The ketone diet was developed in 1921 for the treatment of epilepsy. Later, bodybuilders began to use it for muscle relief. The use of fat as fuel is only possible with a reduced amount of incoming carbohydrates and a small percentage of protein - these are the principles of the keto diet.
The Keto diet, what is it?
The ketogenic, ketone, or keto (keto) diet is a low-carb, moderate-protein, and high-fat diet.
When carbohydrates are consumed, they lead to the formation of glucose and the production of insulin. Glucose is most easily consumed by the body as fuel. Insulin is needed to bring glucose into cells. In these cases, the fat remains unclaimed and only accumulates. But if carbohydrates are reduced, the body is forced into a state of ketosis – a natural process when the body begins to use fat for fuel.
In the liver, when glucose is deficient, ketone bodies are formed from free fatty acids. Ketones or ketone bodies are molecules that carry the energy necessary for the functioning of the body. The goal of keto is to become such a state.
There are 4 types, 3 of which are used by athletes and one is used by all other keto supporters:
- Standard: Basic Keto - BJU % ratio - 20: 75: 5.
- Determined: Due to exercise, the amount of carbohydrates during exercise is increased.
- Cyclic: Higher carbohydrate intake, such as on weekends.
- High in Protein: Instead of decreasing, protein is increased to around 35%. The overall ratio of BJU becomes - 35: 60: 5.
Approved products
The following products are authorized for consumption:
- All meats: veal, pork, poultry, etc. Do not remove fat from meat and chicken.
- In chickens, thighs and thighs are preferred.
- Fish and seafood: any, but oily fish are best - salmon, mackerel, sardines, anchovies, salmon and herring, shrimp and squid.
- Eggs: in any form.
- Natural fats: lard and lard, ghee for frying, salted butter, coconut oil, avocado, flax seeds and olive oil for salads.
- Black nightshade vegetables: kale, zucchini, eggplant, asparagus, olives, spinach, lettuce, greens, and leafy greens.
- Mushrooms: any.
- Only high-fat dairy products: whole milk (over 3%), heavy cream (20-40%), sour cream 25%, cottage cheese, Greek yogurt, full-fat hard cheeses.
- Nuts and oilseeds: macadamia, cashews, walnuts, sunflower seeds, pumpkin seeds, etc.
- Berries: in small quantities - raspberries, blackberries, blueberries.
Allowed occasionally:
- Alcohol: dry wines, unsweetened spirits (gin, rum, whiskey, vodka), unsweetened cocktails.
- Dark chocolate: very moderate, with more than 70% cocoa.
- Water, coffee with cream, tea and herbal teas to your liking.
- Chicken broth or bouillon cubes with at least 1 g of sodium. When carbohydrates are reduced, glycogen is actively consumed. For its 1 g, you need 3 g of water. With him, the sodium that the body needs is also gone. According to nutritionists, chicken broth is essential in this diet because it provides sodium to the body.
Prohibited Products:
- Sweets - sugar, candies, cakes, ice cream, honey, maple syrup, agave.
- Sweet drinks - sodas, juices, coffee with a predominance of milk, beer, etc.
- Grains, cereals and rice are high in carbohydrates.
- Sweet fruits - bananas, apples, grapes, oranges, pears, mangoes, pineapples, etc.
- Beans are high in carbohydrates.
- Potatoes are high in starch.
- Store bought sauces - ketchup and barbecue sauce.
- Margarine - a complete lack of benefits.
- Artificial trans fats - sometimes worsen health.
Important! The more restrictions there are (less than 15g of carbs per day), the faster a person will enter a state of ketosis.
Keto diet: menu
| To eat lunch | To eat lunch | Having dinner | afternoon tea | Having dinner | |
|---|---|---|---|---|---|
| Monday | fried eggs with asparagus and bacon, coffee with cream | high-fat cottage cheese; salad and chocolate | chicken breast fried in coconut oil, fried mushrooms, spinach, avocado and lime juice | boiled beef; a few nuts and rosehip infusion | tuna steak in olive oil, with chilli and garlic, fried broccoli and bean sprouts, grilled tomatoes |
| Tuesday | coffee with butter or ghee, 3 boiled eggs | fat white cheese | beef cutlet, tomato, bacon bits fried in lettuce leaves; fish soup with meatballs | cheese | low carb chicken grand masala (spice mix); salmon, cheese toast, tea |
| Wednesday | mushroom and pepper omelette in olive oil; custard cream | cottage cheese | bacon, avocado and feta salad; meat broth with herbs, chicken cutlets | 3-egg omelet; green tea, nuts. | fried pork chops with mayonnaise and onions; green apple puree |
| Thusday | prime rib, croutons | turkey meat, green tea. | beef broth with minced meat; pike-perch dumplings; fried cabbage and broccoli with an egg in the form of a salad, unsweetened compote. | rosehip broth, chicken breast | avocado and shrimp in a creamy mayonnaise and chili sauce |
| Friday | fried bacon and cauliflower with fried eggs | cheese, vegetable salad, dogwood broth | fish broth with meatballs, chicken soufflé, quince broth. | zucchini cutlets, vegetable salad | turkey noodles, tomatoes, mushrooms and parmesan sauce |
| Saturday | cauliflower pizza | fatty cottage cheese and green tea | prime rib, crouton, butter coffee | salmon salad with tomatoes and cranberries | low carb beef with chili garlic sauce |
| Sunday | bacon and salad tartlets | 3 hard-boiled eggs, crackers, unsweetened compote | red fish, cheese toast | Caesar Salad with Chicken and Parmesan | beef pate, kefir |
Who is prohibited from such a diet
The keto diet is contraindicated for:
- Diabetes
- hypertension;
- hypercholesterolemia;
- kidney and gastrointestinal diseases;
- decompensation of cardiac activity;
- during pregnancy and lactation.
Advantages and disadvantages of the Keto diet
Dietary Benefits:
- effectively solves the problem of weight loss, muscle mass gain, dryness of the body;
- regulates blood sugar levels;
- Helps manage type 2 diabetes
- improves cognitive abilities;
- normalizes cholesterol and blood pressure;
- cleanses the skin from acne;
- helps with epilepsy to reduce the number of anticonvulsants taken;
- useful in Alzheimer's disease and Parkinson's disease;
- not financially expensive;
- The dishes are not difficult to prepare.
Disadvantages:
- low carb, unbalanced
- not shown to everyone;
- reduces working capacity and memory.
The opinion of nutritionists on the Keto diet
The keto diet emphasizes protein and fatty foods, with extremely low fiber content. This is fraught with bloating and heaviness in the stomach, constipation. In addition, the intestines are colonized by pathogenic microorganisms, which ends in dysbacteriosis. Immunity is reduced. To avoid such problems, fiber should be consumed at least minimally - cabbage, apples, sour grapes.
A big minus is the lack of carbohydrates, the body can react to it with an inadequate reaction.
If physical activity exceeds the body's capabilities, it can cause hypoglycemia in the form of weakness, drop in pressure, dizziness, nausea, up to fainting and collapse. To prevent it, it is better to use semi-sweetened juices and fruits during snacks, and as soon as the first signs of hypoglycemia appear, drink honey tea.
Glucose deficiency reduces brain function. The cognitive components - attention, concentration, memory - are particularly affected. After reaching the ketosis phase, they partially recover, but the level still does not reach the previous norm. Therefore, when passing exams, hard mental work, it is better not to use this diet.
The ketogenic diet can lead to kidney stones, dehydration, elevated blood cholesterol, constipation, and gout attacks. Essential minerals and vitamins are scarce on keto, so taking vitamin complexes is necessary.
Keto, of course, will improve the body and make the metabolism take off and lose weight, but the transition to such a special diet is quite difficult and requires consultation with a doctor. The keto diet is not for everyone. Only a doctor, having checked the current condition, can say whether it is permissible to start a diet.