Is it possible to eat mayonnaise and fatty steak and still lose weight?The keto diet answers this question positively.
Initially, the ketogenic diet was used to treat epileptic attacks, then the unusual menu attracted the attention of athletes and those who lost weight.What are the features of this method and for whom the diet is absolutely contraindicated - let's understand.
The principles of this 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, which was used to treat epilepsy, mostly in children, had a 4:1:1 ratio of fat, protein, and carbohydrates.In weight loss options, the proportions have shifted slightly towards increased protein.
The keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist, in accordance with the test results and assessing the patient's condition, will be able to correctly design a nutritional plan.
The essence of the keto diet is to bring and maintain the body in a state of ketosis.The main source of energy for the body are carbohydrates, which are converted into glucose and tend to accumulate in muscle tissue and the liver.When there is a shortage of carbohydrates, the body uses glycogen stores, and then begins to use fat stores 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 is also reduced, but their amount exceeds 100 g and the process of ketosis does not occur.
What happens to a person during a keto diet:
- Starvation from carbohydrates.Without recharging, glucose reserves last 8-9 hours.After this time, the person feels strong hunger, but the body still does not experience any discomfort.
- Consumption of glycogen reserves- the most difficult period of the diet.As a rule, it takes the body 1-3 days to exhaust the entire supply.A person feels an incessant hunger that even fats and proteins cannot satisfy.This is the feeling when you feel hungry with a full stomach.Thoughts of sweets, increased sweating, salivation, liver and stomach pain, dizziness, nausea, irritability, increased sensitivity to smells and fatigue continue 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 the reduction of internal organs.The process takes a 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 to 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.The clear signs that ketosis has begun are a specific smell of acetone emanating from the body and all secretions, attacks of strong hunger, fatigue and dizziness disappear.
Types of keto
There are several options for burning fat:
- standard diet – FBU percentage ratio 75:25:5;
- cyclic keto diet - alternate carb days with ketogenic days, for example, 2 days a week are high carb, and the rest are ketogenic;
- target diet - on training days, the amount of carbohydrates increases;
- high protein - increasing the amount of protein, the ratio of fats, proteins, carbohydrates is 60:35:5.
This cycle is most often used by professional athletes;for weight loss, a standard ketogenic diet is usually used.
Advantages and disadvantages of these
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 starting ketosis;
- after the end of the diet, the weight does not return for a long time;
- maintaining muscle mass;
- the ability to cook deep-fried dishes, there is a variety of meat products, including lard;
- large selection of products.
Disadvantages of these:
- carbohydrate starvation negatively affects brain function, concentration decreases, memory and learning ability deteriorate;prolonged lack of carbohydrates can lead to irreversible changes;
- slowing of metabolism;
- poisoning of the body with toxic substances, the symptoms of which are manifested by the smell of acetone discharge;
- feel bad in the first days;
- the diet can cause gout due to the increased content of meat dishes;
- Lack of fiber can cause constipation and inflammation in the colon.
The diet is absolutely contraindicated during pregnancy and lactation, with renal insufficiency, chronic diseases of the digestive and excretory system and with diabetes.The keto diet is not suitable for people who do mental work.
What is included in the diet menu
The main part of the diet is food of animal origin: meat, fish, poultry, eggs.Allowed are 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, limited tomatoes.During keto, you need to drink a lot of fluids in order to neutralize the manifestations of poisoning from 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 fruit, jam, jam, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all types of bread, cereals;
- pasta;
- legumes;
- seeds;
- milk;
- fruit juices;
- all types of alcohol;
- honey;
- industrial sauces.
Keto diet - menu for the week
Depending on your diet goals, the menu for the week will have different options.If you need to build muscle, then another 500 calories are added to your daily calorie intake.If the keto diet is considered weight loss, then 500 calories are subtracted from the daily intake.
To start the process of ketosis, the diet should consist of a menu in which the ratio 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 one week.Then, the ratio of proteins, fats, carbohydrates is calculated based on the formula: protein 35%, fat 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 fibers, vitamins and trace elements.
Sample ketogenic diet menu for one week:
Monday:
- breakfast: scrambled eggs and bacon;
- lunch: salad with fried chicken and cucumber;
- dinner: grilled salmon steak with asparagus.
Tuesday:
- breakfast: protein shake;
- lunch: pork meatballs with stewed vegetables;
- dinner: salad with 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, spices;
- lunch: chicken Kiev, sliced vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: salad with chicken breast, egg, onion with mayonnaise;
- lunch: cooling;
- cottage cheese with nuts.
sunday:
- breakfast: omelette with mushrooms;
- lunch: roast pork;
- dinner: chicken with vegetables.