Is it possible to eat mayonnaise and fatty steak and still lose weight?The ketogenic diet answers this question yes.
Initially, the ketogenic diet was used to treat epileptic seizures, then the unusual menu attracted the attention of athletes and people who were losing weight.What are the features of this method and for whom the diet is absolutely contraindicated?Let's find out.
Principles of the ketogenic diet
The keto diet, also known as ketogenic, is based on the consumption of fats, proteins and a minimum amount of carbohydrates.The original version of keto, which was used to treat epilepsy, primarily in children, had a fat-to-protein-to-carb ratio of 4:1:1.In the weight loss options, the proportions have changed slightly towards increasing protein.
The ketogenic diet for epilepsy treatment is prescribed by a doctor.Only a specialist, based on the test results and evaluating the patient's condition, will be able to correctly draw up a nutrition plan.
The essence of the ketogenic diet is to bring and maintain the body in a state of ketosis.The body's main source of energy is carbohydrates, which are converted into glucose and tend to accumulate in muscle tissue and the liver.When there is a carbohydrate deficiency, the body depletes glycogen stores and then begins to use fat stores as an energy source, breaking down fat cells, which in turn produce ketone bodies.It is the ketone that serves as an energy source for the brain and other organs.The process can only occur if the amount of carbohydrates consumed per dog does not exceed 100 g.
The ketogenic diet has many similarities to the low-carb diet.In the latter, carbohydrate consumption is also reduced, but its quantity exceeds 100 g and the ketosis process does not occur.
What happens to a person during a ketogenic diet:
- Carbohydrate hunger.Without replacement, glucose reserves last between 8 and 9 hours.After this time, the person feels intense hunger, but the body still does not experience any inconvenience.
- Consumption of glycogen reserves– the most difficult period of the diet.As a general rule, the body needs 1 to 3 days to use up the entire supply.A person feels incessant hunger that not even fats and proteins can satisfy.This is the feeling when you are hungry with a full stomach.Thoughts about sweets, increased sweating, salivation, pain in the liver and stomach, dizziness, nausea, irritability, increased sensitivity to odors and fatigue persist for 3 days.
- Gluconeogenesis.The body breaks down all available compounds, including proteins, into glucose.This period is characterized by the loss of muscle tissue and the reduction of internal organs.The process lasts a week.
- Ketosis.When the body begins to realize that there is no glucose supply in sight, it begins to use its reserves sparingly and switches from breaking down proteins to fats.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, which become ketone bodies, direct energy providers.Clear signs that ketosis has begun are a specific smell of acetone emanating from the body and all secretions disappear, attacks of intense hunger, fatigue and dizziness.
Types of keto
There are several ketogenic options to burn fat:
- standard diet – percentage ratio of FBU 75:25:5;
- cyclical ketogenic diet: alternating carbohydrate days with ketogenic days, for example, 2 days a week are high in carbohydrates and the rest are ketogenic;
- specific diet: on training days the amount of carbohydrates increases;
- High protein: increasing the amount of protein, the ratio of fat, protein and carbohydrates is 60:35:5.
Cyclic keto is most commonly used by professional athletes;A standard ketogenic diet is usually used to lose weight.
Advantages and disadvantages of keto
The ketogenic diet has the following advantages:
- effective weight loss, which occurs due to the loss of subcutaneous fat;
- nutritious menu and no feeling of hunger after the start of ketosis;
- after completing the diet, the weight does not return for a long time;
- preservation of muscle mass;
- the possibility of cooking fried dishes, there is a variety of meat products, including lard;
- great selection of products.
Disadvantages of keto:
- lack of carbohydrates negatively affects brain function, concentration decreases, memory and learning ability deteriorate;prolonged carbohydrate deficiency can lead to irreversible changes;
- slow down metabolism;
- poisoning of the body with toxic substances, the symptoms of which are manifested by the acetone smell of secretion;
- discomfort in the first days;
- the diet can provoke gout due to the increased content of meat dishes;
- Lack of fiber can cause constipation and inflammation in the large intestine.
The diet is absolutely contraindicated during pregnancy and lactation, with renal failure, chronic diseases of the digestive and excretory system and with diabetes.The ketogenic diet is not suitable for people who do mental work.
What is included in the diet menu?
The main part of the diet is foods of animal origin: meat, fish, poultry, eggs.Butter, cottage cheese, cheeses, vegetable oils, mushrooms, seafood, offal, vegetables are allowed: cauliflower, white cabbage, Brussels sprouts, broccoli, Peking cabbage, cucumbers, green beans, leafy greens, celery, zucchini, onions, tomatoes in limited quantities, nuts.During keto, it is necessary to drink a lot of fluids to neutralize the manifestations of intoxication by toxic substances that are formed in the body with excessive protein consumption.
The keto diet involves completely avoiding a large group of foods:
- sugar and all products containing it;
- fruits and berries, except for sour strawberries;
- candies, sweets, nuts, jams, preserves, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all types of bread, cereals;
- pasta;
- legumes;
- seeds;
- milk;
- fruit juices;
- all types of alcohol;
- Honey;
- industrial sauces.
Ketogenic diet - menu of the week
Depending on what your dietary goals are, the menu for the week will have different options.If you need to build muscle, another 500 calories are added to your daily calorie intake.If the ketogenic diet is considered weight loss, then 500 calories are subtracted from the daily intake.
To start the ketosis process, the diet should consist of a menu in which the proportion of proteins and fats by weight is the same, while the amount of carbohydrates should not exceed 100 g.This ketogenic eating plan is designed for one week.Subsequently, the proportion of proteins, fats, carbohydrates is calculated based on the formula: proteins 35%, fats 60%, carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and green leafy vegetables.There are few carbohydrates per 100 g of vegetables, but they can provide the body with the necessary fiber, vitamins and microelements.
Example of a ketogenic diet menu for a week:
Monday:
- breakfast: scrambled eggs and bacon;
- lunch: fried chicken and cucumber salad;
- dinner: grilled salmon fillet with asparagus.
Tuesday:
- breakfast: protein shake;
- lunch: pork meatballs with vegetable stew;
- dinner: cheese salad, olives and cherry tomatoes.
Wednesday:
- breakfast: omelette with ham and cheese;
- lunch: mackerel with vegetables;
- dinner: homemade cottage cheese.
Thursday:
- breakfast: 4 boiled eggs and chicken breast;
- lunch: tuna and spinach;
- dinner: pork chop with green vegetables.
Friday:
- breakfast: scrambled eggs with avocado, spices;
- lunch: chicken kyiv, sliced vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: chicken breast salad, eggs, onion with mayonnaise;
- lunch: cold cuts;
- Homemade cottage cheese with walnuts.
Sunday:
- breakfast: omelette with mushrooms;
- lunch: roast pork;
- dinner: chicken with vegetables.