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 weight loss.What are the features of this method and for whom the diet is absolutely contraindicated - let's find out.
Principles of the Keto Diet
The keto diet, also known as ketogenic, is based on minimal consumption of fats, proteins and carbohydrates.The original version of keto, used to treat epilepsy, mostly in children, had a 4:1:1 ratio of fat, protein, and carbohydrates.In weight loss options, the proportions have changed slightly towards increasing protein.
A keto diet is prescribed by a doctor to treat epilepsy.Only a specialist, based on the test results and assessment of 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 body's main source of energy is carbohydrates, which are converted into glucose and stored in muscle tissue and the liver.During a carbohydrate deficiency, the body uses glycogen reserves and then begins to use fat stores as an energy source, destroying 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 happen if the amount of carbohydrates consumed per dog does not exceed 100 g.
The ketogenic diet has many similarities to the low-carb diet.In the latter, the consumption of carbohydrates also decreases, but their amount exceeds 100 g and the process of ketosis does not occur.
What happens to a person on a keto diet:
- Starvation of carbohydrates.Without filling, the glucose supply lasts for 8-9 hours.After this time, a person feels very hungry, but the body does not experience any discomfort yet.
- Consumption of glycogen reserves- The most difficult period of the diet.As a rule, it takes 1-3 days for the body to use up the entire supply.A person experiences constant hunger, which even fats and proteins cannot satisfy.This is the feeling when you feel hungry with a full stomach.Thinking about sweets, increased sweating, salivation, aching pain in the liver and stomach, dizziness, nausea, irritability, increased sensitivity to smell and fatigue continue for 3 days.
- Gluconeogenesis.The body breaks down all available compounds, including protein, into glucose.This period is characterized by the loss of muscle tissue and the reduction of internal organs.The process lasts one week.
- Ketosis.When the body begins to realize that glucose stores are not in sight, it begins to use its stores in moderation and switches from breaking down proteins to fat.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, which are converted into ketone bodies - direct energy suppliers.Obvious signs of the onset of ketosis are the specific smell of acetone that comes out of the body and all secretions, strong hunger attacks, fatigue and dizziness disappear.
Faces of Keto
There are several keto options for burning fat:
- Standard diet – percentage ratio 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 - the amount of carbohydrates increases on training days;
- High protein content - increasing the amount of protein, the ratio of fats, proteins, carbohydrates is 60:35:5.
Cyclical keto is most commonly used by professional athletes;A standard ketogenic diet is commonly used for weight loss.
Advantages and disadvantages of keto
The keto diet has the following benefits:
- effective weight loss, which occurs due to the loss of subcutaneous fat;
- A nutritious menu and a feeling of hunger after starting ketosis;
- After finishing the diet, the weight does not return for a long time;
- maintaining muscle mass;
- Ability to prepare fried dishes, there is a wide variety of meat products, including lard;
- A large selection of products.
Disadvantages of Keto:
- Starvation of carbohydrates has a negative effect on brain function, concentration decreases, memory and learning ability deteriorate;Long-term deficit of carbohydrates can cause irreversible changes;
- slowing down of metabolism;
- poisoning of the body with toxic substances, the symptoms of which are manifested by the smell of acetone in the discharge;
- Unpleasant feeling in the first days;
- Diet can cause gout due to increased content of meat dishes;
- Lack of fiber can cause constipation and inflammation in the colon.
The diet is absolutely contraindicated during pregnancy and lactation, with kidney failure, chronic diseases of the digestive and excretory system, and diabetes.The keto diet is not suitable for those who engage 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.Allowed butter, cottage cheese, cheese, vegetable oils, mushrooms, seafood, offal, vegetables: cauliflower, white cabbage, Brussels sprouts, broccoli, Beijing cabbage, cucumber, green beans, leafy greens, celery, zucchini, onions, tomatoes in limited quantities.During keto, you need to drink a lot of fluids to neutralize the symptoms of toxic poisoning caused by excessive protein consumption in the body.
The keto diet involves completely avoiding a large group of foods:
- sugar and all products containing it;
- fruits and berries, except sour strawberries;
- Sweets, 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 kinds of alcohol;
- honey
- industrial sauces.
Keto diet - menu for the week
Depending on your diet goals, the weekly menu will have different options.If you need to build muscle, then add another 500 calories to your daily calorie intake.If the keto diet is considered weight loss, then the daily intake is reduced by 500 calories.
To start the process of ketosis, the diet should consist of a menu in which the ratio of proteins and fats is the same by weight, and the amount of carbohydrates should not exceed 100 g.This keto meal plan is for one week.Subsequently, the ratio of proteins, fats, carbohydrates is calculated according to the formula: proteins 35%, fats 60%, carbohydrates 5%.
The main source of carbohydrates should be non-starchy vegetables and leafy greens.There are few carbohydrates per 100 g of vegetables, but they can provide the body with necessary fibers, vitamins and trace elements.
Ketogenic diet menu for one week:
Monday:
- Breakfast: scrambled eggs and bacon;
- Lunch: fried chicken and cucumber salad;
- Dinner: Grilled salmon steak with asparagus.
Tuesday:
- Breakfast: protein shake;
- Dinner: pork with vegetable stew;
- Dinner: cheese, olive and tomato salad.
Wednesday:
- Breakfast: omelette with ham and cheese;
- Dinner: 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: chicken breast salad, egg, onion with mayonnaise;
- Lunch: cold cuts;
- Homemade cottage cheese with nuts.
Sunday:
- Breakfast: omelette with mushrooms;
- Dinner: fried pork;
- Dinner: chicken with vegetables.