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Ketogenic diet: menu, allowed and prohibited foods

The ketogenic diet (keto diet, low carb high fat (LCHF), ketogenic diet) is a low-carb diet with moderate protein and high fat content.Classically used for epilepsy in children, dietary interpretation is recommended for treating many other diseases.But mainly nowadays it is used as a diet for weight loss.

This diet was developed in the 1920s and was used successfully to treat epilepsy, but with the popularization of anticonvulsant drugs, the relevance of the diet declined.Renewed interest in the diet began in the 1990s.Thanks to Hollywood producer Jim Abrahams, whose son was successfully treated for epilepsy with the help of the keto diet.

We present a complete guide to the keto diet, a list of allowed and prohibited foods and a menu for 7 days.

Essence of Ketogenic Diet

Essence of Ketogenic Diet for Weight Loss

The proposed diet forces the body to use fat as its main source of energy.Usually, this function is performed by carbohydrates supplied with food: they are processed during the process of glycolysis into glucose, which is "fuel" for the body.In turn, fat is stored in reserve.

If there are few carbohydrates in the diet, 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 source of energy in place of glucose.A condition in which the levels of ketone bodies increase in the blood is called ketosis.

The human body adapts to the diet: when there is 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 reduces epileptic seizures.

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

For what diseases is the ketogenic diet used?

epilepsy

In children, the effectiveness of the ketogenic diet is confirmed in more than half of the cases.In 2008, a randomized clinical trial confirmed the positive effect of the ketogenic diet in severe forms of epilepsy: mobility was observed in more than 90% of cases within 6–24 months.Adhering to the diet reduces the burden of medication on the body, which is extremely important for such children.

For epilepsy in adult patients, a mild 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, the ketogenic diet can be used for adjunctive metabolic therapy.Most promising for the treatment of glioblastoma.

metabolic diseases

The diet improves insulin sensitivity (according to some data, by 75%), reduces blood sugar, and normalizes the lipid profile in metabolic syndrome and type 2 diabetes.The diet naturally lowers blood sugar, so it is recommended for both patients with type 2 diabetes and those with prediabetes.

obesity

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

The neuroprotective effect of the diet is considered for the treatment of serious neurological diseases: Alzheimer's disease, autism, multiple sclerosis, amyotrophic lateral sclerosis, Parkinson's disease and others.Research is ongoing in this area.

Positive Effects of Keto Diet

better cognitive function

Ketones are an excellent source of fuel for the brain.By reducing carbohydrates in the diet, the significant increase in blood sugar that occurs after eating is eliminated.Additionally, this improves focus and concentration.

Increase in energy and physical strength

People following the ketogenic diet have more energy throughout the day.After eating, there is a feeling of being full for a long time.The diet is used by athletes who engage in cyclical sports (triathlon, cycling).Burning fat as an energy source helps preserve glycogen stores during high loads.

  • Decrease in blood pressure.Blood pressure becomes normal due to weight loss.
  • slowing vascular aging.Increasing levels of beta-hydroxybutyric acid in the blood slows down the aging process of blood vessels.
  • Improve skin condition.Low carb diet helps in getting rid of acne.

The ketogenic diet also has disadvantages

  • Hypovitaminosis, imbalance of electrolytes and minerals.The amount of vitamins and minerals in the ketogenic diet is not balanced.Additional intake of vitamin and mineral complexes may be necessary.
  • increased cholesterol level.Polyunsaturated fats increase cholesterol levels.This indicator, as well as the ratio of LDL and HDL, should be monitored.
  • low blood acidity.This results in an increase in the number of ketone bodies.For people suffering from diabetes, the condition is fraught with intoxication of the body, diabetic coma and even death.
  • Speeding up bowel emptying time.This is a normal side effect that goes away gradually: 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 disturbance, headache and decreased physical and mental performance.It is advisable to drink more water and eat healthy fats these days.
  • bad breath.A side effect that can be treated with regular chewing gum or breath flavoring.You should also increase the amount of water in your diet.
  • ketoacidosis.A terrible complication of anorexia, accompanied by vomiting and nausea, rapid heartbeat, shortness of breath, and constant thirst.If any of these symptoms develop, you should immediately consult a doctor.

Basic rules of ketogenic diet

Let's consider the ketogenic diet in its classical meaning.Currently, there are many varieties and variations of the keto diet (targeted, cyclical, targeted, high-protein), but it is the standard diet that is the most studied and predicted.

Food is the body's physiological need, building material and source of energy.Diet developers focus on this: the diet does not require sharp restrictions on food intake, strict calorie counting, and does not require you to starve.But there are also mandatory rules that cannot be violated.

Eat only when you are hungry, but without overeating

It is advisable to eat slowly and in a calm environment.One serving is approximately 180 grams.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 rich in animal fats.You should consider your diet according to the presented proportions.

  • Carbohydrate: 0.3 grams.Per 1 kg weight.
  • Protein: 1.5-2 grams.Per 1 kg weight.
  • Fat – 1.8 grams.Per 1 kg weight.

start without preparation

The diet starts on any day and there is no need to gradually reduce carbohydrates in the diet.

increase in drinking habits

Drink clean water in excess of the physiological norm (2-3 liters) to prevent dehydration.

physical activity

Sports, light jogging, walking are necessary.

The state of ketosis develops 7-14 days after starting the diet and is manifested by loss of appetite, the smell of acetone from sweat and urine, a specific odor from the mouth and dry mucous membranes, and frequent urge to urinate.

differences of opinion

The ketogenic diet has a number of contraindications:

  • serious chronic diseases;
  • high blood pressure;
  • Acute diseases and infections (you cannot start a diet during this period);
  • Oncopathology (only as prescribed by the doctor);
  • Children under 18 years of age (except in cases of epilepsy);
  • Pregnant and lactating women.

With caution:

  • Type I diabetes;
  • elderly people.

Allowed and prohibited foods on keto diet

Foods with a lot of carbohydrates are prohibited:

  • sugar and sweeteners;
  • Quickly digestible sweet foods: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts, etc.;
  • Grains and starches: bread, pasta, cereals, white rice, millet and so on;
  • Legumes: Gram, peas, lentils, beans;
  • Fruit: Everything except a small amount of sour berries;
  • Root vegetables and tubers: potatoes, sweet potatoes, parsnips, carrots, beets;
  • Sauces and seasonings: mayonnaise, ketchup and others containing sugar;
  • Diet low-fat foods (muesli, cereals) without sugar.They often undergo multi-step processing and contain chemical ingredients that affect levels of ketone bodies;
  • Liquor.

Violation of the diet causes the body to leave the ketosis state.

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: tenderloin, steak;
  • Pork: tenderloin, pork loin, ham (however, you need to know the amount of sugar in the product);
  • Poultry: chicken, goose, duck, pheasant, quail, turkey and other species;
  • Other types of meat: goat, lamb, veal, rabbit, venison (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: Any unprocessed – cheddar, goat, cream, mozzarella;
  • Nuts, seeds: sesame seeds, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
  • Oils and fats: avocado, coconut, olive, lard, lard;
  • Dairy products: milk 3%, butter 82.5%, sour cream 20%, cream 20-40%, curd, whey, cheese 5%.From natural, free-grazing cows;
  • Vegetables: low-carbohydrate and non-starchy (mostly all green) – avocado, broccoli, celery, spinach, asparagus, all types of lettuce, as well as onions, cucumbers, tomatoes (sometimes);
  • Fruits: occasional sour berries, but not more than the daily allowance;
  • Mushrooms: all edible;
  • Grains: sometimes brown rice;
  • Sweets: Natural dark chocolate 70-90%;
  • Spices: pepper, salt, herbs;
  • Drinks: coffee, tea, chicory, sugar-free compote made from unsweetened berries.

Note:

  • ways of cooking: Any – boiled, baked, grilled, stewed.If meat, vegetables or fish are marinated before cooking, you need to ensure that there is no sugar in the marinade.
  • Breakfast.They are not welcome, but if you really want to eat, a piece of boiled meat or fish, a handful of nuts, cheese, hard-boiled eggs and celery will suffice.
  • SupplementIn the first weeks, you can additionally include caffeine and creatine into your diet to increase stamina and energy.In the future, the use of exogenous ketones may be necessary to maintain the state of ketosis.

ketogenic diet menu

Sticking to the recommended diet is not difficult.We present to your attention a sample menu of a ketogenic diet for a week (except for daily water intake).There are many recipes on the Internet for the ketogenic diet for every day (search by phrases: keto recipes, recipes for keto diet, keto food), that is, 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.
  • Breakfast: Handful of nuts.
  • Dinner: Beef meatballs with cheddar cheese and tomatoes.

day 2

  • Breakfast: Scrambled eggs with bacon and herbs, chicory.
  • Lunch: Grilled tenderloin, avocado, cucumber, cheese and spinach salad.
  • Breakfast: Boiled fish and fresh celery.
  • Dinner: Almond milk, sugar-free lazy cheesecake.

day 3

  • Breakfast: Omelet with cheese and shrimp, coffee.
  • Lunch: Baked chicken breast with brown rice.
  • Snack: Avocado.
  • Dinner: Grilled beef, green cabbage and tomato salad.

day 4

  • Breakfast: Boiled eggs with avocado, tea.
  • Lunch: Salad with trout, mozzarella and green vegetables.
  • Breakfast: Nuts.
  • Dinner: Baked pork with celery and tomatoes.

day 5

  • Breakfast: cottage cheese casserole with sour cream and berries, chicory.
  • Lunch: Grilled chicken with tomatoes and herbs.
  • Breakfast: Natural yogurt with nuts.
  • Dinner: Shrimp, sesame, celery salad, dressed with oil.

day 6

  • Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
  • Lunch: Trout cooked with cheese and herbs.
  • Snack: Avocado with nuts.
  • Dinner: Turkey chops with green salad.

day 7

  • Breakfast: 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.

Opinion

The doctors' opinion is based on the fact that you can stick to this diet for more than two months.Dr. Alan Barclay of the University of Sydney says the keto diet is safe for short-term use.Another expert says there are always risks, but they can be avoided by following the doctor's instructions.

Reviews and results

On the Internet you can see impressive results of people who followed the ketogenic diet and lost tens of kilograms.However, there are also negative reviews with health consequences.This once again confirms that the diet can be followed only under medical supervision.

answers to questions

Is it possible to celebrate Carbohydrate Day?

2-3 months after starting the diet, you can occasionally eat carbohydrates in small quantities, for example, 1 slice of cake once 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 it will be more difficult than with a diet with moderate carbohydrate content.

Does the smell of urine change?

Yes, urine starts to smell like acetone, this is normal.

conclusion

From a medical perspective, the diet is a therapeutic diet, meaning it must be prescribed by a doctor.Before losing weight on the ketone diet on its own or as part of a marathon, which is now very fashionable, we recommend consulting a medical specialist.