Is it possible to eat mayonnaise and fatty steak and still lose weight?The keto diet answers this question in the affirmative.
Initially, the ketogenic diet was used to treat epileptic seizures, and 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 figure it out.
The principles of the keto diet
The keto diet, also known as ketogenic, is based on the consumption of fat, protein and a minimal amount of carbohydrates.The original version of keto, which was used to treat epilepsy, primarily in children, had a 4:1:1 ratio of fat, protein, and carbohydrates.In weight loss options, the proportions have changed slightly towards increased protein.
Keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist, in accordance with the test results and assessment of the patient's condition, will be able to correctly draw up a diet 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 is 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 up glycogen reserves and then begins to use fat reserves as an energy source, breaking down fat cells, which in turn produce ketone bodies.It is a ketone that serves as a source of energy 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 a low-carb diet.In the latter, the consumption of carbohydrates also decreases, but their amount exceeds 100 g and the process of ketosis does not occur.
What happens to a person during a keto diet:
- Carbohydrate starvation.Without replenishment, glucose reserves last 8-9 hours.After that time, the person feels very hungry, but the body does not experience any discomfort yet.
- Consumption of glycogen reserves– the most difficult period of diet.As a rule, the organism needs 1-3 days to exhaust all the reserves.A person feels a constant hunger that even fats and proteins cannot satisfy.This is the feeling when you feel hunger with a full stomach.Thoughts of sweets, increased sweating, salivation, painful liver and stomach pains, dizziness, nausea, irritability, increased sensitivity to smells and fatigue last 3 days.
- Gluconeogenesis.The body breaks down all compounds available to it, 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 are no glucose stores 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.Clear signs that ketosis has begun are the specific smell of acetone that comes out of the body and all the secretions disappear, attacks of strong hunger, fatigue and dizziness.
Types of keto
There are several keto options for burning fat:
- standard diet – FBU percentage ratio 75:25:5;
- cyclic keto diet - alternating carbohydrate days with ketogenic days, for example, 2 days a week are high in carbohydrates and the rest are ketogenic;
- targeted diet – on training days, the amount of carbohydrates increases;
- high-protein - the amount of protein increases, the ratio of fat, protein, carbohydrates is 60:35:5.
Cyclic keto is most commonly used by professional athletes;a standard ketogenic diet is usually used for weight loss.
Pros and cons of keto
The keto diet has the following benefits:
- effective weight loss, which occurs due to the loss of subcutaneous fat;
- nutritious menu and no feeling of hunger after the appearance of ketosis;
- after the end of the diet, the weight does not return for a long time;
- preservation of muscle mass;
- the possibility of cooking deep-fried dishes, there is a range of meat products, including fat;
- a large selection of products.
Disadvantages of Keto:
- Carbohydrate starvation has a negative effect on 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;
- feeling bad 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 colon.
The diet is absolutely contraindicated in pregnancy and breastfeeding, in case of kidney failure, chronic diseases of the digestive and excretory system, and in 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 vegetables, celery, zucchini, limited zucchini in onions, up to the quantum.During keto, it is necessary to drink a lot of liquid in order to neutralize the manifestations of poisoning by toxic substances that are created in the body by 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 nutritional goals, the menu for the week will have different options.If you need to build muscle, then add another 500 calories to your daily calorie intake.If the keto diet is considered weight loss, then 500 calories are subtracted from the daily intake.
In order 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 and carbohydrates is calculated based on the formula: proteins 35%, fats 60%, carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and leafy greens.Carbohydrates are few per 100 g of vegetables, but they can provide the body with necessary fibers, vitamins and microelements.
Sample ketogenic diet menu for the 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 of 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 cutlet with green vegetables.
friday:
- breakfast: scrambled eggs with avocado, spices;
- lunch: chicken Kiev, sliced vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: chicken breast, egg, onion salad with mayonnaise;
- lunch: cold cut;
- homemade fresh cheese with walnuts.
Sunday:
- breakfast: omelette with mushrooms;
- lunch: roast pork;
- dinner: chicken with vegetables.