Black Latte Official site
Share this

Ketogenic diet: menu, allowed and prohibited foods

The ketogenic diet (keto diet, Low Carb High Fat (LCHF) diet, Ketogenic diet) is a low-carb diet with moderate protein and high fat content.Classically used for epilepsy in children, dietary decongestion is recommended to combat many other diseases.But mostly today it is used as a diet for weight loss.

This diet was developed in the 1920s and was used successfully to treat epilepsy, but with the popularity of anticonvulsants, the diet's relevance has decreased.New interest in the diet began in the 1990s, thanks to Hollywood producer Jim Abrahams, whose son was successfully treated for epilepsy with the help of the keto diet.

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

The essence of the ketogenic diet

The essence of the ketogenic diet for weight loss

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

If the diet is low in carbohydrates, the liver will convert fat (from body stores or from food) into fatty acids and ketone bodies: this will enter the brain and be used as an alternative energy source, replacing glucose.The condition of increased levels of ketone bodies in the blood is called ketosis.

The human body adapts to the diet: when there is a lack 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 leads to a decrease in seizures.

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

What diseases is the ketogenic diet used for?

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: dynamics were observed in more than 90% of cases within 6-24 months.Compliance with the diet helps reduce the amount of medication introduced into the body, which is extremely important for such children.

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

Cancer

Some types of cancer cells cannot use ketones effectively.Combined with low blood sugar and growth factors, the ketogenic diet can be used to support metabolic therapy.Most promising in the treatment of glioblastoma.

Metabolic disease

The diet leads to improved insulin sensitivity (according to some data by 75%), reduced blood sugar levels, and normalization of lipid profiles in metabolic syndrome and type 2 diabetes. This diet naturally lowers blood sugar levels, so it is recommended for both patients with type 2 diabetes and those with prediabetes.

Obesity

It refers to metabolic disorders, 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 not only helps with weight loss but also maintains the results.Some sources report a loss of 2.5-3 kg per week.

The neuroprotective effects of the diet are 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 keto diet

Improve cognitive function

Ketones are an excellent source of fuel for the brain.By reducing the amount of carbohydrates in the diet, the significant increase in blood sugar that occurs after eating is eliminated.Together, this improves focus and concentration.

Increase energy and physical strength

People following a ketogenic diet have more energy throughout the day.After eating, a feeling of fullness is created for a long time.The diet is used by athletes participating in cycle sports (triathlon, cycling).Burning fat as an energy source helps conserve glycogen stores during heavy loads.

  • Reduce blood pressure.Weight loss leads to normal blood pressure.
  • Slows down the aging process of blood vessels.Increasing the concentration of beta-hydroxybutyric acid in the blood slows down the aging process of blood vessels.
  • Skin condition improved.Low-carb diets help get rid of acne.

The ketogenic diet also has disadvantages

  • Vitamin deficiency, electrolyte and mineral imbalance.The ketogenic diet is unbalanced in vitamin and mineral content.Additional vitamin and mineral complexes may be required.
  • Increased cholesterol levels.Polyunsaturated fats increase cholesterol levels.This index as well as the LDL and HDL ratio should be monitored.
  • Reduces acidity in the blood.This is a consequence of the increase in the number of ketone bodies.For people with diabetes, this condition causes body poisoning, diabetic coma, and even death.
  • Speeds up bowel emptying time.This is a common side effect and gradually disappears: the body adjusts to the new diet.
  • "Keto flu".A syndrome that develops during the first days of the diet and is manifested by feelings of hunger, weakness, forgetfulness, sleep disorders, headaches and reduced physical and mental performance.These days you should drink more water and eat healthy fats.
  • Bad breath.A side effect that can be treated by chewing regular gum or using breath fresheners.You should also increase the amount of water in your diet.
  • ketoacidosis.A terrible complication of the diet, in which vomiting and nausea, tachycardia, shortness of breath and constant thirst are noted.If any symptoms develop, you should consult your doctor immediately.

The basic principles of the ketogenic diet

Consider the ketogenic diet in its classic sense.Today, there are many types and variations of the keto diet (targeted, cyclical, targeted, high-protein), but the standard diet is the most researched and predicted.

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 restrictions on food intake, strict calorie calculation, and you do not need to starve.But there are also mandatory rules that cannot be deviated from.

Only eat when you feel hungry but don't eat too much

Eat slowly and in a quiet environment.One serving is about 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 fats.You should think carefully about your diet according to the presented proportions.

  • Carbohydrates: 0.3 g.per 1 kg of weight.
  • Protein: 1.5-2 g.per 1 kg of weight.
  • Fat - 1.8 g.per 1 kg of weight.

Start without preparation

The diet begins any day and does not require gradually reducing the amount of carbohydrates in the diet.

Increase your drinking regimen

Drink more clean water than the physiological norm to avoid dehydration (2-3 l).

Physical activity

Need sports, light jogging, walking.

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

Contraindicated

The ketogenic diet has a number of contraindications:

  • severe chronic illness;
  • increased blood pressure;
  • acute diseases and infections (you cannot start a diet during this period);
  • cancer (only as prescribed by your doctor);
  • children under 18 years old (except in cases of epilepsy);
  • pregnant and lactating women.

Circumspect:

  • type I diabetes;
  • old person.

Allowed and prohibited foods on the keto diet

Foods high in carbohydrates are prohibited:

  • Sugar and sweeteners;
  • Sweet foods are easily digested quickly: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candy, milk chocolate, desserts, etc.;
  • Grains and starches: bread, pasta, cereals, white rice, millet, etc.;
  • Legumes: chickpeas, peas, lentils, beans;
  • Fruit: everything except small amounts of sour fruit;
  • Root and tuber vegetables: potatoes, sweet potatoes, parsnips, carrots, beets;
  • Sauces and condiments: mayonnaise, ketchup and other sugar-containing varieties;
  • Sugar-free low-fat foods (muesli, cereals).They often undergo multi-stage processing and contain chemical elements that influence the level of ketone bodies;
  • Ale.

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

What you can eat:

  • Fish, mainly fatty: salmon, mackerel, salmon, halibut, cod, catfish, tuna, perch;
  • Shellfish: lobster, crab, clams, scallops, squid, oysters;
  • Eggs: any;
  • Beef: tenderloin, steak;
  • Pork: tenderloin, pork tenderloin, ham (however, you need to know the amount of sugar in the product);
  • Poultry: chickens, geese, ducks, pheasants, quails, turkeys and other species;
  • Other meats: goat, lamb, veal, rabbit, venison (preferably solid meats);
  • By-products: liver, kidney, 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;
  • Cheese: any unprocessed type - cheddar, goat, cream, mozzarella;
  • Nuts: sesame, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
  • Oils and fats: butter, coconut, olives, lard, lard;
  • Dairy products: milk 3%, butter 82.5%, sour cream from 20%, cream 20-40%, yogurt, whey, cheese from 5%.Natural, from free-range cows;
  • Vegetables: low in carbohydrates and non-starchy (mostly green) - avocado, broccoli, celery, spinach, asparagus, all types of salads, as well as onions, cucumbers, tomatoes (sometimes);
  • Fruit: sometimes sour but not exceeding the daily allowance;
  • Mushrooms: all edible;
  • Cereals: sometimes brown rice;
  • Sweets: natural dark chocolate 70-90%;
  • Spices: pepper, salt, herbs;
  • Drinks: coffee, tea, chicory, unsweetened juices from unsweetened berries.

Note:

  • Cooking method: any - boiled, baked, grilled, stewed.If you marinate meat, vegetables, or fish before grilling, you need to make sure there is no sugar in the marinade.
  • Snacks.They are not welcome, but if you really want to eat, a piece of boiled meat or fish, some nuts, cheese, boiled eggs and celery will do.
  • Food supplementsDuring the first weeks, you can add caffeine and creatine to your diet to increase endurance and energy.In the future, exogenous ketone administration may be necessary to maintain ketosis.

Ketogenic diet menu

Adhering to the recommended diet is not difficult.We present to you a sample menu for a ketogenic diet for a week (daily water intake is not included).There are many recipes on the Internet for a ketogenic diet every day (search by phrase: keto recipes, recipes for keto diet, keto foods), that is, you can eat deliciously and variedly.

Day 1

  • Breakfast: Boiled eggs, goat cheese, unsweetened coffee.
  • Lunch: Chicken salad with feta cheese and greens, dressed with olive oil.
  • Snack: A handful of nuts.
  • Dinner: Beef patties with cheddar cheese and tomatoes.

Day 2

  • Breakfast: Omelet with bacon and herbs, chicory.
  • Lunch: Grilled tenderloin, avocado, cucumber, cheese salad and spinach.
  • Snack: boiled fish and fresh celery.
  • Dinner: Almond milk, sugar-free lazy cheesecake.

Day 3

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

Day 4

  • Breakfast: boiled eggs with butter, tea.
  • Lunch: Salad with salmon, mozzarella cheese and green vegetables.
  • Snack: Nuts.
  • Dinner: Grilled pork with celery and tomatoes.

Day 5

  • Breakfast: Cheese stew with sour cream and berries, chicory.
  • Lunch: Grilled chicken with tomatoes and herbs.
  • Snack: Natural yogurt with nuts.
  • Dinner: Shrimp salad, sesame, celery, mixed with oil.

Day 6

  • Breakfast: Ketogenic shake with chia seeds, cheese, tea.
  • Lunch: Grilled salmon with cheese and herbs.
  • Snack: Avocado with nuts.
  • Dinner: Turkey ribs with green salad.

Day 7

  • Breakfast: Cheese with grated dark chocolate, coffee.
  • Lunch: Cream soup with lamb, asparagus and cheese.
  • Snack: Avocado with lemon juice.
  • Dinner: Seabass with broccoli.

The weekly menu can be changed according to your wishes.

Opinion

The opinion of doctors focuses on the fact that you can adhere to this diet for no more than two months.Dr Alan Barkley from the University of Sydney said the keto diet is safe for short-term use.Another expert said there are always risks but they can be avoided by following your doctor's instructions.

Evaluation and results

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

Answer to the question

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 every 2-3 weeks.After that, you should return 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 a diet with a moderate carbohydrate content.

Has the smell of urine changed?

Yes, urine smells like fruity acetone, this is normal.

Conclude

From a medical point of view, the diet is a therapeutic diet, meaning it must be prescribed by a doctor.Before losing weight on your own using a ketone diet or when participating in marathons, which are currently very fashionable, we recommend that you consult a medical professional.