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Ketogenic diet: menu, allowed and prohibited foods

The ketogenic diet (keto diet, Low Carb High Fat (LCHF), Ketogenic diet) is a low-carb diet with moderate protein and high fat content.Classically used for epilepsy in children, dietary interpretations are recommended to combat many other diseases.But mainly today it is used as a diet for weight loss.

The diet was developed in the 1920s and was used successfully to treat epilepsy, but with the popularity of anticonvulsants, the diet's relevance declined.A renewed interest in the diet dates back to the 1990s.thanks to Hollywood producer Jim Abrahams, whose son was successfully treated for epilepsy with the help of a keto diet.

We present a complete guide to the keto diet, a list of permitted and prohibited foods, and 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 fats as the main source of energy.Normally, this function is carried out through carbohydrates supplied with food: they are processed into glucose during the glycolysis process, which is "fuel" for the body.Fats, in turn, are stored in reserve.

If there are not many carbohydrates in the diet, the liver changes fat (from body stores or from food) in fatty acids and ketone bodies: the latter enter the brain and are used as another source of energy, instead of glucose.A condition in which 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 deficiency of carbohydrates, it starts to use ketones instead of glucose, which has some positive effects at the best level on health, physical and mental characteristics, and also results in a reduction of epileptic seizures.

The use of a diet for children with epilepsy implies the intake of the amount of proteins necessary for the growth and regeneration of the body and an adequate amount of calories required to maintain a normal weight, taking into account the age of the particular child.

What diseases are used the ketogenic diet?

Epilepsy

In children, the effectiveness of the ketogenic diet 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 observed in more than 90% of cases within 6-24 months.After a diet, the drug load on the body is reduced, which is extremely important for such children.

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

Oncological diseases

Certain types of cancer cells are able to use ketones efficiently.In combination with low blood sugar and growth factors, a ketogenic diet can be used for adjuvant metabolic therapy.The most promising for the treatment of glioblastoma.

Metabolic diseases

The diet results in an improvement in insulin sensitivity (according to some data, 75%), a reduction in blood glucose, and the normalization of the lipid profile in metabolic syndrome and type 2 diabetes. The diet naturally lowers blood sugar, so it is recommended for patients with type 2 diabetes and people with pre-diabetes.

Obesity

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

The neuroprotective effect of the 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 a great source of fuel for the brain.By reducing carbohydrates in the diet, a significant increase in blood sugar that occurs after eating is eliminated.Together, this improves focus and concentration.

Increased energy and physical strength

People who follow a ketogenic diet have more energy throughout the day.After eating, a feeling of fullness is created for a long period of time.Athletes who engage in cyclical sports (triathlon, cycling) use the diet.Burning fat as an energy source helps preserve glycogen stores during high loads.

  • Reduced blood pressure.Weight loss results in normal blood pressure.
  • Slowing down of vascular aging.An increase in beta-hydroxybutyric acid levels in the blood slows down the aging process of the blood vessels.
  • Improved skin condition.A low-carb diet helps to get rid of acne.

The ketogenic diet also has disadvantages

  • Hypovitaminosis, imbalance of electrolytes and minerals.The ketogenic diet is not balanced in terms of vitamin and mineral content.Additional intake of vitamin and mineral complexes may be necessary.
  • Increased cholesterol levels.Polyunsaturated fats increase cholesterol levels.This indicator should be monitored, as well as the ratio between 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 condition is full of intoxication of the body, diabetic coma and even death.
  • Accelerate bowel emptying time.This is a common side effect that goes away gradually: the body adjusts to the new diet.
  • "Keto flu".A syndrome that develops in the first day of the diet and is manifested by an increased feeling of hunger, weakness, absent-mindedness, sleep disturbances, headaches, 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 fresheners.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 consult a doctor immediately.

the basic rules of the ketogenic diet

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

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

Eating only when you feel hungry, but not overeating

It is recommended to eat slowly and in a calm environment.One serving contains 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 fat.You should think about your diet according to the proportions presented.

  • Carbohydrates: 0.3 g.per 1 kg of weight.
  • Proteins: 1,5-2 g.per 1 kg of weight.
  • Fats - 1.8 g.per 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 regime

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

Physical activity

Sports, light jogging, walks are needed.

A state of ketosis develops 7-14 days after starting the diet and is indicated by a lack of hunger, the smell of acetone from sweat and urine, a distinct smell from the mouth and dry mucous membranes, and a frequent urge to urinate.

Contraindications

The ketogenic diet has several contraindications:

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

With caution:

  • type I diabetes;
  • elderly people.

Foods allowed and prohibited on the keto diet

Foods with many carbohydrates are prohibited:

  • Sugar and sweeteners;
  • Sweet foods that can be digested quickly: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts and so on;
  • Cereals and starches: bread, pasta, cereals, white rice, millet and so on;
  • Legumes: chickpeas, peas, lentils, beans;
  • Fruits: everything except a small amount of sour berries;
  • Root and tuber vegetables: potatoes, sweet potatoes, parsnips, carrots, beets;
  • Sauces and condiments: mayonnaise, ketchup and others containing sugar;
  • Low-fat diet foods without sugar (muesli, cereal).They are often multi-stage processed and contain chemical elements that affect the level of ketone bodies;
  • Alcohol.

Violation of the diet causes the body to leave the state of ketosis.

What you can eat:

  • Fish, mostly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
  • Shellfish: lobster, crab, mussels, scallops, squid, oysters;
  • Eggs: any;
  • Beef: tenderloin, steaks;
  • Pork: tenderloin, pork loin, 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 meat);
  • Byproducts: liver, kidney, 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;
  • Cheeses: 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 cows;
  • Vegetables: low-carbohydrate and non-starchy (mostly 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 allowance;
  • Mushrooms: all edible;
  • Cereals: sometimes brown rice;
  • Sweets: natural dark chocolate 70-90%;
  • Spices: pepper, salt, herbs;
  • Drinks: coffee, tea, chicory, sugar-free compote from unsweetened berries.

Note:

  • Cooking methods: any - boiled, baked, grilled, stewed.If meat, vegetables or fish are marinated before baking, you must make sure that there is no sugar in the marinade.
  • Snacks.They are not welcome, but if you really want to eat, a piece of cooked meat or fish, a handful of nuts, cheese, hard-boiled eggs, and celery will do.
  • SupplementsIn the first weeks, you can introduce caffeine and creatine into your diet to increase endurance and energy.In the future, it may be necessary to use exogenous ketones to maintain a state of ketosis.

ketogenic diet menu

It is not difficult to adhere to the recommended diet.We present to your attention a sample menu for a ketogenic diet for a week (excluding daily water intake).There are many recipes on the Internet for a ketogenic diet for every day (search by phrases: keto recipes, recipes for the keto diet, keto food), that is, you can be tasty and diverse.

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 herbs, chicory.
  • Lunch: grilled tenderloin, avocado, cucumber, cheese and spinach salad.
  • Snack: boiled fish and fresh celery.
  • Dinner: Almond milk, lazy sugar-free cheesecakes.

Day 3

  • Breakfast: omelet with cheese and shrimps, coffee.
  • Lunch: Baked chicken breast with brown rice.
  • Snack: Avocado.
  • Dinner: grilled beef, green cabbage and tomato salad.

Day 4

  • Breakfast: poached 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 casserole with sour cream and berries, chicory.
  • Lunch: Grilled chicken with tomatoes and herbs.
  • Snack: Natural yogurt with nuts.
  • Dinner: Salad of shrimp, sesame, celery, dressed with oil.

Day 6

  • Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
  • Lunch: Baked trout with cheese and herbs.
  • Snack: Avocado with nuts.
  • Dinner: Turkey chops with a 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 of the week can be changed at your discretion.

Opinions

The doctors' opinions point to the fact that you cannot adhere to this diet for more than two months.Dr Alan Barkley from the University of Sydney says the keto diet is safe for short-term use.Another specialist says 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 amazing results of people who followed a ketogenic diet and lost thousands of kilograms.However, there are also negative reviews with health consequences.This confirms again that the diet can only be followed under medical supervision.

Answers to questions

Can you have low carb days?

2-3 months after you start the diet, sometimes you can eat carbohydrates in small quantities, 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?

With constant physical activity, you can build muscle, but this will be more difficult than on diets with moderate carbohydrate content.

Does the smell of the urine change?

Yes, the urine takes on a fruity acetone smell, this is normal.

Conclusions

From a medical point of view, a diet is a therapeutic diet, which means it must be prescribed by a doctor.Before losing weight on a ketone diet on your own or as part of marathons, which are very fashionable now, we recommend consulting a medical specialist.