Ketogenic diet: menu, allowed and forbidden foods

Ketogenic diet (keto diet, Low Carb High Fat (LCHF), Ketogenic diet) is a low-carbohydrate diet with moderate protein and high fat content.Classically used for epilepsy in children, the diet is recommended to fight many other diseases.But mostly nowadays 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 spread of anticonvulsants, the importance of the diet declined.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 the keto diet.

We present a complete guide to the keto diet, a list of allowed and forbidden foods and a menu for 7 days.

The essence of the ketogenic diet

A planned diet forces the body to use fat as its primary source of energy.Normally, this action is carried out by the carbohydrates that come with food: they are processed into glucose during glycolysis, which is "fuel" for the body.Fat, on the other hand, is stored in reserves.

If there is little carbohydrate 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 another source of energy, instead of glucose.A condition in which the level of ketones in the blood increases is called ketosis.

The human body adapts to the diet: when there is a lack of carbohydrates, it begins to use ketones instead of glucose, the optimal amount of which has many positive effects on health, physical and mental characteristics and also leads to a reduction in epileptic seizures.

The use of a diet for children with epilepsy includes the intake of the amount of protein necessary for the growth and regeneration of the body and the sufficient amount of calories needed to maintain a normal weight, taking into account the age of the particular child.

For which diseases is the ketogenic diet used?

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 effects of the ketogenic diet in severe forms of epilepsy: dynamics were observed in more than 90% of cases within 6-24 months.Following the diet reduces the body's drug load, which is extremely important for such children.

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

Cancerous diseases

Some types of cancer cells cannot use ketones effectively.In combination with hypoglycemia and growth factors, a ketogenic diet can be used for adjunctive metabolic therapy.Most promising for the treatment of glioblastoma.

Metabolic diseases

The diet leads to an improvement in insulin sensitivity (according to some data, about 75%), a decrease in blood sugar and a normal lipid profile in metabolic syndrome and type 2 diabetes. The diet naturally lowers blood sugar and is therefore recommended for both patients with type 2 diabetes and people with prediabetes.

Obesity

It refers to a metabolic disease, but we will write about it separately.Using fat as an energy source leads to weight loss.Ketogenic diet is effective for weight loss and helps not only to lose weight, but also to maintain the result.Some sources say to lose about 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.

The 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, there is a significant increase in blood sugar that occurs after eating out.Together, this improves focus and concentration.

Increased energy and physical strength

People following a ketogenic diet have more energy throughout the day.After eating, a feeling of fullness develops for a long time.The diet is used by athletes who do cycling sports (triathlon, cycling).Burning fat as an energy source helps preserve glycogen stores during high intensity exercise.

• Lowered blood pressure.Weight loss leads to normal blood pressure.
• Slowing down the aging of blood vessels.Increased levels of beta-hydroxybutyric acid in the blood slow down the aging of blood vessels.
• Improved skin condition.A low carb diet helps get rid of acne.

The ketogenic diet also has disadvantages

• Hypovitaminosis, electrolyte and mineral imbalance.A ketogenic diet is not balanced in vitamins and minerals.Supplemental intake of vitamin and mineral complexes may be necessary.
• Elevated cholesterol levels.Polyunsaturated fats increase cholesterol levels.This measure should be monitored, as should the ratio of LDL to HDL.
• Decreased blood acidity.This is a 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.
• Speeds up bowel emptying time.This is a common side effect that disappears gradually: the body adapts to the new diet.
• "Keto Flu".A syndrome that develops in the first days of the diet and is manifested by an increased feeling of hunger, weakness, absence, sleep disturbances, headaches and reduced 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 inhalation.You should also increase the amount of water in your diet.
• Ketoacidosis.A terrible complication of diet, in which vomiting and nausea, rapid heartbeat, shortness of breath and constant thirst occur.If any of the symptoms occur, you should immediately contact a doctor.

Basic principles of the ketogenic diet

Let's consider the ketogenic diet in the classical sense.Currently, there are many varieties and variations of the keto diet (targeted, cyclical, targeted, high protein) but it is the standard diet that is the most researched and predictable.

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

Eat only when you feel hungry, but without overeating

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

Ratio B:F:U – 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 through your diet according to the proportions provided.

• Carbohydrates: 0.3 g.per 1 kg of weight.
• Protein: 1.5-2 g.per 1 kg of weight.
• Fat - 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 rule

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

Physical activity

Sports, light jogging, walking are essential.

A state of ketosis develops 7-14 days after starting the diet and is manifested by a lack of hunger, an acetone odor from sweat and urine, a specific odor from the mouth and dry mucous membranes, and frequent urination.

Contraindications

The ketogenic diet has several contraindications:

• serious chronic diseases;
• high blood pressure;
• acute diseases and infections (you cannot start a diet during this period);
• oncology (only on doctor's prescription);
• children under the age of 18 (except in the case of epilepsy);
• pregnant and lactating women.

With caution:

• type I diabetes;
• older people.

Allowed and forbidden foods on the keto diet

Foods with a lot of carbohydrates are prohibited:

• Sugar and sweeteners;
• Quickly digestible sweet foods: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts and so on;
• Grains and starches: bread, pasta, cereals, white rice, millet and so on;
• Legumes: chickpeas, beans, lentils, peas;
• Fruit: all but a small amount of sour berries;
• Root vegetables and tubers: potatoes, sweet potatoes, parsnips, carrots, beets;
• Sauces and condiments: mayonnaise, ketchup and other sugars contain;
• Low-fat food without sugar (muesli, breakfast cereal).They often undergo multi-stage processing and contain chemical elements that affect the amount of ketones;
• Alcohol.

A diet violation causes the body to leave the state of ketosis.

What you can eat:

• Fish, mainly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
• Shellfish: lobster, crab, mussels, scallops, squid, oysters;
• Eggs: any;
• Beef: sirloin, steaks;
• Pork: loin, pork loin, ham (although 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, game (preferably dense meat);
• By-products: 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: all raw - 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 carb and non-starchy (mostly all green) - avocado, broccoli, celery, spinach, asparagus, all types of salads, as well as onions, cucumbers, tomatoes (sometimes);
• Fruits: sometimes sour berries, but not over the daily dose;
• Mushrooms: all edible;
• Cereals: brown rice sometimes;
• 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, 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.
• SupplementIn the first few 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

It is not difficult to stick to the recommended diet.We present to you a sample ketogenic diet for a week (excluding daily water consumption).There are many recipes on the Internet for a ketogenic diet for every day (search for phrases: keto recipes, keto diet recipes, keto diet), that is, you can eat tasty and varied.

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 patties with cheddar cheese and tomatoes.

Day 2

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

Day 3

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

Day 4

• Breakfast: boiled eggs with avocado, tea.
• Lunch: Salad with trout, mozzarella and vegetables.
• Snack: Nuts.
• Dinner: Pork baked with celery and tomatoes.

Day 5

• Breakfast: Cottage cheese with sour cream and berries, chicory.
• Lunch: Grilled chicken with tomatoes and herbs.
• Snack: Natural yogurt with nuts.
• Dinner: Salad of shrimps, 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 cutlets with green salad.

Day 7

• Breakfast: Cottage cheese with grated dark chocolate, coffee.
• Lunch: Creamy soup with lamb, asparagus and cheese.
• Snack: Avocado with lemon juice.
• Dinner: Sea bass with broccoli.

You can change the menu for the week to your liking.

Opinions

Doctors' opinions are that you cannot stick 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 expert says there are always risks, but they can be avoided by following your doctor's instructions.

Reviews and results

On the Internet, you can see impressive results of people who followed a ketogenic diet and lost tens of kilos.However, there are also negative reviews with health implications.This confirms once again that the diet can only be followed under the supervision of a doctor.

Answers to questions

Is it possible to have carb days?

2-3 months after starting the diet, you can occasionally eat carbohydrates in small amounts, 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 consistent exercise, you can build muscle, but it will be more difficult than on a moderate carb diet.

Does the smell of urine change?

Yes, the urine gets a fruity smell from acetone, this is normal.

Conclusions

From a medical point of view, the diet is a therapeutic diet, which means it must be prescribed by a doctor.Before you lose weight on a keto diet on your own or as part of a marathon, which is very fashionable now, we recommend that you consult a doctor.