Is it possible to eat mayonnaise and fatty steak and still lose weight?The keto diet answers this question in the affirmative.
At first, the ketogenic diet was used to treat epileptic attacks, 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 think.
Keto Diet Principles
The keto diet, also known as ketogenic, is based on the consumption of fat, protein and a minimum amount of carbohydrates.The original keto version, used to treat epilepsy, especially in children, had a 4:1:1 ratio of fat, protein and carbohydrates.In options for weight loss, the proportion has shifted slightly towards increasing protein.
A keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist, according to the test results and assessing the patient's condition, will be able to correctly draw up a nutritional 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 lack of carbohydrates, the body uses 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 an energy source for the brain and other organs.This process can only happen if the amount of carbohydrates used per dog does not exceed 100 g.
The ketogenic diet has a lot in common with a low-carb diet.In the latter, the consumption of carbohydrates is also reduced, but the amount exceeds 100 g and the process of ketosis does not occur.
What happens to a person on a keto diet:
- Carbohydrate starvation.Without refilling, the glucose reserve lasts for 8-9 hours.After this time, the person feels very hungry, but the body has not yet experienced any difficulties.
- Utilization of glycogen reserves– the most difficult diet period.As a rule, the body needs 1-3 days to use up the entire supply.A person feels endless hunger that even fat and protein cannot satisfy.This is the feeling when you feel hungry with a full stomach.Thoughts of sweets, increased sweating, salivation, heart and stomach pain, dizziness, nausea, irritability, increased sensitivity to smells, and fatigue continued for 3 days.
- Gluconeogenesis.The body breaks down all the compounds it has, including protein, into glucose.This period is characterized by the loss of muscle tissue and the reduction of internal organs.This process takes a week.
- Ketosis.When the body begins to realize that there is no visible supply of glucose, it begins to use its reserves carefully 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 - a direct supplier of energy.Clear signs that ketosis has begun are a certain acetone odor emanating from the body and all secretions, severe hunger pangs, fatigue, and dizziness disappearing.
Types of keto
There are several keto options for burning fat:
- standard diet - FBU percentage ratio 75:25:5;
- cyclic keto diet - alternating carb days with ketogenic days, for example, 2 days a week are high carb, and the rest are ketogenic;
- targeted diet - on training days the amount of carbohydrates increases;
- high protein – increase the amount of protein, the ratio of fat, protein, carbohydrates is 60:35:5.
Keto cycles are most often used by professional athletes;for weight loss, a standard ketogenic diet is usually used.
Pros and cons of keto
The keto diet has the following advantages:
- effective weight loss, which occurs due to the loss of subcutaneous fat;
- nutritious menu and no hunger after the onset of ketosis;
- after completing the diet, the weight does not return for a long time;
- preservation of muscle mass;
- the ability to cook fried dishes, there are various meat products, including lard;
- many product options.
Disadvantages of keto:
- carbohydrate starvation negatively affects brain function, concentration decreases, memory and learning deteriorate;Prolonged lack of carbohydrates can lead to irreversible changes;
- slows down the metabolism;
- poisoning of the body with toxic substances, the symptoms of which are indicated by the smell of acetone emission;
- feeling unwell 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 large intestine.
The diet is absolutely contraindicated during pregnancy and lactation, with kidney failure, chronic diseases of the digestive and excretory system, and with diabetes.The keto diet is not suitable for people involved in mental work.
What is included in the diet menu
The main part of the diet is food of animal origin: meat, fish, chicken, eggs.Allowed butter, cottage cheese, cheese, vegetable oil, mushrooms, seafood, offal, vegetables: cauliflower, white cabbage, Brussels sprouts, broccoli, Peking cabbage, cucumber, green beans, leafy greens, celery, zucchini, onions, tomatoes in limited quantities, beans.During keto, you need to drink a lot of fluids to neutralize the manifestations of poisoning by toxic substances formed in the body with 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;
- sweets, sweets, dried fruits, jam, jam, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all kinds of bread, cereals;
- pasta;
- legumes;
- seeds;
- milk;
- fruit juice;
- all types of alcohol;
- honey;
- industrial sauce.
Keto diet - menu for the week
Depending on your diet goals, the menu for the week will have different options.If you need to build muscle, then another 500 calories are added to your daily calorie intake.If the keto diet is considered weight loss, then 500 calories are reduced from the daily intake.
To start the process of ketosis, the diet should consist of a menu where the ratio of protein and fat by weight is the same, while the amount of carbohydrates should not exceed 100 g.This keto meal plan is designed for a week.After that, the ratio of protein, fat, carbohydrates is calculated based on the formula: protein 35%, fat 60%, carbohydrates 5%.
The main source of carbohydrates should be non-starchy vegetables and leafy greens.There are few carbohydrates per 100 g of vegetables, but they can supply the body with fiber, vitamins, and necessary microelements.
Sample ketogenic diet menu for a 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 balls with vegetable stew;
- dinner: cheese salad, 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: cut pork with green vegetables.
Friday:
- breakfast: scrambled eggs with avocado, spices;
- lunch: chicken Kiev, sliced vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: chicken breast salad, egg, onion with mayonnaise;
- lunch: cold sores;
- Homemade cottage cheese with nuts.
Sunday:
- breakfast: omelette with mushrooms;
- lunch: roast pork;
- dinner: chicken with vegetables.