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 people losing weight.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 called ketogenic, is based on consuming fats, proteins and a minimal amount of carbohydrates.The original version of keto, used to treat epilepsy, primarily in children, had a 4:1:1 ratio of fat, protein, and carbohydrates.In weight loss options, the proportions have changed slightly towards an increase in protein.
The keto diet for the treatment of epilepsy is prescribed by a doctor.Only a specialist, based on the test results and assessing the patient's condition, will be able to correctly draw up a nutritional 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 to glucose and tend to accumulate in muscle tissues and the liver.When carbohydrate deficiency occurs, the body depletes 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 the ketone that serves as an energy source for the brain and other organs.The process can only occur if the amount of carbohydrates consumed per dog does not exceed 100 g.
The ketogenic diet has many similarities with the low-carb diet.In the latter case, the consumption of carbohydrates is also reduced, but their quantity exceeds 100 g and the ketosis process does not occur.
What happens to a person while on a keto diet:
- Lack of carbohydrates.Without replenishment, glucose stores last 8-9 hours.After this time, the person feels intense hunger, but the body still does not feel any inconvenience.
- Consumption of glycogen stores– the most difficult period of the diet.Typically, the body needs 1 to 3 days to use up all of its reserves.A person feels incessant hunger that even fats and proteins cannot satisfy.It's the feeling you get when you're hungry on a full stomach.Thoughts about sweets, increased sweating, salivation, painful liver and stomach pain, dizziness, nausea, irritability, increased sensitivity to smells and fatigue persist for 3 days.
- Gluconeogenesis.The body breaks down all available compounds, including proteins, into glucose.This period is characterized by loss of muscle tissue and reduction of internal organs.The process lasts a week.
- Ketosis.When the body begins to realize that there is no supply of glucose in sight, it begins to use its reserves sparingly and switches from breaking down proteins to breaking down fats.As a result of lipolysis, fat cells are broken down into glycerol and fatty acids, which are transformed into ketone bodies, direct energy suppliers.Clear signs of the onset of ketosis are a specific smell of acetone emanating from the body and all secretions, 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;
- cyclical keto diet – alternate high-carb days with ketogenic days, for example, 2 days per week are high-carb and the rest are ketogenic;
- targeted diet – on training days the amount of carbohydrates increases;
- high in protein – by increasing the amount of protein, the ratio of fat, protein and carbohydrates is 60:35:5.
Cyclic keto is most often used by professional athletes;To lose weight, a standard ketogenic diet is usually used.
Pros and Cons of Keto
The keto diet has the following benefits:
- effective weight loss, due to loss of subcutaneous fat;
- nutritious menu and no feeling of hunger after the start of ketosis;
- after completing the diet, the weight does not return for a long time;
- preservation of muscle mass;
- the ability to cook fried dishes, there are a variety of meat products, including lard;
- large selection of products.
Cons of keto:
- lack of carbohydrates negatively affects brain function, concentration decreases, memory and learning ability deteriorate;prolonged carbohydrate deficiency can lead to irreversible changes;
- slow down metabolism;
- poisoning of the body with toxic substances, the symptoms of which are manifested by the acetone smell of the discharge;
- feel bad the first few days;
- diet can cause gout due to the increased content of meat dishes;
- Lack of fiber can cause constipation and inflammation of the large intestine.
The diet is absolutely contraindicated during pregnancy and breastfeeding, in case of renal failure, chronic diseases of the digestive and excretory system and diabetes.The keto diet is not suitable for people who do mental work.
What is included in the diet menu
Most of the diet consists of foods of animal origin: meat, fish, poultry, eggs.Butter, cottage cheese, cheeses, vegetable oils, mushrooms, seafood, offal, vegetables are allowed: cauliflower, white cabbage, Brussels sprouts, broccoli, Peking cabbage, cucumbers, green beans, leafy vegetables, celery, zucchini, onions, tomatoes in limited quantities, nuts.During keto, you need to drink plenty of fluids in order to neutralize the manifestations of intoxication with toxic substances that are formed in the body with excessive protein consumption.
The keto diet involves completely avoiding a large food group:
- sugar and all products containing it;
- fruits and berries, except sour strawberries;
- sweets, sweets, dried fruits, jams, jams, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets, and carrots;
- all types of bread, cereals;
- pasta;
- legumes;
- seeds;
- milk;
- fruit juice;
- all types of alcohol;
- Honey;
- industrial sauces.
Keto diet - menu of the week
Depending on your dietary goals, the weekly menu will have different options.If you need to build muscle, an additional 500 calories are added to the 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 weight to proteins and fats is the same, while the amount of carbohydrates should not exceed 100 g.This keto meal plan is designed for one week.Subsequently, the ratio of proteins, lipids, carbohydrates is calculated according to the formula: proteins 35%, lipids 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 microelements.
Sample ketogenic diet menu for a 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: ham and cheese omelette;
- lunch: mackerel with vegetables;
- dinner: homemade white cheese.
THURSDAY :
- breakfast: 4 hard-boiled eggs and chicken breast;
- lunch: tuna and spinach;
- dinner: pork chop with green vegetables.
Friday :
- breakfast: scrambled eggs with avocado, spices;
- lunch: chicken Kiev, sliced vegetables;
- dinner: stuffed tuna.
SATURDAY :
- breakfast: chicken breast salad, eggs, onions with mayonnaise;
- lunch: cold meats;
- homemade cottage cheese with nuts.
Sunday :
- breakfast: mushroom omelette;
- lunch: roast pork;
- dinner: chicken with vegetables.