The ketone diet was developed in 1921 to treat epilepsy. Later, bodybuilders began to use it to build muscle relief. The use of fat as a fuel is possible only with a small amount of carbohydrates and a small amount of protein - these are the principles of the keto diet.
What is a keto diet?
Ketogenic, ketone or keto diet (keto) is a diet low in carbohydrates, medium in protein and high in fat.
When carbohydrates are consumed, they cause glucose production and insulin production. Glucose is mostly consumed by the body as fuel. Insulin is needed for glucose to enter the cells. In these cases, the fats remain unpretentious and only accumulate. However, when carbohydrates are depleted, the body is forced into a state of ketosis - a natural process when the body begins to use fats as fuel.
During glucose deficiency in the liver, ketone bodies are formed from free fatty acids. Ketones, or ketone bodies, are molecules that carry energy for the body to function. The goal of the ketone is to become such a state.
There are 4 types, 3 of which are used by athletes and one by all other keto fans:
- Standard: basic keto - ratio% BJU - 20: 75: 5.
- Purpose: Increases the amount of carbohydrates during exercise due to exercise.
- Cyclic: More carbohydrate intake as on weekends.
- High protein: Instead of decreasing, protein increases by about 35%. The overall ratio of BJU is 35: 60: 5.
Approved Products
Consumption of the following products is allowed:
- Any meat: veal, pork, poultry, etc. Do not remove fat from meat and chicken.
- In chickens, thighs and legs are preferred.
- Fish and seafood: any but oily fish is better - salmon, mackerel, sardines, anchovies, salmon and herring, shrimp and squid.
- Eggs: in any form.
- Natural oils: fat and oil, oil for frying, salted butter, coconut oil, avocado, flaxseed and olive oil for salads.
- Night shade vegetables: Cabbage, squash, eggplant, asparagus, olives, spinach, lettuce, greens and leafy greens.
- Mushrooms: any.
- Only high-fat dairy products: whole fat milk (more than 3%), heavy cream (20-40%), sour cream 25%, cottage cheese, Greek yogurt, fatty hard cheeses.
- Oily nuts and seeds: macadamia, cashew, walnut, sunflower seeds, pumpkin seeds, etc.
- Berries: in small quantities - raspberries, blackberries, blueberries.
Sometimes allowed:
- Alcohol: dry wines, sugar-free alcoholic beverages (gin, rum, whiskey, vodka), sugar-free cocktails.
- Dark chocolate: very mild, contains more than 70% cocoa.
- Water, creamy coffee, tea and herbal teas to your taste.
- Chicken broth or broth cubes containing at least 1 g of sodium. When carbohydrates are depleted, glycogen is actively consumed. You need 3 g of water for 1 gram. However, the sodium the body needs is also lost. According to nutritionists, chicken juice is indispensable in this diet because it provides the body with sodium.
Prohibited products:
- Sweets - sugar, candy, cakes, ice cream, honey, maple syrup, agave.
- Sugary drinks - carbonated drinks, juices, milk-dominated coffee, beer, etc.
- Cereals, grains and rice are high 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 benefits.
- Artificial trans fats - sometimes worsen health.
It is important! The more restriction (less than 15 g of carbohydrates per day), the faster a person will enter the state of ketosis.
Keto diet: menu
| Breakfast | Lunch | Supper | afternoon tea | Supper | |
|---|---|---|---|---|---|
| Monday | fried eggs with asparagus and pork, creamy coffee | high-fat cottage cheese; salad and chocolate | chicken breast fried in coconut oil, fried mushrooms, spinach, avocado and lemon juice | boiled beef; infusion of some nuts and roses | tuna steak in olive oil, chili and garlic, fried broccoli and bean sprouts, fried tomatoes |
| Tuesday | coffee with butter or butter, 3 boiled eggs | greasy cottage cheese | beef cutlet, tomato, pork fried in lettuce leaves; fish soup with meatballs | Cheese | low-carbohydrate chicken grandmasala (spice mix); salmon, cheese toast, tea |
| Wednesday | omelet with mushrooms and bell pepper in olive oil; cream with cream | cottage cheese | pork, avocado and feta salad; broth with herbs, chicken cutlets | 3 egg omelettes; green tea, nuts. | fried pork chops with mayonnaise and onions; green apple puree |
| Thursday | beef chops, kruton | turkey, green tea. | beef broth with minced meat; meatballs from pike perch; fried cabbage and broccoli with eggs in the form of salad, sugar-free compote. | rose water, chicken breast | avocado and shrimp in creamy mayonnaise and chili sauce |
| Friday | fried pork and cauliflower with fried eggs | cheese, vegetable salad, dog tree juice | fish broth with meatballs, chicken souffle, quince juice. | zucchini cutlets, vegetable salad | noodles with turkey, tomato, mushroom and parmesan sauce |
| Saturday | cauliflower based pizza | greasy cottage cheese and green tea | Beef chops, croutons, coffee with butter | salmon salad with tomatoes and cornel | low-carbohydrate beef with chili sauce and garlic |
| Sunday | bacon cakes and salads | 3 hard boiled eggs, crackers, sugar-free compote | red fish, cheese toast | chicken caesar salad with parmesan cheese | beef paste, kefir |
To whom such a diet is forbidden
Keto diet is contraindicated for:
- diabetes
- hypertension;
- hypercholesterolemia;
- kidney and gastrointestinal diseases;
- decompensation of cardiac activity;
- during pregnancy and lactation.
Benefits and harms of keto diet
Dietary Benefits:
- effectively solves the problem of weight loss, increase in muscle mass, dehydration;
- regulates blood sugar levels;
- Helps manage 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 expensive;
- Cooking is not difficult.
Disadvantages:
- low carbohydrate, unbalanced
- not shown to everyone;
- reduces work capacity and memory.
Opinion of nutritionists on the keto diet
The emphasis of the keto diet is on very low-fiber protein and fatty foods. It is full of bloating and heaviness in the stomach, constipation. In addition, the intestines are colonized by pathogenic microorganisms, which ends in dysbacteriosis. Immunity decreases. To prevent such problems, fiber should be consumed at least to a minimum - cabbage, apples, sour grapes.
One major downside is the lack of carbohydrates, which the body can react to inadequately.
If physical activity is higher than the body's capacity, it can cause weakness, hypotension, dizziness, nausea, fainting, and hypoglycemia to the point of collapse. To prevent this, it is better to use juices and semi-sweet fruits during snacks, and drink tea with honey at the first signs of hypoglycemia.
Glucose deficiency reduces brain function. Cognitive components - attention, concentration, memory are particularly affected. After reaching the stage of ketosis, they will partially recover, but still the level does not reach the previous norm. Therefore, it is better not to use this diet when taking exams and doing heavy mental work.
A ketogenic diet can cause kidney stones, dehydration, high blood cholesterol, constipation and gout attacks. Keto is low in essential minerals and vitamins, so it is necessary to take vitamin complexes.
Keto, of course, will improve the body and carry the metabolism from the ground and lose weight, but the transition to such a unique diet is very difficult and requires consultation with a doctor. The keto diet is not suitable for everyone. Only a doctor can say that you are allowed to start a diet after checking your current condition.