After the ketogenic diet became known to the general public, it immediately attracted attention and became a favorite among the stars of show business.Doctors, nutritionists, doctors and athletes have not yet reached a consensus on its effect and effectiveness, but the number of followers of the diet is increasing every year.
What is the keto diet?
Keto diet- This is a low-carbohydrate diet characterized by a high fat content and a moderate amount of protein in the diet.
The daily nutrient intake is divided as follows:
- up to 10% carbohydrates;
- 50-60% fat;
- 30-40% protein.
Due to the low carbohydrate content of the daily menu, the body converts lipids into fatty acids and ketone bodies.The latter 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 particularity 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 stressful state, in which acetone (ketone bodies) is dynamically produced.The latter helps to suppress the appetite.In ketosis, the body is forced to adapt to burning the fat layer under the skin.
Initially, this method of nutrition was not aimed at fighting excess weight.It was believed that it will be an excellent help in the treatment of certain diseases and in the rehabilitation of the postoperative period.
Basic principles
It is suitable for those who want to quickly lose a few centimeters of fat under the skin, for athletes who want a shapely body, and it can also be used in the rehabilitation of epilepsy and oncology patients.This method of nutrition 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 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 were logically formed, according to which a lifestyle change is necessary so that following the keto diet does not become a thoughtless and uncontrolled process, which can significantly worsen the condition of the body.
So the rules of the diet:
- The decrease in the amount of carbohydrates in the daily diet occurs in the first 8-14 days.
- The number of main meals is at least 5 per day, but 7 is already a lot.
- You have 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 appears only if it is strictly followed.
- The amount of clean water consumed should be increased to 3 liters per day.
- For those who wish to follow this nutritional method without a medical prescription, consultation with a specialist is required.
- 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.
- In order to get into ketosis as soon as possible, some people fast.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 cutting out certain foods and relying more on others.In order to better control and calculate nutrient intake, below are tables of desirable and prohibited foods.
Authorized products
The list of nutritional products allows you to:
- meat products, poultry;
- fish, seafood;
- sausage, mayonnaise;
- mushrooms;
- certain types of vegetables, herbs;
- dried fruits, nuts;
- milk, eggs;
- oils, fats;
- non-alcoholic beverages.
Prohibited products
In the case of a ketogenic diet, the following are strictly prohibited:
- starchy vegetables;
- pasta and bakery products, flour;
- cereals;
- confectionery;
- certain types of fruits and juices;
- carbonated and caffeinated beverages;
- sweet milk and alcoholic beverages.
Diet to start 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 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 on, the body begins to draw energy from fat cells, and accordingly the process of losing weight begins.
Entering the state of ketosis does not happen immediately.It takes almost a week for the body to switch to the desired lipolysis.
This is done in four stages:
- Section 1.Unconditional consumption of glucose.Within half a day after the last meal, the body consumes glucose.
- Section 2.Glycogen processing.After glucose, the body moves from the liver and muscles to glycogen reserves.This will take approximately 48 hours.
- Section 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.
- Section 4.Fat consumption.Ketosis itself.When the body gets used to minimal carbohydrates and the process of protein burning slows down, the consumption of fatty acids begins.
The diet for active fat burning and, accordingly, for maintaining ketosis is based on the principle of the absolute advantage of fats.
In percentage:
- fats - 60-75%;
- proteins - 25-35%;
- 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 goal of tracking is weight loss.
You can use a simple calculation to calculate the required amount of nutrients per day: 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, they need 80 g of protein, 300 g of lipids, and 20 g of carbohydrates 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 when it comes to creating the right diet.Basically, if you do not take into account the type of keto diet, the menu for women and men differs in the amount of protein consumed.Men need more nutrients 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: fried 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, zrazy chicken - 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, biscuits - 15 g, tea - 120 g Second: chicken soup - 180 g, beef pendant - 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 fillet - 160 g, vegetable salad - 130 g, tea - 120 g Second: borsch - 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., fried 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, biscuits - 20 g Fourth: fried 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 fillet - 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, biscuits - 10 g, tea - 200 g Second: chicken soup - 160 g, beef steak - 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: broth - 210 g, steamed brown rice with vegetables - 180 g Third:cheese - 60 g Fourth: fried fish - 150 g, tea - 220 g Fifth: Ryazhenka - 250 g |
| 2 | First:fish slice - 80 g, with toasted ham - 75 g, rosehip tea - 130 g Second: borsch - 200 g, fish fillet - 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 egg - 120 g, tea - 120 g Second: poultry soup - 210 g, rabbit steak - 110 g, fresh vegetables - 80 g Third: omelette - 160 g Fourth: fried 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 juice - 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, fried 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:cottage cheese - 130 g, rosehip tea - 130 g Second: chicken soup - 130 g, pork chop in cheese dough - 120 g Third: avocado - 50 g Fourth: sausage, 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 roll - 180 g, tea - 220 g Fifth: green tea - 200 g |
Recipes
This type of diet is not "hungry", so choosing and putting together meals is not difficult.Here are some recipes that are easy to make and still stay in ketosis.
Special keto bread
Ingredients:
- egg - 3 proteins;
- almond flour - 0.25 cup;
- 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 process:
- mix flour, allspice and baking powder;
- boil water, pour into a bowl with dry ingredients;
- add egg white and vinegar;
- mix the mass with a mixer for 2-3 minutes until it becomes suitable for modeling;
- make future bread in any form;
- 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.
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 - 10 g;
- butter - 20 g;
- basil - 3 g.
Preparation process:
- mix soy sauce, basil and garlic;
- cut the fish fillet into pieces, put it in a sealed bag, pour over the resulting sauce with spices;
- and put it in the fridge to marinate for 60 minutes;
- preheat the oven to 180 degrees;
- after the time has passed, place the foil-lined tray with the fish and asparagus in the oven;
- cook for 20 minutes;
- During this time, fry the mushrooms and onions in a pan;
- then spread this mixture on 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;
- cooking oil;
- green;
- oil (olive) - 40 g;
- salt (sea) - 10 g.
Preparation process:
- wash the meat, cut it into pieces, add salt;
- fry both sides until golden brown;
- mix cream and pesto sauce in a bowl;
- place the chicken in the baking dish;
- Place the finely chopped garlic, olives and cheese on top;
- pour sauce with cream;
- bake for half an hour in the oven at 200 degrees;
- When the edge of the dish becomes sandy, you can remove it - the casserole 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 process:
- rinse the meat, make a shallow cut on the top of the steak;
- Peel the onion and cut it into small cubes;
- cut the tomatoes into cubes;
- Place the steaks in a preheated pan brushed with olive oil;
- fry on medium heat until brown on both sides;
- then add the tomato cubes, onion and crushed garlic to the meat;
- stir occasionally and fry for 5-7 minutes;
- put ginger in a separate container, add salt, pour vinegar;
- add the resulting sauce to the meat, mix;
- set the fire to minimum intensity;
- cook with the lid closed until the liquid evaporates;
- Sprinkle with herbs when serving.
The effectiveness of the keto diet
As already mentioned, 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 1-3 kg of weight per week.It is widely used by celebrities to get rid of extra centimeters, by athletes to develop a sculpted body, and it is also prescribed for certain diseases.
In order to increase the effectiveness of the diet, it is advisable to follow some rules:
- Choose a vitamin and mineral complex to maintain the body.
- You must undergo a medical examination,to make sure you have no contraindications to maintaining this eating style.The ketogenic diet requires "iron" health, except in certain cases.
- Carefully consider the possibility of omitting certain products.If it is not possible to limit yourself in eating, for example, bread or pasta, then it is better to choose another method of nutrition, so as not to get into a state of even greater stress.
- In the first or second week, while the metabolic process is being restructured, try not to bring your lifestyle to fanatical activity.and don't plan too much physical and mental stress.When the body enters a ketotic state, athletic performance or mental performance is unlikely to increase.
- It takes time and skill to get used to preparing food properly while sticking to keto.Therefore, you should try to plan your day in such a way that there is no opportunity for 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 the consumption of clean water.Proper water balance is the key to effective weight loss.
- Equally important in the process of getting rid of extra centimeters of fat is maintaining the electrolyte balance.Lightly salted foods not only improve the taste of food, 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 simplest diet.
- The food is characterized by a high fat content, average protein content, and extremely minimal carbohydrate content.
- Recommended for people with zero or low physical activity.
Targeted
- This version involves adding carbohydrates to the diet, but at certain times and in certain amounts.
- On training days, so-called carbohydrate loading takes place.
- In order to increase endurance and intensity, they consume coal in the hours before training (before and after training).
- On rest days, in order to maintain ketosis, the amount of carbohydrates is kept to a minimum (0.5 or 1 g per kilogram of body weight), and the level of fat is slightly reduced so that it does not exceed the calorie content of the daily diet.
Cyclic
- This is the "advanced" option.It includes intermittent carbohydrate feeding.
- The break between carbohydrate stores depends on the tasks, goals and intensity of physical activity.
- At the same time, the amount of fat in the diet decreases, protein increases, and 7-10 g of carbon per 1 kg of body weight.
- The loading time is between 8 and 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 the lack of carbohydrates.
Indications
Diet shown:
- those who want to lose weight, lose weight, gain muscle mass;
- in case of epilepsy;
- for oncological diseases.
Advantages
- This way of eating is not "starvation".Feelings of hunger occur extremely rarely.
- Altering your metabolism through ketosis promotes rapid weight loss compared to other methods.
- There is no clear order in the menu;the food is quite varied.You just need 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.Eating them has a positive therapeutic effect and helps treat acne.
- It is very unlikely that you will lose muscle mass at the same time as you burn subcutaneous fat.
Disadvantages
In addition to the positive effects of following the keto diet, this technique is not without its drawbacks:
- An unbalanced diet.
- The appearance of an acetone smell from the mouth or skin.
- When you enter ketosis, you often feel nauseous, tired, depressed, 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 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 can reduce the frequency of seizures in children and adults with epilepsy.
Because the diet is unbalanced and fatty foods can cause liver and kidney problems, experts are quite skeptical about this eating style.In medical practice, there are equal numbers of positive and extremely negative results from its use.
Only a specialist can decide on the use of a ketogenic diet for epileptics.Treatment with this method is carried out strictly under the supervision of a doctor!
For oncology
Studies have shown that in cancer patients, the combination of classical therapy and a ketogenic diet reduces the risk of metastases and disease relapse by 75%.
Unlike patients who eat normally, those following the keto diet feel better, the body heals faster, and the treatment shows 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 mentioned above, the keto diet has many contraindications.
You cannot comply if:
- breastfeeding and pregnancy;
- elevated cholesterol;
- diabetes mellitus;
- the presence of kidney, gastrointestinal and heart diseases;
- porphyria;
- lipid indigestion;
- 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, 5-10 kg of weight loss is likely in the first month.
To save the result, you need to follow a few simple rules:
- In order to maintain the results and not put the body in a stressful situation after the end of the keto diet, you have to gradually exit this diet.
- Do not eat foods that are prohibited during the diet.- there is too much risk that the lost kilograms will be returned in double quantity.
- The amount of fat in the diet should be gradually reduced, and add 5 g of carbohydrates per day.
- With proper adherence to the ketogenic diet and periodic medical examinations, it is not only possible to improve external data by getting rid of excess weight, but also to change the quality of life in a radically positive direction.
Some people see results in the second week, while others have to wait up to three months.Such a difference in time frame does not indicate the ineffectiveness of the diet;it is likely that the proportion of nutrients in the diet should be adjusted.