Is it possible to eat mayonnaise and fatty steak and still lose weight?The keto diet answers this question in the affirmative.
Initially, the ketogenic diet was used to treat epileptic seizures, then the unusual menu attracted the attention of athletes and those 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, used to treat epilepsy, particularly in children, had a 4:1:1 ratio of fat, protein, and carbohydrates.In weight loss options, the proportions have changed slightly towards increasing proteins.
The keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist, based on the test results and assessing the patient's condition, will be able to correctly draw up a nutritional plan.
The essence of the keto 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 reserves, then starts using fat reserves as a source of energy, breaking down fat cells, which in turn produce ketone bodies.It is the ketone that serves as a source of energy 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 their quantity exceeds 100 g and the ketosis process does not occur.
What happens to a person during a keto diet:
- Carbohydrate hunger.Without replacement, glucose reserves last 8 to 9 hours.After this period, the person feels very hungry, but the body still does not feel any discomfort.
- Consumption of glycogen reserves– the most difficult period of the diet.As a rule, the body needs 1 to 3 days to exhaust its entire supply.The person feels an incessant hunger that not even fats and proteins can satisfy.This is the feeling when you feel hungry on 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 reduction of internal organs.The process takes one week.
- Ketosis.When the body begins to realize that there is no supply of glucose in sight, it begins to use its reserves sparingly and switches from breaking down protein into fat.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, which are converted into ketone bodies - direct energy suppliers.Clear signs that ketosis has begun are a specific smell of acetone emanating from the body and all secretions, attacks of intense hunger, fatigue and dizziness disappear.
Types of Keto
There are several keto options for burning 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;
- targeted diet – on training days the amount of carbohydrates increases;
- rich in proteins – increasing the amount of proteins, the proportion of fats, proteins and carbohydrates is 60:35:5.
Cyclic keto is most often used by professional athletes;For weight loss, a standard ketogenic diet is usually used.
Advantages and Disadvantages of Keto
The keto 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 ability to cook fried dishes, there is a variety of meat products, including lard;
- large selection of products.
Disadvantages of keto:
- carbohydrate starvation negatively affects brain function, decreases concentration, deteriorates memory and learning ability;prolonged carbohydrate deficiency can lead to irreversible changes;
- slowing down metabolism;
- poisoning of the body with toxic substances, the symptoms of which are manifested by the acetone smell of the secretion;
- malaise in the first few days;
- the diet can cause gout due to the increased content of meat dishes;
- A lack of fiber can cause constipation and inflammation in the large intestine.
The diet is absolutely contraindicated during pregnancy and lactation, in renal failure, in chronic diseases of the digestive and excretory systems and in diabetes.The keto diet is not suitable for people who do mental work.
What is included in the dietary menu
The main part of the diet is food 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 plenty of fluids to neutralize the manifestations of poisoning caused by toxic substances that form 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, with the exception of sour strawberries;
- sweets, sweets, dried fruits, jams, jams, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all types of bread, cereals;
- noodle;
- legumes;
- seeds;
- milk;
- fruit juices;
- all types of alcohol;
- honey;
- industrial sauces.
Keto diet - menu for 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 will be added to your daily calorie intake.If the keto diet is considered weight loss, 500 calories will be 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 keto meal plan is designed for a week.Subsequently, the proportion of proteins, fats and carbohydrates is calculated based on the formula: proteins 35%, fats 60%, carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and leafy greens.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 steak with asparagus.
Tuesday:
- breakfast: protein shake;
- lunch: pork meatballs with vegetable stew;
- dinner: cheese salad, olives and cherry tomatoes.
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 chop with green vegetables.
Friday:
- breakfast: scrambled eggs with avocado, seasonings;
- lunch: chicken Kiev, sliced vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: chicken breast salad, eggs, onion with mayonnaise;
- lunch: cold cuts;
- homemade cottage cheese with nuts.
Sunday:
- breakfast: omelet with mushrooms;
- lunch: roast pork;
- dinner: chicken with vegetables.