Ketogenic diet: menu, permitted and prohibited foods

The 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, dietary interpretations are recommended to combat many other diseases.But mainly nowadays it is used as a weight loss diet.

The diet was developed in the 1920s and was successfully used to treat epilepsy, but with the popularization of anticonvulsants, the importance of the diet declined.The renewed interest in the diet dates back to the 1990s.thanks to Hollywood producer Jim Abrahams, whose son was successfully treated for epilepsy using the keto diet.

We present 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 proposed diet forces the body to use fat as its main source of energy.Usually, this function is performed by carbohydrates supplied with food: they are processed into glucose during the process of glycolysis, which is "fuel" for the body.Fats, in turn, are stored in reserve.

If there are few carbohydrates 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 an alternative source of energy, replacing glucose.A condition in which there is an increase in the level of ketone bodies in the blood is called ketosis.

The human body adapts to the diet: when there is a deficit of carbohydrates, 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 application of a diet for children with epilepsy implies the intake of the necessary amount of protein for the growth and regeneration of the body and a sufficient amount of calories necessary to maintain a normal weight, according to the age of the particular child.

What diseases is the ketogenic diet used for?

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 effect of the ketogenic diet in severe forms of epilepsy: dynamics were noted in more than 90% of cases within 6-24 months.Adhering to a diet reduces the drug load on the body, which is extremely important for such children.

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

Oncological diseases

Some types of cancer cells cannot use ketones efficiently.In combination with low blood sugar and growth factors, the ketogenic diet can be used for adjuvant metabolic therapy.Most promising for glioblastoma treatment.

Metabolic diseases

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

obesity

It refers to a metabolic disorder, 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 a treatment for serious neurological diseases: Alzheimer's disease, autism, multiple sclerosis, amyotrophic lateral sclerosis, Parkinson's disease, etc.Research in this area 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, a significant rise 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.After eating, a feeling of satiety is created for a long period of time.The diet is used by athletes who engage in cycle sports (triathlon, cycling).Burning fat as an energy source helps preserve glycogen stores during heavy exercise.

• Decreased blood pressure.Weight loss leads to normal blood pressure.
• Delaying vascular aging.Increasing blood levels of beta-hydroxybutyric acid slows the aging process of blood vessels.
• Improved skin condition.A low carb diet helps to get rid of acne.

The ketogenic diet also has its drawbacks

• Hypovitaminosis, imbalance of electrolytes and minerals.The ketogenic diet is not balanced in terms of vitamins and minerals.Additional intake of vitamin and mineral complexes may be required.
• Elevated 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 a consequence of an increase in the number of ketone bodies.For people suffering from diabetes, the condition is fraught with intoxication of the body, diabetic coma and even death.
• Speeding up 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 an increased feeling of hunger, weakness, distraction, sleep disorders, headaches and reduced physical and mental performance.On these days, it is recommended to drink more water and eat healthy fats.
• Bad breath.A side effect that can be treated with regular gum or breath fresheners.You should also increase the amount of water in your diet.
• Ketoacidosis.A terrible complication of the diet, in which vomiting and nausea, rapid pulse, shortness of breath, and constant thirst are noted.If any of the symptoms appear, you should immediately consult a doctor.

Basic rules of the ketogenic diet

Let's look at the ketogenic diet in its classic sense.Currently, there are many varieties and variations of the keto diet (targeted, cyclic, targeted, high protein), but the standard diet is the most researched and predictable.

Food is a physiological necessity of the body, a building material and a source of energy.Diet developers focus on this: the diet does not require a sharp restriction of food intake, strict calorie counting, and you do not need 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 relaxed environment.One portion 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 are foods rich in animal fat.You should consider your diet according to the presented proportions.

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

Start without preparation

The diet starts every day and does not require a gradual reduction of carbohydrates in food.

Increased drinking regime

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

Physical activity

Sports, light jogging, walks are necessary.

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 from sweat and urine, a specific smell from the mouth and dry mucous membranes, frequent urges to urinate.

Contraindications

The ketogenic diet has a number of contraindications:

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

With caution:

• type I diabetes;
• elderly people.

Allowed and forbidden foods on a keto diet

Foods with a lot of carbohydrates are prohibited:

• Sugar and sweeteners;
• Quickly digestible sweet foods: juices, smoothies, sodas, energy drinks, ice cream, cakes, sweets, candies, milk chocolate, desserts, etc.;
• Cereals and starches: bread, pasta, cereals, white rice, millet, etc.;
• Legumes: chickpeas, peas, lentils, beans;
• Fruit: all but a small amount of sour fruit;
• Root and tuber vegetables: potatoes, sweet potatoes, parsnips, carrots, beets;
• Sauces and condiments: mayonnaise, ketchup and others containing sugar;
• Diet low-fat foods without sugar (muesli, cereals).They often undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
• Alcohol.

Disrupting the diet causes the body to come out of the state of ketosis.

What you can eat:

• Fish, mostly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
• Shellfish: lobsters, crabs, mussels, clams, squid, oysters;
• Eggs: any;
• Beef: fillet, steaks;
• Pork: tenderloin, tenderloin, ham (however, you need to know the amount of sugar in the product);
• Birds: chicken, goose, duck, pheasant, quail, turkey and other species;
• Other types of meat: goat, lamb, veal, rabbit, venison (preferably dense meats);
• By-products: liver, kidneys, 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;
• Cheese: any unprocessed - cheddar, goat, cream, mozzarella;
• Nuts, seeds: sesame, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
• Oils and fats: avocado, coconut, olive oil, lard, lard;
• Dairy products: milk 3%, butter 82.5%, sour cream 20%, cream 20-40%, yogurt, whey, cottage cheese 5%.Natural, from free-range cows;
• Vegetables: low-carb and non-starchy (mostly green) - avocado, broccoli, celery, spinach, asparagus, all types of salad, as well as onions, cucumbers, tomatoes (sometimes);
• Fruits: sometimes sour fruits, but not more than the daily dose;
• Mushrooms: all edible;
• Cereals: brown rice occasionally;
• Sweets: natural dark chocolate 70-90%;
• Spices: black pepper, salt, herbs;
• Drinks: coffee, teas, chicory, compote without sugar from unsweetened fruits.

Note:

• Cooking methods: any - boiled, baked, grilled, stewed.If meat, vegetables or fish are marinated before roasting, 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, hard-boiled eggs and celery are fine.
• SupplementsDuring the first weeks, you can additionally introduce caffeine and creatine into your diet to increase endurance and energy.In the future, it may be necessary to use exogenous ketones to maintain a state of ketosis.

Ketogenic diet menu

Adhering to the suggested diet is not difficult.We present to your attention a sample menu for a ketogenic diet for one week (excluding daily water intake).On the Internet there are many recipes for a ketogenic diet for every day (search by phrases: keto recipes, keto diet recipes, keto food), that is, you can eat deliciously and diversely.

Day 1

• Breakfast: Boiled eggs, goat cheese, coffee without sugar.
• Lunch: Chicken salad with feta cheese and green vegetables, drizzled with olive oil.
• Snack: A handful of nuts.
• Dinner: Beef meatballs with cheddar cheese and tomato.

Day 2

• Breakfast: Scrambled eggs with bacon and herbs, chicory.
• Lunch: Grilled fillet, 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: Roasted chicken breast with brown rice.
• Snack: avocado.
• Dinner: Grilled beef, green cabbage and tomato salad.

Day 4

• Breakfast: poached eggs with avocado, tea.
• Lunch: Salad with trout, mozzarella and vegetables.
• Snack: Nuts.
• Dinner: Roast pork with celery and tomato.

Day 5

• Breakfast: Cottage cheese casserole with sour cream and berries, chicory.
• Lunch: Grilled chicken with tomatoes and herbs.
• Snack: Natural yogurt with nuts.
• Dinner: Shrimp salad, sesame, celery, drizzled with butter.

Day 6

• Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
• Lunch: Trout baked 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: Cream soup with lamb, asparagus and cheese.
• Snack: Avocado with lemon juice.
• Dinner: Sea bass with broccoli.

The menu for the week can be changed at your discretion.

opinions

Doctors' opinions boil down to the fact that you can stick to 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 there are always risks, 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 followed a 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 medical supervision.

Answer questions

Is it possible to have carb days?

2-3 months after the start of the diet, you can sometimes eat carbohydrates in small quantities, for example, 1 piece of cake once every 2-3 weeks.Then you need to 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 with moderate carbohydrate diets.

Does the smell of urine change?

Yes, the urine takes on a fruity acetone smell, 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 losing weight with a ketogenic diet alone or as part of marathons, which is very fashionable now, we recommend that you consult a medical professional.