Ketogenic diet: menu, permitted and prohibited foods

The ketogenic diet (keto, low-carb, high-fat (LCHF) diet) is a low-carb diet with moderate protein and high fat content.Classically used for epilepsy in children, dietary interpretations are recommended to combat many other diseases.But mainly nowadays it is used as a weight loss diet.

The diet was developed in the 1920s and was used successfully to treat epilepsy, but with the popularization of anticonvulsants, the diet's relevance diminished.Renewed interest in the diet dates back to the 1990s thanks to Hollywood producer Jim Abrahams, whose son was successfully treated for epilepsy with the help of a keto diet.

We present a complete guide to the keto diet, a list of permitted 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 glycolysis process, which is “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 carbohydrate deficiency, it starts to use ketones instead of glucose, the ideal level of which has a series 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 ingesting the amount of protein necessary for the growth and regeneration of the body and a sufficient amount of calories necessary to maintain a normal weight, taking into account the child's age.

For what diseases is the ketogenic diet used?

Epilepsy

In children, the effectiveness of the ketogenic diet is confirmed in more than half of 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 burden of medications on the body, which is extremely important for these children.

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

Oncological diseases

Some types of cancer cells are unable to use ketones effectively.In combination with low blood sugar levels and growth factors, a ketogenic diet can be used for adjunctive 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 glycemia and the normalization of the lipid profile in metabolic syndrome and type 2 diabetes. The diet naturally reduces blood sugar, which is why 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 to lose weight, but also to maintain the result.Some sources report a loss of 2.5-3 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 keto diet

Improved cognitive function

Ketones are an excellent source of fuel for the brain.By reducing carbohydrates in the diet, a significant rise in blood sugar that occurs after eating is eliminated.Together, 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 an energy source helps conserve glycogen stores during high loads.

• Reduced blood pressure.Weight loss leads to normal blood pressure.
• Slowing vascular aging.Increased levels of beta-hydroxybutyric acid in the blood slow down the aging process of blood vessels.
• Better skin condition.A low-carb diet helps get rid of 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 required.
• Increased cholesterol levels.Polyunsaturated fats increase cholesterol levels.This indicator, as well as the proportion of LDL and HDL, must be monitored.
• Reduced blood acidity.This is a consequence of the increase in the number of ketone bodies.For people suffering from diabetes, the condition can cause body poisoning, diabetic coma, and even death.
• Speeding up intestinal emptying time.This is a common side effect that gradually disappears: the body adjusts to the new diet.
• "Ketoflu".Syndrome that develops in the first days of dieting 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 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 observed.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 keto 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.Diet developers focus on this: the diet does not require a sharp restriction in food intake, strict calorie counting, and you do not need to starve.But there are also mandatory rules that cannot be deviated from.

Eat only when you feel hungry, but without overeating

It is recommended to eat slowly and in a calm environment.One serving is approximately 180 g.No snacks are 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 proportions presented.

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

Start without preparation

The diet starts on any day and does not require a gradual reduction in carbohydrates in the diet.

Increase in drinking regime

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

Physical activity

Sports, light running and walking are mandatory.

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

Contraindications

The ketogenic diet has several contraindications:

• serious chronic illnesses;
• hypertension;
• acute illnesses and infections (it is not possible to start a diet during this period);
• oncopathology (only according to medical prescription);
• children under 18 years of age (except cases of epilepsy);
• pregnant and lactating women.

With caution:

• type I diabetes;
• elderly people.

Allowed and prohibited foods on the keto diet

Foods with a lot of carbohydrates are prohibited:

• Sugar and sweeteners;
• Quickly digested sweet foods: juices, smoothies, soft drinks, energy drinks, ice cream, cakes, sweets, sweets, milk chocolate, desserts and so on;
• Cereals and starches: bread, pasta, cereals, white rice, corn and so on;
• Vegetables: chickpeas, peas, lentils, beans;
• Fruit: everything except a small amount of berries;
• Root vegetables and tubers: potatoes, sweet potatoes, turnips, carrots, beets;
• Sauces and seasonings: mayonnaise, ketchup and others that contain sugar;
• Low-fat, sugar-free dietary foods (muesli, cereals).Often they undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
• Alcohol.

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

What can you eat:

• Fish, mainly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
• Seafood: lobster, crab, mussels, scallops, squid, oysters;
• Eggs: any;
• Meat: sirloin, steaks;
• Pork: loin, pork loin, ham (however, you need to know the amount of sugar in the product);
• Poultry: chicken, goose, duck, pheasant, quail, turkey and other species;
• Other types of meat: goat, lamb, veal, rabbit, venison (preferably dense meats);
• By-products: liver, kidneys, stomach, heart;
• Sausages, bacon and other meat products.You can make 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 green) - avocado, broccoli, celery, spinach, asparagus, all kinds of salads, as well as onions, cucumbers, tomatoes (sometimes);
• Fruits: sometimes sour berries, but not exceeding the daily dose;
• Mushrooms: all edible;
• Cereals: brown rice occasionally;
• Sweets: natural dark chocolate 70-90%;
• Spices: pepper, salt, herbs;
• Drinks: coffee, teas, chicory, unsweetened red fruit compote.

Notice:

• Cooking methods: any - cooked, roasted, grilled, stewed.If meat, vegetables or fish are marinated before roasting, 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, a handful of nuts, cheese, boiled eggs and celery will do.
• SupplementsIn the first few weeks, you can also introduce caffeine and creatine into your diet to increase stamina 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 an example of a ketogenic diet menu for a week (excluding daily water intake).There are many recipes on the Internet for a ketogenic diet for every day (search for phrases: keto recipes, keto diet recipes, keto food), that is, you can eat tasty and varied.

Day 1

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

Day 2

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

Day 3

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

Day 4

• Breakfast: poached eggs with avocado, tea.
• Lunch: Salad with trout, mozzarella and vegetables.
• Snack: Nuts.
• Dinner: Roast pork with celery and tomatoes.

Day 5

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

Day 6

• Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
• Lunch: Baked trout with cheese and herbs.
• Snack: Avocado with nuts.
• Dinner: Turkey cutlets with green salad.

Day 7

• Breakfast: Cottage cheese with grated dark chocolate, coffee.
• Lunch: Creamy soup with 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

Doctors' opinions boil down to the fact that you cannot follow this diet for more than two months.Dr Alan Barkley from the University of Sydney says the keto diet is safe for short-term use.Another expert states 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 kilos.However, there are also negative reviews with health consequences.This once again confirms that the diet can only be followed under medical supervision.

Answers to questions

Is it possible to have carb 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 on moderate carbohydrate diets.

Does the smell of urine change?

Yes, the urine has 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 on a keto diet on your own or as part of marathons, which is fashionable now, we recommend consulting a specialist doctor.