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

The diet was developed in the 1920s and has been used successfully to treat epilepsy, but with the popularization of anticonvulsants its relevance has diminished.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 a 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 proposed diet forces the body to use fat as its main source of energy.Typically, this function is provided by the carbohydrates supplied with food: they are transformed into glucose during the process of glycolysis, which is the “fuel” of the body.Fats, for their part, are stored in reserve.

If there are few carbohydrates in the diet, 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 energy source, 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: in case of 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 providing the amount of protein necessary for the growth and regeneration of the body and a sufficient amount of calories necessary to maintain normal weight, taking into account the age of the child in question.

For what diseases is the ketogenic diet used?

Epilepsy

In children, the effectiveness of the ketogenic diet is confirmed in more than half of cases.In 2008, a randomized clinical trial confirmed the positive effect of the ketogenic diet in severe forms of epilepsy: dynamics were observed in more than 90% of cases within 6 to 24 months.Following a diet reduces the drug load on the body, which is extremely important for these children.

For epilepsy in adult patients, a lighter version is used - the modified Atkins diet.

Oncological diseases

Some types of cancer cells are unable to use ketones effectively.In combination with low blood sugar and growth factors, a ketogenic diet can be used for adjuvant metabolic therapy.Most promising for the treatment of glioblastoma.

Metabolic diseases

The diet leads to an improvement in insulin sensitivity (according to some data, by 75%), a decrease in blood sugar levels and normalization of the lipid profile in metabolic syndrome and type 2 diabetes. The diet naturally lowers blood sugar levels, therefore it is recommended for both patients with type 2 diabetes and people with prediabetes.

Obesity

This is a metabolic disorder, but we'll talk about that separately.Using fat as a source of energy 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 to 3 kg per week.

The neuroprotective effect of diet is taken into account for the treatment of serious neurological diseases: Alzheimer's disease, autism, multiple sclerosis, amyotrophic lateral sclerosis, Parkinson's disease and others.Research in this area is ongoing.

Positive effects of the keto diet

Improved cognitive function

Ketones are a great source of fuel for the brain.By reducing carbohydrates in the diet, we eliminate a significant increase in blood sugar that occurs after eating.Together, this improves focus and concentration.

Increased energy and physical strength

People on a ketogenic diet have more energy throughout the day.After eating, a feeling of fullness is created for a long time.The diet is used by athletes practicing cyclical sports (triathlon, cycling).Burning fat as an energy source helps maintain glycogen stores during high loads.

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

The ketogenic diet also has disadvantages

• Hypovitaminosis, electrolyte and mineral imbalance.The ketogenic diet is not balanced in terms of vitamin and mineral content.Additional intake of vitamin and mineral complexes may be necessary.
• Increased cholesterol levels.Polyunsaturated fats increase cholesterol levels.This indicator, as well as the LDL/HDL ratio, should be monitored.
• Reduced blood acidity.This is a consequence of an increase in the number of ketone bodies.For people suffering from diabetes, the disease leads to poisoning of the body, diabetic coma and even death.
• Acceleration of intestinal emptying time.This is a common side effect that gradually disappears as the body adapts to the new diet.
• “Keto Flu”.A syndrome that develops from the first days of the diet and is manifested by an increased feeling of hunger, weakness, distraction, sleep disturbances, headaches and a decrease in physical and mental performance.Nowadays, it is recommended to drink more water and eat healthy fats.
• Bad breath.A side effect that can be treated with regular chewing gum or breath flavors.You should also increase the amount of water in your diet.
• Ketoacidosis.A terrible complication of the diet, in which vomiting and nausea, rapid heartbeat, 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 consider the ketogenic diet in its classic sense.Currently, there are many varieties 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.Diet developers focus on this: the diet does not require strict restriction of food intake, strict calorie counting and you do not have to starve.But there are also mandatory rules that cannot be deviated from.

Eat only when you are hungry, but do not overeat

It is recommended to eat slowly and in a calm environment.One serving is approximately 180g.Snacks are not permitted.

Ratio B:F:U – 20:65-75:10-5 (%)

This is the Standard Ketogenic Diet (SKD).The basis of the diet is foods rich in animal fats.You need to think about your diet based on the proportions presented.

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

Start without preparation

The diet starts on any day and does not require a gradual reduction of carbohydrates in the diet.

Increased consumption regime

Drinking clean water is above the physiological norm to prevent dehydration (2-3 l).

Physical activity

Sports, light jogging, walks are essential.

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

Contraindications

The ketogenic diet has a number of contraindications:

• serious chronic illnesses;
• hypertension;
• acute diseases and infections (you cannot start a diet during this period);
• oncopathology (only on the prescription of a doctor);
• children under 18 years old (except in cases of epilepsy);
• pregnant and breastfeeding women.

With caution:

• type I diabetes;
• elderly people.

Allowed and Prohibited Foods on the Keto Diet

Foods rich in carbohydrates are prohibited:

• Sugar and sweeteners;
• Quickly digestible sugary foods: juices, smoothies, soft drinks, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts, etc.
• Cereals and starchy foods: bread, pasta, cereals, white rice, millet, etc.;
• Legumes: chickpeas, peas, lentils, beans;
• Fruits: all except a small amount of sour berries;
• Root and tuber vegetables: potatoes, sweet potatoes, parsnips, carrots, beets;
• Sauces and seasonings: mayonnaise, ketchup and others containing sugar;
• Low-fat diet foods without sugar (muesli, cereals).They often undergo multi-stage processing and contain chemicals that affect the level of ketone bodies;
• Alcohol.

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

What you can eat:

• Fish, mainly fatty: trout, mackerel, salmon, plaice, cod, catfish, tuna, perch;
• Shellfish: lobster, crab, mussels, scallops, squid, oysters;
• Eggs: any;
• Beef: fillet, steaks;
• Pork: filet mignon, pork loin, ham (you must, however, 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, 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;
• Cheeses: all unprocessed - cheddar, goat, cream, mozzarella;
• Nuts, seeds: sesame, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
• Oils and fats: avocado, coconut, olive, lard, lard;
• Dairy products: milk 3%, butter 82.5%, sour cream from 20%, cream 20-40%, yogurts, whey, cottage cheese from 5%.Natural, from free-grazing cows;
• Vegetables: low-carb and non-starchy (mostly entirely green) - avocado, broccoli, celery, spinach, asparagus, all types of salads, as well as onions, cucumbers, tomatoes (sometimes);
• Fruits: berries sometimes sour, but not exceeding the daily allowance;
• Mushrooms: all edible;
• Cereals: brown rice occasionally;
• Candies: natural dark chocolate 70-90%;
• Spices: pepper, salt, herbs;
• Drinks: coffee, teas, chicory, sugar-free compote of unsweetened berries.

Noticed :

• Cooking methods: any - boiled, baked, grilled, stewed.If meat, vegetables or fish are marinated before cooking, you must ensure that there is no sugar in the marinade.
• Snacks.They are not welcome, but if you really want to eat, a piece of boiled meat or fish, a handful of nuts, cheese, boiled eggs and celery will do.
• SupplementsDuring the first few weeks, you can also introduce caffeine and creatine into your diet to increase your stamina and energy.In the future, the use of exogenous ketones may be necessary to maintain a state of ketosis.

Ketogenic diet menu

Sticking to the suggested diet is not difficult.We present to your attention a sample menu for a ketogenic diet for a week (excluding daily water consumption).There are many recipes on the Internet for a daily ketogenic diet (search by expressions: keto recipes, recipes for the keto diet, keto food), that is, you can eat tasty and varied.

Day 1

• Breakfast: Hard-boiled eggs, goat cheese, sugar-free coffee.
• Lunch: Chicken salad with feta and green vegetables, seasoned with olive oil.
• Snack: A handful of nuts.
• Dinner: Beef meatballs with cheddar and tomato.

Day 2

• Breakfast: Scrambled eggs with bacon and herbs, chicory.
• Lunch: Grilled filet mignon salad, avocado, cucumber, cheese and spinach.
• Snack: boiled fish and fresh celery.
• Dinner: Almond milk, lazy sugar-free cheesecakes.

Day 3

• Breakfast: omelette with cheese and shrimp, coffee.
• Lunch: Baked chicken breast with brown rice.
• Snack: Avocado.
• Dinner: Grilled beef, green cabbage and tomato salad.

Day 4

• Breakfast: poached eggs with avocado, tea.
• Lunch: Trout salad, mozzarella and green vegetables.
• Snack: Nuts.
• Dinner: Baked 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: Plain yogurt with nuts.
• Dinner: Salad with shrimp, sesame, celery, seasoned with oil.

Day 6

• Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
• Lunch: Baked trout with cheese and herbs.
• Snack: Avocado with nuts.
• Dinner: Turkey chops with green salad.

Day 7

• Breakfast: Grated dark chocolate cottage cheese, coffee.
• Lunch: Lamb soup, asparagus and cheese.
• Snack: Avocado with lemon juice.
• Dinner: Broccoli bar.

The weekly menu can be modified at your discretion.

Notice

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

Assessments and results

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

Answers to questions

Is it possible to have carbohydrate days?

2-3 months after starting the diet, you can sometimes eat carbohydrates in small quantities, for example 1 piece of cake every 2-3 weeks.Then you should return 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 a moderate-carb diet.

Does the smell of urine change?

Yes, urine takes on a fruity acetone smell, this is normal.

Conclusions

From a medical perspective, a diet is a therapeutic diet, which means it must be prescribed by a doctor.Before losing weight with a keto diet alone or as part of marathons, which are currently very fashionable, we recommend that you consult a specialist doctor.