The ketogenic diet, after becoming known to the general public, immediately attracted attention and became a favorite among show business stars.Physicians, nutritionists, doctors and athletes have not yet come to a consensus about 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, which is characterized by a high content of fat 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 content of carbohydrates in the daily menu, the body converts lipids into fatty acids and ketone bodies.The latter enter the brain and serve as a source of energy 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 most complex carbohydrates, as well as drinks containing caffeine.The diet is based on fatty meat products and saturated fats.
This style of eating 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 an excellent 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 inches of subcutaneous fat, athletes seeking a sculpted body, and it is also used in the rehabilitation of patients with epilepsy and oncology.This nutritional method is a rather complex and delicate process.
It is based on the following principles:
- reducing to a minimum the amount of carbohydrates consumed;
- strict control over the sugar and starch entering the body;
- maintaining drinking balance;
- moderate physical activity;
- maintaining the proportion of fats in the daily diet at 60%;
- protein-fat ratio 1:2;
- smooth 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 diet rules:
- 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.
- Watch the portion - it should be small.
- It is advisable to avoid snacking between “sanctioned” meals.
- The effect of the diet occurs only if it is strictly followed.
- It is required 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.
- Do not worry about the amount of lipids in the daily menu - with this style of nutrition, they are the main energy source for the human body.
- The intensity of physical activity should not be excessively high.
- To get into 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 leaning more heavily 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, herbs;
- dried fruits, nuts;
- milk, eggs;
- oils, fats;
- non-alcoholic drinks.
Prohibited Products
When following a ketogenic diet, the following are strictly prohibited:
- starchy vegetables;
- pasta and bakery products, flour;
- cereals;
- confectionery;
- some types of fruits and juices;
- carbonated and caffeinated drinks;
- sweet milk and alcoholic drinks.
Diet for initiating and maintaining ketosis
The essence of the ketogenic diet is, as mentioned earlier, that the body replaces glycolysis with lipolysis.Simply put, it “switches” from the breakdown of carbohydrates to the breakdown of 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 accordingly, the process of losing weight begins.
Entering a state of ketosis does not happen instantly.It takes almost a week for the body to switch to the desired lipolysis.
This happens in four stages:
- Stage 1.Unconditional consumption of glucose.Within half a day after the last meal produced, the body will consume glucose.
- Stage 2.Glycogen processing.Following glucose, the body moves to glycogen reserves from the liver and muscles.This takes almost 48 hours.
- Stage 3.Processing of fats and proteins.After the body runs out of carbohydrates, from which energy has returned, it switches to the synthesis of muscle fibers and fatty acids.This is the most difficult step towards the formation of ketones.
- Stage 4.Fat consumption.Ketosis itself.When the body is accustomed to a minimum of carbohydrates and the process of burning protein becomes slower, the consumption of fatty acids begins.
The diet for active fat burning, and accordingly, maintaining ketosis, is based on the principle of the absolute advantage of fats in the menu.
As a percentage:
- fats – 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 taking into account nutrients.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 from the percentage.
For example, if a person weighs 80 kg, then 80 g of protein, 300 g of lipids and 20 g of coals are needed per day.If you feel weak during the transition period (first week), then you can increase the number of grams of the last nutrient, but not more than 50 units.
There is no fundamental gender difference when creating a proper diet.Basically, if you do not take into account the type of keto diet, the women's and men's menus differ in the amount of protein consumed.For men, in order to maintain muscle mass, a larger amount of the nutrient is required.
Sample keto diet menu for a week
For men
An approximate budget menu for men looks like this:
| Day | Eating |
| 1 | First: omelette – 80 g, beef chop – 120 g, tea – 120 g Second: chicken breast – 130 g, vegetable salad – 130 g, jelly – 230 g Third: cottage cheese – 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 – 160 g, toast, tea – 120 g Second: meat borscht – 240 g, chicken zrazy – 80 g, cabbage salad – 80 g, jelly – 150 g Third: protein shake – 300 g Fourth: seafood salad – 180 g, toast 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 g Fourth: oven-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, jelly – 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 pcs., 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: cottage cheese – 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 | Eating |
| 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: Ryazhenka – 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 g Fourth: beef entrecotes – 180 g, tea – 220 g Fifth: unsweetened kefir – 230 g |
| 3 | First:scrambled eggs with ham – 80 g, salad with cucumber 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, zucchini pancakes – 130 g, jelly – 150 g Fifth: kefir – 230 g |
| 4 | First:boiled eggs – 3 pcs., 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 pate – 60 g, cucumber salad – 120 g, tea – 220 g Fifth: Ryazhenka – 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: nuts –30 g Fourth: mushrooms fried 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 g 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 g Fourth: cabbage rolls – 180 g, tea – 220 g Fifth: green tea – 200 g |
Recipes
This type of diet is not “hungry”, so choosing and combining dishes is not difficult.Here are a few recipes that are easy to prepare and still stay 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 baking powder;
- bring water to a boil, pour into a bowl with dry ingredients;
- add egg whites and vinegar;
- mix the mass with a mixer for 2-3 minutes until it becomes suitable for modeling;
- form future breads in any form;
- place them on a greased baking sheet;
- sprinkle sesame seeds on top and place in the oven;
- bake at 200 degrees on the bottom shelf for about an hour;
- readiness is determined by tapping on the bottom of the loaf;
- the finished bread makes an “empty” sound.
Salmon baked 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 – 10g;
- butter – 20 g;
- basil – 3 g.
Preparation progress:
- mix soy sauce, basil and garlic;
- cut the fish fillet into pieces, place in a sealed bag, pour over the resulting sauce with spices;
- and place in the refrigerator to marinate for 60 minutes;
- preheat the oven to 180 degrees;
- after the time has passed, place the foil-lined baking sheet with the fish and asparagus laid out in the oven;
- cook for 20 minutes;
- During this time, fry the mushrooms and onions in a frying pan;
- then spread this mixture onto the cooking fish;
- bake for another 10 minutes.
Chicken casserole with cheese and olives
Ingredients:
- chicken (breasts) – 700 g;
- pesto sauce – 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, add salt;
- fry on both sides until golden brown;
- mix cream and pesto sauce in a bowl;
- place chicken in baking dish;
- Place finely chopped garlic, olives and cheese on top;
- pour sauce with cream;
- bake in the oven at 200 degrees for half an hour;
- When the edges of the dish become sandy, you can remove it - the casserole is ready.
Roast beef
Ingredients:
- beef – 2 pieces without bones;
- onion – 1 pc.;
- garlic – 1 clove;
- tomato – 2 pcs.;
- vinegar (apple) – 50 g;
- oil (olive) –30 g;
- ground ginger – 7 g;
- salt (sea) – 2 g.
Preparation progress:
- rinse the meat, make shallow cuts on top of the steaks;
- Peel the onion and cut into small cubes;
- chop tomatoes into cubes;
- Place the steaks in a preheated frying pan greased with olive oil;
- brown on both sides over medium heat;
- then add tomato cubes, onion and crushed garlic to the meat;
- fry, stirring occasionally, 5-7 minutes;
- place ginger in a separate bowl, add salt, pour vinegar;
- add the resulting sauce to the meat, stir;
- turn the fire to minimum intensity;
- cook with the lid closed until the liquid evaporates;
- 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 for sure - provided that the appropriate rules and principles of nutrition are followed, a person following a ketogenic diet is “doomed” to lose from 1 to 3 kg of weight per week.It is widely used by celebrities to get rid of extra centimeters, by athletes to create a sculpted body, and is also prescribed for certain diseases.
To increase the effectiveness of the diet, it is advisable to adhere to some rules:
- Choose a complex of vitamins and minerals to maintain the body.
- It is necessary to undergo a medical examination,to make sure there are no contraindications to maintaining this style of eating.The ketogenic diet, except in certain cases, requires “iron” health.
- Carefully consider the possibility of eliminating certain products.If it is not possible to limit yourself, for example, in eating bread or pasta, then it is better to choose a different nutritional method so as not to put yourself into an even greater state of stress.
- In the first or second week, while the metabolic process is being restructured, try not to bring your lifestyle to fanatical activityand do not plan too high physical and mental stress.When the body enters a ketotic state, there is unlikely to be an increase in any athletic performance or mental performance.
- It takes some time and skill to form the habit of preparing meals correctly while sticking to keto.Therefore, you should try to plan your day so that there is no opportunity for an “unauthorized” snack.
- To minimize the negative effects of dieting, 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 odor of acetone, so it is recommended to double your consumption of clean water.Proper water balance is the key to effective weight loss.
- Equally important in the process of getting rid of unnecessary centimeters of fat is maintaining electrolyte balance.Slightly salted food will not only improve the taste of dishes, but will also have a positive effect on your well-being.
Based on the goals set (be it weight loss, cutting, weight gain, etc.), the necessary diet option is selected.
Varieties
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, an average protein content, and an extremely minimal amount of carbohydrates.
- Recommended for people with zero or low physical activity.
Targeted
- This variety involves adding carbohydrates to the diet, but at certain times and in a certain volume.
- So-called carbohydrate loading 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”.Involves periodic carbohydrate feeding.
- The break between “sets” of carbohydrates depends on the tasks, goals and intensity of physical activity.
- At the same time, the weight of fats in the diet is reduced, proteins are increased, and 7-10 g of coals fall per 1 kg of body weight.
- Loading time ranges 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.
Indications
Diet shown:
- those who want to lose weight, get lean, gain muscle mass;
- for epilepsy;
- for oncological diseases.
Advantages
- This method of eating is not “hunger”.The feeling of hunger appears extremely rarely.
- Changing metabolism through ketosis promotes rapid weight loss compared to other methods.
- There is no clear order for the menu; the dishes are quite varied.You just need to follow the nutrient intake formula.
- The value of following a keto diet has been proven for cancer, epilepsy and other diseases.
- 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.
- There is a very low probability of losing muscle mass at the same time as a high percentage of burning subcutaneous fat.
Flaws
Along with the positive effects of following the keto diet, this technique is not without its drawbacks:
- Imbalanced diet.
- The appearance of acetone odor from the mouth or skin.
- When entering ketosis, you often feel nausea, fatigue, lethargy, and have problems concentrating.
- There are contraindications.
- Frequent constipation (or other intestinal problems) due to the lack of necessary vegetables and fruits 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, ketogens are formed, and it is they that have the ability to reduce the frequency of seizures in children and adults with epilepsy.
Since the diet is unbalanced and fatty foods can lead to problems with the liver and kidneys, experts are quite skeptical about this style of eating.In medical practice, there are an equal number of positive and extremely negative results from its use.
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 classical therapy and a ketogenic diet reduces the risk of metastases and relapse of the disease by 75%.
Unlike those patients who eat normally, adherents of the keto diet feel better, the body recovers faster, and treatment has positive dynamics.The state of ketosis deprives cancer cells of energy, causing them to starve, which significantly improves the effectiveness of radiation and chemotherapy.
Contraindications
As noted above, the keto diet has a number of contraindications.
You cannot adhere to it if:
- lactation and pregnancy;
- elevated cholesterol levels;
- diabetes mellitus;
- the presence of kidney, gastrointestinal, and heart diseases;
- porphyria;
- lipid digestion disorders;
- hormonal imbalances.
Results
The positive effects of this style of eating manifest themselves in different ways, depending on the individuality of the body.Depending on the type of diet chosen, weight loss of 5 to 10 kg is likely in the first month.
To save the result, you need to follow a few simple rules:
- To maintain the result and not put the body into a state of stress after finishing the keto diet, it is necessary to make a gradual exit from this diet.
- Don't indulge in foods that are prohibited during your diet.– the risk of returning lost kilograms in double volume is too high.
- The amount of fat in the diet needs to be gradually reduced, and add carbohydrates 5 g per day.
- With proper adherence to the ketogenic diet and periodic medical examinations, it is possible to improve not only external data by getting rid of excess weight, but also radically change the quality of life in a positive direction.
Some people see results already in the second week, while others have to wait up to three months.Such a variation in the time frame does not indicate the ineffectiveness of the diet; in all likelihood, adjustments to the ratio of nutrients in the diet are required.