The ketonic diet was developed in 1921 to treat epilepsy. Later, bodybuilders began using it to build muscle relief. The use of fat as a fuel is possible only with a reduced amount of carbohydrates and a small percentage of protein - these are the principles of the diet.
What is this diet?
The ketogenic, ketonic or keto (keto) diet is a diet low in carbohydrates, 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 more easily consumed by the body as a fuel. Insulin is needed to bring glucose to the cells. In these cases, the fats remain unsolicited and only accumulate. But if carbohydrates are reduced, the body is forced to enter a ketotic state - a natural process when the body begins to use fats as fuel.
In the liver, when glucose is deficient, ketonic bodies are formed from free fatty acids. Ketones or ketonic bodies are molecules that carry energy for the functioning of the body. The purpose of the keto is to make such a state.
There are 4 types, of which 3 are used by athletes, and one is used by all other keto supporters:
- Standard: these bases - ratio in% BJU - 20: 75: 5.
- The goal: due to exercise, increases the amount of carbohydrates during exercise.
- Cyclic: Higher carbohydrate intake, such as on weekends.
- High protein: instead of decreasing, protein increases to about 35%. The overall BJU report is - 35: 60: 5.
Approved products
The following products are allowed for consumption:
- Any meat: beef, pork, poultry, etc. Do not remove fat from meat and chicken.
- In chickens, thighs and legs are preferred.
- Fish and seafood: any fish but fatty 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, flax seeds and olive oil for salads.
- Night vegetables: kale, zucchini, eggplant, asparagus, olives, spinach, lettuce, green vegetables and leafy greens.
- Mushrooms: any.
- Dairy products only with high fat content: whole fat milk (more than 3%), thick cream (20-40%), sour cream 25%, cottage cheese, Greek yogurt, strong fatty cheeses.
- Walnuts and oily seeds: Macadamia, cashews, walnuts, sunflower seeds, pumpkin seeds, etc.
- Berries: in small quantities - raspberries, blackberries, blueberries.
Occasionally allowed:
- Alcohol: dry wines, sugar-free alcoholic beverages (gin, rum, whiskey, vodka), sugar-free cocktails.
- Dark chocolate: very moderate, with over 70% cocoa.
- Water, coffee with cream, tea and herbal teas according to your taste.
- Chicken or cube broth with at least 1 g of sodium. When carbohydrates are reduced, glycogen is actively consumed. For 1 g of it you need 3 g of water. With it, the sodium that the body needs is lost. According to nutritionists, chicken broth is essential in this diet because it provides the body with sodium.
Prohibited Products:
- Sweets - sugar, candy, cakes, ice cream, honey, maple syrup, agave.
- Sugary drinks - carbonated drinks, juices, coffee with a predominance of milk, beer, etc.
- Cereals, grains and rice are rich in carbohydrates.
- Sweet fruits - bananas, apples, grapes, oranges, pears, mangoes, pineapples, etc.
- Beans are rich in carbohydrates.
- Potatoes are rich in starch.
- Store-bought sauces - ketchup and barbecue sauce.
- Margarine - a complete lack of benefit.
- Trans-artificial fats - sometimes worsen health.
Important! The more restrictions (less than 15 g of carbohydrates per day), the sooner a person will enter a ketotic state.
Dieta keto: meny
| BREAKFAST | lunches | dinner | afternoon tea | dinner | |
|---|---|---|---|---|---|
| Monday | fried eggs with asparagus and bacon, brown with cream | high-fat cottage cheese; salad and chocolate | chicken breast fried in coconut oil, fried mushrooms, spinach, avocado and lime juice | boiled beef; a few nuts and pink infusion | tuna steak in olive oil, with chili and garlic, fried broccoli and cabbage beans, grilled tomatoes |
| Tuesday | coffee with butter or ghee, 3 boiled eggs | fatty cottage cheese | beef kitten, tomatoes, bacon fried in lettuce leaves; fish soup with meatballs | cheese | Chicken Grandmasala with low carbohydrates (spice mix); salmon, toast with cheese, tea |
| Wednesday | omelette with mushrooms and bell peppers in olive oil; cream with cream | cottage cheese | salads with bacon, avocado and slices; herb juice, chicken kitten | omelette with 3 eggs; green tea, nuts. | pork chops fried with mayonnaise and onions; green apple puree |
| Thursday | pres beef, croutons | turkey meat, green tea. | gravy with minced meat; if from point dots; fried cabbage and broccoli with an egg in the form of a salad, sugar-free compote. | rose juice, chicken breast | avocados and shrimp in creamy mayonnaise and chili sauce |
| Friday | fried bacon and cauliflower with fried eggs | cheese, vegetable salad, dog wood soup | fish juice with meatballs, chicken souffle, quince juice. | zucchini kittens, vegetable salad | turkey noodles, tomatoes, mushrooms and parmesan sauce |
| Saturday | cauliflower-based pizza | fatty cottage cheese and green tea | chop beef, croutons, coffee with butter | salmon salad with tomatoes and cranberries | low-carb beef with chili sauce and garlic |
| Sunday | bacon cakes and salad | 3 hard-boiled eggs, crackers, sugar-free compote | red fish, toast with cheese | Caesar chicken salad with parmesan cheese | beef pate, kefir |
Who is forbidden from such a diet
This 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
Benefits of the diet:
- effectively solves the issue of weight loss, muscle mass gain, body dehydration;
- regulates blood sugar levels;
- Helps manage type 2 diabetes
- improves cognitive skills;
- normalizes cholesterol and blood pressure;
- cleanses the skin from 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, unbalanced carbohydrates
- not told to everyone;
- reduces work capacity and memory.
Nutritionists' opinion on the Keto diet
The emphasis of these diets is on protein and fatty foods, with an extremely low fiber content. It is fraught with bloating and heaviness in the stomach, constipation. In addition, the intestines are colonized by pathogenic microorganisms, which ends up with dysbacteriosis. Immunity is reduced. To avoid such problems, fiber should be consumed at 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 abilities, this can provoke hypoglycemia in the form of weakness, drop in pressure, dizziness, vomiting, to fainting and collapse. To prevent it, it is better to use juices and semi-sweet fruits during light meals and when the first signs of hypoglycemia appear, drink tea with honey.
Lack of glucose reduces brain function. Cognitive components - attention, concentration, memory - are particularly affected. After reaching the ketosis stage, 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, high blood cholesterol levels, constipation and gout attacks. Essential minerals and vitamins are lacking with these, so taking vitamin complexes is required.
These, of course, will improve the body and move the metabolism from the ground and lose weight, but switching to such a special diet is quite difficult and requires consultation with a doctor. These diets are not for everyone. Only a doctor, after checking the current condition, can tell if the start of a diet is allowed.