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Ketogenic diet: menu, permitted and prohibited foods

The ketogenic diet (keto diet, Low Carbohydrate High Fat (LCHF), Ketogenic diet) is a low carbohydrate diet with moderate protein and high fat content.Classically used for epilepsy in children, dietary interpretation is recommended to combat many other diseases.But mainly nowadays it is used as a diet to lose weight.

The diet was developed in the 1920s and successfully used to treat epilepsy, but with the popularization of anticonvulsants, the diet's relevance diminished.A renewed interest in dieting dates back to the 1990s.thanks to Hollywood producer Jim Abrahams, whose son was successfully treated for epilepsy with the help of the keto diet.

We present a complete guide to the keto diet, a list of allowed and prohibited foods, and a 7-day menu.

The essence of the ketogenic diet

The essence of the ketogenic diet for weight loss

The proposed diet forces the body to use fat as the main source of energy.Normally, this function is performed by carbohydrates supplied with food: they are processed into glucose during the glycolysis process, which is "fuel" for the body.Fat is stored in storage.

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.A condition in which there is an increased 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 begins to use ketones instead of glucose, an optimal level that has several positive effects on health, physical and mental characteristics, and also leads to a reduction in epileptic seizures.

The use of a diet for children 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 required to maintain a normal body weight, taking into account the age of the particular child.

For what diseases is the ketogenic diet used?

Epilepsy

In children, the effectiveness of the ketogenic diet is confirmed in more than half of the cases.In 2008, a randomized clinical trial confirmed the positive effects of the ketogenic diet in severe forms of epilepsy: dynamics were noted in more than 90% of cases within 6-24 months.Following the diet reduces the drug burden on the body, which is very important for such children.

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

Oncological diseases

Some types of cancer cells cannot use ketones effectively.In combination with low blood sugar and growth factors, the ketogenic diet can be used for adjuvant metabolic therapy.Most promising for the treatment of glioblastoma.

Metabolic diseases

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

Obesity

It refers to metabolic disorders, 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 to lose weight, but also to maintain the results.Some sources report losing 2.5-3 kg per week.

The neuroprotective effect of 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 an excellent source of fuel for the brain.By reducing carbohydrates in the diet, the significant increase in blood sugar that occurs after a meal is eliminated.Together, these improve focus and concentration.

Increase energy and physical strength

People following a ketogenic diet have more energy throughout the day.After eating, a feeling of fullness is created for a long time.The diet is used by athletes involved in cycle sports (triathlon, cycling).Burning fat as an energy source helps conserve glycogen stores during high loads.

  • Blood pressure decreases.Weight loss leads to normal blood pressure.
  • Slows vascular aging.Increasing the level of beta-hydroxybutyric acid in the blood slows down the aging process of blood vessels.
  • Skin condition improves.A low-carb diet helps get rid of acne.

The ketogenic diet also has its drawbacks

  • Hypovitaminosis, electrolyte and mineral imbalance.The ketogenic diet is unbalanced in vitamin and mineral content.Additional intake of vitamin and mineral complexes may be required.
  • Increased cholesterol levels.Unsaturated fats increase cholesterol levels.These indicators, as well as the ratio of LDL and HDL, need to be monitored.
  • Blood acidity decreases.This is the result of an increase in the number of ketone bodies.For people with diabetes, this situation is fraught with hangovers, diabetic coma and even death.
  • Accelerates bowel emptying 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 increased hunger, weakness, loss of consciousness, sleep disturbances, headaches, and a decrease in physical and mental performance.It is recommended to drink more water and eat healthy fats today.
  • Bad breath.Side effects that can be treated with regular chewing gum or breath fresheners.You should also increase the amount of water in your diet.
  • Ketoacidosis.Complications of a terrible diet, in which vomiting and nausea, rapid heartbeat, shortness of breath, and constant thirst are observed.If any symptoms develop, you should immediately see a doctor.

Basic rules of the ketogenic diet

Let's consider the ketogenic diet in its classical sense.Currently, there are many types and variations of the keto diet (target, cycle, target, high protein), but the standard diet is the most researched and predictable.

Food is the body's physiological needs, building material and source of energy.The developers of the diet focus on this: the diet does not require sharp restrictions on food intake, strict calorie counting, and you do not need to starve.But there are also mandatory rules that cannot be deviated from.

Eat only when you feel hungry, but without overeating

It is recommended to eat slowly and in a quiet environment.One serving is about 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 fat.You should think about your diet according to the presented proportions.

  • Carbohydrates: 0.3 g.per 1 kg of weight.
  • Protein: 1.5-2 g.per 1 kg of weight.
  • Fat - 1.8 g.per 1 kg of weight.

Start with no setup

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

Increased drinking regime

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

Physical activity

Sports, light jogging, walking are required.

The state of ketosis develops 7-14 days after starting the diet and is indicated 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 several contraindications:

  • severe chronic diseases;
  • hypertension;
  • acute diseases and infections (you can not start a diet during this period);
  • oncopathology (only as prescribed by the doctor);
  • children under the age of 18 (except for cases of epilepsy);
  • pregnant and lactating women.

With caution:

  • type I diabetes;
  • elderly people.

Foods that are allowed and prohibited in the keto diet

Foods with a lot of carbohydrates are prohibited:

  • Sugar and sweeteners;
  • Sweet foods that are easy to digest: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts and so on;
  • Cereals and starches: bread, pasta, cereals, white rice, cereals and so on;
  • Legumes: chickpeas, peas, lentils, beans;
  • Fruits: everything except a few sour berries;
  • Root vegetables and tubers: potatoes, sweet potatoes, parsnips, carrots, beets;
  • Sauces and condiments: mayonnaise, ketchup and others containing sugar;
  • Eating low-fat foods without sugar (muesli, cereals).They often undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
  • Alcohol.

Violation of 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: lobsters, crabs, mussels, clams, squid, oysters;
  • Eggs: any;
  • Beef: tenderloin, steak;
  • Pork: tenderloin, pork 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, venison (preferably dense meat);
  • By-products: liver, kidney, 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;
  • Cheese: 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%, sour cream from 20%, cream 20-40%, yogurt, whey, cottage cheese from 5%.Natural, from free-range cows;
  • Vegetables: low-carb and non-starchy (mostly green) - avocado, broccoli, celery, spinach, asparagus, all types of lettuce, as well as onions, cucumbers, tomatoes (sometimes);
  • Fruits: sometimes sour berries, but not more than the daily allowance;
  • Mushrooms: all are edible;
  • Cereals: occasional brown rice;
  • Sweets: natural dark chocolate 70-90%;
  • Spices: pepper, salt, herbs;
  • Drinks: coffee, tea, chicory, unsweetened compote from unsweetened berries.

Note:

  • Cooking method: any - boiled, baked, roasted, stewed.If meat, vegetables or fish are marinated before baking, you need to make sure there is no sugar in the marinade.
  • Snacks.They are not welcome, but if you really want to eat, a piece of boiled meat or fish, a handful of beans, cheese, a boiled egg, and celery will do.
  • SupplementsIn the first week, you can also 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

Sticking to the suggested diet is not difficult.We present to your attention a sample menu for a week-long ketogenic diet (excluding daily water intake).There are many recipes on the Internet for a ketogenic diet for every day (search by phrase: keto recipes, recipes for a keto diet, keto food), that is, you can eat tasty and varied.

Day 1

  • Breakfast: Boiled eggs, goat cheese, coffee without sugar.
  • Lunch: Chicken salad with feta cheese and green vegetables, dressed with olive oil.
  • Snack: A handful of nuts.
  • Dinner: Beef balls with cheddar cheese and tomatoes.

Day 2

  • Breakfast: Scrambled eggs with bacon and herbs, chicory.
  • Lunch: Grilled tenderloin, avocado, cucumber, cheese and spinach salad.
  • Snack: boiled fish and fresh celery.
  • Dinner: Almond milk, sugar-free lazy cheesecake.

Day 3

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

Day 4

  • Breakfast: boiled eggs with avocado, tea.
  • Lunch: Salad with trout, mozzarella and vegetables.
  • Snack: Nuts.
  • Dinner: Baked pork with celery and tomatoes.

Day 5

  • Breakfast: Cottage cheese casserole with sour cream and berries, chicory.
  • Lunch: Grilled chicken with tomatoes and herbs.
  • Snack: Natural yogurt with nuts.
  • Dinner: Shrimp salad, sesame, celery, dressed with oil.

Day 6

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

Day 7

  • Breakfast: Cottage cheese with grated dark chocolate, coffee.
  • Lunch: Creamy soup with lamb, asparagus and cheese.
  • Snack: Avocado with lemon juice.
  • Dinner: Sea bream with broccoli.

The menu for this week can be changed at your discretion.

Opinions

The doctor's opinion boils down to the fact that you can follow this diet for no more than two months.Dr Alan Barkley from the University of Sydney says the keto diet is safe for short-term use.Other experts say that there is always a risk, but it can be avoided by following the doctor's instructions.

Reviews and results

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

Answers to questions

Is it possible to have a carb day?

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 have to go back to your diet.

Is it easy to build muscle mass?

With constant physical activity, you can build muscle, but this will be more difficult than a diet with moderate carbohydrate content.

Does the smell of urine change?

Yes, urine takes on the smell of fruity acetone, this is normal.

Conclusion

From a medical point of view, the diet is a therapeutic diet, which means it must be prescribed by a doctor.Before losing weight with a ketogenic diet alone or as part of a marathon, which is very fashionable now, we recommend consulting a medical specialist.