The ketone diet was developed in 1921 for the treatment of epilepsy. Later, bodybuilders started using it to increase muscle relief. The use of fat as fuel is only possible with a small amount of incoming carbohydrates and a small percentage of protein - these are the principles of the keto diet.
Keto diet what is it?
The ketogenic, ketonic, or ketogenic (keto) diet is a low-carb, moderate-protein, and 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 a fuel. Insulin is needed to get glucose into cells. In these cases, the fats remain unclaimed and just accumulate. But if carbohydrates are reduced, the body is forced to enter a state of ketosis, a natural process in which the body begins to use fat for fuel.
In the liver, when glucose is deficient, ketone bodies are made up of free fatty acids. Ketones or ketone bodies are molecules that carry energy for the functioning of the body. The goal of keto is to become such a state.
There are 4 types, 3 of which are used by athletes and one used by all other keto advocates:
- Standard: basic keto - ratio in% BJU - 20: 75: 5.
- Purpose: Due to exercise, the amount of carbohydrates during exercise increases.
- Cyclic: Higher carbohydrate intake, such as on weekends.
- High Protein: Instead of decreasing, protein is increased by up to about 35%. The overall ratio of BJU becomes - 35: 60: 5.
Approved products
The following products are allowed for consumption:
- Any meat: veal, pork, poultry, etc. Do not remove the fat from meat and chicken.
- In chickens, thighs and thighs are preferred.
- Fish and seafood: any, but fatty fish is better: salmon, mackerel, sardines, anchovies, salmon and herring, shrimp and squid.
- Eggs: in any form.
- Natural fats: lard and lard, clarified butter for frying, salted butter, coconut oil, avocado, linseed and olive oil for salads.
- Nightshade vegetables: cabbage, zucchini, eggplant, asparagus, olives, spinach, lettuce, green leafy vegetables and leafy greens.
- Mushrooms: any.
- Only high-fat dairy products: whole milk (over 3%), cream (20-40%), sour cream 25%, cottage cheese, Greek yogurt, hard fat cheeses.
- Nut and Seed Oil: Macadamia, cashews, walnuts, sunflower seeds, pumpkin seeds, 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 to your taste.
- Chicken broth or broth cubes with at least 1 g of sodium. When carbohydrates are reduced, glycogen is actively consumed. For its 1 g you need 3 g of water. With it, even the sodium the body needs is gone. According to nutritionists, chicken broth is indispensable in this diet because it supplies the body with sodium.
Prohibited products:
- Sweets: sugar, candies, cakes, ice cream, honey, maple syrup, agave.
- Sugary drinks: soft drinks, fruit juices, coffee with a predominance of milk, beer, etc.
- Cereals, grains and rice are rich in carbohydrates.
- Sweet fruit - bananas, apples, grapes, oranges, pears, mangoes, pineapples, etc.
- Beans are high in carbohydrates.
- Potatoes are rich in starch.
- Store-bought sauces - ketchup and barbecue sauce.
- Margarine - a complete lack of benefit.
- Artificial trans fats: Sometimes they make health worse.
Important! The more restrictions (less than 15g of carbohydrates per day), the faster a person will go into 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 | chicken breast fried in coconut oil, fried mushrooms, spinach, avocado and lime juice | boiled beef; some nuts and rosehip tea | tuna steak in oil, with chilli and garlic, fried broccoli and bean sprouts, grilled cherry tomatoes |
| Tuesday | coffee with butter or clarified butter, 3 hard-boiled eggs | fat cottage cheese | beef cutlet, tomato, fried bacon in lettuce leaves; fish soup with meatballs | the cheese | low-carb chicken salty granny (spice blend); salmon, toast with cheese, tea |
| Wednesday | omelette with mushrooms and peppers in oil; cream with whipped cream | milk flakes | bacon, avocado and feta salad; 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 minced meat; zander balls; Fried cabbage and broccoli with an egg-shaped salad, unsweetened compote. | rosehip broth, chicken breast | avocado and shrimp in a creamy mayonnaise and chilli 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 | fat cottage cheese and green tea | beef chop, crouton, coffee with butter | salmon salad with tomatoes and cranberries | low carb beef with chili and garlic sauce |
| Sunday | bacon and salad tarts | 3 hard boiled eggs, crackers, unsweetened compote | red fish, toast with cheese | chicken caesar salad with parmesan | 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 breastfeeding.
Benefits and harms of the Keto diet
Benefits of the diet:
- effectively solves the problem of weight loss, increase in muscle mass, drying of the body;
- 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;
- The dishes are not difficult to prepare.
Disadvantages:
- low carbohydrate, unbalanced
- not shown at all;
- reduces work capacity and memory.
The opinion of nutritionists on the Keto diet
The emphasis of the keto diet is on protein and fatty foods, with extremely low fiber content. This is fraught with bloating and heaviness in the stomach, constipation. In addition, the intestine is 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 drawback is the lack of carbohydrates, the body can react to this with an inadequate reaction.
If physical activity is beyond the capacity of the body, this can cause hypoglycemia in the form of weakness, drop in blood pressure, dizziness, nausea, even fainting and collapse. To prevent it, it is best to use semi-sweet juices and fruits when snacking, and when the first signs of hypoglycemia appear, drink tea with honey.
Deficiency in glucose reduces brain function. The cognitive components - attention, concentration, memory - are particularly affected. After reaching the ketosis stage, they will partially recover, but still the level does not reach the previous norm. Therefore, when 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 with keto, so taking vitamin complexes is required.
Keto, of course, will improve the body, shift the metabolism off the ground and lose weight, but switching to such a particular diet is quite difficult and requires a doctor's consultation. The keto diet isn't for everyone. Only a doctor, having checked the current condition, can tell if it is permissible to start a diet.