The ketogenic diet, after becoming known to the general public, immediately attracted attention and became one of the favorites of show business stars.Doctors, nutritionists, doctors and athletes have not yet reached a consensus on its influence and effectiveness, but the number of followers of this diet grows every year.
What is the keto diet?
Keto diet- This is a low-carb diet characterized by a high dietary fat content 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 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 eating style puts the body in 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 aimed at combating excess weight.It was believed that it would be an excellent aid in the treatment of certain diseases and post-operative rehabilitation.
Basic principles
It is recommended for those who want to quickly lose a few centimeters of subcutaneous fat, athletes looking for a sculpted body, and is also used in the rehabilitation of patients with epilepsy and oncology.This nutritional method is a very complex and delicate process.
It is based on the following principles:
- reduce the amount of carbohydrates consumed to a minimum;
- strict control over sugar and starch entering the body;
- maintain the balance of the drink;
- moderate physical activity;
- maintain the proportion of fat 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 were 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 to 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.
- Be careful with the portion - it should be small.
- It is advisable to avoid snacking between “sanctioned” meals.
- The effect of the diet only occurs if it is followed exactly.
- It is necessary to increase the volume of clean water consumed to 3 liters per day.
- For people who wish to adhere to this nutritional method, without medical advice, consultation with a specialist is necessary.
- Don't worry about the amount of lipids in the daily menu - with this style of eating, they are the main source of energy 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 relying more on others.To better control and calculate 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 beverages.
Diet to start and maintain ketosis
The essence of the ketogenic diet is, as mentioned earlier, for the body to replace 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 at least 50 g, the formation of ketones begins.From this moment on, the body begins to extract energy from fat cells and, consequently, the weight loss process 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 steps:
- Step 1. Unconditional glucose consumption.Half a day after the last meal produced, the body will consume glucose.
- Step 2. Glycogen processing.After glucose, the body switches to glycogen reserves in the liver and muscles.This takes almost 48 hours.
- Step 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 for the formation of ketones.
- Step 4. Fat consumption.Ketosis itself.When the body is accustomed to a minimum of carbohydrates and the protein burning process slows down, the consumption of fatty acids begins.
The diet for actively burning fat and, consequently, maintaining ketosis, is based on the principle of the absolute advantage of fats on 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 consideration of nutrients.Especially if the objective 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 as a percentage.
For example, if a person weighs 80 kg, 80 g of protein, 300 g of lipids and 20 g of charcoal are needed per day.If you feel weak during the transition period (first week), you can increase the number of grams of the last nutrient, but not more than 50 units.
There is no fundamental gender difference in creating a proper 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 the nutrient is needed.
Sample keto diet menu for a week
For men
An approximate budget menu for men looks like this:
| Day | Eat |
| 1 | First: omelet – 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 Room: fish baked 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: beef borscht – 240 g, chicken zrazy – 80 g, cabbage salad – 80 g, jelly – 150 g Third: protein shake – 300 g Room: seafood salad – 180 g, toast with cheese – 70 g, tea – 200 g Fifth: casein |
| 3 | First: scrambled eggs with ham – 150 g, biscuits – 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 Room: 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 Room: red fish – 110 g, toast with cheese – 60 g, tea – 200 g Fifth: protein shake – 250 g |
| 5 | First: boiled eggs – 3 pcs., roast 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, cookies – 20 g Room: baked fish – 180 g, vegetable salad – 120 g, tea – 200 g Fifth: casein |
| 6 | First: omelet – 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 Room: 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 Room: 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:omelet – 130 g, meat salad – 130 g, tea – 120 g Second: meat broth – 210 g, brown rice cooked with vegetables – 180 g Third:cheese – 60 g Room: 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 Room: beef spare ribs – 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 Room: 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 - 60g Room: meat 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: walnuts –30 g Room: 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 g Room: sausages, ham, tea – 220 g Fifth: kefir – 230 g |
| 7 | First:omelet – 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 Room: cabbage rolls – 180 g, tea – 220 g Fifth: green tea – 200 g |
Revenues
This type of diet is not “starvation”, so choosing and combining dishes is not difficult.Here are some recipes that are easy to prepare and still stay in ketosis.
Special keto bread
Ingredients:
- eggs - 3 whites;
- almond flour - 0.25 cup;
- water – 0.25 cups;
- chopped banana – 50 g;
- baking powder – 10 g;
- apple cider vinegar – 10 g;
- sea salt – 5 g;
- sesame seeds (optional).
Preparation progress:
- mix flour, banana and yeast;
- bring the water to a boil, pour into a bowl with the dry ingredients;
- add egg whites and vinegar;
- mix the dough with a mixer for 2-3 minutes until it is suitable for modeling;
- form future loaves of any shape;
- place them on a greased baking tray;
- sprinkle sesame seeds on top and bake;
- bake at 200 degrees on the bottom shelf for about an hour;
- readiness is determined by tapping the bottom of the bread;
- the finished bread makes an “empty” 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 – 10g;
- butter – 20 g;
- basil – 3g.
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 baking tray lined with aluminum foil with the fish and asparagus in the oven;
- cook for 20 minutes;
- During this time, fry the mushrooms and onions in a frying pan;
- then spread this mixture over the cooked fish;
- bake for another 10 minutes.
Chicken Casserole with Cheese and Olives
Ingredients:
- chicken (breast) – 700 g;
- pesto sauce – 90 g;
- cream (whipped) – 400 ml;
- olives (marinated) – 200 g;
- feta cheese – 250 g;
- garlic - 1 clove;
- oil for frying;
- green;
- olive oil (olive) – 40 g;
- salt (sea) – 10 g.
Preparation progress:
- wash the meat, cut into pieces, add salt;
- fry on both sides until golden;
- mix the cream and pesto sauce in a bowl;
- place the chicken in the roasting pan;
- Place the chopped garlic, olives and cheese on top;
- pour sauce with cream;
- bake 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 unit;
- garlic – 1 clove;
- tomato – 2 pcs.;
- vinegar (apple) – 50 g;
- olive oil –30 g;
- powdered 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 cubes;
- chop the 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, for 5-7 minutes;
- put ginger in a separate bowl, add salt, pour in vinegar;
- add the resulting sauce to the meat, stir;
- turn on the heat at 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 certain - as long as proper 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 get rid of extra inches, 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 follow some rules:
- Choose a vitamin and mineral complex to maintain the body.
- It is necessary to undergo a medical examination,to make sure there are no contraindications to maintaining this eating style.The ketogenic diet, except in certain cases, requires “iron” health.
- Carefully consider eliminating certain products.If it is not possible to limit yourself, for example, to eating bread or pasta, then it is better to opt for a different nutritional method to avoid putting yourself in an even greater state of stress.
- In the first week or two, while the metabolic process is being restructured, try not to lead your lifestyle into fanatical activitiesand don't plan for very high physical and mental stress.When the body enters a ketotic state, there is unlikely to be an increase in athletic or mental performance.
- It takes some time and skill to get into the habit of preparing meals correctly while following 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 the diet, 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 fluid balance is the key to effective weight loss.
- Equally important in the process of eliminating unnecessary inches of fat is maintaining electrolyte balance.Slightly salty foods not only improve the taste of dishes, but 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 simple diet.
- It is characterized by a high dietary fat content, a medium 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.
- The so-called carbohydrate load occurs on training days.
- To increase endurance and intensity, charcoal is consumed in the pre-workout hours (before and after exercise).
- On rest days, to maintain ketosis, the amount of carbohydrates is reduced to a minimum (0.5 or 1 g per kg of body weight), the level of fat 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 with carbohydrates.
- The interval 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 increase, and 7-10 g of coal falls per 1 kg of body weight.
- Charging time varies from 8 to 36 hours.
- The 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, lose weight, gain muscle mass;
- for epilepsy;
- for oncological diseases.
Benefits
- This method of feeding is not “starvation”.The feeling of hunger appears very rarely.
- Changing 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 need to follow the nutrient intake formula.
- The value of following a keto diet has been proven for cancer, epilepsy, and other illnesses.
- Products on the ketogenic diet white list have a low glycemic index.Eating them has a positive therapeutic effect and helps treat acne.
- There is a very low probability of losing muscle mass at the same time as a high percentage of burning subcutaneous fat.
Disadvantages
Along with the positive effects of following the keto diet, this technique has its drawbacks:
- Unbalanced diet.
- The appearance of acetone odor in the mouth or on the skin.
- When entering ketosis, you often feel nausea, fatigue, lethargy, and have trouble concentrating.
- There are contraindications.
- Frequent constipation (or other intestinal problems) due to 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 discovered 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.
As the diet is unbalanced and fatty foods can cause liver and kidney problems, 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 for 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 the ketogenic diet reduces the risk of metastases and disease relapse by 75%.
Unlike patients who eat normally, keto diet adherents feel better, the body recovers faster, and the treatment has a positive dynamic.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 join it if:
- lactation and pregnancy;
- high cholesterol levels;
- diabetes mellitus;
- the presence of kidney, gastrointestinal and heart 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 a few 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 get out of this diet.
- Do not indulge in prohibited foods during your diet.– the risk of returning lost kilograms in double volume is very high.
- The amount of fat in the diet needs to be reduced graduallyand add 5 g of carbohydrates per day.
- With adequate adherence to the ketogenic diet and periodic medical examinations, it is possible to improve not only external data, 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 variation in the time interval does not indicate ineffectiveness of the diet;in all likelihood, adjustments to the proportion of nutrients in the diet are necessary.