The goal of the keto diet is to put the body in a state of ketosis - in other words, to force it to obtain energy from the breakdown of fat deposits.What are the principles of the ketogenic diet and what does a sample menu look like?
The keto diet is not a typical weight loss diet.It was developed for medicinal purposes to help alleviate various conditions such as drug-resistant epilepsy.It is also used to support certain other conditions (eg Dravet syndrome, Rett syndrome, Douz syndrome or tuberous sclerosis and insulin resistance).
It is not fully understood why the ketogenic diet reduces the symptoms and frequency of epileptic seizures.Experts suspect this may be because ketone bodies protect nerve cells from free radical attack.
However, its weight loss properties were quickly appreciated.Currently, the keto diet is very popular among athletes who participate in various competitions (for example, bodybuilding).
The keto diet is a fast way to lose weight — you can even lose 1 pound per week.However, it is useful to familiarize yourself with its principles before starting a diet, to use it correctly and not to endanger your health.It is much safer to use it under the supervision of a doctor or nutritionist.
Keto Diet: What is it and what do you eat on it?
The keto diet is based on the assumption that if the body does not receive carbohydrates, it will start looking for other sources of energy, in this case it will be ketone bodies formed during the breakdown of fats.However, fats are a much harder to digest energy-rich material.
This state of the body is known as ketosis.During ketosis, the body takes energy from what is available and begins to burn accumulated fats - that is, it gets rid of unnecessary kilograms.
Good to Know: Ketogenic Diet and Epilepsy
The anticonvulsant effect of the ketogenic diet is probably due to the conversion of the metabolism of nerve cells to the burning of ketone bodies, as well as the effect of free fatty acids on the cell membranes of neurons, as well as the reduction of glucose supply.This causes changes in metabolism and transmission in the nervous system, resulting in decreased neuronal excitability.
The ketogenic diet, also known as the keto diet, is low in fat, moderate in protein, and low in carbohydrates.Studies show that dieting is very effective in weight loss.The diet causes fat burning, all without the energy conferences that are typical during this period.
The mechanism of action is based on achieving a state of ketosis.This condition requires a significant reduction in carbohydrates in order for the body to obtain energy from the breakdown of stored fat.
- What is ketosis?
Ketosis promotes the production of ketone bodies by the liver.Low blood sugar causes the production of energy molecules called ketones, which are made from fat.During the diet, these ketones are supplied to our body.
As a result of ketosis, fat is broken down, which the body uses for energy purposes for current needs.The state of ketosis is achieved by reducing the amount of carbohydrates consumed.Their amount can be slightly different for everyone - most often ketogenesis occurs when the intake of carbohydrates is reduced to 50 grams per day.
What are the types of ketogenic diets?
The ketogenic diet comes in several varieties:
- Standard (SKD) - in this version, calories are divided: 75% fat, 20% protein and 5% carbohydrates.
- High-Protein Keto Diet - This type of keto diet contains a slightly higher amount of protein, distributing calories to 60% fat, 35% protein, and 5% carbohydrates.
- The cyclic (CKD) diet consists of 5 ketogenic days and 2 days of carb loading, a version used by professional bodybuilders among other things.
- Targeting (TCD) is another option that allows you to include more carbohydrates during your training period.
In this article, we will focus on the standard ketogenic diet, which is the most studied of the above varieties.
Operating principles, essence and basic rules
The most important element of a ketogenic diet is planning and purchasing quality and suitable foods from which we can get all of our macronutrients.
- Carbohydrate restriction - ketone bodies are formed when the amount of sugar in the blood is limited;The daily amount of consumed carbohydrates should not exceed 20-50 grams.
- Use healthy fats - the less processed the better, absolutely avoid margarine and processed oils - they contain trans fats, which are not very good for our bodies.
- Keto diet fat sources should be:
- Saturated fats: animal fats (beef, bacon, chicken legs, lard, beef steak);
- Coconut oil (an important source of MCTs - medium chain fatty acids);
- dairy products, etc.;
- Monounsaturated fats: olive oil, olives, nuts;
- Polyunsaturated fats: Omega-3 (as supplements), fish (moderately due to heavy metals), flaxseed oil, flaxseed, chia seed, avocado, sesame, egg.
- Don't overdo it on protein – the upper limit of protein in the diet is 35% of total calories, too much can interfere with the transition to ketosis and overload the kidneys and liver.
- Protein sources should be:
- Animal proteins: beef, pork, veal, lamb, poultry (including skin, fat, etc.), sausages (from certified sources), bacon, etc.
- Fermented milk products (if there is no problem of estrogen excess or intolerance): cheese, cottage cheese, etc.
Another important aspect is the purchase of linseed oil.Due to the content of unsaturated acids, the oil is very sensitive to temperature, light and other factors that can oxidize it and destroy its essential nutritional and beneficial properties.Under no circumstances should you buy linseed oil that is stored on the store shelf at room temperature.Such storage deprives it of nutritional value.
- Supplements - You can take vitamin and mineral supplements (for example, omega-3) during your diet.Eliminating grain products and some fruits can cause a deficiency.However, this is an individual matter and of course depends on your food and your diet.In addition to the necessary vitamins and minerals, we can of course use diet pills - of course, remember that they are only a supplement to a balanced diet.
- Sources of carbohydrates on a ketogenic diet can be:
- Fiber: wheat bran, vegetables such as broccoli, spinach, etc.;
- Any green and low-carb vegetable: broccoli, spinach, squash, tomatoes, peppers, etc.
- Fruits * (up to 10 g per day): raspberries, apricots, plums, apples, etc.
Fruits are not a necessity on a ketogenic diet, but it is worth eating them, for example, in the form of an apple or a few prunes a day because of their rich nutritional value and fructose content.Carbohydrates are strictly controlled on a ketogenic diet, and vegetables should not be added "by eye" in the early stages of the diet.
The body needs to reach a state of ketosis, and too many carbs can prevent that from happening.Remember that carbohydrates are found not only in vegetables and fruits, but also in nuts, bran, protein supplements and other products, the composition of which must be strictly controlled.
The keto diet is associated with rapid weight loss without feeling hungry.However, uncontrolled use of the ketogenic diet can actually be very harmful.Anyone considering this type of diet should weigh the pros and cons.
What foods you can eat: list
A state of ketosis occurs when there is no sugar in the blood, so it is obvious that you should eat low carb foods.First, you need to make a list of foods allowed in the ketogenic diet.
- Fish and seafood - especially fatty ones - provide you with a lot of protein and healthy fats (including omega-3), frequent consumption of sea fish can increase the pollution of toxins in the body, if possible, choose wild fish.
- Eggs are a product that can be prepared in different ways: boiled, fried, scrambled or scrambled.Of course, if you have such an opportunity, try to buy eggs from free-range chickens.
- Dairy products - cheese and cottage cheese are welcome in the diet;Unfortunately, you should avoid milk - the sugar in it can quickly increase your carb intake.
- Butter - The keto diet is high in fat, with added olive oil, coconut oil, and ghee.During this diet, it is recommended to consume fatty sauces or sauces.However, try preparing them using healthy fat sources.
- Nuts and seeds are very good sources of fat and are a great snack.Choose from macadamia nuts, pecans, Brazil nuts, walnuts, pistachios, almonds and sunflower seeds.
- Vegetables - A healthy diet should certainly include vegetables.The first rule of thumb for choosing keto vegetables is to choose vegetables that grow above ground.Green leafy vegetables are especially recommended.Cauliflower, broccoli, Brussels sprouts, zucchini, avocado, olives, peppers, cabbage, spinach, asparagus and lettuce should be included in the diet.
- Fruits - together with vegetables supply the body with necessary vitamins and minerals.However, on a ketogenic diet, you have to be especially careful with fruit so you don't overdo it with carbs.Low-carb fruits include blackberries, strawberries, raspberries, and blueberries.
- Tea - drink a glass of green tea every day, it contains substances that cleanse the body of toxins and help burn fat.
For dinner at a restaurant or cafe, instead of french fries or fries, just ask for an extra serving of fresh vegetables.
Keto Diet: What Foods You Shouldn't Eat
Unfortunately, like almost any diet, it requires us to make some sacrifices and give up the foods we used to eat so often.
If you're not sure if a product is safe to eat, check the carbohydrate content.Too much sugar will prevent you from entering a state of ketosis - meaning all your efforts will be wasted.
- Sugary drinks – water should be your best friend from now on.You can add lemon, lime or mint juice for flavor.
- Sugar - if you can't imagine your morning coffee without this additive, choose a sweetener.
- Alcohol - In particular, sugary drinks should be avoided.On a ketogenic diet you will notice an increased sensitivity to alcohol - just a few glasses of hard liquor can have the same effect on you as a whole bottle on a traditional diet.
- Bread - Unfortunately, whole grain bread is not the answer.However, you can make your own keto bread—all you need is coconut flour, eggs, salt, baking powder, and spices.
- Rice and pasta are rich in carbohydrates;Instead, you can make french fries with kohlrabi or green beans.
The keto diet requires you to limit carbohydrate foods, but you can easily find keto recipes for many delicious foods, including ice cream and cookies, that you can eat on a keto diet.
Side effects and results
Although the keto diet is considered healthy initially, some side effects can occur.They usually last about a week - that is, until the body adapts to the new diet.
A common complaint is the so-called keto flu.The term is often used to describe the symptoms of the adaptation period, during which the body switches its energy intake from carbohydrates to fats.
The keto flu, also known as the carb flu, can include:
- weakness
- headache
- sleep problems;
- complaints from the gastrointestinal tract;
- Muscle pain and cramps.
This period usually lasts about a week, and each person may go through the adjustment period differently.However, not everyone suffers from the "keto flu" - it depends on the individual tendencies of the body and the balance of the diet.Correct functioning of the electrolyte exchange is especially important.
In addition, it should be noted that long-term use of the keto diet can cause side effects such as: constipation, acne, lethargy or irritability, increased cholesterol and the formation of kidney stones.
This is because the ketogenic diet lacks many essential nutrients – vitamins, minerals and fiber.It is very common for people who decide to try this diet to include supplements.
It also highlights the accumulation of methylglyoxal and its by-products, which have been linked as risk factors for vascular and tissue damage.
A large amount of fat in the diet can cause intestinal motility disorders and constant pain in the lower abdomen.
Often, people following a ketogenic diet complain of pollakiuria.After a long period of dieting, gout and elevated uric acid levels may develop.
Contraindications
The ketogenic diet is a low-carb, low-fat diet.The daily diet contains up to 90 percent fat!Is the keto diet safe?
First of all, it should be emphasized that such a diet is intended for healthy people who do not have chronic diseases.Many diseases require a special diet, consult a specialist if:
- diabetes;
- you are taking medicines such as high blood pressure;
- are pregnant or breastfeeding;
- The keto diet is absolutely not recommended for people with liver, kidney or pancreas problems, as these organs will have to deal with a lot of stress caused by the metabolism of ketone bodies.
In addition, doctors and nutritionists warn that such a diet can disrupt the hormonal balance.
Keto diet - a sample menu for a week for women to lose weight
Despite some limitations, the ketogenic diet doesn't have to be boring.When thinking about your diet, it is worth creating an appropriate ketogenic diet menu in advance.
Therefore, a healthy menu throughout the week is an excellent solution.Then you can properly plan your meals and make purchases in advance for the whole week.
What does a ketogenic diet menu look like?To get you started on the ketogenic diet, here's a weekly keto menu that you can modify based on your individual nutritional needs.
Remember to eat only when you are hungry.If you don't need snacks, just skip them.
Table: Meals on a ketogenic diet for a week
| first breakfast | Second breakfast | dinner | Afternoon snack | Dinner | |
| 1 day | 3 egg omelet fried in butter + a few slices of bacon or bacon + pickled cucumber. | A handful of hazelnuts or almonds.(Maximum 20 almonds or small nuts and 10 large nuts like macadamias or pecans). | Fried zucchini with ham.Fry zucchini and ham in olive oil, add garlic, chopped onion and tomato.Serve with grated parmesan or other cheese. | Low-fat natural yogurt with flax or chia seeds.(Add two teaspoons of seeds). *Optional: some blueberries or raspberries (not recommended for the adaptation period). |
Chicken salad.Cut the chicken breast into strips and fry in melted butter or lard with your favorite spices.Chop the lettuce leaves, mix them with tomatoes, cucumbers and peppers.Add fried chicken.Pour balsamic vinegar over the salad. |
| Day 2 | Ham or other sausage containing more than 90 percent meat.Chopped tomato salad with onion and olive oil. | A milkshake made with half a glass of coconut milk and a handful of raspberries or blueberries. | Pork neck or pork neck baked in lard and onions.Serve the meat with plenty of sauce + pickles or sauerkraut. | Chopped vegetables (eg celery, cucumbers, tomatoes, peppers) dressed with garlic sauce (natural or low-fat Greek yogurt with garlic and spices). | Grilled salmon with green salad, olive oil and lemon juice. |
| Day 3 | Omelet with bacon, tomato and cucumber. | Greek yogurt or full-fat plain yogurt with a small handful of nuts (such as pecans, Italian or macadamia nuts). | Grilled chicken with broccoli and yogurt or garlic sauce. | Pour lemon juice over half an avocado. | Baked pork with vegetables in a pan, fried in lard or lard.(Store-bought ready-made frozen mixes can be used as vegetables, provided they do not contain potatoes). |
| 4 days | Low-fat natural yogurt with a handful of nuts or any seeds (sesame, sunflower, chia seeds). | A handful of pumpkin or sunflower seeds.They should be natural, not fried or salted. | Halibut baked in foil with herbs, lemon juice and asparagus. | Some good quality sausages.A few cherry tomatoes or radishes. | Green salad with half an avocado, tomatoes, any spices and olive oil.Cut all the ingredients into cubes, add olive oil and mix. |
| 5 days | Omelet 2 eggs with cheese, onion and mushroom.Fry in coconut or ghee. | A handful of nuts + ½ avocado. | Baked chicken leg with rosemary and onion.Serve with tomatoes and onions.Serve the chicken leg with the skin on. | Greek yogurt with a handful of sunflower or pumpkin seeds. | Baked cod with lemon juice.Cooked Brussels sprouts. |
| Day 6 | Salad with tuna, tomatoes, diced avocado and olive oil.Season with your favorite herbs. | Greek yogurt or full-fat natural yogurt with a small amount of raspberries or blueberries (no fruit specified for adaptation). | Roast pork neck or shoulder with peppers and mushrooms.Cut meat and vegetables, fry in oil, boil in a pot until soft, season with any spices. | A milkshake made of half a glass of coconut milk and raspberries or blueberries. | Mozzarella cheese with tomatoes, arugula and basil, drizzled generously with olive oil. |
| Day 7 | Omelet from 3 eggs fried in butter, with diced fresh pepper. | A handful of pumpkin or sunflower seeds.They should be natural, not fried or salted. | Baked trout with lemon juice and sliced avocado. | 2 cups of any vegetable - cucumber, tomato, radish. | Prawns stewed in melted butter with garlic and parsley.Salad from different types of lettuce, lemon juice and olive oil. |
Note.The above menu is only an example without specified proportions and cooking method.
As you can see, the low-carb diet menu is really diverse and delicious.Of course, it is not necessary to follow the rules one hundred percent, if necessary, you can change them if we use only foods allowed on a ketogenic diet.
A low-carb diet is quick and easy to prepare, so it won't take much time to prepare every day.
Is the ketogenic diet safe during pregnancy?
Pregnant women should remember to keep the keto diet healthy and balanced.In practice, this means that the daily menu during pregnancy should contain all the necessary nutrients.
Unfortunately, the ketogenic diet largely eliminates carbohydrates that provide a pregnant woman with magnesium, B vitamins, and dietary fiber.
It should be emphasized that the deficit is also important because the need for carbohydrates during pregnancy increases by about 1/3 of the standard requirement.
In addition, the need for fats increases during pregnancy, which amounts to 20-30% (depending on the trimester of pregnancy).
What are the best supplements for the keto diet?
- MCT oil is a medium chain triglyceride and is the "sugar" of fats.
The fact is that MCT's energy is very quickly absorbed and instantly converted to energy, just like sugar.MCT oil helps to significantly increase the amount of dietary fat.
- Magnesium - This mineral plays a very important role in our health.
It increases energy, boosts the immune system, controls blood sugar levels and, in the case of the keto diet, reduces the risk of muscle cramps that can occur when you start it.
- Vitamin D isn't limited to people on a ketogenic diet.
Modern lifestyle, closed life and stress are just some of the factors that reduce this vitamin.This vitamin may be of particular importance in the context of calcium deficiency, as it promotes calcium absorption.
- Exogenous Ketones - Can accelerate ketosis in the early stages of a ketogenic diet.Some scientists believe they can also suppress appetite, making it easier to lose weight.
The ketogenic diet, like most diets of this type, has its pros and cons.However, given the small difference in effectiveness between traditional and ketogenic diets, it is worth choosing a balanced diet that is ideally suited to the needs and functioning of our body.
With this method of weight loss, we can count on the healthiest effects of weight loss (maximum 1 kg per week), improvement of health and well-being, and long-lasting effects.
Important!Not all diets are healthy and safe for our body.Before starting any diet, it is recommended to consult a doctor, even if you do not have any health problems.Never follow modern fads when choosing a diet.Remember that some diets, including those that contain few nutrients or severely restrict calories, can be exhausting, carry the risk of eating disorders, and can also increase appetite, leading to rapid weight gain.