The ketone diet was developed in 1921 for the treatment of epilepsy. Later, bodybuilders began to use it to build muscle relief. The use of fat as fuel is possible only with a reduced amount of incoming carbohydrates and a small percentage of protein - these are the principles of the keto diet.
Keto diet what is it?
The ketogenic, ketone, or keto diet (keto) is a diet low in carbs, moderate in protein, and high in fat.
When carbohydrates are consumed, they lead to the formation of glucose and the production of insulin. Glucose is most readily consumed by the body as fuel. Insulin is needed to bring glucose into cells. In these cases, fats remain unclaimed and only accumulate. But if carbohydrates are reduced, the body is forced to enter a state of ketosis - a natural process when the body begins to use fats 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 become such a state.
There are 4 types, of which 3 are used by athletes, and one is used by all other keto supporters:
- Standard: basic keto - ratio in% BJU - 20: 75: 5.
- Purposeful: due to exercise, the amount of carbohydrates during exercise is increased.
- Cyclical: Higher carbohydrate intake, such as on weekends.
- High-protein: instead of reducing the protein, increase to about 35%. The overall ratio of BJU becomes - 35: 60: 5.
Approved Products
The following products are allowed for consumption:
- Any meat: veal, pork, poultry, etc. Do not remove fat from meat and chicken.
- In chickens, thighs and legs are preferred.
- Fish and seafood: any, but fatty fish is 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: any.
- Dairy products only with a high fat content: whole fat milk (more than 3%), heavy cream (20-40%), sour cream 25%, cottage cheese, Greek yogurt, fatty hard cheeses.
- Oil Nuts and Seeds: Macadamia, cashews, walnuts, sunflower seeds, pumpkin seeds, etc.
- Berries: in small quantities - raspberries, blackberries, blueberries.
Occasionally allowed:
- Alcohol: dry wines, unsweetened spirits (gin, rum, whiskey, vodka), unsweetened cocktails.
- Dark chocolate: very moderate, with over 70% cocoa.
- Water, coffee with cream, tea and herbal teas to your taste.
- Chicken broth or bouillon cubes with at least 1g sodium. When carbohydrates are reduced, glycogen is actively consumed. For its 1 g, 3 g of water is needed. With it, the sodium that the body needs is also gone. According to nutritionists, chicken broth is indispensable on this diet because it provides the body with sodium.
Prohibited Products:
- Sweets - sugar, candies, cakes, ice cream, honey, maple syrup, agave.
- Sugary drinks - sodas, juices, coffee with a predominance of milk, beer, etc.
- Grains, 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.
- Shop-bought sauces - ketchup and barbecue sauce.
- Margarine - a complete lack of benefit.
- Artificial trans fats - worsen health at times.
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 | afternoon tea | Dinner | |
|---|---|---|---|---|---|
| Monday | fried eggs with asparagus and bacon, coffee with cream | high-fat cottage cheese; salad and chocolate | chicken breast fried in coconut oil, fried mushrooms, spinach, avocado and lime juice | boiled beef; some nuts and rosehip infusion | tuna steak in olive oil, with chili and garlic, fried broccoli and bean sprouts, grilled tomatoes |
| Tuesday | coffee with butter or ghee, 3 boiled eggs | fat cottage cheese | beef cutlet, tomato, fried bacon in lettuce leaves; fish soup with meatballs | cheese | low-carb chicken grandmasala (spice blend); 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 broth with herbs, chicken cutlets | 3 egg omelette; green tea, nuts. | fried pork chops with mayonnaise and onions; green apple puree |
| Thursday | beef chop, crouton | turkey meat, green tea. | beef broth with minced meat; meatballs from pike perch; fried cabbage and broccoli with an egg in the form of a salad, unsweetened compote. | rosehip broth, chicken breast | avocado and shrimp in creamy mayonnaise and chili sauce |
| Friday | bacon and cauliflower fried with fried eggs | cheese, vegetable salad, dogwood broth | fish broth with meatballs, chicken soufflé, quince broth. | zucchini cutlets, vegetable salad | noodles with turkey, tomatoes, mushrooms and parmesan sauce |
| Saturday | cauliflower based pizza | fat cottage cheese and green tea | beef chop, crouton, coffee with butter | salmon salad with tomatoes and cranberries | low carb beef with chili sauce and garlic |
| Sunday | bacon tarts and salad | 3 hard-boiled eggs, crackers, unsweetened compote | 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
Diet Benefits:
- effectively solves the issue of weight loss, muscle mass gain, body drying;
- regulates blood sugar levels;
- Helps manage type 2 diabetes
- improves cognitive abilities;
- normalizes cholesterol and blood pressure;
- cleanses the skin of acne;
- helps with epilepsy to reduce the number of anticonvulsants taken;
- useful in Alzheimer's disease and Parkinson's disease;
- not financially costly;
- The dishes are not difficult to prepare.
Disadvantages:
- low carb, unbalanced
- not shown to everyone;
- reduces working capacity and memory.
The opinion of nutritionists about the Keto diet
The emphasis of the keto diet is on protein and fatty foods, with an extremely low fiber content. This is fraught with bloating and heaviness in the stomach, constipation. In addition, the intestines are colonized by pathogenic microorganisms, which ends with dysbacteriosis. Immunity is reduced. To avoid such problems, fiber should be consumed at least to a minimum - cabbage, apples, sour grapes.
A big minus is the lack of carbohydrates, the body can react to this with an inadequate reaction.
If physical activity is higher than the body's capabilities, this can provoke hypoglycemia in the form of weakness, pressure drop, dizziness, nausea, up to fainting and collapse. To prevent it, it is better to use juices and semi-sweet fruits during snacks, and when the first signs of hypoglycemia appear, drink tea with honey.
Glucose deficiency reduces brain function. Cognitive components - attention, concentration, memory - are especially affected. After reaching the ketosis phase, they will partially recover, but still the level does not reach the previous norm. Therefore, when passing exams, hard mental work, it is better not to use this diet.
The ketogenic diet can lead to kidney stones, dehydration, elevated blood cholesterol levels, constipation, and gout attacks. Essential minerals and vitamins are in short supply with keto, so taking vitamin complexes 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 peculiar diet is quite difficult and requires consultation with a doctor. The keto diet is not for everyone. Only a doctor, after checking the current condition, can say whether it is allowed to start a diet.