After the ketogenic diet became known to the general public, it immediately attracted attention and became a favorite among pop stars.Doctors, nutritionists, doctors and athletes have not yet reached a consensus on its impact and effectiveness, but the number of supporters 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.
The daily intake of nutrients is distributed as follows:
- up to 10% carbohydrates;
- 50-60% fat;
- 30-40% protein.
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 diet.
The essence of the keto diet
The peculiarity of the diet insists on the absolute exclusion of quickly digestible carbohydrates and the most complex carbohydrates, as well as beverages containing caffeine.The diet is based on fatty meat products and saturated fats.
This way of eating 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 subcutaneous fat.
Initially, this method of nutrition was not intended to fight 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 centimeters of subcutaneous fat, athletes who are looking for a shaped body, and it is also used in the rehabilitation of patients with epilepsy and oncology.This method of nutrition is a rather complex and delicate process.
It is based on the following principles:
- reducing the amount of carbohydrates consumed to a minimum;
- strict control over the intake of sugar and starch in the body;
- maintaining the balance of drinking;
- moderate physical activity;
- maintaining the proportion of fat in the daily diet at 60%;
- ratio of protein and fat 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 way of life so that following the keto diet would not be a reckless and uncontrolled process that can significantly worsen the condition of the body.
So, the rules of nutrition:
- The 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 a day, but 7 is already a lot.
- You must eat every 3.5-4 hours.
- Watch the portion - it should be small.
- It is recommended to avoid snacking between "sanctioned" meals.
- The effect of the diet occurs only if it is strictly followed.
- It is necessary to increase the amount of clean water consumed to 3 liters per day.
- For people who want to adhere to this method of nutrition, without medical indications, a consultation with a specialist is necessary.
- Do not worry about the amount of lipids in the daily menu - with this type of diet, they are the main source of energy for the human body.
- The intensity of physical activity should not be excessively high.
- In order 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 if the body is completely healthy and strong.
The keto diet involves giving up some foods and relying more on others.In order to better control and calculate your nutrient intake, below are tables with 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;
- soft drinks.
Prohibited products
When following a ketogenic diet, the following are strictly prohibited:
- starchy vegetables;
- pasta and bakery products, flour;
- cereals;
- confectionery products;
- some types of fruits and juices;
- carbonated and caffeinated beverages;
- sweet milk and alcoholic beverages.
A diet to initiate and maintain ketosis
The essence of the ketogenic diet, as mentioned earlier, is that the body replaces glycolysis with lipolysis.Simply put, it "switches" from breaking down carbohydrates to breaking down fat.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.The body needs almost a week to switch to the desired lipolysis.
This happens in four stages:
- Phase 1. Unconditional consumption of glucose.Within half a day after the last meal, the body will use up glucose.
- Phase 2. Processing of glycogen.After glucose, the body moves to glycogen reserves from the liver and muscles.This lasts for almost 48 hours.
- Phase 3. Fat and protein processing.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 to making ketones.
- Phase 4. Fat consumption.Ketosis itself.When the body gets used to a minimum of carbohydrates and the process of protein burning becomes slower, the consumption of fatty acids begins.
The diet for active fat burning, and thus maintaining ketosis, is based on the principle of the absolute advantage of fat in the menu.
in percent:
- 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 eating methods, requires taking nutrients into account.Especially if the goal of monitoring it is weight loss.
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 separated from the percentage.
For example, if a person weighs 80 kg, then 80 g of protein, 300 g of lipids and 20 g of carbohydrates are needed per day.If you feel weak during the transition period (the first week), then you can increase the number of grams of the last nutrient, but not more than 50 units.
There is no fundamental difference between the sexes when creating a proper diet.Basically, if you do not take into account the type of keto diet, women's and men's menus differ in the amount of protein.Men need more nutrients to maintain muscle mass.
A 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 cutlet - 120 g, tea - 120 g other: chicken breast - 130 g, vegetable salad - 130 g, jelly - 230 g Third: fresh 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 other: 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 other: chicken soup - 180 g, beef medallions - 90 g, vegetable salad - 140 g, tea - 180 g Third: cheese - 80 g fourth: mushrooms baked in the oven - 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 other: 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 other: pureed 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 other: fish broth - 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 other: chicken soup - 160 g, beef cutlets - 160 g, vegetable salad - 80 g, jelly - 200 g Third: fresh 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 other: 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 other: borscht - 200 g, fish cutlet - 75 g, meat salad - 125 g Third: avocado - 50 g 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 other: poultry broth - 210 g, rabbit cutlet - 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, walnuts - 30 g other: fish broth - 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 other: pureed vegetable 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:fresh cheese - 130 g, rosehip tea - 130 g other: chicken soup - 130 g, pork cutlet in cheese - 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 other: mushroom soup with meat - 160 g, baked fish - 80 g, vegetable salad - 100 g Third: cheese - 80 g fourth: sarmice - 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 some recipes that are easy to prepare and still stay in ketosis.
Special keto bread
Ingredients:
- eggs - 3 egg 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 (optional).
Preparation progress:
- mix flour, plantain and baking powder;
- boil water, pour into a container 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 loaves in any shape;
- place them on a greased baking sheet;
- sprinkle sesame seeds on top and put in the oven;
- bake at 200 degrees on the bottom shelf for about an hour;
- readiness is determined by tapping the bottom of the loaf;
- ready-made bread makes an "empty" sound.
Baked salmon with asparagus
Ingredients:
- salmon (filling) – 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 g.
Preparation progress:
- mix soy sauce, basil and garlic;
- cut the fish fillet into pieces, put it in a sealed bag, cover it with the resulting sauce with spices;
- and put in the fridge to marinate for 60 minutes;
- heat the oven to 180 degrees;
- after the time is up, put the baking sheet with the fish and asparagus in the oven;
- cook for 20 minutes;
- During this time, fry mushrooms and onions in a pan;
- then spread this mixture over the cooking fish;
- bake for another 10 minutes.
Chicken casserole with cheese and olives
Ingredients:
- chicken (breast) – 700 g;
- pesto sauce - 90 g;
- sour cream (whipped cream) – 400 ml;
- olives (marinated) – 200 g;
- feta cheese - 250 g;
- garlic - 1 clove;
- oil for frying;
- green;
- oil (olive) – 40 g;
- salt (sea) – 10 g.
Preparation progress:
- wash the meat, cut it into pieces, salt it;
- 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 an oven heated to 200 degrees for half an hour;
- When the edges of the pan become sandy, you can remove it - the pan is ready.
Roast beef
Ingredients:
- beef - 2 pieces without bones;
- onion - 1 pc.;
- garlic - 1 clove;
- tomatoes - 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 the steaks;
- Peel the onion and cut it into small cubes;
- cut tomatoes into cubes;
- Put the steaks in a heated pan greased with olive oil;
- brown on both sides over medium heat;
- then add diced tomatoes, black and crushed garlic to the meat;
- fry, stirring occasionally, for 5-7 minutes;
- put the ginger in a separate container, add salt, cover with vinegar;
- add the resulting sauce to the meat, mix;
- reduce the heat to minimum intensity;
- cook with the lid closed until the liquid evaporates;
- When serving, sprinkle with herbs.
Effectiveness of the keto diet
As already mentioned, there is no consensus on the effectiveness of this method of nutrition.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 rules and principles of nutrition 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 centimeters, athletes to create a sculpted body, and it is also prescribed for certain diseases.
To increase the effectiveness of the diet, it is recommended to follow some rules:
- Choose a complex of vitamins and minerals for the maintenance of the organism.
- 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 you cannot limit yourself, for example, in eating bread or pasta, then it is better to choose a different way of eating so as not to put yourself under even more stress.
- In the first or second week, while the metabolic process is being restructured, try not to lead your lifestyle to fanatical activitiesand don't plan too much physical and mental stress.When the body enters a ketotic state, it is unlikely that any increase in athletic or mental performance will occur.
- It takes some time and skill to get into the habit of properly preparing meals while following keto.Therefore, try to plan your day so that there is no opportunity for an "unauthorized" snack.
- To reduce the negative effects of dieting, you must remember to include fiber-rich foods in your diet.They improve and normalize the work 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 the 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 the balance of electrolytes.Low-salt food will not only improve the taste of the food, but will also have a positive effect on your mood.
Based on the set goals (be it weight loss, haircut, 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.
- It is recommended for people with zero or low physical activity.
Targeted
- This variety involves adding carbohydrates to the diet, but at a certain time and in a certain amount.
- 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, in order 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 caloric content of the daily diet.
Cyclic
- This is an "advanced" option.It involves periodic carbohydrate feeding.
- The break between carbohydrate "sets" depends on tasks, goals and intensity of physical activity.
- At the same time, the weight of fat in the diet is reduced, proteins are increased, and 7-10 g of coal are lost per 1 kg of body weight.
- Charging time ranges from 8 to 36 hours.
- Intervals can be increased, taking into account the condition of the body.
- It is recommended for people with high physical activity who feel weak due to a lack of carbohydrates.
Indications
Diet shown:
- those who want to lose weight, become lean, gain muscle mass;
- for epilepsy;
- for oncological diseases.
Advantages
- This way of eating is not "starvation".The feeling of hunger occurs extremely rarely.
- Changing your 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 in cancer, epilepsy and other diseases has been proven.
- 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 a keto diet, this technique is not without its drawbacks:
- Unbalanced diet.
- The appearance of the smell of acetone from the mouth or skin.
- When you enter ketosis, you often feel nauseous, tired, lethargic, and have trouble 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 method of nutrition 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, ketogenics are produced, and it is precisely these 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 way of eating.In medical practice, there is an equal number of positive and extremely negative results from its use.
The decision to use a ketogenic diet in epileptics can only be made by a specialist.Treatment with this method is carried out strictly under the supervision of a doctor!
For oncology
Research has shown that in people suffering from cancer, the combination of classical therapy and a ketogenic diet reduces the risk of metastasis and recurrence of the disease by 75%.
Unlike those patients who eat normally, supporters 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, which leads to starvation, which significantly improves the effectiveness of radiation and chemotherapy.
Contraindications
As mentioned above, the keto diet has a number of contraindications.
You cannot adhere to it if:
- breastfeeding and pregnancy;
- elevated cholesterol level;
- diabetes mellitus;
- the presence of kidney, gastrointestinal and heart diseases;
- porphyria;
- disorders of lipid digestion;
- hormonal imbalances.
The results
The positive effects of this way of eating are manifested in different ways, depending on the individuality of the organism.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 must follow a few simple rules:
- To keep the result and not put the body in a state of stress after the end of the keto diet, it is necessary to gradually abandon this diet.
- Do not indulge in foods that are forbidden during your diet.- the risk of regaining the lost kilos in double volume is too great.
- The amount of fat in the diet should 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 solving excess weight, but also to 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 in time frame does not indicate the ineffectiveness of the diet;in all probability, an adjustment of the ratio of nutrients in the diet is required.