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Ketogenic diet: menu, allowed 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.Dietary comments, classically used for epilepsy in children, are also recommended for combating many diseases.However, today it is mainly used as a diet for weight loss.

The diet was developed in the 1920s and used successfully to treat epilepsy, but with the widespread use of anticonvulsants, the importance of the diet diminished.The revival of interest in the diet dates back to the 1990s.Thanks to Hollywood producer Jim Abrahams, whose son successfully treated epilepsy with the help of the keto diet.

We offer a complete guide to the keto diet, a list of allowed and prohibited foods and a 7-day menu.

The essence of the ketogenic diet

The essence of the ketogenic diet for weight loss

The recommended diet forces the body to use fats as the main source of energy.Typically, this function is performed by carbohydrates supplied with food: they are converted into glucose during the process of glycolysis, which is "fuel" for the body.Fats are also stored as reserves.

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

The human body adapts to the diet: when there is a lack of carbohydrates, it begins to use ketones instead of glucose;Its optimal level has a number of positive effects on health, physical and mental characteristics, and also leads to a reduction in epileptic seizures.

The use of a diet for children with epilepsy means consuming the amount of protein necessary for the growth and regeneration of the body and a sufficient amount of calories necessary to maintain normal weight, taking into account the age of a particular child.

In which diseases is the ketogenic diet used?

Epilepsy

The effectiveness of the ketogenic diet in children has been confirmed in more than half of the cases.A randomized clinical trial conducted in 2008 confirmed the positive effect of the ketogenic diet in severe forms of epilepsy: dynamics was recorded in more than 90% of cases within 6-24 months.Following a diet reduces the drug load on the body, which is extremely important for such children.

For epilepsy in adult patients, a milder version is used - the modified Atkins diet.

Oncological diseases

Some types of cancer cells cannot use ketones effectively.The ketogenic diet combined with low blood sugar and growth factors can be used for adjuvant metabolic therapy.Most promising for treating glioblastoma.

metabolic diseases

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

obesity

It indicates a metabolic disorder, but we will write about it separately.Using fat as an energy source causes weight loss.The ketogenic diet is effective in losing weight and helps not only to lose weight but also to maintain the result.Some sources report a 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 continues.

Positive effects of the keto diet

Improved cognitive function

Ketones are an excellent fuel source for the brain.By reducing carbohydrates in the diet, the significant increase in blood sugar after meals is eliminated.This together increases focus and concentration.

Increased energy and physical strength

People who follow a ketogenic diet have more energy throughout the day.A feeling of fullness occurs for a long time after eating.The diet is used by athletes engaged in cyclic sports (triathlon, cycling).Burning fat as an energy source helps preserve glycogen stores during high loads.

  • Decreased blood pressure.Weight loss leads to normal blood pressure.
  • slowing down vascular aging.Increasing levels 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 disadvantages

  • Hypovitaminosis, electrolyte and mineral imbalance.The ketogenic diet is not balanced in terms of vitamin and mineral content.Additional intake of vitamin and mineral complexes may be necessary.
  • Increased cholesterol levels.Polyunsaturated fats increase cholesterol levels.In addition to this indicator, the LDL and HDL ratio should also be monitored.
  • Decreased blood acidity.This is a result of the increase in the number of ketone bodies.For people suffering from diabetes, this condition is fraught with intoxication of the body, diabetic coma and even death.
  • Acceleration of intestinal emptying 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 and is manifested by increased feeling of hunger, weakness, absent-mindedness, sleep disturbance, headache, and decreased physical and mental performance.It is recommended to drink more water and consume healthy oils these days.
  • Bad breath.It's a side effect that can be treated with regular 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 noted.If you develop any of the symptoms you should consult a doctor immediately.

Basic rules of the ketogenic diet

Let's consider the ketogenic diet in its classical sense.There are currently many flavors and variations of the keto diet (targeted, cyclical, targeted, high protein), but the most studied and predictable is the standard diet.

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 sharp restriction of food intake, strict calorie counting, and you do not need to starve.But there are also mandatory rules that cannot be deviated from.

Eat only when you feel hungry, but do not overeat

It is recommended that you eat slowly and in a calm environment.One serving is approximately 180 grams.Snacks are not allowed.

Ratio B:F:U – 20:65-75:10-5 (%)

This is the standard ketogenic diet (SKD).The basis of the diet is foods rich in animal fat.You should consider your diet based on the presented proportions.

  • Carbohydrates: 0.3 g.per 1kg of weight.
  • Proteins: 1.5-2 gr.per 1kg of weight.
  • Fats - 1.8 g.per 1kg of weight.

Start without preparation

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

Increased drinking regime

To prevent dehydration, drinking clean water is more than the physiological norm (2-3 l).

physical activity

Sports, light jogging and walks are necessary.

The state of ketosis develops 7-14 days after starting the diet and is manifested by a feeling of hunger, the smell of acetone from sweat and urine, a specific smell from the mouth and dry mucous membranes, and a frequent desire to urinate.

Contraindications

The ketogenic diet has a number of 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 18 years of age (except in cases of epilepsy);
  • pregnant and breastfeeding women.

Carefully:

  • type I diabetes;
  • old people.

Foods allowed and prohibited on the keto diet

Foods containing a lot of carbohydrates are prohibited:

  • Sugar and sweeteners;
  • Quickly digestible sweet foods: juices, smoothies, sodas, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts, etc.
  • Grains and starches: bread, pasta, cereals, white rice, millet, etc.
  • Legumes: chickpeas, peas, lentils, beans;
  • Fruits: Everything except small amounts of sour fruits;
  • 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, cereal).They usually undergo multistage processing and contain chemical elements that affect the level of ketone bodies;
  • Alcohol.

Violation of the diet causes the body to leave the state of ketosis.

What you can eat:

  • Mostly fatty fish: trout, mackerel, salmon, halibut, cod, catfish, tuna, sea bass;
  • Shellfish: lobster, crab, mussels, scallops, squid, oysters;
  • Eggs: any;
  • Beef: tenderloin, steak;
  • Pork: tenderloin, pork loin, ham (but you need to 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, kidneys, stomach, heart;
  • Sausage, bacon and other meat products.You can do this in small quantities, the main thing is to read the ingredients so that there is no sugar in the composition;
  • Cheeses: anything unprocessed – cheddar, goat, cream, mozzarella;
  • Nuts, seeds: sesame, 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%, yoghurt, whey, cottage cheese 5%.From natural, free-grazing cows;
  • Vegetables: low-carb and non-starchy (mostly all green) – avocado, broccoli, celery, spinach, asparagus, any salad, also onions, cucumbers, tomatoes (sometimes);
  • Fruits: sometimes sour fruits, but not exceeding the daily amount;
  • Mushrooms: all edible;
  • Grains: occasionally brown rice;
  • Desserts: natural dark chocolate 70-90%;
  • Spices: pepper, salt, herbs;
  • Drinks: coffee, tea, chicory, unsweetened compote from unsweetened berries.

Notes:

  • Cooking methods: any - boiled, baked, grilled, stewed.If meat, vegetables or fish are marinated before cooking, you need to make sure that there is no sugar in the marinade.
  • Snacks.They are frowned upon, but if you really want to eat them, a piece of boiled meat or fish, a handful of nuts, cheese, a boiled egg and celery will do the trick.
  • supplementsYou can additionally add caffeine and creatine to your diet to increase endurance and energy in the first weeks.The use of exogenous ketones may be necessary to maintain ketosis in the future.

Ketogenic diet menu

It is not difficult to stick to the recommended diet.We present to your attention a sample menu for the ketogenic diet for a week (excluding daily water intake).There are many recipes for the ketogenic diet on the Internet for every day (search by words: keto recipes, recipes for the keto diet, keto food), so you can eat tasty and diverse.

Day 1

  • Breakfast: Boiled eggs, goat cheese, unsweetened coffee.
  • Lunch: Chicken salad with olive oil, feta cheese and green vegetables.
  • Snack: A handful of hazelnuts.
  • Dinner: Beef meatballs with cheddar cheese and tomatoes.

Day 2

  • Breakfast: Scrambled eggs with bacon and herbs, endive.
  • Lunch: Grilled tenderloin, avocado, cucumber, cheese and spinach salad.
  • Snack: boiled fish and fresh celery.
  • Dinner: Almond milk, unsweetened lazy cheesecake.

Day 3

  • Breakfast: Cheese and shrimp omelette, coffee.
  • Lunch: Baked chicken breast with brown rice.
  • Snack: Avocado.
  • Dinner: Grilled beef, green cabbage and tomato salad.

Day 4

  • Breakfast: Boiled eggs with avocado, tea.
  • Lunch: Trout, mozzarella and green salad.
  • Snack: Hazelnuts.
  • Dinner: Baked pork with celery and tomatoes.

Day 5

  • Breakfast: Cottage cheese casserole with sour cream and berries, chicory.
  • Lunch: Grilled chicken with tomatoes and herbs.
  • Snack: Natural yoghurt with hazelnuts.
  • Dinner: Shrimp, sesame, celery salad, oily sauce.

Day 6

  • Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
  • Lunch: Trout baked with cheese and herbs.
  • Snack: Avocado with hazelnuts.
  • Dinner: Turkey cutlets and green salad.

Day 7

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

The menu for the week can be changed at your discretion.

Opinions

Doctors' opinions are based on the fact that you can not continue this diet for more than two months.Dr Alan Barkley from the University of Sydney says the keto diet is safe for short-term use.Another expert says that risks are always present, but these risks can be prevented by following the doctor's instructions.

Reviews and results

On the internet, you can see the impressive results of people who followed the ketogenic diet and lost dozens of kilos.However, there are also negative comments that have health consequences.This once again confirms that the diet can only be followed under medical supervision.

Answers to questions

Are carbohydrate days possible?

2-3 months after starting the diet, you can sometimes eat carbohydrates in small amounts, for example, 1 slice of cake every 2-3 weeks.You should then return to your diet.

Is it easy to build muscle mass?

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

Does the smell of urine change?

Yes, there is a fruity acetone smell in the urine, this is normal.

Results

From a medical point of view, the diet is a therapeutic diet, which means it must be prescribed by a doctor.We recommend consulting a medical professional before losing weight on the ketone diet, on your own or as part of the now-fashionable marathons.