The ketogenic diet, after becoming known to the general public, immediately attracted attention and became a favorite of show business stars.Doctors, nutritionists, doctors and athletes have not yet reached a consensus about its influence 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, which is characterized by a high content of fat in the food and a moderate amount of protein.
The daily intake of nutrients 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 complete exclusion of quickly digestible carbohydrates and most complex carbohydrates, as well as beverages containing caffeine.The diet is based on fatty meat products and saturated fat.
This style of eating puts the body in a state of stress where 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 method of nutrition is not intended to fight excess weight.It is believed that it will 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 looking for a sculpted body, and is also used in the rehabilitation of patients with epilepsy and oncology.This method of feeding is a rather complex and delicate process.
It is based on the following principles:
- minimizing the amount of carbohydrates consumed;
- strict control over sugar and starch entering the body;
- maintaining the balance of drinking;
- moderate physical activity;
- maintaining the proportion of fat in the daily diet at 60%;
- protein-fat ratio 1:2;
- smoothly entering and exiting the diet.
Basic rules
Based on the above principles, the basic rules are logically formed, according to which it is necessary to change the way of life, 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:
- 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 per day, but 7 is already a lot.
- You should 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 followed strictly.
- It is necessary to increase the volume of clean water consumed to 3 liters per day.
- For people who wish to adhere to this method of nutrition, 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 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 leaning more heavily on others.For better control and calculation of nutrient intake, tables of desired and prohibited foods are given below.
Allowed products
The grocery list 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;
- some types of fruits and juices;
- carbonated and caffeinated beverages;
- sweetened milk and alcoholic beverages.
A diet to start 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 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.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 produced meal, the body will consume glucose.
- Stage 2. Processing of glycogen.After glucose, the body switches to glycogen stores from the liver and muscles.This takes almost 48 hours.
- Stage 3. Fat and protein processing.After the body has exhausted the carbohydrates from which the energy returned, it switches to the synthesis of muscle fibers and fatty acids.This is the most difficult step in the formation of ketones.
- Stage 4. Fat consumption.Ketosis itself.When the body is used to a minimum of carbohydrates and the process of burning proteins becomes slower, the consumption of fatty acids begins.
The diet for active fat burning and maintenance of ketosis, respectively, is based on the principle of the absolute advantage of fat 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 nutrient accounting.Especially if the purpose of its observance 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 distributed by 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 gender difference when it comes to making 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, a greater amount of the nutrient is needed to maintain muscle mass.
Sample keto diet menu for one week
For men
An approximate budget menu for men looks like this:
| day | Eating |
| 1 | First: omelette - 80 g, beef steak - 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 nuggets - 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: 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: 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 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: 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
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 gr 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: veal entrecote - 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 steak - 110 g, fresh vegetables - 80 g third: omelette - 160g 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 - 60g 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 steak in dough with cheese - 120 g third: avocado - 50 g Fourth: sausages, ham, tea - 220g 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: tinsel - 180 g, tea - 220 g Fifth: green tea - 200 g |
Recipes
This type of diet is not "hungry", so choosing and combining meals is not difficult.Here are some recipes that are easy to make 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 seeds (optional).
Preparation progress:
- mix flour, plantain and baking powder;
- bring the water to a boil, pour into a bowl with dry ingredients;
- add egg white and vinegar;
- mix the mass with a mixer for 2-3 minutes until it is suitable for modeling;
- shape future loaves in any shape;
- place them on a greased baking sheet;
- sprinkle sesame seeds on top and place in the oven;
- bake at 200 degrees on the lower shelf for about an hour;
- readiness is determined by tapping on the bottom of the bread;
- ready 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 - 10 g;
- butter - 20 g;
- basil - 3 gr.
Preparation progress:
- mix soy sauce, basil and garlic;
- cut the fish fillet into pieces, put in a sealed bag, pour the resulting sauce with spices;
- and place in the refrigerator to marinate for 60 minutes;
- heat the oven to 180 degrees;
- once the time is up, place the foil-covered baking tray with the fish and asparagus in the oven;
- cook for 20 minutes;
- During this time, the mushrooms and onions are fried 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;
- cream (whipped) - 400 ml;
- olives (pickled) - 200 g;
- feta cheese - 250 g;
- garlic - 1 clove;
- oil for frying;
- green;
- butter (olive oil) - 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 the chicken in a baking dish;
- Finely chopped garlic, olives and cheese are placed 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 take it out - the casserole is ready.
Beef roast
ingredients:
- veal - 2 pieces without bones;
- onion - 1 pc.;
- garlic - 1 clove;
- tomato - 2 pcs.;
- vinegar (apple) - 50 g;
- butter (olive oil) - 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 it into small cubes;
- cut the tomatoes into cubes;
- Put the steaks in a preheated pan, greased with olive oil;
- brown on both sides over medium heat;
- then add diced tomato, onion and crushed garlic to the meat;
- fry, stirring occasionally, 5-7 minutes;
- put ginger in a separate bowl, add salt, pour vinegar;
- add the resulting sauce to the meat, mix;
- reduce 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 feeding method.The keto diet is quite controversial.There are contraindications, advantages and disadvantages.Not suitable for everyone.
But one thing is certain - if the correct rules and principles of nutrition are observed, a person who follows 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, by athletes to build a sculpted body, and is also prescribed for certain diseases.
To increase the effectiveness of the diet, it is recommended 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 you cannot limit yourself, for example, in eating bread or pasta, then it is better to choose another method of eating, so as not to expose yourself to even greater stress.
- During the first or second week, while the metabolic process is restructured, try not to lead your lifestyle to fanatical activityand do not plan too high physical and mental stress.When the body enters ketosis, it is unlikely that there will be an increase in athletic or mental performance.
- It takes some time and skill to get into the habit of properly preparing food while sticking to keto.Therefore, you should try to plan your day so that there is no possibility of an "unauthorized" breakfast.
- To minimize the negative effects of the diet, be sure 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.Correct 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 electrolyte balance.Lightly salted food will not only improve the taste of dishes, but 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.
Varieties
Classic (Standard or Basic)
- This type is considered the most common and the 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 in the hours before training (before and after training).
- 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 "advanced" option.It includes intermittent carbohydrate feeding.
- The break between carbohydrate "bursts" depends on the tasks, goals and intensity of physical activity.
- At the same time, the weight of fat in food is reduced, proteins are increased, and 7-10 g of coal fall on 1 kg of body weight.
- Charging time varies 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 shown:
- those who want to lose weight, lose weight, gain muscle mass;
- for epilepsy;
- for oncological diseases.
Benefits
- This method of eating is not "starvation".The feeling of hunger appears extremely rarely.
- Changing your metabolism through ketosis promotes rapid weight loss compared to other methods.
- There is no clear menu order;the dishes are quite varied.You just have to follow the nutrient intake formula.
- The value of following a keto diet has been proven in cancer, epilepsy and other diseases.
- The products on the white list of the ketogenic diet 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 at the same time as a high rate of burning subcutaneous fat.
Disadvantages
Along with the positive effects of following the keto diet, this technique is not without its drawbacks:
- An 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 feeding was originally invented specifically for the treatment of epileptic seizures in adults and children.
Doctors have found that when fat is processed in the body, ketogens are formed and it is these that have the ability to reduce the frequency of seizures in children and adults with epilepsy.
Because the diet is unbalanced and fatty foods can lead to liver and kidney problems, experts are quite skeptical of this way of eating.In medical practice, there are equal numbers of positive and extremely negative results from its use.
The decision to implement 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!
About oncology
Studies have 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 patients who eat normally, adherents 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, causing them to starve, which greatly 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:
- breastfeeding and pregnancy;
- elevated cholesterol levels;
- diabetes mellitus;
- the presence of kidney, gastrointestinal and heart diseases;
- porphyria;
- disorders of lipid digestion;
- hormonal imbalance.
Results
The positive effects of this style 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 need to follow a few simple rules:
- To maintain the result and not put the body in a state of stress after the end of the keto diet, it is necessary to make a gradual withdrawal from this diet.
- Do not indulge in foods that are prohibited during your diet.– the risk of returning lost kilograms 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 observance of 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 as early as the second week, while others have to wait up to three months.Such variation in time frame does not indicate the ineffectiveness of the diet;adjustments to the ratio of nutrients in the diet are likely required.