Ketogenic diet: menu, permitted and prohibited foods

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

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

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

The essence of the ketogenic diet

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

If there are few carbohydrates in the diet, the liver converts fat (from the body's stores or from food) into fatty acids and ketones: the latter enter the brain and are used as an alternative source of energy, replacing glucose.A condition 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 begins to use ketones instead of glucose, the optimal level of which has a number of positive effects on health, physical and mental properties and also leads to a reduction of epileptic seizures.

The use of a diet for children with epilepsy involves the consumption of the amount of proteins necessary for the growth and regeneration of the body and a sufficient amount of calories required to maintain normal weight, taking into account the age of the child in question.

For which 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 effect of the ketogenic diet in severe forms of epilepsy: dynamics were noted in more than 90% of cases within 6-24 months.Following a diet reduces the drug load on the body, which is extremely important for such children.

For epilepsy in adult patients, a lighter version is used - the 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 adjuvant metabolic therapy.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 decrease in blood sugar and normalization of the lipid profile in metabolic syndrome and type 2 diabetes.The diet naturally lowers blood sugar, so it is recommended for both patients with type 2 diabetes and people with prediabetes.

Obesity

It refers to a metabolic disease, 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 result.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 an excellent source of fuel for the brain.By reducing carbohydrates in the diet, a significant increase in blood sugar that occurs after eating is eliminated.Together, this improves 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.The diet is used by athletes who practice 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.
• Slow down vascular aging.Increasing levels 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 drawbacks

• Hypovitaminosis, imbalance of electrolytes and minerals.The ketogenic diet is not balanced in terms of vitamins and minerals.Additional intake of vitamin and mineral complexes may be necessary.
• Elevated cholesterol levels.Polyunsaturated fats increase cholesterol levels.This indicator, as well as the ratio between LDL and HDL, should be monitored.
• Decreased blood acid content.This is a consequence of an increase in the number of ketone bodies.For people suffering from diabetes, the condition is fraught with poisoning of the body, diabetic coma and even death.
• Acceleration of 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 an increased feeling of hunger, weakness, absenteeism, sleep disturbances, headaches and reduced physical and mental performance.It is recommended to drink more water and eat healthy fats during these days.
• Bad breath.A side effect that can be treated with regular chewing gum or breath flavoring agents.You should also increase the amount of water in your diet.
• Ketoacidosis.A terrible complication of the diet, where vomiting and nausea, rapid heartbeat, shortness of breath and constant thirst are noted.If any of the symptoms develop, you should immediately consult a doctor.

Basic rules for 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 it is the standard diet that is the most researched and predictable.

Food is a physiological necessity for the body, a building material and a source of energy.Diet developers focus on this: the diet does not require a sharp restriction of food intake, strict calorie counting, and you do not need to starve.But there are also invariable 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.A 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 foods rich in animal fat.You should think through your diet according to the presented proportions.

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

Start without preparation

The diet begins any 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 jogging, walking are required.

The state of ketosis develops 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:

• serious chronic diseases;
• hypertension;
• acute diseases and infections (you cannot start a diet during this period);
• oncopathology (only as prescribed by a doctor);
• children under 18 years of age (except in cases of epilepsy);
• pregnant and lactating women.

With caution:

• type I diabetes;
• older people.

Allowed and forbidden foods on the keto diet

Food with a lot of carbohydrates is prohibited:

• Sugar and sweeteners;
• Quickly digestible sweet foods: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts and so on;
• Grains 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 other sugary ones;
• 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, clams, scallops, squid, oysters;
• Eggs: all;
• Beef: sirloin, steaks;
• Pork: tenderloin, pork loin, ham (however, you must 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 dense 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%, sour cream from 20%, cream 20-40%, yoghurt, whey, cottage cheese from 5%.Natural, from free-grazing cows;
• Vegetables: low carb and non-starchy (mostly all greens) - avocado, broccoli, celery, spinach, asparagus, all types of lettuce as well as onions, cucumbers, tomatoes (sometimes);
• Fruits: sometimes sour berries, but not above the daily allowance;
• Mushrooms: all edible;
• Cereals: brown rice occasionally;
• Sweets: natural dark chocolate 70-90%;
• Condiments: pepper, salt, herbs;
• Beverages: coffee, tea, chicory, sugar-free compote from unsweetened berries.

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 do.
• Dietary supplementsIn the first weeks, 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

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

Day 1

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

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 cheesecakes.

Day 3

• Breakfast: omelette with cheese and prawns, coffee.
• Lunch: Baked chicken breast with brown rice.
• Snack: Avocado.
• Dinner: Grilled beef, kale and tomato salad.

Day 4

• Breakfast: poached eggs with avocado, tea.
• Lunch: Salad with trout, mozzarella and greens.
• Snack: Nuts.
• Dinner: Pork baked with celery and tomato.

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: Salad of prawns, 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 cutlets with green salad.

Day 7

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

The week's menu can be changed at your discretion.

Opinions

The doctors' opinions boil down to the fact that you cannot stick to this diet for a maximum of two months.Dr.Alan Barkley of the University of Sydney says the keto diet is safe for short-term use.Another specialist says there are always risks, but they can be avoided by following the doctor's instructions.

Reviews and results

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

Answers to questions

Is it possible to have carb days?

2-3 months after starting dieting, you can sometimes eat carbohydrates in small amounts, 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 carbohydrate diets.

Does the smell of urine change?

Yes, the urine will have a fruity acetone smell, this is normal.

Conclusions

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