Ketogenic diet: menu, allowed and prohibited foods

The ketogenic diet (keto diet, Low Carbohydrate High Fat (LCHF), Ketogenic diet) is a low carbohydrate diet with a moderate protein and high fat content.Dietary comments classically used for epilepsy in children are recommended to combat many other diseases.But mainly nowadays it is used as a diet for weight loss.

The diet was developed in the 1920s and used successfully in the treatment of epilepsy, but with the popularization of anticonvulsants, the importance of the diet declined.A new interest in diet begins in the 1990s.Thanks to Hollywood producer Jim Abrahams, his son is successfully cured of epilepsy with the help of a keto diet.

We provide a complete guide to the keto diet, a list of allowed and prohibited foods and a 7-day menu.

The essence of the ketogenic diet

The proposed diet forces the body to use fat as its main source of energy.Typically, this function is performed by carbohydrates provided by food: during the process of glycolysis, which is the "fuel" for the body, they are converted into glucose.Fats, in turn, are kept in reserve.

If the diet is low in carbohydrates, the liver converts fat (from body stores or food) into fatty acids and ketone bodies: the latter enter the brain and are used as an alternative source of energy, replacing glucose.A condition in which the level of ketone bodies in the blood increases 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, its optimal level has a number of positive effects on health, physical and mental characteristics, and also leads to a decrease in epileptic seizures.

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

What diseases is the ketogenic diet used for?

Epilepsy

The effectiveness of the ketogenic diet in children 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: dynamics were noted in more than 90% of cases within 6-24 months.Adherence to the diet reduces the drug load on the body, which is extremely important for such children.

A lighter version is used for epilepsy in adult patients - a modified Atkins diet.

Oncological diseases

Some types of cancer cells cannot use ketones effectively.In combination with low blood sugar and growth factors, the ketogenic diet can be used for adjuvant metabolic therapy.The most promising for the treatment of glioblastoma.

Metabolic diseases

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

Obesity

This is 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 helps not only to lose weight, but also to maintain the result.Some sources say that he lost 2.5-3 kg per week.

The neuroprotective effect of the diet is intended for 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.

The positive effects of the keto diet

Improved cognitive function

Ketones are an excellent fuel source for the brain.By reducing carbohydrates in the diet, a significant increase in blood sugar that occurs after a meal is eliminated.Together, it improves focus and concentration.

Increased energy and physical strength

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

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

There are also downsides to the ketogenic diet

• Hypovitaminosis, imbalance of electrolytes and minerals.The ketogenic diet is not balanced in vitamins and minerals.Additional intake of vitamin and mineral complexes may be necessary.
• Increased cholesterol levels.Polyunsaturated fats raise cholesterol levels.This indicator should also monitor the ratio of LDL and HDL.
• Decreased blood acidity.This is the result of an increase in the number of ketone bodies.For people suffering from diabetes, the situation is fraught with intoxication of the body, diabetic coma and even death.
• Accelerates bowel emptying time.This is a common side effect that gradually disappears: the body adapts to the new diet.
• "Keto Flu".A syndrome that develops in the first days of the diet and is manifested by a feeling of hunger, weakness, inattention, sleep disturbance, headache, and a decrease in physical and mental performance.It is recommended 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 flavors.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 develop, you should see a doctor immediately.

Basic rules of the ketogenic diet

Let's consider the ketogenic diet in the classical sense.Currently, there are many varieties and variations of the keto diet (targeted, periodic, targeted, high protein), but the standard diet is the most studied and predictable.

Food is the body's physiological necessity, building material and source of energy.Diet developers pay attention to this: the diet does not require a sharp restriction of food intake, strict calorie counting, and it is not necessary to starve.But there are also mandatory rules that cannot be deviated from.

Eat only when you feel hungry, but without overeating

Eating in a slow and quiet environment is recommended.One portion is about 180 gr.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 food rich in animal fat.You should consider your diet according to the proportions presented.

• Carbohydrates: 0.3 g.For 1 kg of weight.
• Proteins: 1.5-2 g.For 1 kg of weight.
• fats - 1.8 g.For 1 kg of weight.

Start without preparation

The diet starts any day and does not require a gradual reduction of carbohydrates in the diet.

Increased drinking habits

Drink clean water more than the physiological norm (2-3 l) to prevent dehydration.

Physical activity

Sports, light running, walking 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, frequent urination.

Contraindications

Ketogenic diet has a number of contraindications:

• severe chronic diseases;
• hypertension;
• acute diseases and infections (you cannot start a diet during this period);
• oncopathology (only as prescribed by a doctor);
• Children under 18 years of age (except in cases of epilepsy);
• pregnant and lactating women.

Caution:

• type I diabetes;
• old people.

Allowed and forbidden foods on the keto diet

High-carbohydrate foods are prohibited:

• Sugar and sweeteners;
• Sweet foods that are quickly digested: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts, etc.;
• Grains and starches: bread, pasta, cereals, white rice, millet, etc.;
• Legumes: peas, chickpeas, 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 sugar-containing ones;
• Sugar-free diet, low-fat foods (muesli, cereal).They often undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
• Alcohol.

Malnutrition causes the body to go out of ketosis.

What you can eat:

• Fish, mainly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
• Shellfish: lobster, crab, mussels, scallops, squid, oysters;
• eggs: any;
• beef: tenderloin, steak;
• Pork: tenderloin, pork, 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 meats);
• By-products: liver, kidneys, stomach, heart;
• Sausage, pork and other meat products.You can do this in small quantities, the main thing is that there is no sugar in the composition;
• Cheeses: any unprocessed - cheddar, goat, cream, mozzarella;
• Nuts, seeds: sesame, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
• Fats and oils: avocado, coconut, olive, lard, lard;
• Dairy products: milk 3%, fat 82.5%, sour cream 20%, cream 20-40%, yogurts, whey, cottage cheese 5%.From natural, free-grazing cows;
• Vegetables: low-carb and non-starchy (mainly 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 norm;
• Mushrooms: all edible;
• Cereals: sometimes brown rice;
• Sweets: natural dark chocolate 70-90%;
• spices: pepper, salt, herbs;
• Drinks: coffee, teas, chicory, sugar-free compote from sugar-free berries.

Note:

• Cooking methods: any - boiled, baked, fried, baked.If meat, vegetables or fish are marinated before cooking, you should make sure that the marinade does not contain sugar.
• Snacks.They are not welcome, but if you really want to eat, a piece of boiled meat or fish, a handful of nuts, cheese, a boiled egg and celery will do.
• SupplementsIn the first weeks, you can add caffeine and creatine to your diet to increase stamina and energy.In the future, the use of exogenous ketones may be necessary to maintain a state of ketosis.

Ketogenic diet menu

Sticking to the recommended diet is not difficult.We present to your attention a sample menu for a ketogenic diet for a week (excluding daily water intake).On the Internet there are many recipes for a ketogenic diet for every day (search with the words: keto recipes, recipes for a keto diet, keto food), which means that 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 tomatoes.

Day 2

• Breakfast: scrambled eggs with bacon and greens, chicory.
• Lunch: Grilled tenderloin, avocado, cucumber, cheese and spinach salad.
• Snack: boiled fish and fresh celery.
• Dinner: Almond milk, sugar-free lazy cheesecakes.

Day 3

• Breakfast: omelet with cheese and shrimp, coffee.
• Lunch: baked chicken breast with brown rice.
• Snack: Avocado.
• Dinner: Roast beef, green cabbage and tomato salad.

4th day

• Breakfast: boiled eggs with avocado, tea.
• Lunch: Salad with trout, mozzarella and greens.
• Snack: nuts.
• Dinner: Baked pork with celery and tomatoes.

Day 5

• Breakfast: cottage cheese stew with sour cream and berries, chicory.
• Lunch: Fried chicken with tomatoes and greens.
• Snack: natural yogurt with nuts.
• Dinner: Celery, sesame, celery salad, fatty.

6th day

• Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
• Dinner: Baked trout with cheese and greens.
• Snack: avocado with nuts.
• Dinner: Turkey chops with green salad.

7th day

• Breakfast: grated dark chocolate cottage cheese, coffee.
• Lunch: Creamy soup with lamb, asparagus and cheese.
• Snack: avocado with lemon juice.
• Dinner: sea bass with broccoli.

The menu of the week can be changed at your request.

Reviews

Doctors advise you to stick to this diet for no more than two months.Dr Alan Barkley of the University of Sydney says the keto diet is safe for short-term use.Another expert 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 follow a ketogenic diet and lose tens of kilograms.However, there are also negative opinions about the health consequences.This confirms once again that the diet can be carried out only under the supervision of a doctor.

Answers to questions

Is it possible to have low-carb days?

2-3 months after starting the diet, you can sometimes eat carbohydrates in small amounts, for example, 1 piece of cake once every 2-3 weeks.Then you should go back to your diet.

Is it easy to build muscle mass?

You can build muscle with regular physical activity, but it will be more difficult than with moderate carb diets.

Does the smell of urine change?

Yes, urine smells like fruity acetone, that's normal.

Results

From a medical point of view, the diet is a therapeutic diet, that is, it must be prescribed by a doctor.We recommend consulting a medical professional before trying to lose weight with the keto diet, either on your own or as part of the now very fashionable marathons.