The ketogenic diet, having become 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 is growing every year.
What is the keto diet?
Keto diet- This is a low-carbohydrate diet, characterized by a high content of fat in the diet and a moderate amount of protein.
The daily nutrient intake is distributed as follows:
- up to 10% carbohydrates;
- 50 to 60% fat;
- 30 to 40% protein.
Due to the low carbohydrate content in the daily menu, the body converts lipids into fatty acids and ketone bodies.These enter the brain and serve 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 emphasizes the absolute exclusion of quickly digestible and more complex carbohydrates, as well as caffeinated drinks.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 the burning of the subcutaneous fat layer.
Initially, this nutritional method was not intended to combat excess weight.It was believed that it would be an excellent aid in the treatment of certain diseases and in postoperative rehabilitation.
Basic principles
It is suitable for those who want to quickly lose a few centimeters of subcutaneous fat, athletes looking for a sculpted body, and it 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 of sugar and starch entering the body;
- maintain the balance of alcohol consumption;
- moderate physical activity;
- maintain the proportion of fats in the daily diet at 60%;
- protein-to-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 8-14 days.
- The number of main meals is at least 5 per day, but 7 is already a lot.
- You should eat every 3.5 to 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 necessary to increase the volume of clean water consumed to 3 liters per day.
- For people wishing to adhere to this nutritional method, without medical indication, a 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 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 certain foods and relying more on others.To better control and calculate your nutritional intake, you will find tables of desirable and prohibited foods below.
Authorized products
The list of nutritional products allows:
- meat products, poultry;
- fish, seafood;
- sausages, mayonnaise;
- mushrooms;
- certain 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;
- certain types of fruit and fruit juices;
- carbonated and caffeinated drinks;
- sweetened milk and alcoholic drinks.
Diet to initiate and maintain ketosis
The essence of the ketogenic diet is, as mentioned earlier, 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 point on, the body begins to draw energy from the fat cells and as a result, the weight loss process begins.
Entering a state of ketosis does not happen instantly.It takes almost a week for the body to undergo the desired lipolysis.
This happens in four steps:
- Stage 1. Unconditional glucose consumption.In the half day following the last meal produced, the body will consume glucose.
- Step 2. Glycogen processing.After glucose, the body shifts to glycogen stores from the liver and muscles.It takes almost 48 hours.
- Step 3. Processing of fats and proteins.Once the body runs out of carbohydrates, from which energy is 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 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 benefit of fats in the menu.
In 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 nutrients into account.Especially if the goal of tracking 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 distributed as a percentage.
For example, if a person weighs 80 kg, then 80 g of proteins, 300 g of fats and 20 g of carbons 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 difference between the sexes when creating a proper diet.Basically, if we do not take into account the type of keto diet, the menus of women and men differ in the amount of protein consumed.For men, in order to maintain muscle mass, a greater amount of nutrients is required.
Sample keto diet menu for a week
For men
An approximate budget menu for men looks like this:
| Day | Eat |
| 1 | First of all : 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 of all : brown rice pudding – 160 g, toast, tea – 120 g Second: borscht with meat – 240 g, chicken zrazy – 80 g, coleslaw – 80 g, jelly – 150 g Third: protein shake – 300 g Fourth: seafood salad – 180 g, cheese toast – 70 g, tea – 200 g Fifth: casein |
| 3 | First of all : 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: baked mushrooms – 120 g, vegetable salad – 150 g, tea – 200 g Fifth: unsweetened kefir – 230 g |
| 4 | First of all :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, cheese toast – 60 g, tea – 200 g Fifth: protein shake – 250 g |
| 5 | First of all : 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 of all : 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 of all : mushroom casserole – 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
Example menu for women:
| Day | Eat |
| 1 | First of all :omelette – 130 g, meat salad – 130 g, tea – 120 g Second: meat broth – 210 g, brown rice compote with vegetables – 180 g Third:cheese – 60 g Fourth: baked fish – 150 g, tea – 220 g Fifth: Riajenka – 250 g |
| 2 | First of all :fish cutlet – 80 g, ham toast – 75 g, rosehip tea – 130 g Second: borscht – 200 g, fish cutlet – 75 g, meat salad – 125 g Third: avocado – 50 g Fourth: beef entrecôtes – 180 g, tea – 220 g Fifth: unsweetened kefir – 230 g |
| 3 | First of all :scrambled eggs with ham – 80 g, cucumber and egg salad – 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 of all :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 pâté – 60 g, cucumber salad – 120 g, tea – 220 g Fifth: Riajenka – 250 g |
| 5 | First of all :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: sautéed mushrooms with ham and vegetables – 230 g, tea – 220 g Fifth: green tea – 220 g |
| 6 | First of all :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 of all :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 does not make you hungry, so choosing and combining dishes is not difficult.Here are some easy recipes to prepare while staying 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).
Progress of preparation:
- mix flour, plantain and baking powder;
- bring the water to a boil, pour into a bowl with the dry ingredients;
- add egg whites and vinegar;
- mix the mass with a blender for 2-3 minutes until it becomes suitable for modeling;
- form future loaves in any shape;
- place them on a greased baking sheet;
- sprinkle with sesame seeds and place in the oven;
- bake at 200 degrees on the bottom rack 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 – 3 g.
Progress of preparation:
- mix soy sauce, basil and garlic;
- cut the fish fillet into pieces, place it in an airtight bag, pour over the sauce obtained with the spices;
- and place in the refrigerator to marinate for 60 minutes;
- preheat the oven to 180 degrees;
- once the time is up, place the foil-lined baking sheet with the fish and asparagus in the oven;
- cook 20 minutes;
- Meanwhile, brown the mushrooms and onions in a pan;
- then spread this mixture over the cooking fish;
- cook 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.
Progress of preparation:
- wash the meat, cut it into pieces, 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 in the cream sauce;
- 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 piece;
- garlic – 1 clove;
- tomato – 2 pieces;
- vinegar (apple) – 50 g;
- oil (olive) –30 g;
- ground ginger – 7 g;
- salt (sea) – 2 g.
Progress of preparation:
- rinse meat, make shallow cuts on steaks;
- Peel the onion and cut it into small 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 to 7 minutes;
- place ginger in a separate bowl, add salt, pour in vinegar;
- add the resulting sauce to the meat, stir;
- reduce heat to minimum;
- cook with the lid closed until the liquid evaporates;
- When serving, sprinkle with herbs.
The effectiveness of the keto diet
As already indicated, 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 correct nutritional rules and principles are followed, a person following a ketogenic diet is “destined” to lose 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 some diseases.
To increase the effectiveness of the diet, it is advisable to follow a few rules:
- Choose a vitamin and mineral complex 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 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 choose a different nutritional method so as not to put yourself in 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 activity.and do not anticipate too much 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 time and skill to get into the habit of properly preparing meals while being keto-friendly.Therefore, you should try to plan your day in such a way that there is no possibility of an “unauthorized” snack.
- To minimize the negative effects of dieting, 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 intake of clean water.Proper fluid balance is the key to effective weight loss.
- Maintaining electrolyte balance is equally important in the process of shedding unnecessary inches of fat.Lightly salted foods will not only improve the taste of dishes, but also have a positive effect on your well-being.
Depending on the goals set (whether weight loss, weight loss, weight gain, etc.), the necessary diet option is selected.
Varieties
Classic (standard or basic)
- This type of diet is considered the most common and simplest.
- 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 no or low physical activity.
Target
- 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 reduced to a minimum (0.5 or 1 g per kg of body weight), the level of fats is slightly reduced so as not to exceed the caloric intake of the daily diet.
Cyclic
- This is an option for the “advanced”.Involves periodic carbohydrate feeding.
- The break between carbohydrate “sets” depends on the tasks, goals and intensity of physical activity.
- At the same time, the weight of fats in the diet decreases, proteins increase, and 7-10 g of coals fall 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.
- Recommended for people with high physical activity who feel weak due to lack of carbohydrates.
Indications
Diet presented:
- those who want to lose weight, slim down, gain muscle mass;
- for epilepsy;
- for oncological diseases.
Benefits
- This way 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 to the menu;the dishes are quite varied.You just need to follow the nutrient intake formula.
- The benefit of following a keto diet has been proven to fight cancer, epilepsy, and other diseases.
- Products on the ketogenic diet whitelist have a low glycemic index.Their consumption has a positive therapeutic effect and helps in the treatment of acne.
- There is a very low probability of losing muscle mass along with a high percentage of subcutaneous fat burned.
Disadvantages
In addition to the positive effects of the keto diet, this technique is not without disadvantages:
- Unbalanced diet.
- The appearance of an acetone odor coming from the mouth or skin.
- When you enter ketosis, you often experience nausea, fatigue, lethargy, and 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.
Since 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, its use gives an equal number of positive and extremely negative results.
The decision to use the 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
Studies have shown that for people suffering from cancer, the combination of conventional therapy and a ketogenic diet reduces the risk of metastasis and disease relapse 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, making them hungry, which greatly 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 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 from 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 completing the keto diet, you have to gradually get out of this diet.
- Do not indulge in prohibited foods during your diet.– the risk of restoring the lost kilos in double volume is too high.
- The amount of fat in the diet should be gradually reduced, and add carbohydrates 5 g per day.
- With proper compliance with the ketogenic diet and periodic medical examinations, it is possible not only to improve external data by eliminating 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 does not indicate the ineffectiveness of the regime;In all likelihood, adjustments to the ratio of nutrients in the diet will be necessary.