Can you 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, and then the unusual menu attracted the attention of athletes and dieters.What are the characteristics of this method, and for whom the diet is absolutely contraindicated - let's find out.
Basic principles of the 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, primarily in children, contained a 4:1:1 ratio of fat, protein, and carbohydrates.In terms of weight loss options, the proportions have shifted slightly towards increasing the protein content.
The keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist can correctly prepare a nutritional plan, in accordance with the test results and based on the assessment of the patient's condition.
The essence of the keto diet is to bring the body into a state of ketosis and maintain it.The body's main source of energy is carbohydrates, which are converted into glucose and tend to accumulate in muscle tissue and the liver.In the event of a carbohydrate deficiency, the body uses glycogen reserves and then begins to use fat reserves as an energy source, breaking down fat cells, which in turn produce ketone bodies.It is the ketone that serves 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 the low-carb diet.In the latter, the consumption of carbohydrates also decreases, but their amount exceeds 100 g, and the process of ketosis does not occur.
What happens to a person during the keto diet:
- Carbohydrate starvation.Without charging, glucose reserves last 8-9 hours.After this time, the person feels severe hunger, but the body does not yet experience any discomfort.
- Consumption of glycogen reserves– the most difficult period of the diet.The body usually needs 1-3 days to deplete the entire supply.A person feels a constant hunger, which even fats and proteins cannot satisfy.It's that feeling when you feel hungry with a full stomach.Thoughts about sweets, increased sweating, salivation, aching liver and stomach pain, dizziness, nausea, irritability, increased sensitivity to smell and fatigue persist for 3 days.
- Gluconeogenesis.The body breaks down all available compounds, including protein, into glucose.This period is characterized by the loss of muscle tissue and the reduction of internal organs.The process takes a week.
- Ketosis.When the body begins to realize that there is no glucose supply, it begins to use its reserves 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 turn into ketone bodies - direct energy providers.Clear signs of the beginning of ketosis are the special smell of acetone emanating from the body, and all secretions, strong hunger pangs, fatigue and dizziness disappear.
Types of keto
There are several keto options for fat loss:
- standard diet - FBU percentage 75:25:5;
- cyclic keto diet - alternating carb days with ketogenic days, for example, 2 days a week are high carb and the rest are ketogenic;
- targeted diet – the amount of carbohydrates increases on training days;
- high protein content - increasing the amount of protein, the ratio of fats, proteins, carbohydrates is 60:35:5.
Cyclic keto is most often used by professional athletes;a standard ketogenic diet is usually used for weight loss.
Pros and cons of keto
The keto diet boasts the following benefits:
- effective weight loss, which occurs due to the loss of subcutaneous fat;
- nutritious menu and no feeling of hunger after the development of ketosis;
- after the end of the diet, the weight does not return for a long time;
- preservation of muscle mass;
- the ability to cook fried food, there are various meat products, including lard;
- large selection of products.
Disadvantages of keto:
- carbohydrate starvation negatively affects brain function, concentration decreases, memory and learning ability deteriorate;long-term carbohydrate deficiency can lead to irreversible changes;
- slows down the metabolism;
- poisoning of the body with toxic substances, the symptoms of which are manifested in the acetone smell of the exudate;
- feeling unwell in the first 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 colon.
The diet is absolutely contraindicated during pregnancy and breastfeeding, in case of kidney failure, chronic diseases of the digestive and excretory systems, diabetes.The keto diet is not suitable for people who do mental work.
What does the diet menu contain?
The main part of the diet is food of animal origin: meat, fish, poultry, eggs.Allowed butter, cottage cheese, cheeses, vegetable oils, mushrooms, seafood, offal, vegetables: cauliflower, white cabbage, Brussels sprouts, broccoli, Beijing cabbage, cucumbers, green beans, leafy greens, celery, zucchini, onions, tomatoes in limited quantities, nuts.During keto, it is necessary to drink a lot of fluids in order to neutralize the manifestations of intoxication caused by toxic substances that are formed 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, except sour strawberries;
- candies, sweets, dried fruits, jams, jams, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all kinds of bread, cereals;
- pasta;
- legumes;
- seeds;
- milk;
- fruit juices;
- all types of alcohol;
- honey;
- industrial sauces.
Keto diet - weekly menu
Depending on what the goals of the diet are, the weekly menu may contain different options.If you need to build muscle, then an additional 500 calories will be added to your daily caloric intake.If we consider the keto diet as weight loss, we subtract 500 calories from our daily intake.
To start the process of ketosis, the diet should consist of a menu in which the mass ratio of proteins and fats is the same, while the amount of carbohydrates should not exceed 100 g.This keto meal plan is designed for one week.After that, the ratio of proteins, fats and carbohydrates is calculated based on the following formula: protein 35%, fats 60%, carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and leafy greens.There are few carbohydrates in 100 g of vegetables, but they can provide the body with the necessary fibers, vitamins, and microelements.
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 vegetable stew;
- dinner: salad of cheese, olives and cherry tomatoes.
Wednesday:
- breakfast: omelette 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 and spices;
- lunch: Chicken Kiev, sliced vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: chicken breast salad, egg, onion with mayonnaise;
- lunch: cold meats;
- homemade cottage cheese with walnuts.
Sunday:
- breakfast: omelette with mushrooms;
- lunch: roast pork;
- dinner: chicken with vegetables.