Is it possible to eat mayonnaise and fatty steak and still lose weight?The keto diet answers this question in the affirmative.
Initially the ketogenic diet was used to treat epileptic seizures, then this unusual menu attracted the attention of athletes and those who were losing weight.What are the features of this method and for whom this diet is really contraindicated - let's find out.
Keto Diet Principles
The keto diet, also known as ketogenic, is based on consuming minimum amounts of fat, protein and carbohydrates.The original version of keto, which is used to treat epilepsy, especially in children, has a fat, protein, and carbohydrate ratio of 4:1:1.In weight loss options, the proportions change slightly towards increasing protein.
The 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, can correctly draw up a nutritional 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 shortage of carbohydrates, the body will use glycogen reserves, and then begin to use fat reserves as an energy source, breaking down fat cells, which in turn produce ketone bodies.It is ketones that function as a source of energy for the brain and other organs.This process can only occur if the amount of carbohydrate consumed per dog does not exceed 100 g.
The ketogenic diet has many similarities to a low-carb diet.Lastly, carbohydrate consumption is also reduced, but the amount exceeds 100 g and the ketosis process does not occur.
What happens to a person when on the keto diet:
- Carbohydrate starvation.Without replenishment, glucose reserves last for 8-9 hours.After that, the person feels very hungry, but the body does not yet feel any discomfort.
- Consume glycogen reserves– the most difficult period of the diet.Usually, the body takes 1-3 days to use up its entire supply.A person feels an incessant hunger that even fat and protein cannot satisfy.This is the feeling when you feel hungry with a full stomach.Thoughts of sweets, excessive sweating, drooling, pain in the liver and stomach, dizziness, nausea, irritability, increased sensitivity to smells, and fatigue persisted for 3 days.
- Gluconeogenesis.The body breaks down all available compounds, including protein, into glucose.This period is characterized by loss of muscle tissue and wasting of internal organs.The process takes one week.
- Ketosis.When the body begins to realize that its glucose supply is not visible, it begins to use its reserves sparingly and switches from breaking down protein into fat.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, which are converted into ketone bodies - direct energy suppliers.Clear signs that ketosis has begun are a specific smell of acetone coming from the body and all discharge, attacks of severe hunger, fatigue and dizziness disappear.
Keto type
There are several keto options for burning fat:
- standard diet – FBU percentage ratio 75:25:5;
- cyclical keto diet - replacing carbohydrate days with ketogenic days, for example 2 days a week are high in carbohydrates, and the rest are ketogenic;
- targeted diet – on training days the amount of carbohydrates increases;
- high protein – increase the amount of protein, ratio of fat, protein, carbohydrates 60:35:5.
Cyclic keto is most commonly used by professional athletes;for weight loss, a standard ketogenic diet is usually used.
Advantages and disadvantages of keto
The keto diet has the following advantages:
- effective weight loss, which occurs due to the loss of subcutaneous fat;
- nutritious menu and no feeling of hunger after the onset of ketosis;
- after completing the diet, the weight does not return for a long time;
- preservation of muscle mass;
- the ability to cook fried dishes, there are various kinds of meat products, including lard;
- many product choices.
Cons of keto:
- carbohydrate starvation negatively affects brain function, concentration decreases, memory and learning ability worsen;prolonged carbohydrate deficiency can cause irreversible changes;
- slows down metabolism;
- poisoning of the body with toxic substances, symptoms of which are manifested by the smell of acetone;
- feeling unwell in the first days;
- diet can cause gout due to the increased content of meat dishes;
- Lack of fiber can cause constipation and inflammation of the colon.
This diet is absolutely contraindicated during pregnancy and breastfeeding, with renal failure, chronic diseases of the digestive and excretory systems, and with diabetes.The 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 food of animal origin: meat, fish, poultry, eggs.Allowed are butter, cottage cheese, cheese, vegetable oil, mushrooms, seafood, offal, vegetables: cauliflower, white cabbage, Brussels sprouts, broccoli, Peking cabbage, cucumbers, green beans, green vegetables, celery, zucchini, onions, tomatoes in limited quantities, nuts.During keto, you need to drink plenty of fluids to neutralize the manifestations of poisoning of toxic substances formed in the body as a result of excessive protein consumption.
The keto diet involves avoiding a large group of foods:
- sugar and all products containing it;
- fruits and berries, except sour strawberries;
- sweets, preserves, dried fruits, jams, jams, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all kinds of bread, cereals;
- pasta;
- nuts;
- seed;
- milk;
- fruit juice;
- all types of alcohol;
- Darling;
- industrial sauce.
Keto diet - menu for the week
Depending on your diet goals, this week's menu will have different options.If you need to build muscle, then another 500 calories are added to the daily calorie intake.If the keto diet is considered weight loss, then 500 calories are subtracted from the daily intake.
To start the ketosis process, the diet should consist of a menu with the same ratio of protein and fat by weight, while the amount of carbohydrates should not exceed 100 g.This keto meal plan is designed for a week.Next, the ratio of protein, fat, carbohydrates is calculated based on the formula: 35% protein, 60% fat, 5% carbohydrates.
The main source of carbohydrates should come from non-starchy vegetables and green leafy vegetables.There are few carbohydrates per 100 g of vegetables, but vegetables can provide the body with the necessary fiber, vitamins and microelements.
Example of a 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 soup;
- dinner: cheese salad, olives and cherry tomatoes.
Wednesday:
- breakfast: omelet 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 chop with green vegetables.
Friday:
- breakfast: scrambled eggs with avocado, herbs;
- lunch: chicken Kiev, vegetable slices;
- dinner: tuna filling.
Saturday:
- breakfast: chicken breast salad, egg, onion with mayonnaise;
- lunch: cold cuts;
- Homemade cottage cheese with nuts.
Sunday:
- breakfast: omelet with mushrooms;
- lunch: roast pork;
- dinner: chicken with vegetables.