Ketogenic diet: menu, allowed and prohibited foods.

The ketogenic diet (low-carbohydrate, high-fat (LCHF) ketogenic diet) is a low-carbohydrate diet that is moderate in protein and high in fat.Classically used for epilepsy in children, dietary interpretations are recommended to combat many other diseases.But mainly today it is used as a diet to lose weight.

The diet was developed in the 1920s and was successfully used to treat epilepsy, but with the popularization of anticonvulsants, the diet's relevance declined.Renewed interest in the diet dates back to the '90s, thanks to Hollywood producer Jim Abrahams, whose son was successfully treated for epilepsy with the help of a ketogenic diet.

We present you a complete guide to the keto diet, a list of allowed and prohibited foods and a menu for 7 days.

The essence of the ketogenic diet

The proposed diet forces the body to use fats as the main source of energy.Normally, this function is performed by carbohydrates supplied with food: they are transformed into glucose during the process of glycolysis, which is the "fuel" for the body.Fats, in turn, are stored in reserve.

If there are few carbohydrates in the diet, the liver converts fat (from body reserves or food) into fatty acids and ketone bodies: the latter enter the brain and are used as an alternative source of energy, replacing glucose.A condition in which there is an increase in the level of ketone bodies in the blood is called ketosis.

The human body adapts to the diet: when there is a deficiency of carbohydrates, it begins to use ketones instead of glucose, the optimal level of which has a number of positive effects on health, physical and mental characteristics, and also leads to a reduction in epileptic seizures.

The use of a diet for children with epilepsy involves the intake of the amount of protein necessary for the growth and regeneration of the body and a sufficient amount of calories necessary to maintain normal weight, taking into account the age of the particular child.

For what diseases is the ketogenic diet used?

epilepsy

In children, the effectiveness of the ketogenic diet is confirmed in more than half of the cases.In 2008, a randomized clinical trial confirmed the positive effect of the ketogenic diet on severe forms of epilepsy: the dynamics were observed in more than 90% of cases within 6 to 24 months.Following a diet reduces the drug load on the body, which is extremely important for these children.

For epilepsy in adult patients, a lighter version is used - the modified Atkins diet.

Oncological diseases

Some types of cancer cells cannot use ketones effectively.In combination with low blood sugar and growth factors, a ketogenic diet can be used as an adjuvant metabolic therapy.Most promising for the treatment of glioblastoma.

metabolic diseases

The diet leads to an improvement in insulin sensitivity (according to some data, by 75%), a decrease in blood glucose and the normalization of the lipid profile in metabolic syndrome and type 2 diabetes. The diet naturally lowers blood sugar, therefore it is recommended for both patients with type 2 diabetes and people with prediabetes.

Obesity

It refers to a metabolic disorder, but we will write about it separately.Using fat as an energy source leads to weight loss.The ketogenic diet is effective for weight loss and helps not only lose weight, but also maintain the result.Some sources report a loss of 2.5 to 3 kg per week.

The neuroprotective effect of the diet is considered for the treatment of serious neurological diseases: Alzheimer's disease, autism, multiple sclerosis, amyotrophic lateral sclerosis, Parkinson's disease and others.Research in this area is ongoing.

Positive effects of the ketogenic diet

Improved cognitive function

Ketones are an excellent source of fuel for the brain.By reducing carbohydrates in the diet, you eliminate the significant rise in blood sugar that occurs after eating.Altogether, this improves focus and concentration.

Increased energy and physical strength.

People who follow a ketogenic diet have more energy throughout the day.After eating, a feeling of satiety is created for a long period of time.The diet is used by athletes who practice cyclical sports (triathlon, cycling).Burning fat as a source of energy helps conserve glycogen stores during high loads.

• Reduced blood pressure.Weight loss leads to normal blood pressure.
• Delay vascular aging.Increased levels of beta-hydroxybutyric acid in the blood slow down the aging process of blood vessels.
• Improved skin condition.A low carbohydrate diet helps eliminate acne.

The ketogenic diet also has disadvantages

• Hypovitaminosis, electrolyte and mineral imbalance..The ketogenic diet is not balanced in vitamin and mineral content.Additional intake of vitamin and mineral complexes may be necessary.
• Increased cholesterol levels..Polyunsaturated fats increase cholesterol levels.This indicator must be controlled, as well as the proportion of LDL and HDL.
• Reduced blood acidity.This is a consequence of an increase in the number of ketone bodies.For people suffering from diabetes, the condition is fraught with intoxication of the body, diabetic coma and even death.
• Accelerate intestinal emptying time.This is a common side effect that gradually disappears - the body adapts to the new diet.
• "Ketogenic flu".A syndrome that develops in the first days of the diet and is manifested by an increased feeling of hunger, weakness, distraction, sleep disturbances, headache and decreased physical and mental performance.It is recommended to drink more water and eat healthy fats these days.
• Bad breath.A side effect that can be treated with regular chewing gum or breath flavorings.You should also increase the amount of water in your diet.
• ketoacidosis.A terrible complication of the diet, in which vomiting and nausea, tachycardia, difficulty breathing and constant thirst are noted.If any of the symptoms develop, you should immediately consult a doctor.

Basic rules of the ketogenic diet.

Let's consider the ketogenic diet in its classic sense.Currently, there are many varieties and variations of the ketogenic diet (targeted, cyclical, targeted, high protein), but it is the standard diet that is the most studied and predictable.

Food is a physiological need of the body, a building material and a source of energy.The developers of the diet focus on this: the diet does not require strict restriction of food intake, strict calorie counting, and no need to starve.But there are also mandatory rules from which you cannot deviate.

Eat only when you are hungry, but without overeating.

It is recommended to eat slowly and in a quiet environment.One serving is equivalent to approximately 180 g.Snacks are not allowed.

B:F:U ratio – 20:65-75:10-5 (%)

This is the standard ketogenic diet (SKD).The basis of the diet is foods rich in animal fat.You should think about your diet according to the presented proportions.

• Carbohydrates: 0.3 g.per 1 kg of weight.
• Proteins: 1.5-2 g.per 1 kg of weight.
• Fats - 1.8 g.per 1 kg of weight.

Start without preparation

The diet begins any day and does not require a gradual reduction of carbohydrates in the diet.

Increased drinking regimen

Drinking clean water is more than the physiological norm to prevent dehydration (2-3 liters).

physical activity

Sports, light jogging, walking are required.

The state of ketosis develops 7-14 days after the start of the diet and is manifested by lack of hunger, acetone smell from sweat and urine, a specific odor from the mouth and dry mucous membranes, and frequent urge to urinate.

Contraindications

The ketogenic diet has a number of contraindications:

• serious chronic diseases;
• hypertension;
• acute illnesses and infections (you cannot start a diet during this period);
• oncopathology (only as prescribed by a doctor);
• children under 18 years of age (except cases of epilepsy);
• pregnant and lactating women.

With caution:

• type I diabetes;
• older people.

Foods allowed and prohibited on the ketogenic diet

Foods with many carbohydrates are prohibited:

• Sugar and sweeteners;
• Quickly digested sweet foods: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts, etc.;
• Cereals and starches: bread, pasta, cereals, white rice, millet, etc.;
• Legumes: chickpeas, peas, lentils, beans;
• Fruits: everything except a small amount of red fruits;
• Root and tuber vegetables: potatoes, sweet potatoes, parsnips, carrots, beets;
• Sauces and condiments: mayonnaise, ketchup and others containing sugar;
• Low-fat and sugar-free diet foods (muesli, cereals).They often undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
• Alcohol.

Violation of the diet causes the body to leave the state of ketosis.

What you can eat:

• Fish, mostly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
• Seafood: lobster, crab, mussels, scallops, squid, oysters;
• Eggs: any;
• Beef: loin, fillets;
• Pork: loin, pork loin, ham (however, it is necessary to know how much sugar the product contains);
• Birds: chicken, goose, duck, pheasant, quail, turkey and other species;
• Other types of meat: goat, lamb, beef, rabbit, venison (preferably dense meats);
• Byproducts: liver, kidneys, stomach, heart;
• Sausages, bacon and other meat products.You can do it in small quantities, the main thing is to read the ingredients so that there is no sugar in the composition;
• Cheeses: any unprocessed: cheddar, goat, cream, mozzarella;
• Nuts, seeds: sesame, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
• Oils and fats: avocado, coconut, olive, lard, lard;
• Dairy products: milk 3%, butter 82.5%, sour cream 20%, cream 20-40%, yogurts, whey, cottage cheese 5%.Natural, from free-grazing cows;
• Vegetables: low carb and non-starchy (mostly all green): avocado, broccoli, celery, spinach, asparagus, all kinds of salads, as well as onions, cucumbers, tomatoes (sometimes);
• Fruits: sometimes sour berries, but without exceeding the daily amount;
• Mushrooms: all edible;
• Cereals: brown rice occasionally;
• Sweets: natural dark chocolate 70-90%;
• Spices: pepper, salt, herbs;
• Drinks: coffee, tea, chicory, unsweetened berry compote.

Note:

• Cooking methods: any: boiled, baked, grilled, stewed.If you marinate meat, vegetables, or fish before baking, you should make sure there is no sugar in the marinade.
• Appetizers.They are not welcome, but if you really want to eat, a piece of boiled meat or fish, a handful of nuts, cheese, boiled eggs and celery will do.
• SupplementsIn the first few weeks, you can additionally introduce caffeine and creatine into your diet to increase endurance and energy.In the future, the use of exogenous ketones may be necessary to maintain the state of ketosis.

Ketogenic diet menu

Following the suggested diet is not difficult.We present to your attention a model menu for a ketogenic diet for a week (excluding daily water intake).There are many ketogenic diet recipes on the Internet for every day (search by phrases: ketogenic recipes, ketogenic diet recipes, ketogenic food), that is, you can eat rich and varied.

Day 1

• Breakfast: Hard-boiled eggs, goat cheese, unsweetened coffee.
• Lunch: Chicken salad with feta cheese and green vegetables, dressed with olive oil.
• Snack: A handful of walnuts.
• Dinner: Beef meatballs with cheddar cheese and tomato.

Day 2

• Breakfast: Scrambled eggs with bacon and herbs, chicory.
• Lunch: Grilled loin, avocado, cucumber, cheese and spinach salad.
• Snack: boiled fish and fresh celery.
• Dinner: almond milk, sugar-free lazy cheesecakes.

Day 3

• Breakfast: omelet with cheese and shrimp, coffee.
• Lunch: Baked chicken breast with brown rice.
• Snack: Avocado.
• Dinner: Grilled beef, green cabbage and tomato salad.

Day 4

• Breakfast: poached eggs with avocado, tea.
• Lunch: Trout, mozzarella and vegetable salad.
• Snack: Nuts.
• Dinner: Baked pork with celery and tomato.

Day 5

• Breakfast: cottage cheese casserole with sour cream and berries, chicory.
• Lunch: Roasted chicken with tomatoes and herbs.
• Snack: Natural yogurt with nuts.
• Dinner: Shrimp, sesame, celery salad, dressed with oil.

Day 6

• Breakfast: Keto smoothie with chia seeds, cottage cheese, tea.
• Lunch: Baked trout with cheese and herbs.
• Snack: Avocado with walnuts.
• Dinner: Turkey cutlets with green salad.

Day 7

• Breakfast: cottage cheese with grated dark chocolate, coffee.
• Lunch: Cream of lamb, asparagus and cheese.
• Snack: Avocado with lemon juice.
• Dinner: Sea bass with broccoli.

The menu for the week can be changed at your discretion.

Opinions

The opinions of doctors boil down to the fact that this diet cannot be followed for more than two months.Dr Alan Barkley from the University of Sydney says the ketogenic diet is safe for short-term use.Another specialist says that there are always risks, but they can be avoided by following the doctor's instructions.

Reviews and results

On the Internet you can see the impressive results of people who followed a ketogenic diet and lost dozens of kilograms.However, there are also negative reviews with health consequences.This confirms once again that the diet can only be followed under medical supervision.

Answers to questions

Is it possible to have carbohydrate days?

2-3 months after starting the diet, you can sometimes eat carbohydrates in small quantities, for example 1 piece of cake once every 2-3 weeks.Then you should go back to your diet.

Is it easy to build muscle mass?

With constant physical activity, you can build muscle, but this will be more difficult than with diets with a moderate carbohydrate content.

Does the smell of urine change?

Yes, urine takes on a fruity acetone smell, this is normal.

Conclusions

From a medical point of view, a diet is a therapeutic diet, which means it must be prescribed by a doctor.Before losing weight with a ketone diet on your own or as part of marathons, which is now very fashionable, we recommend consulting a specialist doctor.