The keto diet was developed in 1921 for the treatment of epilepsy. Later, bodybuilders started using it to build muscle relief. Using fat as a fuel is only possible with a reduced amount of incoming carbs and a small percentage of protein - these are the principles of the keto diet.
Keto Diet What is it?
The ketogenic, ketone, or keto (keto) diet is a low-carb, moderate-protein, high-fat diet.
When carbohydrates are consumed, they lead to the formation of glucose and the production of insulin. Glucose is most readily consumed by the body as fuel. Insulin is needed to bring glucose into cells. In such cases, the fats remain unclaimed and just accumulate. But if carbs are reduced, the body is forced into a state of ketosis – a natural process when the body starts using fats for fuel.
In the liver, when glucose is deficient, ketone bodies are formed from free fatty acids. Ketones or ketone bodies are molecules that carry energy for the body to function. The goal of keto is to become that state.
There are 4 types, of which 3 are used by athletes and one is used by all other keto adherents:
- Default: keto basic - ratio in % BJU - 20: 75: 5.
- Purposeful: Due to exercise, the amount of carbohydrates during exercise is increased.
- Cyclic: Higher carbohydrate intake, such as on weekends.
- High Protein: Instead of decreasing, the protein is increased to around 35%. The overall BJU ratio becomes -35: 60: 5.
approved products
The following products are allowed for consumption:
- Any meat: veal, pork, poultry, etc. Do not remove the fat from the meat and chicken.
- In chickens, thighs and legs are preferred.
- Fish and Seafood: Any, but fatty fish is best - salmon, mackerel, sardines, anchovies, salmon and herring, shrimp and squid.
- Eggs: in any form.
- Natural fats: lard and lard, ghee for frying, salted butter, coconut oil, avocado, flaxseed and olive oil for salads.
- Belladonna Vegetables: Kale, zucchini, eggplant, asparagus, olives, spinach, lettuce, green vegetables and leafy greens.
- Mushrooms: any.
- High-fat dairy products only: whole milk (more than 3%), heavy cream (20-40%), cream 25%, cottage cheese, Greek yogurt, hard and full-fat cheeses.
- Oilseeds and Seeds: Macadamia nuts, cashews, walnuts, sunflower seeds, pumpkin seeds, etc.
- Berries: in small quantities - raspberries, blackberries, blueberries.
Occasionally allowed:
- Alcohol: dry wines, unsweetened spirits (gin, rum, whiskey, vodka), unsweetened cocktails.
- Dark chocolate: very moderate, with more than 70% cocoa.
- Water, coffee with cream, tea and herbal teas to your taste.
- Chicken stock or beef stock cubes with at least 1g of sodium. When carbohydrates are reduced, glycogen is actively consumed. For its 1 g, 3 g of water are needed. With it, the sodium that the body needs is also gone. According to nutritionists, chicken broth is essential in this diet because it provides sodium to the body.
Prohibited products:
- Sweets - sugar, candies, cakes, ice cream, honey, maple syrup, agave.
- Sugary drinks - sodas, juices, coffee with a predominance of milk, beer, etc.
- Grains, cereals and rice are rich in carbohydrates.
- Sweet fruits - bananas, apples, grapes, oranges, pears, mangoes, pineapples, etc.
- Beans are rich in carbohydrates.
- Potatoes are rich in starch.
- Store-bought sauces - ketchup and barbecue sauce.
- Margarine - a complete lack of benefit.
- Artificial trans fats - sometimes make health worse.
Important! The more restrictions (less than 15 g of carbohydrates per day), the faster a person will enter a state of ketosis.
Keto Diet: menu
| Breakfast | Lunch | Dinner | Evening tea | Dinner | |
|---|---|---|---|---|---|
| Monday | fried eggs with asparagus and bacon, coffee with cream | high-fat cottage cheese; salad and chocolate | chicken breast fried in coconut oil, fried mushrooms, spinach, avocado and lemon juice | cooked meat; some walnuts and rosehip infusion | tuna steak in olive oil, with chilli and garlic, fried broccoli and bean sprouts, grilled tomatoes |
| Tuesday | coffee with butter or ghee, 3 boiled eggs | fat cottage cheese | beef ribs, tomato, bacon fried in lettuce leaves; fish soup with meatballs | cheese | Low-carb chicken grandmasala (spice blend)salmon, cheese toast, tea |
| Wednesday | omelet with mushrooms and peppers in olive oil; cream with cream | cottage cheese | bacon, avocado and feta cheese salad; beef broth with herbs, chicken chops | 3 egg omelet; green tea, walnuts. | fried pork chops with mayonnaise and onions; green apple puree |
| Thursday | steak crouton | turkey meat, green tea. | beef broth with minced meat; pike perch meatballs; fried cabbage and broccoli with egg in the form of a salad, jam without sugar. | rosehip broth, chicken breast | avocado and shrimp in creamy mayonnaise and chili sauce |
| Friday | fried bacon and cauliflower with fried eggs | cheese, vegetable salad, dogwood broth | fish broth with meatballs, chicken souffle, quince broth. | zucchini cutlets, vegetable salad | pasta with turkey, tomato, mushrooms and parmesan sauce |
| Saturday | cauliflower pizza | full-fat cottage cheese and green tea | steak, crouton, butter coffee | Salmon Salad with Tomatoes and Cranberries | low carb meat with chili and garlic sauce |
| Sunday | bacon and salad pies | 3 hard-boiled eggs, crackers, unsweetened jam | red fish, cheese toast | Chicken Caesar Salad with Parmesan Cheese | beef pate, kefir |
Who is forbidden from such a diet
The ketogenic diet is contraindicated for:
- diabetes
- hypertension;
- hypercholesterolemia;
- kidney and gastrointestinal diseases;
- decompensation of cardiac activity;
- during pregnancy and lactation.
Benefits and harms of the keto diet
Diet benefits:
- effectively solves the issue of weight loss, muscle gain, drying of the body;
- regulates blood sugar levels;
- Helps control type 2 diabetes
- improves cognitive skills;
- normalizes cholesterol and blood pressure;
- clears the skin of acne;
- helps in epilepsy to reduce the number of anticonvulsants taken;
- useful in Alzheimer's disease and Parkinson's disease;
- it is not financially burdensome;
- Dishes are not difficult to prepare.
Disadvantages:
- low carb, unbalanced
- not shown at all;
- reduces working capacity and memory.
Nutritionists' Opinion on the Keto Diet
The emphasis of the ketogenic diet is on protein and fatty foods with an extremely low fiber content. This is fraught with bloating and heaviness in the stomach, constipation. In addition, the intestines are colonized by pathogenic microorganisms, which leads to dysbacteriosis. Immunity is reduced. To avoid these problems, fiber should be consumed at least at a minimum - cabbage, apples, sour grapes.
A big disadvantage is the lack of carbohydrates, the body can react to this with an inappropriate reaction.
If physical activity is beyond the body's capabilities, it can cause hypoglycemia in the form of weakness, drop in blood pressure, dizziness, nausea, even fainting and collapse. To prevent, it is better to use juices and semi-sweet fruits in snacks and, when the first signs of hypoglycemia appear, drink tea with honey.
Glucose deficiency reduces brain function. Cognitive components - attention, concentration, memory - are especially affected. After reaching the ketosis phase, they will partially recover, but still the level does not reach the previous norm. Therefore, when passing exams, hard mental work, it is better not to use such a diet.
The ketogenic diet can lead to kidney stones, dehydration, high blood cholesterol levels, constipation and gout attacks. Essential minerals and vitamins are in short supply with keto, so taking vitamin complexes is necessary.
Keto, of course, will improve the body and get the metabolism off the ground and lose weight, but the transition to such a peculiar diet is quite difficult and requires consultation with a doctor. The keto diet is not for everyone. Only a doctor, after checking the current condition, can say whether it is permissible to start a diet.