Is it possible to eat mayonnaise and fatty steak and still lose weight?The keto diet answers this question with yes.
Initially, the ketogenic diet was used to treat epileptic seizures, then the unusual menu attracted the attention of athletes and weight loss enthusiasts.What distinguishes this method and for whom the diet is absolutely contraindicated - let's find out.
Principles of the keto diet
The keto diet, also called ketogenic, is based on the consumption of fats, proteins and a minimum amount of carbohydrates.The original version of the keto diet, used to treat epilepsy primarily in children, had a fat, protein, and carbohydrate ratio of 4:1:1.When it comes to weight loss options, the proportions have changed slightly towards increasing proteins.
The keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist can draw up a correct nutrition plan based on the test results and assessment of the patient's condition.
The essence of the keto diet is to put and maintain the body in the state of ketosis.The body's main source of energy is carbohydrates, which are converted into glucose and accumulate in muscle tissue and liver.When there is a carbohydrate deficiency, the body uses up glycogen reserves and then begins to use fat reserves as an energy source and breaks down fat cells, which in turn produce ketone bodies.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 carbohydrate consumed per dog does not exceed 100 g.
The ketogenic diet has many similarities to the low-carb diet.In the latter, the intake 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 deficiency.Without refills, the glucose reserves are sufficient for 8-9 hours.After this time, the person feels a strong feeling of hunger, but the body does not yet feel any discomfort.
- Consumption of glycogen reserves– the most difficult phase of the diet.As a rule, the body needs 1-3 days to exhaust the entire supply.Humans feel an incessant hunger that even fats and proteins cannot satisfy.That's the feeling you get when you're hungry on a full stomach.Thoughts about sweets, increased sweating, salivation, aching pains in the liver and stomach, dizziness, nausea, irritability, increased sensitivity to smells and fatigue last for 3 days.
- Gluconeogenesis.The body breaks down all the compounds available to it, including protein, into glucose.This period is characterized by the loss of muscle tissue and the reduction in size of internal organs.The process takes a week.
- Ketosis.When the body realizes that there is no glucose supply in sight, it uses its reserves sparingly and switches from protein to fat breakdown.Through lipolysis, fat cells are broken down into glycerin and fatty acids, which are converted into ketone bodies - direct energy suppliers.Clear signs that ketosis has begun are a specific smell of acetone emanating from the body and the disappearance of all secretions, bouts of severe hunger, fatigue and dizziness.
Types of Keto
There are several keto fat burning options:
- Standard diet – percentage ratio of FBU 75:25:5;
- cyclical keto diet – alternating carbohydrate days with ketogenic days, for example 2 days a week are high in carbohydrates and the rest are ketogenic;
- targeted nutrition – the amount of carbohydrates increases on training days;
- high in protein – when the amount of protein is increased, the ratio of fats, proteins and carbohydrates is 60:35:5.
Cyclic Keto is most commonly used by professional athletes;A standard ketogenic diet is commonly used for weight loss.
Advantages and disadvantages of keto
The keto diet offers the following benefits:
- effective weight loss resulting from the loss of subcutaneous fat;
- nutritious menu and no feeling of hunger after starting ketosis;
- after completing the diet, the weight does not return for a long time;
- preservation of muscle mass;
- the ability to prepare fried dishes, there are a variety of meat products, including lard;
- large selection of products.
Disadvantages of Keto:
- Carbohydrate deficiency negatively affects brain function, concentration decreases, memory and learning ability deteriorate;Prolonged carbohydrate deficiency can lead to irreversible changes.
- slowing of metabolism;
- Poisoning of the body with toxic substances, the symptoms of which are manifested by the acetone smell of the discharge;
- feeling unwell in the first few days;
- Diet can cause gout due to the increased content of meat dishes;
- A lack of fiber can lead to constipation and inflammation in the colon.
The diet is absolutely contraindicated during pregnancy and breastfeeding, kidney failure, chronic diseases of the digestive and excretory systems, and diabetes.The keto diet is not suitable for people who work mentally.
What is included in the diet menu?
The main component of the diet is food of animal origin: meat, fish, poultry, eggs.Butter, cottage cheese, cheese, vegetable oils, mushrooms, seafood, offal, vegetables are permitted: cauliflower, white cabbage, Brussels sprouts, broccoli, Peking cabbage, cucumbers, green beans, leafy vegetables, celery, zucchini, onions, tomatoes in limited quantities, nuts.During the keto diet, you need to drink plenty of fluids to neutralize the symptoms of intoxication by toxic substances that are formed in the body when excessive protein consumption.
The keto diet completely avoids a large group of foods:
- sugar and all products containing it;
- Fruits and berries, excluding sour strawberries;
- sweets, candies, dried fruits, jam, marmalade, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all kinds of bread, cereals;
- Pasta;
- legumes;
- seeds;
- Milk;
- fruit juices;
- all kinds of alcohol;
- Honey;
- Industrial sauces.
Keto diet – menu for the week
Depending on your nutritional goals, the menu will offer different options for the week.If muscle needs to be built, an additional 500 calories are added to the daily calorie intake.If the keto diet is considered weight loss, 500 calories are deducted from your daily intake.
To start the process of ketosis, the diet should consist of a menu in which the weight ratio of proteins and fats is equal, while the amount of carbohydrates should not exceed 100 g.This keto meal plan is designed to last one week.Then the ratio of proteins, fats, carbohydrates is calculated according to the formula: protein 35%, fats 60%, carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and leafy greens.There are few carbohydrates per 100 g of vegetables, but they are able to provide the body with the necessary fiber, vitamins and microelements.
Example of a 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 meatballs with vegetable stew;
- Dinner: salad of cheese, olives and cherry tomatoes.
Wednesday:
- Breakfast: Omelet 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: Kiev chicken, chopped vegetables;
- Dinner: stuffed tuna.
Saturday:
- Breakfast: salad of chicken breast, eggs, onions with mayonnaise;
- Lunch: cold cuts;
- homemade cottage cheese with nuts.
Sunday:
- Breakfast: omelet with mushrooms;
- Lunch: roast pork;
- Dinner: chicken with vegetables.