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Ketogenic diet: menu, allowed and forbidden foods

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

The diet was developed in the 1920s and used successfully to treat epilepsy, but with the popularization of anticonvulsants, the diet became less important.Renewed interest in nutrition dates back to the 1990s.Thanks go 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 forbidden foods and a menu for 7 days.

The essence of the ketogenic diet

The essence of the ketogenic diet for weight loss

The proposed diet forces the body to use fats as the main source of energy.Typically, this function is performed by carbohydrates supplied with food: in the process of glycolysis, they are processed into glucose, which serves as “fuel” for the body.Fats, in turn, are stored in reserve.

If the diet contains few carbohydrates, 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 energy source, replacing glucose.A condition in which there is an increase in ketone bodies in the blood is called ketosis.

The human body adapts to the diet: with 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 characteristics, and also leads to a reduction in epileptic seizures.

The use of a diet for children with epilepsy requires the intake of the amount of proteins necessary for the growth and regeneration of the body and a sufficient amount of calories necessary to maintain normal weight, taking into account the age of the particular child.

What diseases is the ketogenic diet used for?

epilepsy

In children, the effectiveness of the ketogenic diet has been confirmed in more than half of cases.In 2008, a randomized clinical trial confirmed the positive effect of the ketogenic diet in severe forms of epilepsy: in more than 90% of cases, dynamics were noted within 6 to 24 months.Adhering to a diet reduces the drug burden 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 effectively.In combination with low blood sugar and growth factors, a ketogenic diet can be used for supportive metabolic therapy.Most promising for the treatment of glioblastoma.

Metabolic diseases

The diet leads to an improvement in insulin sensitivity (by 75%, according to some data), a reduction in blood sugar and a normalization of the lipid profile in metabolic syndrome and type 2 diabetes.The diet naturally lowers blood sugar and is therefore recommended for patients with type 2 diabetes as well as those with prediabetes.

obesity

It is a metabolic disorder, which we will write about separately.Using fat as an energy source leads to weight loss.The ketogenic diet is effective for weight loss and helps not only in losing weight but also in maintaining the result.Some sources report a loss of 2.5-3 kg per week.

The neuroprotective effect of the diet is taken into account in 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 energy for the brain.Reducing carbohydrates in the diet eliminates a significant increase in blood sugar that occurs after eating.Taken together, this improves focus and concentration.

Increased energy and physical strength

People who follow a ketogenic diet have more energy throughout the day.After eating, you feel full for a longer period of time.The diet is used by athletes involved in cyclic sports (triathlon, cycling).Burning fat as an energy source helps conserve glycogen stores during high stress.

  • Reduced blood pressure.Weight loss leads to normal blood pressure.
  • Slowing down vascular aging.Increasing amounts of beta-hydroxybutyric acid in the blood slow down the aging process of the blood vessels.
  • Improved skin condition.A low-carb diet helps get rid of acne.

The ketogenic diet also has disadvantages

  • Hypovitaminosis, imbalance of electrolytes and minerals.The ketogenic diet is not balanced in terms of vitamin and mineral content.Additional intake of vitamin and mineral complexes may be required.
  • Increased cholesterol levels.Polyunsaturated fats increase cholesterol levels.This indicator, as well as the ratio of LDL and HDL, should be monitored.
  • Reduced blood acid levels.This is a result of an increase in the number of ketone bodies.For people suffering from diabetes, the disease is associated with intoxication of the body, diabetic coma and even death.
  • Acceleration of bowel emptying time.This is a common side effect that gradually disappears: the body adjusts 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, absent-mindedness, sleep disorders, headaches and reduced physical and mental performance.Nowadays it is recommended to drink more water and consume healthy fats.
  • Bad breath.A side effect that can be treated with regular chewing gum or breath flavorings.You should also increase the amount of water in your diet.
  • Ketoacidosis.A terrible complication of the diet, in which vomiting and nausea, rapid heartbeat, shortness of breath and constant thirst are noted.If any of the symptoms occur, you should seek medical attention immediately.

Basic rules of the ketogenic diet

Let's look at the ketogenic diet in the classic sense.Currently, there are many variants and variations of the keto diet (targeted, cyclical, targeted, high protein), but it is the standard diet that is the most studied and predictable.

Food is a physiological necessity of the body, a building material and a source of energy.This is what diet developers focus on: The diet does not require severe restrictions on food intake, no strict calorie counting and you do not have to starve.But there are also mandatory rules that cannot be deviated from.

Only eat when you feel hungry, but not too much

It is recommended to eat slowly and in a quiet environment.One serving 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 that are rich in animal fats.You should think through your diet according to the proportions presented.

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

Start without preparation

The diet begins on any 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 prevent dehydration (2-3L).

Physical activity

Sports, light jogging, walks are required.

The state of ketosis develops 7-14 days after starting 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 frequent urge to urinate.

Contraindications

The ketogenic diet has a number of contraindications:

  • serious chronic illnesses;
  • Hypertension;
  • acute illnesses and infections (during this period you cannot start a diet);
  • Oncopathology (only as prescribed by a doctor);
  • Children under 18 years of age (except for epilepsy);
  • pregnant and breastfeeding women.

With caution:

  • type I diabetes;
  • older people.

Allowed and forbidden foods on the keto diet

Foods high in carbohydrates are prohibited:

  • sugar and sweeteners;
  • Quickly digestible sweet foods: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, sweets, milk chocolate, desserts and so on;
  • Cereals and starches: bread, pasta, cereals, white rice, millet, etc.;
  • 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;
  • Dietary low-fat foods without sugar (muesli, muesli).They often undergo multi-stage processing and contain chemical elements that affect the content 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: lobster, crab, mussels, scallops, squid, oysters;
  • Eggs: any;
  • Beef: fillet, steaks;
  • Pork: tenderloin, pork loin, ham (but you need to know the amount of sugar in the product);
  • Poultry: chicken, goose, duck, pheasant, quail, turkey and other species;
  • Other meats: goat, lamb, veal, rabbit, game (preferably dense meat);
  • By-products: liver, kidneys, stomach, heart;
  • Sausages, bacon and other meat products.You can do this in small quantities.The main thing is to read the ingredients so that there is no sugar in the composition.
  • Cheese: all unprocessed cheeses – 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 freely grazing cows;
  • Vegetables: low-carb and non-starchy (mostly anything green) – avocado, broccoli, celery, spinach, asparagus, all kinds of salads, as well as onions, cucumbers, tomatoes (sometimes);
  • Fruits: sometimes sour berries, but not more than the daily dose;
  • Mushrooms: all edible;
  • Grains: occasionally brown rice;
  • Sweets: natural dark chocolate 70-90%;
  • Spices: pepper, salt, herbs;
  • Drinks: coffee, tea, chicory, sugar-free compote from unsweetened berries.

A notice:

  • Cooking methods: any - boiled, baked, grilled, stewed.If meat, vegetables or fish are marinated before baking, you must ensure that the marinade does not contain sugar.
  • 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.
  • SupplementsIn the first few weeks, you can add caffeine and creatine to your diet to increase endurance and energy.In the future, the use of exogenous ketones may be necessary to maintain the state of ketosis.

Ketogenic diet menu

Following the recommended diet is not difficult.We present you a sample menu for a ketogenic diet for a week (without daily water intake).There are many recipes for a ketogenic diet for every day on the Internet (search by keywords: keto recipes, recipes for the keto diet, keto foods), which means 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 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 cheesecake.

Day 3

  • Breakfast: omelette with cheese and shrimps, 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 vegetables.
  • 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 shrimp, sesame, celery, dressed with oil.

Day 6

  • Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
  • Lunch: Trout baked 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 menu for the week can be changed at your discretion.

Opinions

The doctors' opinion boils down to the fact that you cannot stick to this diet for more than two months.Dr.Alan Barkley from the University of Sydney says the keto diet is safe for short-term use.Another specialist says that 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 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 carbohydrate days?

2-3 months after starting the diet, you can sometimes eat carbohydrates in small quantities, for example 1 piece of cake 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 this will be more difficult than with moderate carbohydrate diets.

Does the smell of urine change?

Yes, the urine takes on 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 ketone diet on your own or as part of marathon running, which is now very fashionable, we recommend consulting a specialist.