The ketone diet was developed in 1921 for the treatment of epilepsy. Later, bodybuilders began using it to build muscle relaxation. The use of fat as fuel can only be done with a reduction in the amount of carbohydrates that enter and a small percentage of protein - this is the principle of the keto diet.
What is a keto diet?
A ketogenic, ketone or keto (keto) diet is a low -carbohydrate, moderate in protein and high -fat diet.
When carbohydrates are consumed, it leads to the formation of glucose and the production of insulin. Glucose is most easily consumed by the body as fuel. Insulin is needed to carry glucose into cells. In this case, the fat remains unclaimed and only accumulates. But if carbohydrates are reduced, the body is forced to enter a state of ketosis - a natural process when the body begins to use fat as 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 be in such a state.
There are 4 types, of which 3 are used by athletes, and one is used by all other keto advocates:
- Standard: basic keto - ratio in% BJU - 20: 75: 5.
- Purpose: due to exercise, the amount of carbohydrates during exercise increases.
- Cycle: Higher carbohydrate intake, such as on weekends.
- High protein: instead of decreasing, protein increases to about 35%. The overall ratio of BJU becomes - 35: 60: 5.
Approved Products
The following products are allowed to be consumed:
- Any meat: beef, pork, chicken, etc. Do not remove fat from meat and poultry.
- In chickens, thighs and legs are preferred.
- Fish and seafood: any, but fatty fish are better - 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.
- Nightshade vegetables: Kale, zucchini, eggplant, asparagus, olives, spinach, lettuce, green vegetables and leafy greens.
- Mushrooms: everywhere.
- Only dairy products with high fat content: full-fat milk (more than 3%), heavy cream (20-40%), 25%sour cream, cottage cheese, Greek yogurt, fatty hard cheese.
- Peanut Oil and Seeds: Macadamia, cashews, walnuts, sunflower seeds, pumpkin seeds, etc.
- Berries: in small quantities - raspberries, blackberries, blueberries.
Sometimes allowed:
- Alcohol: dry wine, sugar -free spirits (gin, rum, whiskey, vodka), sugar -free cocktails.
- Dark chocolate: very medium, with more than 70% cocoa.
- Water, coffee with cream, tea and herbal tea to your liking.
- Chicken soup or bouillon cubes with at least 1g of sodium. When carbohydrates are reduced, glycogen is actively used. For 1 gnya, 3 g of water is needed. With that, the sodium needed by the body is also lost. According to nutritionists, chicken soup is very necessary in this diet because it supplies the body with sodium.
Prohibited products:
- Sweets-candy, candies, cakes, ice cream, honey, maple syrup, agave.
- Sweet drinks - soda, juice, coffee with a predominance of milk, beer, etc.
- Cereals, cereals and rice are high 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 - tomato sauce and barbecue sauce.
- Margarine - a complete lack of benefits.
- Artificial trans fats - sometimes bad for health.
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 | tea time | dinner | |
|---|---|---|---|---|---|
| Monday | fried eggs with asparagus and bacon, coffee with cream | high -fat cottage cheese; salad and chocolate | fried chicken breast in coconut oil, fried mushrooms, spinach, avocado and lime juice | boiled beef; some nuts and rosehip infusion | tuna steak in olive oil, with chilli and garlic, fried broccoli and bean sprouts, roasted tomatoes |
| Tuesday | coffee with butter or beef oil, 3 boiled eggs | fat cottage cheese | pieces of beef, tomatoes, bacon fried in salad leaves; fish soup with meatballs | cheese | low -carb chicken grandmasala (spice mixture); salmon, toast with cheese, tea |
| Wednesday | omelette with mushrooms and bell peppers in olive oil; cream with cream | cottage cheese | bacon, avocado and feta salad; meat soup with herbs, chicken pieces | 3 omelets; green tea, nuts. | fried pork with mayonnaise and onions; green apple puree |
| Thursday | cut beef, croutons | turkey meat, green tea. | beef soup with minced meat; meatballs from pike perch; fried cabbage and broccoli with eggs in the form of salad, compote without sugar. | rosehip soup, chicken breast | avocado and shrimp in creamy mayonnaise and chili sauce |
| Friday | fried bacon and cauliflower with fried eggs | cheese, vegetable salad, dogwood soup | fish soup with meatballs, chicken soufflé, quince soup. | cut zucchini, vegetable salad | noodles with turkey, tomatoes, mushrooms and parmesan sauce |
| Saturday | cauliflower based pizza | fat cottage cheese and green tea | beef, croutons, coffee with butter | salmon salad with tomatoes and cranberries | low -carb beef with chili sauce and garlic |
| Sunday | bacon tart and salad | 3 boiled eggs, crackers, compote without sugar | red fish, toast with cheese | chicken caesar salad with parmesan cheese | beef pate, kefir |
Who is prohibited from such a diet
The keto 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
Dietary Benefits:
- effectively solve the issue of weight loss, muscle mass gain, body dehydration;
- controlling blood sugar levels;
- Helps manage type 2 diabetes
- improve cognitive abilities;
- normalize cholesterol and blood pressure;
- clean the skin from acne;
- helps with epilepsy to reduce the number of anticonvulsants taken;
- useful in Alzheimer's disease and Parkinson's disease;
- not financial costs;
- The cuisine is not difficult to prepare.
Weakness:
- low carb, unbalanced
- not shown to everyone;
- reducing work capacity and memory.
Nutritionists' opinions on the Keto diet
The emphasis of the keto diet is on protein and fatty foods, with very low fiber content. This is fraught with bloating and heaviness in the stomach, constipation. In addition, the intestine is colonized by pathogenic microorganisms, which end in dysbacteriosis. Decreased immunity. To avoid such problems, fiber should be eaten at the very least-cabbage, apples, sour grapes.
The big drawback is the lack of carbohydrates, the body can react to this with an inadequate response.
If physical activity is higher than the body’s capacity, this can trigger hypoglycemia in the form of weakness, decreased pressure, dizziness, nausea, up to fainting and collapse. To avoid this, it is better to use juices and semi-sweet fruits during snacks, and when the first signs of hypoglycemia appear, drink tea with honey.
Lack of glucose reduces brain function. Cognitive components - attention, concentration, memory - are particularly affected. After reaching the phase of ketosis, they will partially recover, but still that level does not reach the previous norm. Therefore, when passing the exam, mental hard work, it is better not to use this diet.
A ketogenic diet can cause gallstones, dehydration, high blood cholesterol levels, constipation, and gout attacks. Essential minerals and vitamins are lacking in keto supply, so complex vitamin intake is required.
Keto, of course, will improve the body and move the metabolism off the ground and lose weight, but the transition to such a strange diet is quite difficult and requires consultation with a doctor. The keto diet is not for everyone. Only a doctor, after examining the current situation, can say whether it is permissible to start a diet.