The ketone diet was developed in 1921 for the treatment of epilepsy. Later, bodybuilders started using it to generate muscle relief. The use of fat for fuel is only possible with a reduced amount of input carbohydrates and a small percentage of protein - these are the principles of the ketogenic diet.
Keto diet What is it?
The ketogenic, ketone, or keto (keto) diet is a low-carbohydrate, moderate-protein, high-fat diet.
When carbohydrates are consumed, they lead to the formation of glucose and the production of insulin. Glucose is more easily consumed by the body as fuel. Insulin is needed to get glucose into cells. In these cases, the fats are left unclaimed and just accumulate. But if carbohydrates are reduced, the body is forced into a state of ketosis, a natural process when the body begins to use fat for fuel.
In the liver, when glucose is deficient, ketone bodies are formed from free fatty acids. Ketones or ketone bodies are molecules that transport energy for the body to function. The goal of keto is to become such a state.
There are 4 types, of which 3 are used by athletes, and one is used by everyone else on keto:
- Standard: Basic Keto - Ratio in %BJU - 20: 75: 5.
- Purpose: due to exercise, the amount of carbohydrates during exercise increases.
- Cyclical: higher carbohydrate intake, such as on weekends.
- High in protein: instead of decreasing, the protein is increased to around 35%. The overall BJU ratio becomes - 35: 60: 5.
approved products
The following products are allowed for consumption:
- Any meat: beef, pork, poultry, etc. Do not trim fat from meat and poultry.
- In chickens, thighs and legs are preferred.
- Fish and shellfish: any, but fatty fish are better: salmon, mackerel, sardines, anchovies, salmon and herring, shrimp and squid.
- Eggs: in any form.
- Natural fats: lard and lard, ghee for frying, salted butter, coconut oil, avocado, flaxseed, and olive oil for salads.
- Nightshade vegetables: kale, zucchini, eggplant, asparagus, olives, spinach, lettuce, green vegetables, and leafy greens.
- Mushrooms: any.
- Dairy products only with a high fat content: whole milk (more than 3%), heavy cream (20-40%), sour cream 25%, cottage cheese, Greek yogurt, hard fatty cheeses.
- Nut and seed oil: Macadamia, cashew nuts, walnuts, sunflower seeds, pumpkin seeds, etc.
- Berries: in small quantities - raspberries, blackberries, blueberries.
Occasionally allowed:
- Alcohol: dry wines, sugar-free spirits (gin, rum, whiskey, vodka), sugar-free cocktails.
- Dark chocolate: very moderate, with more than 70% cocoa.
- Water, coffee with cream, tea and infusions to your liking.
- Chicken broth or bouillon cubes with at least 1 g sodium. When carbohydrates are reduced, glycogen is actively consumed. For your 1 g, you need 3 g of water. With it, the sodium that the body needs also goes away. According to nutritionists, chicken broth is essential in this diet because it provides sodium to the body.
Prohibited products:
- Sweets: sugar, candy, cakes, ice cream, honey, maple syrup, agave.
- Sugary drinks - soft drinks, juices, coffee with a predominance of milk, beer, etc.
- Grains, cereals, and rice are rich in carbohydrates.
- Sweet fruits: bananas, apples, grapes, oranges, pears, mangoes, pineapples, etc.
- Beans are rich in carbohydrates.
- Potatoes are rich in starch.
- Store-bought sauces: ketchup and barbecue sauce.
- Margarine - a complete lack of benefit.
- Artificial trans fats: sometimes worsen health.
Important! The more restrictions (less than 15 g of carbohydrates per day), the faster a person will enter a state of ketosis.
Keto diet: menu
| Breakfast | Lunch | Dinner | afternoon tea | Dinner | |
|---|---|---|---|---|---|
| Monday | fried eggs with asparagus and bacon, coffee with cream | high-fat cottage cheese; salad and chocolate | fried chicken breast in coconut oil, fried mushrooms, spinach, avocado and lemon juice | boiled beef; an infusion of nuts and rose hips | tuna fillet in olive oil, with chili and garlic, fried broccoli and bean sprouts, grilled tomatoes |
| Tuesday | coffee with butter or ghee, 3 boiled eggs | fat cottage cheese | beef chop, tomato, fried bacon on lettuce leaves; fish soup with meatballs | cheese | low carb chicken grandmasala (spice mix); salmon, cheese toast, tea |
| Wednesday | omelette with mushrooms and bell peppers in olive oil; cream with cream | curd | Bacon, Avocado, and Feta Salad; beef broth with herbs, chicken cutlets | 3-egg omelet; green tea, nuts. | fried pork chops with mayonnaise and onions; green apple puree |
| Thursday | beef chop, crouton | turkey meat, green tea. | beef broth with minced meat; pike perch meatballs; fried cabbage and broccoli with egg in the form of a salad, compote without sugar. | rosehip broth, chicken breast | avocado and shrimp in creamy mayonnaise and chili sauce |
| Friday | fried bacon and cauliflower with fried eggs | cheese, vegetable salad, dogwood broth | fish broth with meatballs, chicken soufflé, quince broth. | zucchini cutlets, vegetable salad | tagliatelle with turkey, tomatoes, mushrooms and parmesan sauce |
| Saturday | cauliflower based pizza | fatty cottage cheese and green tea | beef chop, croutons, butter coffee | salmon salad with tomatoes and blueberries | low carb beef with chili garlic sauce |
| Sunday | bacon and salad tarts | 3 hard-boiled eggs, crackers, sugar-free compote | red fish, toast with cheese | chicken caesar salad with parmesan cheese | beef pate, kefir |
Who is prohibited from such a diet?
The keto diet is contraindicated for:
- diabetes
- hypertension;
- hypercholesterolemia;
- kidney and gastrointestinal diseases;
- decompensation of cardiac activity;
- during pregnancy and lactation.
Keto Diet Benefits and Harms
Benefits of the diet:
- effectively solve the problem of weight loss, muscle mass gain, body drying;
- regulates blood sugar levels;
- Helps control type 2 diabetes
- improves cognitive abilities;
- normalizes cholesterol and blood pressure;
- cleanses the skin from acne;
- help with epilepsy to reduce the number of anticonvulsants taken;
- useful in Alzheimer's disease and Parkinson's disease;
- it is not economically expensive;
- The dishes are not difficult to prepare.
Disadvantages:
- low carb, unbalanced
- not shown to everyone;
- reduces working capacity and memory.
The opinion of nutritionists on the Keto diet
The emphasis of the ketogenic diet is on protein and fatty foods, with extremely low fiber content. This is fraught with bloating and heaviness in the stomach, constipation. Also, the intestines are colonized by pathogenic microorganisms, which ends with dysbacteriosis. Immunity is reduced. To avoid such problems, fiber should be consumed at least to a minimum: cabbage, apples, sour grapes.
A big drawback is the lack of carbohydrates, the body can react to this with an inadequate reaction.
If physical activity exceeds the body's capabilities, this can lead to hypoglycemia in the form of weakness, drop in blood pressure, dizziness, nausea, even fainting, and collapse. To prevent it, it is better to use juices and semi-sweet fruits during snacks, and when the first signs of hypoglycemia appear, drink tea with honey.
Glucose deficiency reduces brain function. Cognitive components (attention, concentration, memory) are especially affected. After reaching the ketosis phase, they will partially recover, but still the level does not reach the previous norm. Therefore, passing exams, hard mental work, it is better not to use this diet.
The ketogenic diet can lead to kidney stones, dehydration, high blood cholesterol levels, constipation, and gout attacks. Essential minerals and vitamins are in short supply on the ketogenic diet, so it is necessary to take vitamin complexes.
Keto, of course, will improve the body and kick-start metabolism and lose weight, but the transition to such a peculiar diet is quite difficult and requires consultation with a doctor. The ketogenic diet is not for everyone. Only a doctor, after checking the current condition, can say whether it is permissible to start a diet.