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 are losing weight.What are the features of this method and for those for whom the diet is strictly contraindicated - let's figure it out.
Keto Diet Principles
The keto diet, also known as ketogenic, is based on the consumption of fat, protein and a minimum amount of carbohydrates.The original version of ketone, used primarily to treat epilepsy in children, had a 4:1:1 ratio of fat, protein and carbohydrates.In weight loss options, the ratios have changed slightly towards increasing proteins.
Keto diet for epilepsy treatment is prescribed by the doctor.Only a specialist can prepare a correct nutrition plan based on test results and assessing the patient's condition.
The essence of the keto diet is to bring the body into and maintain a state of ketosis.The body's main source of energy is carbohydrates, which are converted into glucose and tend to accumulate in muscle tissue and the liver.When there is a carbohydrate deficiency, the body uses glycogen reserves and then begins to use fat reserves as an energy source, breaking down fat cells and producing ketone bodies.It is the ketone that serves as an energy source for the brain and other organs.The procedure can only take place if the amount of carbohydrates consumed per dog does not exceed 100 grams.
The ketogenic diet has many similarities with the low-carb diet.In the second, carbohydrate consumption also decreases, but their amount exceeds 100 g and the ketosis process does not occur.
What happens to a person during the keto diet:
- Carbohydrate starvation.Without replenishment, glucose reserves last 8-9 hours.After this period, 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.As a rule, the body needs 1-3 days to consume the entire supply.A person feels an incessant hunger that even fats and proteins cannot satisfy.This is the feeling where you feel hungry with a full stomach.Thoughts about sweets, increased sweating, salivation, pain in the liver and stomach, dizziness, nausea, irritability, increased sensitivity to odors and fatigue continue for 3 days.
- Gluconeogenesis.The body converts all available compounds, including protein, into glucose.This period is characterized by the loss of muscle tissue and the decline of internal organs.The process takes a week.
- Ketosis.When the body begins to realize that there is no source 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, which are direct energy suppliers.Clear signs that ketosis has begun are a specific smell of acetone emanating from the body and the disappearance of all secretions, attacks of severe hunger, fatigue and dizziness.
Keto types
There are several keto options for burning fat:
- standard diet – percentage ratio of FBU 75:25:5;
- cyclical keto diet - alternating carbohydrate days with ketogenic days, for example, 2 days a week are high carbohydrate and the rest are ketogenic;
- targeted diet – the amount of carbohydrates increases on training days;
- high protein - increasing the amount of protein, the ratio of fats, proteins, carbohydrates is 60:35:5.
Cyclic keto is most commonly used by professional athletes;A standard ketogenic diet is often used for weight loss.
Advantages and disadvantages of keto
The keto diet has the following advantages:
- effective weight loss, which occurs due to loss of subcutaneous fat;
- nutritious menu and no feeling of hunger after the onset of ketosis;
- after completing the diet, the weight does not return for a long time;
- preservation of muscle mass;
- there is the ability to cook deep-fried dishes, various meat products, including lard;
- wide range of products.
Disadvantages of Keto:
- carbohydrate starvation negatively affects brain functions, concentration decreases, memory and learning ability deteriorate;prolonged carbohydrate deficiency can lead to irreversible changes;
- slowing down of metabolism;
- poisoning of the body with toxic substances, the symptoms of which are manifested by the acetone odor of the discharge;
- feeling unwell in the first days;
- diet can cause gout due to the increased content of meat dishes;
- Lack of fiber can cause constipation and inflammation in the large intestine.
The diet is strictly contraindicated during pregnancy and lactation, renal failure, chronic diseases of the digestive and excretory system, and diabetes.The keto diet is not suitable for people doing mental work.
What is included in the diet menu?
The main part of the diet is foods of animal origin: meat, fish, poultry, eggs.Butter, cottage cheese, cheese, vegetable oils, mushrooms, seafood, offal, vegetables: cauliflower, white cabbage, Brussels sprouts, broccoli, Peking cabbage, cucumbers, green beans, leafy greens, celery, zucchini, onions, tomatoes in limited quantities, nuts.To neutralize the symptoms of intoxication caused by toxic substances formed in the body with excessive protein consumption during keto, you need to drink a lot of fluids.
The keto diet involves completely avoiding a broad food group:
- sugar and all products containing it;
- berries and fruits, except sour berries;
- candies, sweets, dried fruits, 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;
- any type of alcohol;
- Honey;
- industrial sauces.
Keto diet - menu of the week
Depending on what your dietary goals are, the menu for the week will have different options.If you need to build muscle, an additional 500 calories are added to your daily calorie intake.If the keto diet is considered as weight loss, 500 calories are deducted from the daily intake.
To start the ketosis process, the diet must consist of a menu in which the ratio of protein and fat by weight is the same, and the amount of carbohydrates does not exceed 100 g.This keto meal plan is designed for one week.Then the protein, fat, carbohydrate ratio is calculated according to the formula: protein 35%, fats 60%, carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and green leafy vegetables.There are very few carbohydrates per 100 g of vegetables, but they can provide the body with the necessary fiber, vitamins and microelements.
Sample ketogenic diet menu for a 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 with cheese, olives and cherry tomatoes.
Wednesday:
- breakfast: ham and cheese omelet;
- lunch: mackerel with vegetables;
- Dinner: homemade cottage cheese.
Thursday:
- breakfast: 4 boiled eggs and chicken breast;
- lunch: tuna and spinach;
- dinner: pork chops with green vegetables.
Friday:
- breakfast: scrambled eggs with avocado and spices;
- lunch: chicken Kyiv, sliced vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: chicken breast salad, eggs, onions with mayonnaise;
- lunch: cold cuts;
- Homemade cottage cheese with hazelnuts.
Sunday:
- breakfast: mushroom omelet;
- lunch: roast pork;
- dinner: chicken with vegetables.