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Ketogenic diet: menu, permitted and prohibited foods

The ketogenic diet (keto diet, Low Carb High Fat (LCHF), Ketogenic diet) is a low carbohydrate diet with moderate protein and high fat content.Usually used for epilepsy in children, dietary interpretation is recommended to combat many other diseases.But mostly nowadays it is used as a diet to lose weight.

This diet was developed in the 1920s and was successfully used to treat epilepsy, but with the popularization of anticonvulsants, the diet's relevance declined.Renewed interest in this 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 permitted and prohibited foods, as well as a menu for 7 days.

The essence of the ketogenic diet

The essence of the ketogenic diet for weight loss

The proposed diet forces the body to use fat as the main source of energy.Normally, this function is performed by carbohydrates supplied with food: they are processed into glucose during the process of glycolysis, which is “fuel” for the body.Fat, in turn, 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 energy source, replacing glucose.A condition where there is an increase in the level of ketone bodies in the blood is called ketosis.

The human body adapts to the diet: when there is a shortage of carbohydrates, it begins to use ketones instead of glucose, their optimal level has a number of positive effects on health, physical and mental characteristics, and also leads to a decrease in epileptic attacks.

The use of a diet for children with epilepsy implies the intake of the amount of protein necessary for growth and regeneration of the body and a sufficient number of calories necessary to maintain normal body 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 was confirmed in more than half of the cases.In 2008, a randomized clinical trial confirmed the positive effect of the ketogenic diet on severe forms of epilepsy: dynamics was recorded in more than 90% of cases within 6-24 months.Compliance with the diet reduces the drug load on the body, which is very important for such children.

For epilepsy in adult patients, a milder version is used - the modified Atkins diet.

Oncological disease

Some types of cancer cells cannot use ketones effectively.Combined with low blood sugar and growth factors, the ketogenic diet may be used for additional metabolic therapy.Most promising for the treatment of glioblastoma.

Metabolic disease

The diet causes an increase in insulin sensitivity (according to some data, by 75%), a decrease in blood glucose, and normalization of the lipid profile in metabolic syndrome and type 2 diabetes. The diet naturally lowers blood sugar, so it is recommended for people with type 2 diabetes and people with prediabetes.

Obesity

This refers to metabolic disorders, but we will write about them separately.Using fat as an energy source leads to weight loss.The ketogenic diet is effective for weight loss and not only helps you lose weight, but also maintains the results.Some sources report a loss of 2.5-3 kg per week.

The neuroprotective effect of this 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 in this area is ongoing.

Positive effects of the keto diet

Improved 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 can be eliminated.Together, these improve focus and concentration.

Increased energy and physical strength

People who follow a ketogenic diet have more energy throughout the day.After eating, you feel full for a long time.This diet is used by athletes doing cyclic sports (triathlon, cycling).Burning fat as an energy source helps conserve glycogen stores during high loads.

  • Reduces blood pressure.Weight loss leads to normal blood pressure.
  • Slows down aging of blood vessels.Increased levels of beta-hydroxybutyric acid in the blood slow down the aging process of blood vessels.
  • Skin condition improves.A low-carb diet helps get rid of acne.

The ketogenic diet also has its drawbacks

  • Hypovitaminosis, electrolyte and mineral imbalance.The ketogenic diet does not contain balanced vitamins and minerals.Additional intake of vitamin and mineral complexes may be required.
  • Increased cholesterol levels.Polyunsaturated fats increase cholesterol levels.These indicators, as well as the ratio of LDL and HDL, must be monitored.
  • Reduces blood acidity.This is a consequence of an increase in the number of ketone bodies.For diabetics, this condition is fraught with intoxication of the body, diabetic coma and even death.
  • Speeds up defecation time.This is a common side effect that gradually goes away: the body adjusts to the new diet.
  • "keto flu".A syndrome that develops in the first days of the diet and is manifested by increased hunger, weakness, absent-mindedness, sleep disturbances, headaches, and decreased physical and mental performance.It is recommended to drink more water and eat healthy fats today.
  • Bad breath.Side effects that can be managed by regularly chewing gum or breath flavoring.You should also increase the amount of water in your diet.
  • Ketoacidosis.Terrible complications of the diet, in which vomiting and nausea, rapid heartbeat, shortness of breath and constant thirst are noted.If any of the symptoms appear, you should immediately consult a doctor.

Basic rules of the ketogenic diet

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

Food is a physiological need for the body, a building material and a source of energy.The diet developers focused on this: the diet does not require a sharp restriction of food intake, strict calorie counting, and you do not need to starve.However, there are also mandatory rules that must not be deviated from.

Eat only when you feel hungry, but without overeating

It is recommended to eat slowly and in a calm environment.One serving is approximately 180 g.Snacks are not allowed.

B:F:U Ratio – 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 think about your diet according to the proportions presented.

  • Carbohydrates: 0.3 grams.per 1 kg of weight.
  • Protein: 1.5-2 grams.per 1 kg of weight.
  • Fat - 1.8 grams.per 1 kg of weight.

Start without preparation

The diet starts at any time and does not require a gradual reduction in carbohydrates in the diet.

Improved drinking regime

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

Physical activity

Exercise, light jogging, walking are necessary.

The state of ketosis develops 7-14 days after starting the diet and is manifested by a lack of hunger, an acetone odor of sweat and urine, a characteristic odor from the mouth and dry mucous membranes, as well as frequent urge to urinate.

Contraindications

The ketogenic diet has a number of contraindications:

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

Carefully:

  • type I diabetes;
  • elderly people.

Foods that are allowed and prohibited on the keto diet

Foods that contain a lot of carbohydrates are prohibited:

  • Sugar and sweeteners;
  • Easily digestible sweet foods: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candy, milk chocolate, desserts, and so on;
  • Cereals and starches: bread, pasta, cereals, white rice, millet and so on;
  • Legumes: beans, peas, lentils, chickpeas;
  • Fruits: all but a few sour fruits;
  • Root and tuber vegetables: potatoes, sweet potatoes, parsnips, carrots, beets;
  • Sauces and condiments: mayonnaise, ketchup and other sugar-containing ones;
  • Low-fat diet foods without sugar (muesli, cereal).They often undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
  • Alcohol.

Dietary violations cause the body to exit the state of ketosis.

What you can eat:

  • Fish, mostly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
  • Shellfish: lobster, crab, mussels, clams, 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: chickens, geese, ducks, pheasants, quail, turkeys and other species;
  • Other types of meat: goat, lamb, veal, rabbit, venison (preferably solid meat);
  • By-products: liver, kidneys, stomach, heart;
  • Sausages, bacon and other meat products.You can do it 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, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
  • Oils and fats: avocado, coconut, olive, lard, lard;
  • Dairy products: milk 3%, butter 82.5%, sour cream from 20%, cream 20-40%, yogurt, whey, cottage cheese from 5%.Natural, from free-range grazing cows;
  • Vegetables: low carbohydrate and non-starchy (mostly all green) - avocado, broccoli, celery, spinach, asparagus, all kinds of salads, as well as onions, cucumbers, tomatoes (sometimes);
  • Fruits: sometimes sour berries, but not exceeding the daily allowance;
  • Mushrooms: all edible;
  • Cereals: occasional brown rice;
  • Sweets: natural dark chocolate 70-90%;
  • Spices: pepper, salt, herbs;
  • Drinks: coffee, tea, chicory, sugar-free compote from unsweetened berries.

Notes:

  • Cooking method: any - boiled, roasted, roasted, stewed.If meat, vegetables or fish are marinated before grilling, make sure there is no sugar in the marinade.
  • Snack.They are not accepted, but if you really want to eat, a piece of boiled meat or fish, a handful of nuts, cheese, boiled egg and celery will do.
  • SupplementIn the first weeks, you can also include caffeine and creatine in your diet to increase endurance and energy.In the future, the use of exogenous ketones may be necessary to maintain a state of ketosis.

Ketogenic diet menu

Adhering to the recommended diet is not difficult.For your attention, we present an example of a ketogenic diet menu for a week (excluding daily water intake).There are many ketogenic diet recipes every day on the Internet (search by phrase: keto recipes, keto diet recipes, keto food), which is delicious and varied eating.

day 1

  • Breakfast: Boiled eggs, goat cheese, coffee without sugar.
  • Lunch: Chicken salad with feta cheese and greens, dressed with olive oil.
  • Snack: A handful of nuts.
  • Dinner: Beef meatballs with cheddar cheese and tomatoes.

2nd day

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

day 3

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

day 4

  • Breakfast: boiled egg with avocado, tea.
  • Lunch: salad with trout, mozzarella and herbs.
  • Snack: Nuts.
  • Dinner: Pork roast with celery and tomatoes.

day 5

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

day 6

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

day 7

  • Breakfast: Cottage 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 opinion of doctors boils down to the fact that you can stick to this diet for no more than two months.Dr Alan Barkley from the University of Sydney said the keto diet was safe for short-term use.Other specialists say 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 followed a ketogenic diet and lost tens of kilograms.However, there are also negative reviews that have an impact on health.This once again confirms that the diet can only be followed under medical supervision.

Answers to questions

Is it possible to have a carbohydrate day?

2-3 months after starting the diet, sometimes you can consume small amounts of carbohydrates, for example 1 slice of cake every 2-3 weeks.Then you have to go back to your diet.

Is building muscle mass easy?

With constant physical activity, you can build muscle, but this will be more difficult compared to a diet with a moderate carbohydrate content.

Does the smell of urine change?

Yes, urine smells of fruity acetone, this is normal.

Conclusion

From a medical perspective, the diet is a therapeutic diet, which means it must be prescribed by a doctor.Before losing weight on a ketone diet alone or as part of a marathon, which is very popular today, we recommend that you consult a specialist.