The ketogenic diet, after it became known to the general public, immediately attracted attention and became a favorite among show business stars.Doctors, nutritionists, doctors and athletes have not yet reached a consensus on its impact and effectiveness, but the number of followers of this diet is growing every year.
What is the keto diet?
Diet these- This is a low-carbohydrate diet, which is characterized by a high content of fat 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 of the diet.
The essence of this diet
The particularity of the diet insists on the absolute exclusion of quickly digestible carbohydrates and more complex carbohydrates, as well as beverages containing caffeine.The diet is based on fatty meat products and saturated fats.
This style 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 by burning the subcutaneous fat layer.
Initially, this nutritional method 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 period after surgery.
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 food method is a very complex and delicate process.
It is based on the following principles:
- reducing the amount of carbohydrates consumed to a minimum;
- strict control over the entry of sugar and starch into the body;
- maintaining the balance of the drink;
- moderate physical activity;
- maintaining the percentage 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 have been 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 a day, but 7 is already too much.
- You should eat every 3.5-4 hours.
- Look at the portion - it should be small.
- It is advised to avoid snacking between "sanctioned" meals.
- The effect of the diet occurs only if it is strictly followed.
- It is required to increase the volume of clean water consumed to 3 liters per day.
- For people who want to adhere to this nutritional method, 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 nutrition, they are the main source of energy for the human body.
- The intensity of physical activity should not be too 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 the intake of nutrients, below are the tables of desirable and prohibited foods.
Authorized Products
The list of nutritional products allows:
- meat products, poultry;
- fish, seafood;
- sausage, 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;
- sweet milk and alcoholic beverages.
Diet for initiation and maintenance of ketosis
The essence of the ketogenic diet is, as mentioned earlier, for the body to replace glycolysis with lipolysis.Simply put, it "switches" from the breakdown of carbohydrates to the breakdown of 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, the body begins to receive energy from fat cells, and accordingly, the process of weight loss begins.
Entering a state of ketosis does not happen immediately.It takes almost a week for the body to switch to the desired lipolysis.
This happens in four stages:
- Phase 1. Unconditional consumption of glucose.Within half a day after the last produced meal, the body will consume glucose.
- Phase 2. Glycogen processing.After glucose, the body switches to glycogen stores from the liver and muscles.This takes almost 48 hours.
- Stage 3. Processing of fats and proteins.After the body runs out of carbohydrates, from which energy has been returned, it switches to the synthesis of muscle fibers and fatty acids.This is the most difficult step towards the formation of ketones.
- Phase 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 accordingly, maintaining ketosis, is based on the principle of the absolute advantage of fats in the menu.
As a percentage:
- fat - from 60 to 75%;
- protein - from 25 to 35%;
- carbohydrates - up to 10%.
It should be noted thatYou don't have to stop counting calories.The keto diet, like other nutritional methods, requires consideration of nutrients.Especially if the goal of following it is to lose weight.
To calculate the necessary 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 divided by the percentage.
For example, if a person weighs 80 kg, then 80 g of protein, 300 g of lipids and 20 g of coal 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 essential gender difference when creating a proper diet.Basically, if you 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, a larger amount of the nutrient is required 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: omelet - 80 g, beef steak - 120 g, tea - 120 g Second: chicken breast - 130 g, vegetable salad - 130 g, jelly - 230 g The 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: Borscht with meat - 240 g, chicken zrazy - 80 g, cabbage salad - 80 g, jelly - 150 g The third: protein shake - 300 g Fourth: salad with seafood - 180 g, toast with cheese - 70 g, tea - 200 g Fifth: casein |
| 3 | First: scrambled eggs with bacon - 150 g, crackers - 15 g, tea - 120 g Second: chicken soup - 180 g, beef medallions - 90 g, vegetable salad - 140 g, tea - 180 g The third: cheese - 80 g Fourth: baked mushrooms - 120 g, vegetable salad - 150 g, tea - 200 g Fifth: sugar-free 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 The third: omelet - 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 pieces, baked fillet - 120 g, vegetable salad - 110 g, tea - 120 g Second: puree soup - 260 g, meat salad - 130 g, jelly - 200 g The third: Rose tincture - 250 g, crackers - 20 g Fourth: 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 The 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 cutlet - 160 g, vegetable salad - 80 g, jelly - 200 g The third: cottage cheese - 80 g Fourth: boiled fish - 130 g, vegetable salad - 110 g, tea - 200 g Fifth: sugar-free kefir - 180 g |
For women
Sample menu for women:
| day | Eating |
| 1 | First:omelet - 130 g, salad with meat - 130 g, tea - 120 g Second: meat soup - 210 g, boiled brown rice with vegetables - 180 g The third:cheese - 60 g Fourth: baked fish - 150 g, tea - 220 g Fifth: Ryazhenka - 250 g |
| 2 | First:fish fillet - 80 g, bacon toast - 75 g, rose tea - 130 g Second: borscht - 200 g, fish fillet - 75 g, meat salad - 125 g The third: avocado - 50 g Fourth: Beef entrecotes - 180 g, tea - 220 g Fifth: sugar-free kefir - 230 g |
| 3 | First:scrambled eggs with bacon - 80 g, cucumber and egg salad - 120 g, tea - 120 g Second: Poultry soup - 210 g, rabbit meat - 110 g, fresh vegetables - 80 g The third: omelet - 160 g Fourth: baked fish - 90 g, zucchini pancakes - 130 g, jelly - 150 g Fifth: kefir - 230 g |
| 4 | First:boiled eggs - 3 pieces, salad with meat - 160 g, nuts - 30 g Second: fish soup - 230 g, meat medallions - 80 g, vegetable salad - 110 g The third: cheese - 60 g Fourth: beef patty - 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: soup with vegetable puree - 170 g, baked fish with brown rice - 170 g The third: walnuts - 30 g Fourth: fried mushrooms with bacon and vegetables - 230 g, tea - 220 g Fifth: green tea - 220 g |
| 6 | First:cottage cheese - 130 g, rose tea - 130 g Second: chicken soup - 130 g, pork in cheese dough - 120 g The third: avocado - 50 g Fourth: sausage, 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 The third: cheese - 80 g Fourth: cabbage rolls - 180 g, tea - 220 g Fifth: green tea - 200 g |
prescriptions
This type of diet is not "hungry", so choosing and combining dishes is not difficult.Here are some recipes that are easy to make and still stay in ketosis.
This special 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).
Preparation progress:
- mix flour, plantain and baking powder;
- bring water to a boil, pour into a bowl 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 bread in any shape;
- place in a greased pan;
- sprinkle sesame seeds on top and place in the oven;
- 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 - 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, pour the resulting sauce with spices;
- and place in the refrigerator to marinate for 60 minutes;
- heat the oven to 180 degrees;
- after the time has passed, put the foil-lined baking sheet 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 over the cooking fish;
- bake for another 10 minutes.
Chicken casserole with cheese and olives
Ingredients:
- chicken (breasts) - 700 g;
- pesto sauce - 90 g;
- cream (slag) - 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, add salt;
- fry on both sides until golden brown;
- mix cream and pesto sauce in a bowl;
- place the chicken in the baking dish;
- Top with finely chopped garlic, olives and cheese;
- pour cream sauce;
- bake in the oven at 200 degrees for half an hour;
- When the edges of the container become sandy, you can remove it - the pan is ready.
Roasted meat
Ingredients:
- beef - 2 pieces without bones;
- onion - 1 piece;
- garlic - 1 clove;
- tomatoes - 2 pieces;
- 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 top of the steaks;
- Peel the onion and cut it into small cubes;
- cut the tomatoes into cubes;
- Place the steaks in a preheated pan coated with olive oil;
- brown on both sides over medium heat;
- then add diced tomatoes, 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;
- turn 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 mentioned, there is no consensus on the effectiveness of this nutritional method.The keto diet is quite controversial.There are contraindications, advantages and disadvantages.Not suitable for everyone.
But one thing is certain - provided that the correct 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, 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 adhere to some rules:
- Choose a complex of vitamins and minerals to preserve 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 the possibility of 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 food method in order 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 lead your lifestyle to fanatical activity.and do not plan too high physical and mental stress.When the body enters a ketotic state, there is unlikely to be an increase in any athletic performance or mental performance.
- It takes some time and skill to form the habit of preparing meals correctly while sticking to 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, you must 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 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 removing unnecessary centimeters of fat is maintaining the balance of electrolytes.Slightly salty food will not only improve the taste of dishes, but will also have a positive effect on your well-being.
Based on the set goals (either weight loss, cutting, 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 zero or low physical activity.
On target
- This variety includes the addition of carbohydrates to the diet, but at certain times and in a certain volume.
- The so-called carbohydrate loading occurs on training days.
- To increase endurance and intensity, charcoal is consumed during the pre-workout hours (pre- and post-workout).
- On rest days, to maintain ketosis, the amount of carbohydrates is kept 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 option for "advanced".Includes periodic carbohydrate feeding.
- The division between "groups" of carbohydrates 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 coal per 1 kg of body weight fall.
- Charging time varies 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 the lack of carbohydrates.
Indications
The indicated diet:
- those who want to lose weight, lose weight, gain muscle mass;
- for epilepsy;
- for oncological diseases.
benefit
- This method of feeding is not "starvation".The feeling of hunger appears extremely rarely.
- Altering metabolism through ketosis promotes rapid weight loss compared to other methods.
- There is no clear order to the menu;the dishes are quite different.You just have to follow the nutrient intake formula.
- The value of following a keto diet has been proven for cancer, epilepsy and other diseases.
- 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 subcutaneous fat burning.
Disadvantages
Along with the positive effects of following the keto diet, this technique is not without 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 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, they form ketogenic and are the ones 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 liver and kidney problems, experts are quite skeptical about this style 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 by 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 a ketogenic diet reduces the risk of metastases and recurrence of the disease by 75%.
Unlike those patients who eat normally, the followers of this 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 significantly improves the effectiveness of radiation and chemotherapy.
Contraindications
As mentioned above, the keto diet has a number of contraindications.
You may not comply if:
- lactation and pregnancy;
- elevated cholesterol levels;
- diabetes mellitus;
- the presence of kidney, gastrointestinal and heart diseases;
- porphyria;
- disorders of lipid digestion;
- hormonal imbalances.
The results
The positive effects of this eating style are manifested in different ways, depending on the individuality of the body.Depending on the type of diet chosen, weight loss of 5 to 10 kg is possible in the first month.
To save the result, you must follow some simple rules:
- To maintain the result and not to put the body in a state of stress after the end of the keto diet, it is necessary to make a gradual exit from this diet.
- Do not indulge in foods that are prohibited during your diet.- the risk of returning the lost kilograms in double volume is very high.
- The amount of fat in the diet should be reduced gradually, and add 5 g of carbohydrates per day.
- With proper adherence to 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 a change in time frame does not indicate the ineffectiveness of the diet;adjustments in the ratio of nutrients to the diet are likely required.