Is it possible to eat mayonnaise and fatty steaks and still lose weight?The keto diet answers this question affirmatively.
Initially, the ketogenic diet was used to treat epileptic seizures, then the unusual menu attracted the attention of athletes and people losing weight.What are the features of this method and for whom the diet is absolutely contraindicated - let's find out.
Principles of keto diet
The keto diet, also known as ketogenic, is based on the consumption of fats, proteins and a minimal amount of carbohydrates.The original version of keto, used to treat epilepsy, mainly in children, has a 4:1:1 ratio of fats, proteins and carbohydrates.In weight loss options, the ratio has changed slightly towards increased protein intake.
The keto diet to treat epilepsy is prescribed by a doctor.Only a specialist, based on test results and assessment of the patient's condition, can accurately plan nutrition.
The essence of the keto diet is to bring and maintain the body in a state of ketosis.The main source of energy for the body 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 uses up its glycogen stores and then begins to use stored fat as an energy source, breaking down fat cells, thereby creating ketone bodies.It is ketones that serve 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 a low-carb diet.After this, the consumption of carbohydrates is also reduced, but their amount exceeds 100 g and ketosis does not occur.
What happens to a person on the keto diet:
- Carbohydrate hunger.If not replenished, glucose stores will last for 8-9 hours.After this time, the patient feels extremely hungry but the body has not yet experienced any inconvenience.
- Consumes glycogen reserves– the most difficult phase of the diet.As a rule, the body needs 1-3 days to deplete its entire supply.A person feels constant hunger that even fats and proteins cannot satisfy.This is what it feels like when you feel hungry on a full stomach.Thoughts about sweets, increased sweating, salivation, liver and stomach pain, dizziness, nausea, irritability, increased sensitivity to smells and fatigue lasting for 3 days.
- Gluconeogenesis.The body breaks down all compounds available to it, including proteins, into glucose.This period is characterized by loss of muscle tissue and reduction of internal organs.This process lasts a week.
- Ketosis.When the body begins to realize that there is no longer any glucose supply, it begins to use stored glucose sparingly and switches from breaking down protein to fat.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, which are converted into ketone bodies - a direct source of energy.A clear sign that ketosis has begun is the distinctive smell of acetone emanating from the body and all secretions, intense hunger, fatigue and dizziness disappear.
Types of keto
There are several keto options for burning fat:
- standard diet – FBU percentage 75:25:5;
- cyclical keto diet - alternating carbohydrate days with ketogenic days, for example, 2 days a week are high carbohydrate days and the remaining days are ketogenic days;
- Targeted diet – on training days, carbohydrate intake increases;
- High protein – increase protein intake, fat, protein, carbohydrate ratio is 60:35:5.
Cyclical keto is most commonly used by professional athletes;For weight loss, the standard keto diet is often used.
Advantages and disadvantages of keto
The keto diet boasts the following advantages:
- effective weight loss, which occurs due to loss of subcutaneous fat;
- nutritional menu and no feeling of hunger after starting ketosis;
- after completing the diet, the weight does not return for a long time;
- preserve muscle mass;
- the ability to cook fried dishes, there are many types of meat products, including lard;
- Large selection of products.
Disadvantages of keto:
- Carbohydrate deficiency negatively affects brain function, reduces concentration, poor memory and learning ability;Prolonged carbohydrate deficiency can lead to irreversible changes;
- slows down metabolism;
- poisoning of the body with toxic substances, symptoms of which are manifested by the smell of acetone;
- feeling unwell in the first days;
- diet can cause gout due to the increased content of meat dishes;
- Lack of fiber can cause constipation and inflammation in the large intestine.
This diet is absolutely contraindicated during pregnancy and lactation, with kidney failure, chronic diseases of the digestive and excretory systems, as well as diabetes.The keto diet is not suitable for people who do mental work.
What does the diet menu include?
The main part of the diet is foods of animal origin: meat, fish, poultry, eggs.Allowed to use butter, cottage cheese, cheese, vegetable oil, mushrooms, seafood, offal, vegetables: cauliflower, white cabbage, Brussels sprouts, broccoli, Peking cabbage, cucumbers, green beans, green leafy vegetables, celery, zucchini, onions, tomatoes in limited quantities, nuts.During the keto process, you need to drink plenty of water to neutralize symptoms of poisoning caused by toxic substances formed in the body when consuming too much protein.
The keto diet involves completely avoiding a large group of foods:
- sugar and all products containing it;
- fruits and berries, except sour strawberries;
- candy, dried fruits, jam, jam, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all types of bread, cereals;
- macaroni;
- legumes;
- seeds;
- milk;
- fruit juice;
- all types of alcohol;
- Honey;
- industrial sauce.
Keto diet - menu for the week
Depending on your dietary goals, the menu for the week will have different options.If you need to build muscle, another 500 calories will be added to your daily calorie intake.If the keto diet is considered weight loss, then the daily calorie intake will be subtracted by 500 calories.
To start the ketosis process, the diet should include a menu with an equal ratio of protein and fat by weight, while the amount of carbohydrates should not exceed 100 g.This keto meal plan is designed for one week.Then, the ratio of protein, fat, carbohydrates is calculated based on the formula: protein 35%, fat 60%, carbohydrates 5%.
The main source of carbohydrates should be non-starchy vegetables and green vegetables.There are few carbohydrates in 100 g of vegetables, but they can provide the body with the necessary amount of fiber, vitamins and trace elements.
Sample ketogenic diet menu for one week:
Monday:
- breakfast: scrambled eggs and bacon;
- lunch: fried chicken and cucumber salad;
- dinner: grilled salmon steak with asparagus.
Tuesday:
- breakfast: protein shake;
- lunch: pork meatballs with stewed vegetables;
- dinner: cheese, olive, and cherry tomato salad.
Wednesday:
- breakfast: omelet 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 ribs with green vegetables.
Friday:
- breakfast: scrambled eggs with butter, spices;
- lunch: chicken Kiev, sliced vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: chicken breast, egg, onion salad with mayonnaise;
- lunch: cold meat;
- Homemade cottage cheese with nuts.
Sunday:
- breakfast: omelet with mushrooms;
- lunch: grilled pork;
- dinner: chicken with vegetables.