Ketogenic diet: menu, permitted and prohibited foods

The ketogenic diet (keto diet, low-carbohydrate high-fat (LCHF), ketogenic diet) is a low-carbohydrate diet with moderate protein and high fat content.It is classically used for epilepsy in children and a dietary interpretation recommended to combat many other diseases.But mainly these days it is used as a diet for weight loss.

The diet was developed in the 1920s and was used successfully to treat epilepsy, but with the popularization of anticonvulsants, the importance of the diet declined.Interest in the diet dates back to the 1990s.thanks to Hollywood producer Jim Abrahams, whose son was successfully treated for epilepsy using the keto diet.

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

The essence of the ketogenic diet

The recommended diet forces the body to use fat as its main source of energy.Typically, this function is performed by carbohydrates supplied with food: during glycolysis, they are processed into glucose, which is the body's "fuel".Fats, on the other hand, are stored in reserve.

If there are few carbohydrates in the diet, the liver converts fat (from body stores or food) into fatty acids and ketone bodies: the latter enter the brain and are used as an alternative source of energy, replacing glucose.The condition in which the level of ketone bodies in the blood increases is called ketosis.

The human body adapts to the diet: in the case of a lack of carbohydrates, it starts using ketones instead of glucose, the optimal level of which has many positive effects on health, physical and mental characteristics, and also leads to a reduction in epileptic seizures.

The use of a diet for epileptic children means the intake of the amount of protein necessary for the growth and regeneration of the body, as well as the appropriate amount of calories necessary to maintain a normal body weight, taking into account the age of the child in question.

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 in severe forms of epilepsy: dynamics were observed in more than 90% of cases within 6-24 months.Adherence to the diet reduces the drug load on the body, which is extremely important for such children.

In adult patients with epilepsy, a lighter version is used - the modified Atkins diet.

Oncological diseases

Some cancer cells cannot use ketones efficiently.Combined with low blood sugar and growth factors, the ketogenic diet can be used for adjuvant metabolic therapy.It is most promising for the treatment of glioblastoma.

Metabolic diseases

The diet leads to an improvement in insulin sensitivity (by 75% according to some data), a decrease in blood sugar and a normalization of the lipid profile in metabolic syndrome and type 2 diabetes.The diet naturally lowers blood sugar levels, so it is recommended for type 2 diabetics and prediabetics alike.

Obesity

It refers to a metabolic disorder, but we will write about this separately.Using fat as an energy source leads to weight loss.The ketogenic diet is effective for weight loss and not only helps you lose weight, but also helps you maintain it.Some sources report weight loss of 2.5-3 kg per week.

The neuroprotective effect of the diet is considered in 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, the significant rise in blood sugar level that occurs after a meal is eliminated.Together, this improves focus and concentration.

Increased energy and physical strength

People following a ketogenic diet have more energy throughout the day.After eating, there is a feeling of fullness for a long time.The diet is used by athletes who practice cyclical sports (triathlon, cycling).Burning fat as a source of energy helps to preserve glycogen stores during heavy exercise.

• Reduced blood pressure.Losing weight leads to normal blood pressure.
• Slowing down vascular aging.An increase in the level of beta-hydroxybutyric acid in the blood slows down the aging process of blood vessels.
• Improved skin condition.A low-carb diet helps get rid of acne.

The ketogenic diet also has its drawbacks

• Hypovitaminosis, imbalance of electrolytes and minerals.The ketogenic diet is not balanced in its vitamin and mineral content.It may be necessary to take additional vitamin and mineral complexes.
• Increased cholesterol.Polyunsaturated fats increase cholesterol levels.This indicator, as well as the ratio of LDL and HDL, should be monitored.
• Reduced blood acidity.This is the result of an increase in the number of ketone bodies.In diabetics, the condition leads to poisoning of the body, diabetic coma and even death.
• Acceleration of bowel movement time.This is a common side effect that gradually disappears: the body adapts to the new diet.
• "Keto Flu".A syndrome that develops in the first days of the diet, which is manifested by increased hunger, weakness, absent-mindedness, sleep disorders, headaches, and reduced physical and mental performance.Nowadays, it is recommended to drink more water and eat healthy fats.
• 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, rapid heartbeat, shortness of breath and constant thirst are observed.If you experience any of these symptoms, see your doctor immediately.

Basic rules of the ketogenic diet

Consider the ketogenic diet in its classical sense.Currently, there are many variations and variations of the keto diet (targeted, cyclical, targeted, high protein), but this standard diet 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 of food intake, strict calorie counting, and no 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 about 180g.Snacks are not allowed.

B:F:U ratio – 20:65-75:10-5 (%)

This is the standard ketogenic diet (SKD).The diet is based on foods rich in animal fat.You need to think about your diet according to the presented proportions.

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

Start without preparation

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

Enhanced drinking system

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

Physical activity

Sports, light jogging, walks are necessary.

The state of ketosis develops 7-14 days after the start of the diet and manifests itself in the absence of hunger, the smell of acetone in sweat and urine, a peculiar smell from the mouth and mucous membranes drying out, and a frequent urge to urinate.

Contraindications

The ketogenic diet has several contraindications:

• serious chronic diseases;
• hypertension;
• acute diseases and infections (you cannot start a diet during this period);
• oncopathology (only as prescribed by the doctor);
• Children under the age of 18 (except for cases of epilepsy);
• pregnant and lactating women.

Caution:

• type 2 diabetes;
• old people.

Allowed and forbidden foods in the keto diet

Foods containing a lot of carbohydrates are prohibited:

• Sugar and sweeteners;
• Fast-digesting sweet foods: juices, smoothies, carbonated drinks, energy drinks, ice cream, cookies, cakes, candies, milk chocolate, desserts and more;
• Cereals and starches: bread, pasta, cereals, white rice, millet and so on;
• Legumes: chickpeas, peas, lentils, beans;
• Fruits: all but a few sour berries;
• Root vegetables and tubers: potatoes, sweet potatoes, parsnips, carrots, beets;
• Sauces and condiments: mayonnaise, ketchup and others containing sugar;
• Low-fat diet foods without sugar (muesli, cereals).They often undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
• Alcohol.

Due to a violation of the diet, the body leaves the state of ketosis.

What to eat:

• Fish, mostly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
• Shellfish: lobster, crab, clam, scallop, squid, oyster;
• Egg: any;
• Beef: tenderloin, steak;
• Pork: tenderloin, loin, ham (however, you must 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, kidney, stomach, heart;
• Sausage, 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 preparation;
• Cheeses: any unprocessed - cheddar, goat, cream, mozzarella;
• Nuts, seeds: sesame seeds, 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 from 5%.From natural, free range cows;
• Vegetables: low-carb and non-starchy (mostly completely green) - avocado, broccoli, celery, spinach, asparagus, all kinds of lettuce, and onions, cucumbers, tomatoes (sometimes);
• Fruits: sometimes sour berries, but do not exceed the daily intake;
• Mushroom: all edible;
• Cereals: occasional brown rice;
• Sweets: natural dark chocolate 70-90%;
• Spices: pepper, salt, herbs;
• Drinks: coffee, teas, chicory, sugar-free compote from unsweetened berries.

Comment:

• Cooking methods: any - boiled, fried, grilled, steamed.If you marinate meat, vegetables or fish before baking, make sure that there is no sugar in the marinade.
• Snacks.They are not welcome, but if you really want to eat them, a piece of cooked meat or fish, a handful of nuts, cheese, hard-boiled eggs, celery will do.
• AccessoriesFor the first few weeks, you can also include caffeine and creatine in your diet to increase stamina and energy.In the future, it may be necessary to use external ketones to maintain a state of ketosis.

Ketogenic diet menu

Following the recommended diet is not difficult.For your consideration, we recommend a weekly sample menu of the ketogenic diet (without the daily water intake).On the Internet, there are many recipes for the ketogenic diet for every day (search by terms: keto recipes, keto diet recipes, keto meals), so you can eat tasty and varied.

Day 1

• Breakfast: Boiled eggs, goat cheese, coffee without sugar.
• Lunch: Chicken salad with feta cheese and green vegetables, smeared 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 tenderloin, avocado, cucumber, cheese and spinach salad.
• Snack: boiled fish and fresh celery.
• Dinner: Almond milk, sugar-free lazy cheesecake.

Day 3

• Breakfast: omelet with cheese and shrimp, coffee.
• Lunch: Fried chicken breast with brown rice.
• Snack: avocado.
• Dinner: grilled beef, green cabbage and tomato salad.

Day 4

• Breakfast: poached eggs with avocado, tea.
• Lunch: Salad with trout, mozzarella and greens.
• Snack: nuts.
• Dinner: roast pork with celery and tomatoes.

Day 5

• Breakfast: Cottage cheese casserole with sour cream and berries and chicory.
• Lunch: Grilled chicken with tomatoes and herbs.
• Snack: Natural yogurt with walnuts.
• Dinner: Salad of shrimps, sesame seeds, celery, smeared with oil.

Day 6

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

Day 7

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

The weekly menu can be changed at your discretion.

Reviews

The opinion of doctors can be traced back to the fact that you can stick to this diet for a maximum of two months.According to Dr. Alan Barkley of the University of Sydney, the keto diet is safe for short-term use.According to another specialist, there are always risks, but they can be avoided if the doctor's instructions are followed.

Reviews and results

On the Internet, you can see impressive results of people who have followed a ketogenic diet and lost tens of kilograms.However, there are also negative opinions that have health consequences.This confirms again that the diet can only be followed under medical supervision.

Answers to questions

Is it possible to have low carb days?

For 2-3 months after starting the diet, you can occasionally eat small amounts of carbohydrates, for example 1 piece of cake once every 2-3 weeks.Then you need to go back to your diet.

Is it easy to build muscle mass?

You can build muscle with constant physical activity, but it will be more difficult than with moderate carbohydrate diets.

Does the smell of urine change?

Yes, urine takes on a fruity acetone smell, this is normal.

Conclusions

From a medical perspective, the diet is a therapeutic diet, which means it must be prescribed by a doctor.Before losing weight on the keto diet, which is very fashionable these days, on your own or while running a marathon, we recommend that you consult a specialist.