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, 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 find out.
Keto diet principles
The keto diet, also known as ketogenic, is based on the consumption of fat, proteins and a minimum 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 options for weight loss, the proportions have changed slightly in the direction of increasing proteins.
The keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist, in accordance with the test results and assessing the patient's condition, will be able to correctly draw up a nutrition 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 depletes glycogen reserves, then begins to use fat reserves as an energy source and breaks down fat cells, which in turn produce ketones.It is ketone that serves as an energy source for the brain and other organs.The process can only take place if the amount of carbohydrates consumed perdog does not exceed 100 g.
The ketogenic diet has many similarities with the low-carb diet.In the latter, the consumption of carbohydrates is also reduced, 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 refilling, the glucose reserves last for 8-9 hours.After this time, the person feels severe hunger, but the body does not yet experience any discomfort.
- Consumption of glycogen reserves– the most difficult period of the diet.As a rule, the body needs 1-3 days to deplete the entire supply.A person feels an incessant hunger that even fats and proteins cannot satisfy.This is the feeling when you feel hungry with a full stomach.Thoughts of sweets, increased sweating, drooling, tender pains in the liver and stomach, dizziness, nausea, irritability, increased sensitivity to smells and fatigue persist for 3 days.
- Gluconeogenesis.The body breaks down all available compounds, including protein, into glucose.This period is characterized by loss of muscle tissue and reduction of internal organs.The process lasts one week.
- Ketosis.When the body begins to realize that there is no glucose supply 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 suppliers of energy.Clear signs that ketosis has begun are a specific acetone smell coming from the body and all secretions, bouts of severe hunger, fatigue and dizziness disappear.
Types of keto
There are several keto options for burning fat:
- standard diet - percentage ratio of FBU 75:25:5;
- cyclical 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 content – increases the amount of protein, the ratio of fat, proteins, carbohydrates is 60:35:5.
Cyclic keto is most commonly 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 benefits:
- effective weight loss, which occurs due to the loss of subcutaneous fat;
- nutritious menu and no feeling of hunger after the start of ketosis;
- after finishing the diet, the weight does not return for a long time;
- preservation of muscle mass;
- the ability to prepare deep-fried dishes that are a variety of meat products, including lard;
- large selection of products.
Cons of Keto:
- carbohydrate starvation negatively affects brain function, concentration decreases, memory and learning ability deteriorate;prolonged carbohydrate deficiency can lead to irreversible changes;
- slow metabolism;
- poisoning of the body with toxic substances, the symptoms of which are manifested by the acetone smell of discharge;
- feel uncomfortable in the first days;
- diet can cause gout due to the increased content of meat dishes;
- Lack of fiber can cause constipation and inflammation of the colon.
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 who engage in 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, shellfish, offal, vegetables: cauliflower, white cabbage, Brussels sprouts, broccoli, Chinese cabbage, cucumbers, green beans, leafy greens, celery, zucchini, onions, tomatoes in limited quantities, nuts.During keto, you need to drink a lot of liquid to neutralize the manifestations of poisoning by toxic substances that are formed in the body with excess protein consumption.
The keto diet involves completely avoiding a large group of foods:
- sugar and all products containing it;
- fruits and berries, with the exception of sour strawberries;
- candy, candy, dried fruit, jam, marmalade, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all types of bread, cereals;
- assert;
- legumes;
- seed;
- milk;
- fruit juice;
- all types of alcohol;
- honey;
- industrial sauces.
Keto diet - menu for the week
Depending on what your dietary goals are, the menu for the week will have different options.If you want to build muscle, add another 500 calories to your daily calorie intake.If the keto diet is considered weight loss, 500 calories are subtracted from the daily intake.
To start the process of ketosis, the diet should consist of a menu where the weight ratio between proteins and fats is the same, while the amount of carbohydrates should not exceed 100 g. This keto meal plan is designed for one week.Subsequently, the ratio between proteins, fats, carbohydrates is calculated based on the formula: protein 35%, fat 60%, carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and leafy greens.There are few carbohydrates per100 g of vegetables, but they can provide the body with the necessary fibres, vitamins and 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 dumplings 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 chop with green vegetables.
Friday:
- breakfast: scrambled eggs with avocado, spices;
- lunch: Chicken Kiev, chopped vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: salad of chicken breast, egg, onion with mayonnaise;
- lunch: cold cuts;
- homemade cottage cheese with nuts.
Sunday:
- breakfast: omelette with mushrooms;
- lunch: roast pork;
- Dinner: chicken with vegetables.