Ketogenic diet: menu, allowed and forbidden foods

The ketogenic diet (keto diet, low-carbohydrate high-fat (LCHF), ketogenic diet) is a low-carbohydrate diet with a moderate protein and high fat content.Classically used for epilepsy in children, dietary interpretations are recommended to combat many other diseases.But mostly nowadays it is used as a diet for weight loss.

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

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

The essence of the ketogenic diet

The suggested diet forces the body to use fat as its main source of energy.As a rule, this function is performed by carbohydrates supplied by food: they are processed into glucose, which is "fuel" for the body, in the process of glycolysis.Fats, on the other hand, are stored in reserve.

If the diet is low in carbohydrates, the liver converts fat (from body stores or food) into fatty acids and ketone bodies: the latter enter the brain and are used as an alternative source of energy, replacing glucose.A condition in which the level of ketone bodies in the blood increases is called ketosis.

The human body adapts to the diet: during carbohydrate deficiency, it begins to use ketones instead of glucose, the optimal level of which has a number of 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 involves the intake of proteins necessary for the growth and regeneration of the body and a sufficient number of calories, which is required to maintain a normal weight, taking into account the age of the particular child.

What diseases is the ketogenic diet used for?

Epilepsy

The effectiveness of the ketogenic diet in children is proven 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 noted in more than 90% of cases within 6-24 months.Adherence to the diet reduces the drug load on the body, which is extremely important for such children.

A milder version of the modified Atkins diet is used for epilepsy in adult patients.

Oncological diseases

Some types of cancer cells cannot use ketones efficiently.Along with low blood sugar and growth factors, the ketogenic diet can be used for adjunctive metabolic therapy.The most promising treatment for glioblastoma.

Metabolic diseases

The diet improves insulin sensitivity (by 75% according to some data), lowers blood glucose, and normalizes the lipid profile in metabolic syndrome and type 2 diabetes.The diet naturally lowers blood sugar, so it is recommended for both type 2 diabetes patients and people with prediabetes.

Obesity

This refers to metabolic disorders, 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 field continues.

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, the significant increase in blood sugar that occurs after a meal is eliminated.Together, this improves focus and concentration.

Increased energy and physical strength

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

• Decreased blood pressure.Losing weight leads to normal blood pressure.
• Slowing down of vascular aging.An increase in the level of beta-hydroxybutyric acid in the blood slows down the aging process of blood vessels.
• Improvement of skin condition.A low carb diet helps to get rid of acne.

The ketogenic diet also has its downsides

• Hypovitaminosis, imbalance of electrolytes and minerals.The ketogenic diet is not balanced in terms of vitamins and minerals.It may be necessary to take additional vitamin and mineral complexes.
• Increased cholesterol levels.Polyunsaturated fats raise cholesterol levels.This indicator, as well as the ratio of LDL and HDL, should be monitored.
• Decreased blood acidity.This is the result of an increase in the number of ketone bodies.For people with diabetes, this condition is fraught with intoxication of the body, diabetic coma and even death.
• Acceleration of bowel emptying time.This is a common side effect that gradually disappears: the body adapts to the new diet.
• "keto flu".A syndrome that develops in the first days of the diet and is manifested by hunger, weakness, lack of consciousness, sleep disorders, headaches and decreased physical and mental performance.These days it is recommended to drink more water and eat healthy fats.
• bad smellA 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 there is vomiting and nausea, rapid heartbeat, shortness of breath and constant thirst.If any symptoms develop, you should immediately consult a doctor.

Basic rules of the ketogenic diet

Consider the ketogenic diet in its classical sense.Currently, there are many types and variations of the keto diet (targeted, cyclical, targeted, high protein), but it is the standard diet that is the most studied and predictable.

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

Eat only when you are hungry, but without overeating

It is recommended to eat slowly and in a quiet environment.One portion is about 180 g.Eating is prohibited.

Ratio B:F:U – 20:65-75:10-5 (%)

This is the standard ketogenic diet (SKD).The basis of the diet is food rich in animal fats.You should think about your diet according to the presented proportions.

• Carbohydrates: 0.3 g.1 kg of weight.
• Proteins: 1.5-2 g.1 kg of weight.
• Fats - 1.8 g.1 kg of weight.

Start without preparation

The diet can be started any day and does not require a gradual reduction of carbohydrates in the diet.

Increased drinking regime

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

physical activity

Sports, light running, walking are needed.

The state of ketosis develops 7-14 days after the start of the diet and is manifested by a lack of hunger, the smell of acetone in sweat and urine, a specific smell from the mouth and mucous membranes, frequent urination.

Contraindications

The ketogenic diet has a number of contraindications:

• severe chronic diseases;
• hypertension;
• acute diseases and infections (you cannot start a diet during this period);
• Oncopathology (only by doctor's prescription);
• children under 18 years of age (except in cases of epilepsy);
• Pregnant and lactating women.

Caution:

• Type I diabetes;
• old people.

Allowed and prohibited foods on the keto diet

Foods containing a lot of carbohydrates are prohibited:

• sugar and sweeteners;
• Fast-digesting sweet foods: juices, smoothies, sodas, energy drinks, ice cream, cookies, cakes, 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: All but a small amount of sour berries;
• root vegetables and tubers: potatoes, sweet potatoes, parsley, carrots, beets;
• sauces and condiments: mayonnaise, ketchup and others containing sugar;
• Dietary low-fat food without sugar (muesli, cereals).They often undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
• alcohol.

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

What you can eat:

• Fish, mostly fatty: trout, mackerel, salmon, cod, catfish, tuna, perch;
• Shellfish: lobster, crab, mussels, scallops, squid, oysters;
• Egg: any;
• Beef: thick, steaks;
• Pork: puff pastry, pork, 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, beef (dense meat is preferable);
• By-products: liver, kidneys, stomach, heart;
• Sausages, bacon and other meat products.You can do this in small quantities, the main thing is to read the ingredients so that there is no sugar in the composition;
• Cheese: any unprocessed - cheddar, goat, cream, mozzarella;
• Nuts, seeds: sesame, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
• Oils and fats: avocado, coconut, olive, lard, tallow;
• Dairy products: milk 3%, butter 82.5%, sour cream 20%, cream 20-40%, yogurts, whey, cottage cheese 5%.from natural, free-range cows;
• Vegetables: low-carb and starch-free (mostly all green) - avocado, broccoli, celery, spinach, asparagus, all kinds of salads, as well as onions, cucumbers, tomatoes (sometimes);
• Fruits: sometimes sour berries, but do not exceed the daily dose;
• Mushrooms: All foods;
• Cereals: brown rice sometimes;
• Sweets: natural dark chocolate 70-90%;
• spices: pepper, salt, herbs;
• Drinks: coffee, tea, chicory, sugar-free compote from sugar-free berries.

Note:

• Preparation methods: any - boiled, baked, fried, stewed.If meat, vegetables or fish are marinated before baking, you should 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, a boiled egg and celery will do.
• SupplementsIn the first weeks, you can add caffeine and creatine to your diet to increase stamina and energy.In the future, it may be necessary to use exogenous ketones to maintain a state of ketosis.

Ketogenic diet menu

Following the suggested diet is not difficult.Here is a sample menu of a ketogenic diet for one week (excluding daily water intake).On the Internet there are many recipes for a ketogenic diet every day (search phrases: keto recipes, keto diet recipes, keto food), that is, you can eat delicious and varied.

Day 1

• Breakfast: boiled egg, goat cheese, coffee without sugar.
• Lunch: chicken salad with feta cheese and green vegetables, olive oil.
• Breakfast: a handful of nuts.
• Dinner: beef with cheddar cheese and tomatoes.

Day 2

• Breakfast: scrambled eggs with bacon and herbs, chicory.
• Lunch: grilled salad, avocado, cucumber, cheese and spinach.
• Breakfast: boiled fish and fresh celery.
• Dinner: almond milk, sugar-free lazy cheesecakes.

Day 3

• Breakfast: omelette with cheese and shrimps, coffee.
• Lunch: Baked chicken breast with brown rice.
• Breakfast: avocado.
• Dinner: roast beef, green cabbage and tomato salad.

Day 4

• Breakfast: boiled egg with avocado, tea.
• Lunch: salad with trout, mozzarella and greens.
• Breakfast: nuts.
• Dinner: Baked pork with celery and tomatoes.

Day 5

• Breakfast: cottage cheese casserole with sour cream and berries, chicory.
• Dinner: fried chicken with tomatoes and herbs.
• Breakfast: natural yogurt with nuts.
• Dinner: shrimp, sesame, celery salad, fried in oil.

Day 6

• Breakfast: Ketogenic milk cottage cheese with chia seeds, cottage cheese, tea.
• Dinner: baked trout with cheese and herbs.
• Breakfast: avocado with nuts.
• Dinner: turkey slices with green salad.

Day 7

• Breakfast: cottage cheese with grated dark chocolate, coffee.
• Lunch: cream soup with lamb, asparagus and cheese.
• Breakfast: Avocado with lemon juice.
• Dinner: sea bass with broccoli.

The weekly menu can be changed at your discretion.

opinions

Doctors' opinions are based on the fact that you can follow this diet for no more than two months.Dr. Alan Barclay of the University of Sydney says the keto diet is safe for short-term use.Another specialist says that risks are always there, but they can be avoided by following the doctor's instructions.

Reviews and results

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

Answers to questions

Are low carb days possible?

2-3 months after the start of the diet, sometimes carbohydrates can be eaten 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 it will be more difficult than on diets with a moderate carbohydrate content.

Does the urine smell change?

Yes, urine takes on a fruity acetone smell, that's normal.

conclusions

From a medical point of view, the diet is a therapeutic diet, which means that it must be prescribed by a doctor.Before trying to lose weight on a ketogenic diet on your own or as part of the marathon that's all the rage right now, I recommend consulting a medical professional.