After the ketogenic diet became known to the public, it immediately attracted attention and became a favorite among celebrities in the entertainment industry.Physicians, nutritionists, doctors, and athletes don't yet agree on its impact 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 diet high in fat and moderate in protein.
The daily nutrient intake is distributed as follows:
- Carb content up to 10%;
- 50-60% fat;
- 30-40% protein.
Since the daily menu is low in carbohydrates, the body converts lipids into fatty acids and ketone bodies.The latter enters the brain and replaces glucose as an energy source.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 rapidly digesting carbohydrates and the most complex carbohydrates, as well as drinks containing caffeine.The diet is dominated by fatty meat products and saturated fat.
This type of eating puts the body in a state of stress and acetone (ketone bodies) is dynamically produced.The latter, in turn, helps suppress appetite.In ketosis, the body is forced to adapt to burning the layer of fat beneath the skin.
Initially, this nutritional approach was not designed to combat excess weight.It is believed that this will be an excellent aid in the treatment of certain diseases and postoperative recovery.
basic principles
It is suitable for those who want to quickly lose a few inches of subcutaneous fat, athletes pursuing a sculpted body, and is also used for the rehabilitation of epilepsy and tumor patients.This nutritional approach is a rather complex and delicate process.
It is based on the following principles:
- Reduce carbohydrate consumption to a minimum;
- Strictly control the amount of sugar and starch entering the body;
- Keep your drinking balanced;
- moderate physical activity;
- Keep the proportion of fat in your daily diet at 60%;
- The ratio of protein to fat is 1:2;
- Smooth entry and exit from the diet.
Basic rules
Based on the above principles, the basic rules are logically formed, according to which it is necessary to change your lifestyle so that following the keto diet is not a rash and uncontrolled process that significantly worsens the condition of the body.
So, dietary rules:
- The amount of carbohydrates in your daily diet will decrease over the first 8-14 days.
- The number of main meals should be at least 5 per day, but 7 is already a lot.
- You need to eat every 3.5-4 hours.
- Pay attention to the portion size – it should be small.
- It is recommended to avoid snacking between "approved" meals.
- Results will only come from following the diet strictly.
- Clean water consumption is required to be increased to 3 liters per day.
- For people who want to adhere to this nutritional approach, in the absence of medical indications, it is necessary to consult a specialist.
- Do not worry about the lipid content of your daily menu - in this way of nutrition they are the body's main source of energy.
- The intensity of physical activity should not be too high.
- In order to get into a state of ketosis as quickly as possible, some people practice fasting.This radical approach is possible, but only if there are no contraindications and the body is completely healthy and strong.
The ketogenic diet involves giving up some foods and relying more on others.To better control and calculate your nutrient intake, the table below lists suitable and prohibited foods.
Authorized products
The nutritional product list allows:
- Meat products, poultry;
- fish, seafood;
- Sausage, mayonnaise;
- mushroom;
- Certain types of vegetables, herbs;
- Dried fruits and nuts;
- milk, eggs;
- oil, fat;
- Non-alcoholic beverages.
Disable product
When following a ketogenic diet, the following behaviors are strictly prohibited:
- starchy vegetables;
- Pasta and bakery products, flour;
- cereals;
- candy;
- certain types of fruits and juices;
- carbonated and caffeinated drinks;
- Sweet milk and alcoholic drinks.
A diet to start and maintain ketosis
The essence of the ketogenic diet, as mentioned before, is that the body uses fat breakdown instead of glycolysis.Simply put, it "switches" from the breakdown of carbohydrates to the breakdown of fats.This process is called ketosis.
Ketone bodies begin to form when the amount of carbohydrates consumed per day reaches a minimum of 50 grams.From this moment on, the body begins to draw energy from fat cells, and accordingly, the weight loss process begins.
Entering a state of ketosis does not happen instantly.It takes nearly a week for the body to reach the desired state of lipolysis.
This happens in four stages:
- The first stage: unconditional consumption of glucose.The body uses glucose within half a day after the last meal.
- Stage 2.Glycogen processing.After glucose, the body diverts glycogen stores from the liver and muscles.This takes nearly 48 hours.
- The third stage.Processing of fats and proteins.When the body uses up carbohydrates and restores energy, it turns to synthesizing muscle fiber and fatty acids.This is the most difficult step in the ketone formation process.
- The fourth stage: fat consumption.Ketosis itself.Fatty acid depletion begins when the body becomes accustomed to minimal carbohydrates and the process of burning protein slows.
A diet that actively burns fat and accordingly maintains ketosis is based on the principle of the absolute predominance of fat in the menu.
Expressed as a percentage:
- Fat – 60% to 75%;
- Protein – 25% to 35%;
- Carbohydrates – up to 10%.
It should be noted thatYou should never stop counting calories.Like other nutritional approaches, the ketogenic diet requires consideration of nutrients.Especially if the goal of following it is weight loss.
To calculate the amount of nutrients you need every day, you can use a simple calculation: 1 gram of protein per kilogram of body weight, and carbohydrates and fats are divided in percentages.
For example, a person weighing 80 kilograms needs 80 grams of protein, 300 grams of lipids and 20 grams of coal every day.If you feel weak during the transition period (first week), then you can increase the grams of the last nutrient, but not more than 50 units.
There are no fundamental gender differences when it comes to creating a proper diet.Basically, regardless of the type of ketogenic diet, the menus for women and men will differ in protein consumption.For men, a lot of nutrients are needed to maintain muscle mass.
Sample Ketogenic Diet Menu for One Week
For men
A rough budget menu for men is as follows:
| day | eat |
| 1 | First:Omelet – 80 g, steak – 120 g, tea – 120 g second:Chicken breast – 130 g, vegetable salad – 130 g, jelly – 230 g third:Cheese – 160 g fourth:Baked fish with herbs – 120 g, brown rice – 80 g, tea – 200 g Fifth:Protein shake – 200g |
| 2 | First:Brown rice pudding – 160g, toast, tea – 120g second:Meat borscht – 240 g, chicken zrazy – 80 g, cabbage salad – 80 g, jelly – 150 g third:Protein shake – 300g fourth:Seafood Salad – 180g, Cheese Toast – 70g, Tea – 200g Fifth:Casein |
| 3 | First:Ham, scrambled eggs – 150g, biscuits – 15g, tea – 120g second:Chicken soup – 180g, beef chapter – 90g, vegetable salad – 140g, tea – 180g third:Cheese – 80 g fourth:Grilled mushrooms – 120 g, green salad – 150 g, tea – 200 g Fifth:Sugar-free kefir – 230 g |
| 4 | First:Steamed fish fillet – 160g, vegetable salad – 130g, tea – 120g second:Borscht – 270 g, meat salad – 110 g, jelly – 100 g third:Omelet – 120 g fourth:Red fish – 110 g, cheese toast – 60 g, tea – 200 g Fifth:Protein shake – 250 g |
| 5 | First:Boiled eggs – 3, grilled fish fillets – 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, biscuits – 20 g fourth:Grilled fish – 180 g, vegetable salad – 120 g, tea – 200 g Fifth:Casein |
| 6 | First:Omelet – 120 g, cheese – 110 g, tea – 120 g second:Fish soup – 260 g, vegetable salad – 130 g, chicken steak – 80 g, tea – 200 g third:Green apple puree – 70 g fourth:Seafood Salad – 160g, Boiled Chicken – 110g, Tea – 200g Fifth:Protein shake – 200g |
| 7 | First:Mushroom casserole – 180 g, biscuits – 10 g, tea – 200 g second:Chicken soup – 160 g, steak – 160 g, vegetable salad – 80 g, jelly – 200 g third:Cheese – 80 g fourth:Boiled fish – 130g, vegetable salad – 110g, tea – 200g Fifth:Sugar-free kefir – 180 g |
for women
Women's menu example:
| day | eat |
| 1 | First:Omelet – 130 g, meat salad – 130 g, tea – 120 g second:Broth – 210 g, vegetable stew with brown rice – 180 g third:Cheese – 60 g fourth:Grilled fish – 150 g, tea – 220 g fifth:Riyazhenka – 250 g |
| 2 | First:Fish Fillet – 80g, Ham Toast – 75g, Rosehip Tea – 130g second:Borscht – 200 g, fish fillet – 75 g, meat salad – 125 g third:Avocado – 50 g fourth:Beef sausage – 180g, tea – 220g fifth:Sugar-free kefir – 230 g |
| 3 | First:Scrambled eggs with ham – 80 g, cucumber and egg salad – 120 g, tea – 120 g second:Poultry soup – 210g, rabbit steak – 110g, fresh vegetables – 80g third:Omelet – 160 g fourth:Grilled fish – 90 g, zucchini pancakes – 130 g, jelly – 150 g fifth:Kefir – 230 g |
| 4 | First:Boiled eggs – 3, meat salad – 160 g, nuts – 30 g second:Fish soup – 230 g, meatballs – 80 g, vegetable salad – 110 g third:Cheese - 60 g fourth:Beef sauce – 60 g, cucumber salad – 120 g, tea – 220 g fifth:Riyazhenka – 250 g |
| 5 | First:Turkey slices – 120 g, meat salad – 110 g, green tea – 120 g second:Vegetable puree soup – 170g, baked fish with brown rice – 170g third:Nuts – 30 g fourth:Sautéed mushrooms with ham, vegetables – 230 g, tea – 220 g fifth:Green tea – 220 g |
| 6 | First:Cottage cheese – 130 g, rosehip tea – 130 g second:Chicken soup – 130g, Pork chops with cheese batter – 120g third:Avocado – 50 g fourth:Sausage, ham, tea – 220 g fifth:Kefir – 230 g |
| 7 | First:Omelet – 120 g, green salad – 100 g, green tea – 120 g second:Mushroom broth – 160 g, fried fish – 80 g, green salad – 100 g third:Cheese – 80 g fourth:Cabbage rolls – 180 g, tea – 220 g fifth:Green tea – 200 g |
recipe
There is no "hungry" with this diet, so choosing and combining dishes is not difficult.Here are some recipes that are easy to prepare and still maintain ketosis.
Special Keto Bread
Element:
- Eggs - 3 egg whites;
- Almond flour - 0.25 cup;
- Water – 0.25 cup;
- Chopped plantain – 50 g;
- Baking powder – 10 g;
- Apple cider vinegar – 10 grams;
- Sea salt – 5 g;
- Sesame seeds (optional).
Preparation progress:
- Combine flour, plantain and baking powder;
- Bring water to a boil and pour into bowl with dry ingredients;
- Add egg whites and vinegar;
- Mix with a mixer for 2-3 minutes until suitable for modeling;
- Make the bread of the future in any form;
- Place them on a greased baking sheet;
- Sprinkle sesame seeds on top and place in oven;
- Bake on the lower rack at 200 degrees for about an hour;
- Determine readiness by tapping the bottom of the loaf;
- The finished bread will sound "empty".
Grilled Salmon with Asparagus
Element:
- Salmon (fillet) – 1000 g;
- Asparagus – 130 g;
- Mushrooms – 250 g;
- onions – 40 g;
- Garlic – 3 cloves;
- Soy sauce – 300 ml;
- Sesame oil – 10 grams;
- Butter – 20 g;
- Basil – 3 g.
Preparation progress:
- Combine soy sauce, basil and garlic;
- Cut the fish fillets into slices, put them in a sealed bag, and pour the prepared sauce over them;
- Marinate in refrigerator for 60 minutes;
- Preheat oven to 180 degrees;
- When the time has elapsed, place the foil-lined baking sheet in the oven with the fish and asparagus;
- Cook for 20 minutes;
- During this time, sauté mushrooms and onions in skillet;
- This mixture is then spread over the fish being cooked;
- Bake for another 10 minutes.
Chicken Casserole with Cheese and Olives
Element:
- Chicken (breast) – 700 g;
- Pesto – 90 g;
- Cream (whipping) – 400 ml;
- Olives (marinated) – 200 g;
- Feta cheese – 250 g;
- Garlic - 1 clove;
- frying oil;
- green;
- Oil (olive oil) – 40 g;
- Salt (sea salt) – 10 g.
Preparation progress:
- Wash the meat, cut into pieces and add salt;
- Fry both sides until golden brown;
- Combine cream and pesto in bowl;
- Place chicken in roasting pan;
- Arrange chopped garlic, olives, and cheese on top;
- Drizzle with cream sauce;
- Bake in the oven at 200 degrees for half an hour;
- When the edges of the dish turn to sand, you can take it out - the casserole is ready.
roast beef
Element:
- Beef - 2 pieces, boneless;
- onion – 1;
- Garlic – 1 clove;
- tomatoes – 2;
- Vinegar (apple) – 50 grams;
- Oil (olive oil) – 30 g;
- Grated ginger – 7 g;
- Salt (sea salt) - 2 grams.
Preparation progress:
- Rinse meat and make shallow cuts on steak;
- Peel the onion and cut into small cubes;
- Cut tomatoes into cubes;
- Place steak in preheated skillet and coat with olive oil;
- Brown on both sides over medium heat;
- Then add the tomato chunks, onions and crushed garlic to the meat;
- Fry for 5-7 minutes, stirring occasionally;
- Put the ginger in another bowl, add salt and pour in the vinegar;
- Add the resulting sauce to the meat and stir;
- Reduce heat to minimum strength;
- Cover and cook until liquid evaporates;
- To serve, sprinkle with herbs.
The effectiveness of the ketogenic diet
As mentioned previously, there is no consensus on the effectiveness of this nutritional approach.The ketogenic diet is controversial.It has contraindications, advantages and disadvantages.Not suitable for everyone.
But one thing is for sure – as long as proper nutritional rules and principles are followed, people following the ketogenic diet are “destined” to lose 1 to 3 kilograms of weight per week.It is widely used by celebrities to get rid of extra centimeters, by athletes to get in shape, and also used to treat certain ailments.
To increase the effectiveness of the diet, it is recommended to follow some rules:
- Choose a vitamin and mineral complexTo maintain the body.
- Need to undergo a physical examination,Make sure there are no contraindications to maintaining this diet.With some exceptions, the ketogenic diet requires "iron" health.
- Carefully consider the possibility of canceling certain products.If you can't limit yourself, such as eating bread or pasta, then it's better to choose a different nutritional approach to avoid putting yourself in an even greater state of stress.
- During the first or second week, when metabolic processes are reorganizing, try not to let your lifestyle spiral into a frenzy of activityAnd don't plan for excessive physical and mental stress.When the body enters ketosis, any athletic performance or mental performance is unlikely to improve.
- It takes some time and skill to develop the habit of proper meal preparation while adhering to a ketogenic diet.Therefore, you should try to plan your day to avoid the opportunity to eat "unauthorized" snacks.
- To minimize the negative effects of dieting, you need to remember to include fiber-rich foods in your diet.They improve and normalize the function of the gastrointestinal tract.
- It is unlikely that you can avoid the unpleasant smell of acetone, so it is recommended to double the consumption of clean water.Proper water balance is key to effective weight loss.
- Equally important in the process of eliminating unnecessary fat is maintaining electrolyte balance.Slightly salty foods will not only improve the taste of your dishes, but will also have a positive impact on your health.
Choose the necessary dietary options according to the set goals (weight loss, weight loss, weight gain, etc.).
variety
Classic (standard or basic)
- This type is considered the most common and simplest diet.
- It is characterized by a diet high in fat, average in protein and very low in carbohydrates.
- Recommended for people with zero or low physical activity.
Targeted
- This variety involves adding carbohydrates to the diet, but at specific times and in certain amounts.
- So-called carbohydrate loading occurs on training days.
- To increase endurance and strength, consume charcoal before (before and after) a workout.
- 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 fat level is slightly reduced so as not to exceed the calorie content of the daily diet.
cycle
- This is an "Advanced" option.Include regular carbohydrate supplements.
- Rest time between carbohydrate “sets” depends on the task, goal, and intensity of the physical activity.
- At the same time, the fat weight in the diet is reduced, protein is increased, and 7-10 grams of coal are lost per 1 kilogram of body weight.
- Loading time ranges from 8 to 36 hours.
- Taking into account the physical condition, the interval can be increased.
- Recommended for people who are physically active but feel weak due to lack of carbohydrates.
Indications
Diet shows:
- People who want to lose weight, slim down, and increase muscle mass;
- for epilepsy;
- Used for tumor diseases.
benefit
- This way of eating is not "hungry".Hunger rarely occurs.
- Altering your metabolism through ketosis can promote rapid weight loss compared to other methods.
- The menu is in no clear order; there is a wide variety of dishes.You just need to follow the nutritional intake formula.
- Following a ketogenic diet has proven value for cancer, epilepsy, and other diseases.
- Products on the ketogenic diet whitelist have a low glycemic index.Eating them has positive therapeutic effects and helps treat acne.
- The likelihood of losing muscle mass while burning subcutaneous fat is very low.
shortcoming
In addition to the positive effects of following a ketogenic diet, this technique is not without its drawbacks:
- Unbalanced diet.
- The smell of acetone appears in your mouth or skin.
- When in ketosis, you often experience nausea, fatigue, lethargy, and difficulty concentrating.
- There are contraindications.
- Constipation (or other intestinal problems) often occurs due to a lack of necessary vegetables and fruits in the diet.
ketogenic diet
for epilepsy
This nutritional approach was originally created specifically to treat epileptic seizures in adults and children.
Doctors have found that when fat is processed in the body, it forms ketones, and it is these that reduce the frequency of seizures in children and adults with epilepsy.
Experts are skeptical of this diet because unbalanced, high-fat foods can cause liver and kidney problems.In medical practice, its use has produced an equal number of positive and extremely negative results.
The decision to use a ketogenic diet in patients with epilepsy can only be made by an expert.Treatment with this method is carried out under the strict supervision of a doctor!
for oncology
Research shows that for people with cancer, a combination of classic treatments and a ketogenic diet can reduce the risk of metastasis and recurrence of the disease by 75%.
Unlike those patients who eat normally, ketogenic diet adherents feel better, their bodies recover faster, and treatment has a positive dynamic.The state of ketosis deprives cancer cells of energy, causing them to starve, significantly increasing the effectiveness of radiation and chemotherapy.
Contraindications
As mentioned above, the ketogenic diet has many contraindications.
You cannot comply if:
- Lactation and pregnancy;
- increased cholesterol levels;
- diabetes;
- Presence of renal, gastrointestinal, and cardiac disease;
- porphyria;
- Lipid digestive disorders;
- Hormone imbalance.
result
The positive effects of this type of eating manifest themselves in different ways, depending on the body's personality.Depending on the type of diet chosen, weight loss may range from 5 to 10 kg in the first month.
To save your results, you need to follow some simple rules:
- Maintain results after completing the ketogenic diet without putting your body in a state of stress, it is necessary to gradually withdraw from this diet.
- Do not indulge in foods that are prohibited during the diet.– The risk of returning lost kilograms in double volume is too high.
- The amount of fat in the diet needs to be gradually reduced, and add 5 grams of carbohydrates every day.
- Properly adhere to the ketogenic diet and regular physical examinations, by getting rid of excess weight not only improves external data, but also fundamentally changes 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.This change in time frame does not indicate that the diet is ineffective;It is likely that the ratio of nutrients in the diet will need to be adjusted.