Is it possible to lose weight while eating mayonnaise and fatty steak?The keto diet gives a positive answer to this question.
Initially, the ketogenic diet was used to treat epileptic seizures, then the unusual menu attracted the attention of athletes and those losing weight.What are the features of this method and for whom the diet is absolutely contraindicated - let's figure it out.
keto diet principles
The keto diet, also known as ketogenic, is based on consuming minimal amounts of fat, protein and carbohydrates.The original version of keto, which was used primarily to treat epilepsy in children, had a 4:1:1 ratio of fat, protein, and carbohydrates.In weight loss options, the ratio has changed slightly towards increasing protein.
Keto diet for the treatment of epilepsy is prescribed by the doctor.Only a specialist, according to the test results and assessing the patient's condition, will be able to correctly draw up a nutrition plan.
The essence of the keto diet is to bring and maintain the body in a state of ketosis.The main source of energy for the body is carbohydrates, which are converted into glucose and stored in muscle tissue and liver.When there is a shortage of carbohydrates, the body uses glycogen stores, and then begins to use fat stores as an energy source, breaking down fat cells, which in turn produce ketone bodies.It is ketones that serve as a source of energy for the brain and other organs.This process can only occur if the amount of carbohydrates consumed per dog does not exceed 100 grams.
The ketogenic diet has many similarities to a low-carb diet.In the latter, the consumption of carbohydrates also decreases, but their amount exceeds 100 grams and the process of ketosis does not occur.
What happens to a person during the keto diet:
- Carbohydrate starvation.Without replenishment, glucose reserves last 8-9 hours.After this time the person feels hungry, but the body still does not feel any discomfort.
- consumption of glycogen stores– The most difficult period of diet.As a rule, the body needs 1-3 days to exhaust the entire supply.A person feels constant hunger which even fats and proteins cannot satisfy.This is the feeling you get when you feel hungry on a full stomach.Thoughts about sweets, increased sweating, salivation, liver and stomach pain, dizziness, nausea, irritability, increased sensitivity to smells and fatigue persist for up to 3 days.
- Gluconeogenesis.The body breaks down all available compounds, including proteins, into glucose.During this period there is loss of muscle tissue and depletion of internal organs.This process continues for a week.
- Ketosis.When the body begins to realize that there is no supply of glucose, it begins to use its stores sparingly and starts breaking down proteins into fat.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, which are converted into ketone bodies – direct suppliers of energy.Obvious signs that ketosis has begun are a characteristic acetone smell emanating from the body and all secretions, severe hunger, fatigue and dizziness disappear.
types of keto
There are several keto options for burning fat:
- 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-carbohydrate, and the rest are ketogenic;
- Targeted diet – carbohydrate intake increases on training days;
- High-Protein – Increasing protein content, the ratio of fat, protein, carbohydrates is 60:35:5.
Cyclic keto is often used by professional athletes;The standard ketogenic diet is commonly used for weight loss.
Advantages and disadvantages of keto
Keto diet has the following benefits:
- Effective weight loss, which occurs due to the loss of subcutaneous fat;
- Nutritious menu and no feeling of hunger after the onset of ketosis;
- Weight does not return for a long time after completing the diet;
- muscle preservation;
- The ability to cook deep-fried dishes, a variety of meat products including lard;
- Large selection of products.
Disadvantages of Keto:
- Carbohydrate starvation negatively affects brain function, concentration decreases, memory and learning ability deteriorate;Prolonged carbohydrate deprivation can cause irreversible changes;
- slowing metabolism;
- Poisoning of the body with toxic substances, symptoms of which are manifested by the acetone smell of discharge;
- feeling unwell in the first days;
- Gout can occur due to the increased content of meat dishes in the diet;
- Lack of fiber can lead to constipation and bloating in the large intestine.
The diet is absolutely prohibited during pregnancy and breastfeeding, with kidney failure, chronic diseases of the digestive and excretory systems and diabetes.Keto diet is not suitable for people who engage in mental work.
What is included in the diet menu?
The main part of the diet is food of animal origin: meat, fish, poultry, eggs.Butter, cheese, cheeses, vegetable oils, mushrooms, seafood, offal, vegetables: cauliflower, white cabbage, Brussels sprouts, broccoli, Peking cabbage, cucumbers, green beans, leafy greens, celery, zucchini, onions, tomatoes in limited quantities, nuts are allowed.During keto, you need to drink plenty of fluids to neutralize the manifestations of poisoning by toxins formed in the body from excessive protein consumption.
The keto diet involves completely avoiding a large group of foods:
- Sugar and all products containing it;
- Fruits and berries with the exception of sour strawberries;
- Candies, sweets, dried fruits, jams, jams, ice creams;
- artificial sugar substitutes;
- Root vegetables, including potatoes, beets and carrots;
- All types of bread, cereals;
- pasta;
- beans;
- Seed;
- Milk;
- fruit juice;
- All types of alcohol;
- Honey;
- Industrial Sauce.
Keto diet - menu for the week
Depending on what your diet goals are, the menu for the week will have different options.If you need to build muscle, another 500 calories are added to the daily calorie intake.If Keto diet is considered for weight loss then daily intake reduces 500 calories.
To start the process of ketosis, the diet should include a menu that has the same ratio of proteins and fats by weight, while the amount of carbohydrates should not exceed 100 grams.This keto meal plan is designed for one week.Next, the proportions of proteins, fats, carbohydrates are calculated based on the formula: proteins 35%, fats 60%, carbohydrates 5%.
The main source of carbohydrates should be non-starchy vegetables and leafy vegetables.There are few carbohydrates per 100 grams of vegetables, but they can provide the body with essential fiber, vitamins and microelements.
Sample 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: omelette with ham and cheese;
- Lunch: mackerel with vegetables;
- Dinner: Homemade cheese.
Thursday:
- Breakfast: 4 boiled eggs and chicken breast;
- Lunch: Tuna and spinach;
- Dinner: Pork chops with green vegetables.
Friday:
- Breakfast: scrambled eggs with avocado, spices;
- Lunch: Chicken Kyiv, chopped vegetables;
- Dinner: Stuffed tuna.
Saturday:
- Breakfast: salad of chicken breast, eggs, onion with mayonnaise;
- Lunch: cold cuts;
- Homemade cottage cheese with nuts.
sunday:
- Breakfast: omelette with mushrooms;
- Lunch: Roast pork;
- Dinner: Chicken with vegetables.