The ketone diet was developed in 1921 to treat epilepsy. Later, bodybuilders started building muscle relief. Using fat as fuel is only possible with a reduced amount of carbohydrate intake and a small percentage of protein - these are the principles of the ketogenic diet.
Keto diet what is it?
The ketogenic, keto, or keto (keto) diet is a low-carb, high-protein, and high-fat diet.
When carbohydrates are ingested, they lead to the formation of glucose and the production of insulin. Glucose is most likely used by the body as fuel. Insulin is needed to get glucose into cells. In these cases, fats go unclaimed and just accumulate. But when carbs are reduced, the body is forced to enter a state of ketosis — a natural process when the body starts using fats for fuel.
When there is a lack of glucose in the liver, ketone bodies are formed from free fatty acids. Ketones, or ketone bodies, are molecules that carry energy to keep the body functioning. 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 all other keto followers:
- Standard: Basic Keto - Ratio in % BJU - 20: 75: 5.
- Targeted: Exercise increases the amount of carbohydrates consumed during exercise.
- Cyclic: Higher carbohydrate intake, e. g. e. g. on weekends.
- High in Protein: Instead of decreasing, the protein content is increased to around 35%. The overall ratio of BJU becomes -35: 60: 5.
Approved Products
The following products are permitted for consumption:
- Any meat: veal, pork, poultry, etc. Do not remove fat from meat and chicken.
- For chickens, thighs and drumsticks are preferred.
- Fish and seafood: all but oily fish is 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, greens, and leafy greens.
- Mushrooms: all.
- Dairy products with high fat content only: whole milk (more than 3%), whipped cream (20-40%), sour cream 25%, cottage cheese, Greek yogurt, fatty hard cheeses.
- Oil nuts and seeds: macadamia, cashew, walnut, sunflower seed, pumpkin seed, etc.
- Berries: in small quantities - raspberries, blackberries, blueberries.
Occasionally allowed:
- Alcohol: dry wines, unsweetened spirits (gin, rum, whiskey, vodka), unsweetened cocktails.
- Dark chocolate: very moderate, with over 70% cocoa.
- Water, coffee with cream, tea and herbal teas according to your taste.
- Chicken broth or bouillon cubes with at least 1g of sodium. When carbohydrates are reduced, glycogen is actively consumed. 3 g of water are required for 1 g. This also eliminates the sodium that the body needs. According to nutritionists, chicken broth is essential in this diet because it supplies the body with sodium.
Prohibited Products:
- Sweets - sugar, candy, cake, ice cream, honey, maple syrup, agave.
- Sugary drinks - sodas, juices, coffee with mostly milk, beer, etc.
- Cereals, 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 | Having lunch | dinner | Afternoon tea | dinner | |
|---|---|---|---|---|---|
| Monday | Fried eggs with asparagus and bacon, coffee with cream | high-fat cottage cheese; salad and chocolate | chicken breast fried in coconut oil, fried mushrooms, spinach, avocado and lime juice | cooked beef; some nut and rosehip infusion | Tuna steak 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 chops, tomato, fried bacon in lettuce leaves; Fish soup with meatballs | Cheese | Low-Carb Chicken Grandmasala (spice mix); Salmon, toast with cheese, tea |
| Wednesday | omelet with mushrooms and peppers in olive oil; cream with cream | cottage cheese | Salad with bacon, avocado and feta; Meat broth with herbs, chicken cutlets | 3 egg omelette; green tea, nuts. | fried pork chops with mayonnaise and onions; green apple puree |
| Thursday | Beef Chop, Crouton | turkey meat, green tea. | beef broth with ground beef; zander meatballs; fried cabbage and broccoli with an egg in the form of a salad, unsweetened compote. | Rose hip broth, chicken breast | Avocado and shrimp in creamy mayonnaise and chili sauce |
| Friday | Bacon and cauliflower fried with fried eggs | Cheese, vegetable salad, dogwood broth | Fish broth with meatballs, chicken casserole, quince broth. | Zucchini chops, vegetable salad | Pasta with turkey, tomatoes, mushrooms and parmesan sauce |
| Saturday | Cauliflower based pizza | fat cottage cheese and green tea | Beef chops, croutons, coffee with butter | Salmon salad with tomatoes and cranberries | low carb beef with chili sauce and garlic |
| Sunday | Bacon tarts and salad | 3 hard-boiled eggs, crackers, unsweetened compote | Red fish, toast with cheese | Chicken Caesar Salad with Parmesan Cheese | Beef pie, kefir |
Who is forbidden such a diet
The keto diet is contraindicated for:
- diabetes
- Hypertension;
- hypercholesterolemia;
- kidney and gastrointestinal diseases;
- decompensation of cardiac activity;
- during pregnancy and lactation.
Benefits and harms of the keto diet
Benefits of the diet:
- effectively solves the problem of weight loss, muscle mass gain, body dehydration;
- regulates blood sugar levels;
- Helps treat type 2 diabetes
- improves cognitive abilities;
- normalizes cholesterol and blood pressure;
- cleanses the skin from acne;
- helps with epilepsy to reduce the number of anticonvulsants taken;
- useful in Alzheimer's disease and Parkinson's disease;
- not financially costly;
- The dishes are not difficult to prepare.
Disadvantages:
- Low carb, unbalanced
- not shown to all;
- reduces working capacity and memory.
Nutritionists' take on the keto diet
The focus of the ketogenic diet is on protein and fat foods with an extremely low fiber content. This is fraught with bloating and heaviness in the stomach, constipation. In addition, the intestines are colonized by pathogenic microorganisms, which ends in dysbacteriosis. Immunity is reduced. To avoid such problems, fiber should be consumed at least to a minimum - cabbage, apples, sour grapes.
A big minus is the lack of carbohydrates, the body can respond to this with an insufficient response.
If physical activity exceeds physical capacity, this can cause hypoglycemia in the form of weakness, pressure drop, dizziness, nausea, fainting and collapse. To prevent this, 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 particularly affected. After reaching the ketosis phase, they will partially recover, but the level still does not reach the previous norm. Therefore, when passing exams and hard mental work, it is better not to use this diet.
The ketogenic diet can lead to kidney stones, dehydration, high blood cholesterol, constipation and gout attacks. Essential minerals and vitamins are in short supply on keto, so taking vitamin complexes is necessary.
Of course, keto will improve the body and take metabolism off the ground and lose weight, but the transition to such a special diet is quite difficult and requires the consultation of a doctor. The keto diet isn't for everyone. Only a doctor, after checking the current condition, can say whether it is permissible to start a diet.