken cutlets – 80 g, tea – 200 g Third: green apple puree – 70 g Fourth: seafood salad – 160 g, boiled chicken – 110 g, tea – 200 g Fifth: protein shake – 200 g |
| 7 | First: casserole with mushrooms – 180 g, crackers – 10 g, tea – 200 g Second: chicken soup – 160 g, beef cutlets – 160 g, vegetable salad – 80 g, jelly – 200 g Third: ricotta – 80 g Fourth: boiled fish – 130 g, vegetable salad – 110 g, tea – 200 g Fifth: unsweetened kefir – 180 g |
For women
Sample menu for women:
| Day | Eat |
| 1 | First:omelette – 130 g, meat salad – 130 g, tea – 120 g Second: meat broth – 210 g, stewed brown rice with vegetables – 180 g Third:cheese – 60 g Fourth: baked fish – 150 g, tea – 220 g Fifth: Riazhenka – 250 g |
| 2 | First:fish cutlet – 80 g, toast with ham – 75 g, rosehip tea – 130 g Second: borscht – 200 g, fish cutlet – 75 g, meat salad – 125 g Third: avocado – 50 gr Fourth: beef entrecote – 180 g, tea – 220 g Fifth: unsweetened kefir – 230 g |
| 3 | First:scrambled eggs with ham – 80 g, salad with cucumbers and eggs – 120 g, tea – 120 g Second: poultry soup – 210 g, rabbit chop – 110 g, fresh vegetables – 80 g Third: omelette – 160 g Fourth: Baked fish – 90 g, courgette fritters – 130 g, jelly – 150 g Fifth: kefir – 230 g |
| 4 | First:boiled eggs – 3 pieces, meat salad – 160 g, nuts – 30 g Second: fish soup – 230 g, meat medallions – 80 g, vegetable salad – 110 g Third: cheese - 60 g Fourth: Beef pâté – 60 g, cucumber salad – 120 g, tea – 220 g Fifth: Riazhenka – 250 g |
| 5 | First:turkey fillet – 120 g, meat salad – 110 g, green tea – 120 g Second: vegetable puree soup – 170 g, baked fish with brown rice – 170 g Third: walnuts –30 g Fourth: fried mushrooms with ham and vegetables – 230 g, tea – 220 g Fifth: green tea – 220 g |
| 6 | First:cottage cheese – 130 g, rosehip tea – 130 g Second: chicken broth – 130 g, pork chop in cheese batter – 120 g Third: avocado – 50 gr Fourth: sausages, ham, tea – 220 g Fifth: kefir – 230 g |
| 7 | First:omelette – 120 g, vegetable salad – 100 g, green tea – 120 g Second: mushroom soup with meat – 160 g, fried fish – 80 g, vegetable salad – 100 g Third: cheese – 80 gr Fourth: cabbage rolls – 180 g, tea – 220 g Fifth: green tea – 200 g |
Recipes
This type of diet does not make you "hungry", so choosing and combining dishes is not difficult.Here are some recipes that are easy to prepare and still remain in ketosis.
Special keto bread
Ingredients:
- eggs - 3 whites;
- almond flour - 0.25 cups;
- water – 0.25 cups;
- chopped plantain – 50 g;
- baking powder – 10 g;
- apple cider vinegar – 10 g;
- sea salt – 5 g;
- sesame seeds (optional).
Preparation progress:
- mix flour, plantain and yeast;
- bring the water to the boil, pour it into a bowl with the dry ingredients;
- add the egg whites and vinegar;
- mix the mass with a mixer for 2-3 minutes until it becomes suitable for modeling;
- form future loaves in any shape;
- arrange them on a greased baking tray;
- sprinkle the sesame seeds and bake;
- bake in the oven at 200 degrees on the lowest shelf for about an hour;
- readiness is determined by tapping the bottom of the loaf;
- the finished bread makes a “vacuum” sound.
Baked salmon with asparagus
Ingredients:
- salmon (fillet) – 1000 g;
- asparagus – 130 g;
- mushrooms – 250 g;
- onion – 40 g;
- garlic – 3 cloves;
- soy sauce – 300 ml;
- sesame oil – 10 g;
- butter – 20 g;
- basil – 3 gr.
Preparation progress:
- mix soy sauce, basil and garlic;
- cut the fish fillet into pieces, place it in a sealed bag, pour the resulting sauce with spices over it;
- and place in the refrigerator to marinate for 60 minutes;
- preheat the oven to 180 degrees;
- once the time has passed, place the aluminum-lined pan with the fish and asparagus spread out in the oven;
- cook for 20 minutes;
- During this time, fry the mushrooms and onions in a pan;
- then spread this mixture on the cooking fish;
- cook for another 10 minutes.
Chicken casserole with cheese and olives
Ingredients:
- chicken (breast) – 700 g;
- pesto – 90 g;
- cream (whipped) – 400 ml;
- olives (marinated) – 200 g;
- feta cheese – 250 g;
- garlic - 1 clove;
- frying oil;
- green;
- oil (olive) – 40 g;
- salt (sea) – 10 g.
Preparation progress:
- wash the meat, cut it into pieces, salt;
- fry on both sides until golden brown;
- mix the cream and pesto in a bowl;
- place the chicken in the roasting pan;
- Place finely chopped garlic, olives and cheese on top;
- pour the sauce with cream;
- bake in the oven at 200 degrees for half an hour;
- When the edges of the baking dish become sandy, you can remove them: the casserole is ready.
Roast beef
Ingredients:
- beef – 2 pieces without bones;
- onion – 1 pc.;
- garlic – 1 clove;
- tomato – 2 pieces;
- vinegar (apple) – 50 g;
- oil (olive) –30 g;
- ground ginger – 7 g;
- salt (sea) – 2 g.
Preparation progress:
- rinse the meat, make shallow cuts over the steaks;
- Peel the onion and cut it into cubes;
- cut the tomatoes into cubes;
- Place steaks in a preheated skillet greased with olive oil;
- brown on both sides over medium heat;
- then add the tomato cubes, onion and crushed garlic to the meat;
- fry, stirring occasionally, 5-7 minutes;
- put ginger in a separate bowl, add salt, pour in vinegar;
- add the resulting sauce to the meat, mix;
- turn on the fire at minimum intensity;
- cook with the lid closed until the liquid has evaporated;
- When serving, sprinkle with herbs.
The effectiveness of the keto diet
As already noted, there is no consensus on the effectiveness of this nutritional method.The keto diet is quite controversial.It has contraindications, advantages and disadvantages.Not suitable for everyone.
But one thing is certain: provided that the appropriate nutritional rules and principles are followed, a person following a ketogenic diet is “doomed” to lose 1 to 3 kg of weight per week.It is widely used by celebrities to eliminate extra centimeters, by athletes to create a sculpted body and is also prescribed for some diseases.
To increase the effectiveness of the diet, it is advisable to stick to some rules:
- Choose a complex of vitamins and minerals to maintain the body.
- It is necessary to undergo a medical examination,to ensure that there are no contraindications to maintaining this eating style.The ketogenic diet, except in some cases, requires "iron" health.
- Carefully evaluate the possibility of eliminating some products.If it is not possible to limit yourself, for example, to eating bread or pasta, then it is better to choose a different eating method so as not to put yourself in a state of even greater stress.
- In the first or second week, while the metabolic process is being restructured, try not to bring your lifestyle to fanatical activityand don't plan on too much physical and mental stress.When the body enters a ketotic state, it is unlikely that you will experience an increase in athletic performance or mental performance.
- It takes some time and skill to get into the habit of preparing meals properly while adhering to keto.Therefore, you should try to plan your day so that there is no possibility of an "unauthorized" snack.
- To minimize the negative effects of the diet, you need to remember to include fiber-rich foods in your diet.They improve and normalize the functioning of the gastrointestinal tract.
- It is unlikely that you will be able to avoid the unpleasant smell of acetone, so it is recommended to double your consumption of clean water.Proper fluid balance is the key to effective weight loss.
- Equally important in the process of eliminating unnecessary centimeters of fat is maintaining electrolyte balance.Lightly salted food will not only improve the taste of dishes, but will also have a positive effect on your well-being.
Based on the set goals (be it weight loss, cutting, weight gain, etc.), the necessary diet option is selected.
Variety
Classic (standard or basic)
- This type is considered the most common and simplest diet.
- It is characterized by a high fat content in the diet, a medium protein content and an extremely minimal amount of carbohydrates.
- Recommended for people with no or reduced physical activity.
Targeted
- This variety involves adding carbohydrates to the diet, but at certain times and in a certain volume.
- The so-called carbohydrate load occurs on training days.
- To increase endurance and intensity, charcoal is consumed during the pre-workout hours (before and after exercise).
- On rest days, to maintain ketosis, the amount of carbohydrates is kept to a minimum (0.5 or 1 g per kg of body weight), the fat level is slightly reduced so as not to exceed the calorie content of the daily diet.
Cyclic
- This is an option for the "advanced".It involves periodic feeding of carbohydrates.
- The break between carbohydrate “sets” depends on your tasks, goals and intensity of physical activity.
- At the same time, the weight of fats in the diet decreases, proteins increase, and per 1 kg of body weight 7-10 g of carbon falls.
- Loading time varies from 8 to 36 hours.
- Intervals can be increased, taking into account the state of the body.
- Recommended for people with high physical activity who feel weak due to lack of carbohydrates.
Directions
Diet shown:
- those who want to lose weight, lose weight, increase muscle mass;
- for epilepsy;
- for oncological diseases.
Advantages
- This way of eating is not “starvation”.The feeling of hunger appears extremely rarely.
- The change in metabolism through ketosis promotes rapid weight loss compared to other methods.
- There is no clear order to the menu;the dishes are quite varied.You just have to follow the nutrient intake formula.
- The usefulness of following a keto diet has been proven against cancer, epilepsy and other diseases.
- The products on the ketogenic diet white list have a low glycemic index.Eating them has a positive therapeutic effect and helps in the treatment of acne.
- The probability of losing muscle mass is very low and at the same time a high percentage of subcutaneous fat is burned.
Disadvantages
In addition to the positive effects of the keto diet, this technique is not without drawbacks:
- Unbalanced diet.
- The appearance of acetone odor from the mouth or skin.
- When you enter ketosis, you often feel nausea, fatigue, lethargy, and have trouble concentrating.
- There are contraindications.
- Frequent constipation (or other intestinal problems) due to a lack of necessary fruits and vegetables in the diet.
Ketogenic diet
For epilepsy
This nutritional method was originally invented specifically for the treatment of epileptic seizures in adults and children.
Doctors have found that when fats are processed in the body, ketogenics are formed and it is they that have the ability to reduce the frequency of seizures in children and adults suffering from epilepsy.
Since the diet is unbalanced and fatty foods can cause liver and kidney problems, experts are quite skeptical about this eating style.In medical practice, its use has an equal number of positive and extremely negative results.
The decision to use a ketogenic diet by epileptics can only be made by a specialist.Treatment with this method is carried out strictly under the supervision of a doctor!
For oncology
Studies have shown that for people suffering from cancer, the combination of classic therapy and the ketogenic diet reduces the risk of metastasis and recurrence of the disease by 75%.
Unlike patients who eat normally, followers of the keto diet feel better, the body recovers faster, and the treatment has positive dynamics.The state of ketosis deprives cancer cells of energy, starving them, which significantly improves the effectiveness of radiation and chemotherapy.
Contraindications
As noted above, the keto diet has a number of contraindications.
You cannot join if:
- breastfeeding and pregnancy;
- high cholesterol levels;
- diabetes mellitus;
- the presence of renal, gastrointestinal and cardiac diseases;
- porphyria;
- lipid digestion disorders;
- hormonal imbalances.
Results
The positive effects of this eating style manifest themselves in different ways, depending on the individuality of the body.Depending on the type of diet chosen, a weight loss of 5 to 10 kg is likely in the first month.
To save the result you need to follow some simple rules:
- To maintain the result and not put the body in a state of stress after finishing the keto diet, it is necessary to gradually exit this diet.
- Don't indulge in prohibited foods while on the diet.– the risk of returning the lost kilograms in double volume is too high.
- The amount of fat in the diet must be gradually reducedand add carbohydrates 5 g per day.
- With correct adherence to the ketogenic diet and periodic medical visits, it is possible to improve not only external data by eliminating excess weight, but also radically change the quality of life in a positive direction.
Some people see results as early as the second week, while others have to wait up to three months.Such a variation over time does not indicate the ineffectiveness of the diet;adjustments to the ratio of nutrients in the diet are likely to be necessary.