Is it possible to eat mayonnaise and fatty steak and still lose weight?The keto diet answers this question in the affirmative.
At first, the ketogenic diet was used to treat epileptic seizures, then the unusual menu attracted the attention of athletes and dieters.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 the consumption of fats, proteins and minimal carbohydrates.The original version of keto, primarily used to treat epilepsy in children, contained a 4:1:1 ratio of fat, protein, and carbohydrates.In options for weight loss, the proportions have shifted slightly towards increased protein.
A keto diet is prescribed by a doctor for the treatment of epilepsy.Only a specialist, according to the test results and assessing the patient's condition, can draw up a proper 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 tend to accumulate in muscle tissue and the liver.When there is a lack of carbohydrates, the body uses glycogen reserves, then begins to use fat reserves as an energy source, breaking down fat cells, which in turn produces ketone bodies.It is a ketone that serves as an energy source for the brain and other organs.The process can occur only if the amount of carbohydrates consumed per dog does not exceed 100 g.
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 g, and the process of ketosis does not occur.
What happens to a person on a keto diet:
- Carbohydrate starvation.Without filling, glucose reserves last 8-9 hours.After this period, a person feels intense hunger, but the body still does not feel any discomfort.
- Consumption of glycogen reserves- the most difficult period of the diet.As a rule, it takes 1-3 days for the body to use up all its reserves.A person feels constant hunger, which even fats and proteins cannot satisfy.This is the feeling you get when you feel hungry with a full stomach.Thoughts about sweets, increased sweating, salivation, painful pains in the liver and stomach, dizziness, nausea, irritability, increased sensitivity to smells, fatigue last 3 days.
- Gluconeogenesis.The body breaks down all available compounds, including protein, into glucose.This period is characterized by the loss of muscle tissue and the reduction of internal organs.The process lasts a week.
- Ketosis.When the body begins to realize that there is no immediate supply of glucose, it begins to use its reserves sparingly and switches from breaking down proteins to fat.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, which turn into ketone bodies - direct energy suppliers.Obvious signs of the onset of ketosis are the specific smell of acetone from the body and all secretions, severe hunger, fatigue and dizziness attacks disappear.
Types of keto
There are several keto options for burning fat:
- standard diet – FBU percentage ratio 75:25:5;
- cyclic keto diet - alternating ketogenic days with low-carb days, for example, 2 high-carb days per week, and the rest are ketogenic;
- targeted diet – the amount of carbohydrates increases on training days;
- high protein - increases the amount of protein, the ratio of fats, proteins, carbohydrates is 60:35:5.
Cyclical keto is most commonly used by professional athletes;A standard ketogenic diet is usually used for weight loss.
Advantages and disadvantages of keto
The keto diet has the following benefits:
- effective weight loss due to the loss of subcutaneous fat;
- no feeling of hunger after a nutritious menu and the beginning of ketosis;
- after completing the diet, the weight does not return for a long time;
- preservation of muscle mass;
- the ability to cook deep-fried dishes, there are various meat products, including fat;
- large selection of products.
Disadvantages of Ketone:
- carbohydrate starvation has a negative effect on brain activity, reduces concentration, impairs memory and learning ability;long-term carbohydrate deficiency can cause irreversible changes;
- slow down the metabolism;
- poisoning of the body with toxic substances, the symptoms of which are manifested by the smell of acetone in the discharge;
- feeling bad in the first days;
- gout can be caused due to the increased content of meat dishes in the diet;
- A lack of fiber can cause constipation and inflammation in the colon.
The diet is completely contraindicated during pregnancy and lactation, with kidney failure, chronic diseases of the digestive and excretory system, and diabetes.Keto diet is not suitable for people who do mental work.
What is included in the diet menu?
The main part of the diet is animal food: meat, fish, poultry, eggs.Butter, cottage cheese, cheeses, vegetable oils, mushrooms, seafood, offal, vegetables are allowed: cauliflower, white cabbage, Brussels sprouts, broccoli, Beijing cabbage, cucumbers, green beans, leafy greens, celery, pumpkin, onions, nuts, tomatoes in limited quantities.During keto, it is necessary to drink a lot of fluids to neutralize the manifestations of poisoning with toxic substances formed in the body with excessive protein consumption.
The keto diet involves completely giving up a large group of foods:
- sugar and all products containing it;
- fruits and berries, except sour strawberries;
- candies, sweets, dried fruits, jam, jam, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all kinds of bread, cereals;
- pasta;
- legumes;
- seeds;
- milk;
- fruit juices;
- all types of alcohol;
- honey;
- industrial sauces.
Keto diet - weekly menu
Depending on what your dietary goals are, there will be different options on the menu for the week.If you need to build muscle, then add another 500 calories to your daily calorie intake.If the keto diet is considered weight loss, 500 calories are subtracted from the daily intake.
To start the process of ketosis, the diet should consist of a menu in which the ratio of proteins and fats is the same by weight, and the amount of carbohydrates does not exceed 100 g.This keto meal plan is designed for one week.Then the ratio of proteins, fats, carbohydrates is calculated based on the formula: protein 35%, fats 60%, carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and leafy greens.100 g of vegetables contain few carbohydrates, but they can provide the body with the necessary fiber, vitamins and trace elements.
An example of a one-week ketogenic diet menu:
Monday:
- breakfast: omelet 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: cheese, olive and cherry tomato salad.
Wednesday:
- breakfast: omelette 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 with green vegetables.
Friday:
- breakfast: omelette with avocado, spices;
- lunch: chicken Kyiv, sliced vegetables;
- dinner: stuffed tuna.
saturday:
- breakfast: chicken breast, egg, onion salad with mayonnaise;
- lunch: cold dishes;
- Homemade cottage cheese with nuts.
sunday:
- breakfast: omelette with mushrooms;
- lunch: fried pork;
- lunch: chicken with vegetables.