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 attacks, then the unusual menu attracted the attention of athletes and those who lost weight.What are the features of this method and which diet is completely 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 a minimum amount of carbohydrates.The original version of keto, which was used to treat epilepsy, mainly in children, had a 4:1:1 ratio of fat, protein and carbohydrates.In options for weight loss, the proportions have changed slightly towards increasing proteins.
The keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist, in accordance with the test results and assessing the patient's condition, will be able to correctly draw up a 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 to glucose and tend to accumulate in muscle tissue and the liver.When there is a lack of carbohydrates, the body uses up glycogen reserves, and then starts using fat reserves as an energy source, breaking down fat cells, which produce ketone bodies.It is a ketone that acts as an energy source for the brain and other organs.The process can only happen if the amount of carbohydrates consumed per dog does not exceed 100 g.
There are many similarities between the ketogenic diet and the low-carb diet.In the second, the consumption of carbohydrates is also reduced, but their amount is more than 100 g and the ketosis process does not occur.
What happens to a person during a keto diet:
- Carbohydrate starvation.Without replacement, glucose reserves last 8-9 hours.After this time, the person feels very hungry, but the body still has no discomfort.
- Consumption of glycogen reserves– the most difficult period of the diet.Usually, the body will take 1-3 days to exhaust the entire supply.One feels an incessant hunger that even fats and proteins cannot satisfy.This is the feeling when you feel hungry with a full stomach.Thoughts about sweets, increased sweating, salivation, pain in the liver and stomach, dizziness, nausea, irritability, increased sensitivity to smells, and fatigue last for 3 days.
- Gluconeogenesis.The body breaks down every compound available to it, including protein, into glucose.This period is characterized by a loss of muscle tissue and a decrease in internal organs.The process lasts one week.
- Ketosis.When the body begins to realize that there is no supply of glucose in sight, it begins to sparingly use its reserves and changes from breaking down protein to fat.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, converted into ketone bodies - direct energy suppliers.Clear signs that ketosis has begun are a distinct acetone smell that emanates from the body and all secretions disappear, attacks of extreme hunger, fatigue, and dizziness.
Types of keto
There are many keto options for burning fat:
- normal diet – percentage ratio of FBU 75:25:5;
- cyclic keto diet - alternating carbohydrate days with ketogenic days, for example, 2 days a week are high carbohydrate, and the rest are ketogenic;
- targeted diet - on training days the amount of carbohydrates increases;
- high protein - increase the amount of protein, the ratio between fats, proteins, carbohydrates is 60:35:5.
Cyclic keto is most commonly used by professional athletes;for weight loss, a standard ketogenic diet is usually used.
Pros and cons of keto
The keto diet has the following benefits:
- 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 finishing the diet, the weight does not come back for a long time;
- preservation of muscle mass;
- the ability to cook deep-fried dishes, there are a variety of meat products, including lard;
- large selection of products.
Disadvantages of keto:
- carbohydrate starvation negatively affects brain function, concentration decreases, memory and learning ability deteriorate;prolonged carbohydrate deficiency can lead to irreversible changes;
- slow down metabolism;
- poisoning of the body with toxic substances, the symptoms of which are indicated by the smell of acetone discharge;
- feeling sick in the first day;
- a diet with an increased content of meat dishes can lead to gout;
- Lack of fiber can cause constipation and inflammation in the large intestine.
The diet is absolutely contraindicated during pregnancy and lactation, with renal failure, chronic diseases of the digestive and excretory system, and with diabetes.The keto diet is not suitable for people engaged in mental work.
What is included in the diet menu
The main part of the diet is food of animal origin: meat, fish, poultry, eggs.Butter, cottage cheese, cheeses, vegetable oils, mushrooms, seafood, offal, vegetables are allowed: cauliflower, white cabbage, Brussels sprouts, broccoli, Peking cabbage, cucumbers, green beans, leafy greens, celery, zucchini, onions, tomatoes in limited quantities, nuts.During keto, you need to drink a lot of fluids to neutralize the types of poisoning with toxic substances that are formed in the body with excessive protein consumption.
The keto diet involves completely avoiding a large group of foods:
- sugar and all the products that contain it;
- fruits and berries, with the exception of sour strawberries;
- candies, sweets, dried fruit, 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 - menu for the week
Depending on what your dietary goals are, the menu for the week will have different options.If you need to build muscle, 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 where the ratio of proteins and fats by weight is the same, and the amount of carbohydrates should not exceed 100 g.This keto meal plan is designed for a week.After that, the ratio between proteins, fats, carbohydrates is calculated based on the formula: protein 35%, fats 60%, carbohydrates 5%.
Non-starchy vegetables and leafy greens should be the main sources of carbohydrates.There are few carbohydrates per 100 g of vegetables, but they can provide the body with the necessary fibers, vitamins and microelements.
A sample 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 stew;
- 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, spices;
- lunch: chicken Kiev, sliced vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: salad of chicken breast, eggs, onions with mayonnaise;
- Lunch: cold cuts;
- Homemade cottage cheese with nuts.
Sunday:
- breakfast: omelet with mushrooms;
- lunch: roast pork;
- dinner: chicken with vegetables.