Is it possible to eat mayonnaise and fatty steak and still lose weight?The keto diet answers this question positively.
Initially, the ketogenic diet was used to treat epileptic seizures, then the unusual menu attracted the attention of athletes and slimmers.What are the characteristics of this method and for whom the diet is absolutely contraindicated - let's find out.
Keto Diet Principles
The keto diet, also known as ketogenic, is based on the consumption of fat, protein and a minimal amount of carbohydrates.The original version of keto, which was used to treat epilepsy, mostly in children, had a 4:1:1 ratio of fat, protein, and carbohydrates.For weight loss options, the proportions have shifted slightly towards increasing protein.
The keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist, in accordance with the test results and assessment of the patient's condition, will be able to correctly prepare a nutritional plan.
The essence of the keto diet is to bring and maintain the body in a state of ketosis.The main source of energy for the body is carbohydrates, which are converted into glucose and tend to accumulate in muscle tissue and the liver.When there is a carbohydrate deficit, the body uses up glycogen stores and then begins to use fat stores as an energy source, breaking down fat cells, which in turn produce ketone bodies.It is a ketone that serves as a source of energy 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.With 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 fasting.Without replenishment, glucose reserves last 8-9 hours.After this time, the person feels very hungry, but the body still does not experience any discomfort.
- Consumption of glycogen reserves– the most difficult period of the diet.As a rule, the body needs 1-3 days to use up the entire supply.One experiences a constant hunger that even fats and proteins cannot satisfy.It's what it feels like when you're hungry with a full stomach.Thoughts of sweets, increased sweating, salivation, pain in the liver and stomach, dizziness, nausea, irritability, increased sensitivity to smells and fatigue last 3 days.
- Gluconeogenesis.The body breaks down all compounds available to it, including proteins, into glucose.This period is characterized by loss of muscle tissue and reduction of internal organs.The process lasts one week.
- ketosis.When the body begins to realize that it does not have a supply of glucose, it begins to use its reserves sparingly and switches from the breakdown of proteins to fats.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, which are converted into ketone bodies - direct energy suppliers.Clear signs that ketosis has begun are the specific smell of acetone emanating from the body and all secretions, the attacks of intense hunger, fatigue and dizziness disappear.
Types of keto
There are several keto options for burning fat:
- standard diet – percentage ratio of FBU 75:25:5;
- cyclic keto diet - alternating carbohydrate 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-protein - increasing the amount of protein, the ratio of fats, proteins, carbohydrates is 60:35:5.
Cyclic keto is most often used by professional athletes;a standard ketogenic diet is usually used for weight loss.
Pros and cons of keto
The keto diet has the following benefits:
- effective weight loss, which is due to the loss of subcutaneous fat;
- nutritious menu and lack of feeling of hunger after the onset of ketosis;
- after finishing the diet, the weight does not return for a long time;
- preservation of muscle mass;
- the ability to cook deep-fried dishes, there is a variety of meat products, including lard;
- large selection of products.
Cons of Keto:
- carbohydrate starvation negatively affects brain function, concentration decreases, memory and learning ability deteriorate;prolonged carbohydrate deficiency can lead to irreversible changes;
- slowing of metabolism;
- poisoning of the body with toxic substances, the symptoms of which are manifested by the smell of acetone from the discharge;
- malaise in the first days;
- the diet can cause gout due to the increased content of meat dishes;
- Lack of fiber can cause constipation and inflammation in the colon.
The diet is strictly contraindicated during pregnancy and breastfeeding, in case of kidney failure, chronic diseases of the digestive and excretory system and in diabetes.The keto diet is not suitable for people engaged 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, Chinese cabbage, cucumbers, green beans, green leafy vegetables, celery, zucchini, onions, tomatoes in limited quantities, nuts.During keto, you need to drink a lot of fluids to neutralize the manifestations of poisoning from toxic substances that are formed in the body with excessive protein consumption.
The keto diet involves completely avoiding a large group of foods:
- sugar and all products containing it;
- fruits and berries, except sour strawberries;
- candy, sweets, dried fruit, jam, marmalade, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets and carrots;
- all types of bread, cereals;
- pasta;
- legumes;
- seeds;
- milk;
- fruit juices;
- all types of alcohol;
- copper;
- industrial sauces.
Keto diet - menu for the week
Depending on the goals of your diet, the menu for the week 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 500 calories are subtracted from the daily intake.
To start the process of ketosis, the diet should consist of a menu in which the ratio of proteins and fats by weight is the same, while the amount of carbohydrates should not exceed 100 g.This keto meal plan is designed for one week.Then the ratio of proteins, fats, carbohydrates is calculated according to the formula: proteins 35%, fats 60%, carbohydrates 5%.
The main sources 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 the necessary fiber, vitamins and trace elements.
Sample 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;
- lunch: pork meatballs with vegetable stew;
- 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 steak with green vegetables.
friday:
- breakfast: scrambled eggs with avocado, spices;
- lunch: Kiev chicken, chopped vegetables;
- dinner: stuffed tuna.
Saturday:
- breakfast: chicken breast salad, eggs, onion with mayonnaise;
- lunch: cold cuts;
- homemade cottage cheese with nuts.
Sunday:
- breakfast: omelette with mushrooms;
- lunch: pork roast;
- dinner: chicken with vegetables.