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 the unusual menu attracted the attention of athletes and dieters.What are the features of this method and for which diet is absolutely contraindicated - let's figure it out.
Keto diet principles
A keto diet, also known as ketogenic, is based on the consumption of fats, proteins and minimal amounts of carbohydrates.The original version of keto, which was used to treat epilepsy, primarily in children, had a 4:1:1 ratio of fat, protein, and carbohydrates.In weight loss options, the proportions have shifted slightly towards increasing protein.
A keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist, in accordance with the results of research and assessment of the patient's condition, will be able to make the correct nutritional plan.
The essence of the keto diet is to bring and maintain the body in a state of ketosis.The body's main source of energy are 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 uses up glycogen stores and then starts using fat stores as a source of energy, breaking down fat cells which in turn produce ketone bodies.It is a ketone that serves as an energy source for the brain and other organs.The process can only take place if the amount of carbohydrates consumed per dog does not exceed 100 g.
A ketogenic diet has many similarities to a low-carb diet.In the latter, the consumption of carbohydrates is also reduced, but their amount exceeds 100 g and the process of ketosis does not occur.
What happens to a person during a keto diet:
- Carbohydrate starvation.Without refilling, glucose reserves last 8-9 hours.After this time, the person feels very hungry, but the body does not feel any discomfort.
- Consumption of glycogen stores- the most difficult period of the diet.As a general rule, the body needs 1-3 days to complete the entire supply.You feel a constant hunger that even fat and protein cannot satisfy.This is the feeling when you feel hungry with a full stomach.Thoughts of sweetness, increased sweating, salivation, pain in the liver and stomach, dizziness, nausea, irritability, increased sensitivity to smell and fatigue persist for 3 days.
- Gluconeogenesis.The body breaks down all compounds available to it, including protein, into glucose.This period is characterized by the loss of muscle tissue and the reduction of internal organs.The process takes one week.
- Ketosis.When the body begins to realize that there is no glucose supply in sight, it begins to use the reserve sparingly and switches from breaking down protein to fat.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, which turn into ketone bodies - direct sources of energy.Clear signs that ketosis has begun are a distinct acetone smell coming from the body and all secretions, extreme hunger pangs, fatigue and dizziness disappear.
Types of keto
There are several keto options for burning fat:
- standard diet - percentage FBU 75:25:5;
- cyclic keto diet - alternating carb days with ketogenic days, for example, 2 days a week are high carb, and the rest are ketogenic;
- targeted diet - on training days, the amount of carbohydrates increases;
- high in protein – increase the amount of protein, the ratio of fat, protein, 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 boasts the following benefits:
- effective weight loss, which occurs due to the loss of subcutaneous fat;
- a nutritious menu and no feeling of hunger after the onset of ketosis;
- after the diet is over, the weight does not return for a long time;
- preservation of muscle mass;
- the ability to cook deep-fried dishes, that is, a variety of meat products, including lard;
- wide range of products.
Disadvantages of Keto:
- carbohydrate starvation has a negative effect on brain function, concentration decreases, memory and learning ability deteriorate;prolonged carbohydrate deficiency can lead to irreversible changes;
- slow metabolism;
- poisoning of the body with toxic substances, symptoms that appear with an acetone smell of discharge;
- discomfort in the first few days;
- diet can cause gout due to the increased content of meat dishes;
- Lack of fiber can cause constipation and inflammation of the intestines.
The diet is absolutely contraindicated during pregnancy and breastfeeding, with kidney failure, chronic diseases of the digestive tract and excretion, and with diabetes.The keto diet is not suitable for people who do mental work.
What is included in the food menu
The main part of the diet is animal food: meat, fish, poultry, eggs.Butter, cottage cheese, cheeses, vegetable oils, mushrooms, seafood, offal, vegetables are allowed: Cauliflower, cabbage, Brussels sprouts, broccoli, Peking cabbage, cucumbers, green beans, leafy vegetables, celery, zucchini, onions, tomatoes in limited quantities, nuts.During keto, you need to drink a lot of fluids to neutralize the symptoms of poisoning from toxic substances produced in the body from excess protein consumption.
A keto diet involves completely avoiding a large group of foods:
- sugar and all products containing it;
- fruits and berries, excluding sour strawberries;
- sweets, sweets, dried fruits, jams, jams, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets, and carrots;
- all types of bread, cereal;
- pasta;
- legumes;
- seeds;
- milk;
- fruit juice;
- all types of alcohol;
- honey;
- industrial sauces.
Keto diet - menu for the week
Depending on your dietary goals, this week's menu will have different options.If you need to build muscle, add an additional 500 calories to your 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 protein and fat by weight is the same, but the amount of carbohydrates should not exceed 100 g.This keto meal plan is designed for a week.Subsequently, the ratio of proteins, fats, carbohydrates is calculated based on the formula: protein 35%, fat 60%, carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and leafy greens.There are few carbohydrates in 100 g of vegetables, but they can provide the body with the necessary fiber, vitamins and trace elements.
Example of a ketogenic diet 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 dumplings with vegetable broth;
- dinner: salad of cheese, olives and cherry tomatoes.
Wednesday:
- breakfast: omelette 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 with green vegetables.
Friday:
- breakfast: scrambled eggs with avocado, spices;
- lunch: chicken Kiev, chopped vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: salad of chicken breast, eggs, onions with mayonnaise;
- lunch: cold cuts;
- homemade cottage cheese with nuts.
Sunday:
- breakfast: omelette with mushrooms;
- lunch: roast pork;
- dinner: chicken with vegetables.