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Ketogenic diet: menu, permitted and prohibited foods

Ketogenic diet (keto diet, Low Carb High Fat (LCHF), Ketogenic diet) is a low-carbohydrate diet with moderate protein and high fat content.Classically used for epilepsy in children, dietary interpretations are recommended to combat many other diseases.But today it is mostly used as a weight loss diet.

The diet was developed in the 1920s and was successfully used in the treatment of epilepsy, but with the popularization of anticonvulsants, the importance of the diet diminished.Renewed interest in nutrition dates back to the 1990s.thanks to Hollywood producer Jim Abrahams, whose son was successfully cured of epilepsy with the help of a keto diet.

We present a complete guide to the keto diet, a list of permitted and prohibited foods and a menu for 7 days.

The essence of the ketogenic diet

The essence of the ketogenic diet for weight loss

The suggested diet forces the body to use fat as its main source of energy.Usually, this function is performed by carbohydrates that are taken in with food: they are processed into glucose during the process of glycolysis, which is the "fuel" for the body.Fats, on the other hand, are stored in reserve.

If there are few carbohydrates in the diet, the liver converts fat (from body stores or from food) into fatty acids and ketone bodies: the latter enter the brain and are used as an alternative source of energy, replacing glucose.The state in which there is an increase in the level of ketone bodies in the blood is called ketosis.

The human body adapts to the diet: when there is a lack of carbohydrates, it starts using ketones instead of glucose, the optimal level of which has a number of positive effects on health, physical and psychological characteristics, and also leads to a reduction in epileptic attacks.

The use of a diet with epilepsy implies the intake of the amount of protein necessary for the growth and regeneration of the body and the sufficient amount of calories needed to maintain a normal body weight, taking into account the age of the specific child.

For what diseases is the ketogenic diet used?

Epilepsy

In children, the effectiveness of the ketogenic diet has been confirmed in more than half of the cases.In 2008, a randomized clinical trial confirmed the positive effect of the ketogenic diet in severe forms of epilepsy: dynamics were recorded in more than 90% of cases within 6-24 months.Monitoring the diet reduces the burden on the body with drugs, which is extremely important for such children.

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

Oncological diseases

Some types of cancer cells are unable to use ketones efficiently.In combination with low blood sugar and growth factors, a ketogenic diet can be used for adjunctive metabolic therapy.The most promising for the treatment of glioblastoma.

Metabolic diseases

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

obesity

It refers to a metabolic disorder, but we will write about it separately.Using fat as an energy source leads to weight loss.The ketogenic diet is effective for weight loss and helps not only in losing weight, but also in maintaining results.Some sources report a loss of 2.5-3 kg per week.

The neuroprotective effect of the diet is considered for the treatment of serious neurological diseases: Alzheimer's disease, autism, multiple sclerosis, amyotrophic lateral sclerosis, Parkinson's disease and others.Research in this area is ongoing.

Positive effects of the keto diet

Improved cognitive function

Ketones are a great source of fuel for the brain.By reducing carbohydrates in the diet, the significant increase in blood sugar that occurs after eating is eliminated.Together, these improve focus and concentration.

Increased energy and physical strength

People following a ketogenic diet have more energy throughout the day.After eating, a feeling of satiety is created for a longer period of time.The diet is used by athletes who engage in cyclical 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 of vascular aging.Increasing the level of beta-hydroxybutyric acid in the blood slows down the aging process of blood vessels.
  • Improved skin condition.A low carb diet helps to get rid of acne.

The ketogenic diet also has its drawbacks

  • Hypovitaminosis, imbalance of electrolytes and minerals.The ketogenic diet is not balanced in terms of vitamins and minerals.Additional intake of vitamin-mineral complexes may be required.
  • Increased cholesterol level.Polyunsaturated fats increase cholesterol levels.This indicator, as well as the ratio of LDL and HDL, should be monitored.
  • Decreased blood acidity.This is a consequence of an increase in the number of ketone bodies.For people suffering from diabetes, the condition is fraught with intoxication of the body, diabetic coma and even death.
  • Acceleration of bowel movement 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 an increased feeling of hunger, weakness, distraction, sleep disturbances, headaches, and reduced physical and mental performance.These days it is recommended to drink more water and eat healthy fats.
  • Bad breath.A side effect that can be treated with regular chewing gum or breath flavoring.You should also increase the amount of water in your diet.
  • Ketoacidosis.A terrible complication of the diet, in which vomiting and nausea, rapid heart rate, difficulty breathing and constant thirst are recorded.If any of the symptoms appear, consult a doctor immediately.

Basic rules of the ketogenic diet

Let's consider the ketogenic diet in its classic sense.Currently, there are many varieties and variations of the keto diet (targeted, cyclic, targeted, high protein), but the standard diet is the most studied and predictable.

Food is a physiological need of the organism, a building material and a source of energy.The creators of the diet focus on this: the diet does not require a strict restriction of food intake, strict calorie counting, and you do not have to starve.But there are also mandatory rules that cannot be deviated from.

Eat only when you're hungry, but don't overeat

It is recommended to eat slowly and in a quiet environment.One portion is approximately 180 g.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 food rich in animal fats.You should think about your diet in accordance with the proportions shown.

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

Start without preparation

The diet starts every day and does not require a gradual reduction of carbohydrates in the diet.

Increased drinking regime

Drinking clean water is more than the physiological norm to prevent dehydration (2-3 l).

Physical activity

Sports, light running, walks are needed.

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

Contraindications

The ketogenic diet has a number of contraindications:

  • severe chronic diseases;
  • hypertension;
  • acute diseases and infections (you cannot start a diet during this period);
  • oncopathology (only by doctor's recommendation);
  • children under 18 years of age (except in cases of epilepsy);
  • pregnant and nursing women.

with caution:

  • type I diabetes;
  • elderly people.

Allowed and forbidden foods on the keto diet

Food with a lot of carbohydrates is prohibited:

  • Sugar and sweeteners;
  • Fast-digesting sweet foods: juices, smoothies, sodas, energy drinks, ice cream, cakes, cookies, candies, milk chocolate, desserts, and so on;
  • Cereals and starches: bread, pasta, cereals, white rice, millet and so on;
  • Legumes: chickpeas, peas, lentils, beans;
  • Fruits: all but a small amount of sour berries;
  • Root vegetables and tubers: potatoes, sweet potatoes, parsnips, carrots, beets;
  • Sauces and condiments: mayonnaise, ketchup and others containing sugar;
  • Diet food with low fat content without sugar (muesli, cereals).They often undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
  • Alcohol.

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

What you can eat:

  • Fish, mostly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
  • Shellfish: lobster, crabs, mussels, scallops, squid, oysters;
  • Eggs: any;
  • Beef: fillet, steaks;
  • Pork: loin, loin, ham (however, 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, game (preferably thick meat);
  • By-products: liver, kidneys, stomach, heart;
  • Sausages, bacon and other meat products.You can do it in small quantities, the main thing is to read the ingredients so that there is no sugar in the composition;
  • Cheeses: any 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%, cream 20%, sour cream 20-40%, yogurts, whey, fresh cheese 5%.Natural, from free range cows;
  • Vegetables: low-carb and non-starchy (mostly all green) - avocado, broccoli, celery, spinach, asparagus, all kinds of salads, as well as onions, cucumbers, tomatoes (sometimes);
  • Fruits: sometimes sour berries, but not exceeding the daily amount;
  • Mushrooms: all edible;
  • Cereals: brown rice occasionally;
  • Sweets: natural dark chocolate 70-90%;
  • Spices: pepper, salt, herbs;
  • Drinks: coffee, teas, chicory, unsweetened berry compote without sugar.

Note:

  • Cooking methods: any - boiled, baked, grilled, stewed.If meat, vegetables or fish are marinated before baking, make sure that there is no sugar in the marinade.
  • Snacks.They are not welcome, but if you really want to eat, a piece of cooked meat or fish, a handful of nuts, cheese, hard-boiled eggs and celery will suffice.
  • SupplementsIn the first weeks, you can additionally introduce caffeine and creatine into your diet to increase endurance and energy.In the future, the use of exogenous ketones may be necessary to maintain a state of ketosis.

Ketogenic diet menu

Adherence to the recommended diet is not difficult.We present to you a sample menu for a ketogenic diet for a week (excluding daily water intake).On the Internet there are many recipes for the ketogenic diet for every day (search by phrases: keto recipes, recipes for the keto diet, keto food), that is, you can eat deliciously and in a variety of ways.

Day 1

  • Breakfast: boiled eggs, goat cheese, coffee without sugar.
  • Lunch: Chicken salad with feta cheese and green vegetables, seasoned with olive oil.
  • Snack: a handful of nuts.
  • Dinner: beef meatballs with cheddar cheese and tomatoes.

Day 2

  • Breakfast: Scrambled eggs with bacon and herbs, chicory.
  • Lunch: baked pastries, avocado, cucumber, cheese and spinach salad.
  • Snack: boiled fish and fresh celery.
  • Dinner: almond milk, lazy cheesecakes without sugar.

3rd day

  • Breakfast: omelet with cheese and shrimp, coffee.
  • Lunch: Baked chicken breast with brown rice.
  • Snack: avocado.
  • Dinner: grilled beef, green cabbage and tomato salad.

Day 4

  • Breakfast: poached eggs with avocado, tea.
  • Lunch: Salad with trout, mozzarella and greens.
  • Snack: nuts.
  • Dinner: Roasted pork with celery and tomatoes.

5th day

  • Breakfast: Cottage cheese casserole with sour cream and berries, chicory.
  • Lunch: Grilled chicken with tomatoes and herbs.
  • Snack: natural yogurt with walnuts.
  • Dinner: Salad of shrimp, sesame, celery, seasoned with oil.

6th day

  • Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
  • Lunch: Baked trout with cheese and herbs.
  • Snack: Avocado with walnuts.
  • Dinner: Turkey with green salad.

7th day

  • Breakfast: Fresh cheese with grated dark chocolate, coffee.
  • Lunch: Cream soup with lamb, asparagus and cheese.
  • Snack: Avocado with lemon juice.
  • Dinner: sea bass with broccoli.

You can change the menu for the week at your own discretion.

Opinions

Doctors' opinions boil down to the fact that you can stick to this diet for a maximum of two months.Dr Alan Barkley from the University of Sydney says the keto diet is safe for short-term use.Another specialist says that there are always risks, but they can be avoided by following the doctor's instructions.

Reviews and results

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

Answer the questions

Is it possible to have carb days?

2-3 months after starting the diet, you can sometimes eat carbohydrates in small quantities, for example, 1 piece of cake once every 2-3 weeks.Then you should go back to your diet.

Is it easy to build muscle mass?

With constant physical activity, you can build muscle, but it will be more difficult than on moderate carb diets.

Does the smell of urine change?

Yes, urine takes on a fruity acetone smell, that's normal.

Conclusions

From a medical point of view, the diet is a therapeutic diet, which means that it must be prescribed by a doctor.Before you lose weight on your own or as part of a marathon on the keto diet, which is very fashionable now, we recommend that you consult a specialist.