Is it possible to lose weight by eating fatty steak with mayonnaise?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 dieters.What are the features of this method and for whom the diet is absolutely contraindicated - let's clarify it.
Principles of the Keto Diet
The keto diet, also known as ketogenic, is based on minimal consumption of fats, proteins and carbohydrates.The original version of keto used to treat epilepsy, primarily in children, had a 4:1:1 ratio of fat, protein, and carbohydrates.For slimming options, the proportions have changed a little in relation to increasing proteins.
A keto diet is prescribed by a doctor to treat epilepsy.Only a specialist, based on the results of the test and assessment of the patient's condition, can create a proper nutrition 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 are stored in muscle tissue and the liver.When there is a shortage of carbohydrates, the body uses glycogen stores, 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 an energy source for the brain and other organs.The process can occur only when the number of carbohydrates consumed per dog does not exceed 100 g.
A ketogenic diet has many similarities to a low-carb diet.In the latter case, the consumption of carbohydrates also decreases, but their number exceeds 100 g and the ketosis process does not occur.
What happens to a person during a keto diet:
- Carbohydrate starvation.If not replenished, glucose reserves last 8-9 hours.After this time, a person feels very hungry, but the body does not experience any discomfort.
- Depletion of glycogen stores- the most difficult period of the diet.As a rule, it takes 1-3 days for the body to use up the entire supply.A person feels constant hunger, which cannot be satisfied even by fats and proteins.It's the feeling of being hungry when your stomach is full.Thoughts of sweets, increased sweating, salivation, liver and stomach pain, dizziness, nausea, irritability, sensitivity to smells, fatigue last 3 days.
- Gluconeogenesis.The body breaks down all available compounds, including protein, into glucose.This period is characterized by loss of muscle tissue and shrinkage of internal organs.The process takes a week.
- Ketosis.When the body begins to realize that there are no glucose reserves in sight, it begins to use its reserves sparingly and switches from breaking down protein to fat.As a result of lipolysis, fat cells are split into glycerol and fatty acids, which turn into ketone bodies - direct energy suppliers.Obvious signs of the beginning of ketosis are the peculiar smell of acetone from the body and the disappearance of all secretions, severe hunger, fatigue and dizziness.
Keto types
There are several keto options for burning fat:
- standard diet - percentage ratio FBU 75:25:5;
- cyclic keto diet - carb days alternating with ketogenic days, for example, 2 days a week are carb and the rest are keto;
- target diet - the number of carbohydrates increases on training days;
- high protein - increase the amount of protein, the ratio of fats, proteins, carbohydrates is 60:35:5.
Cyclical keto is often used by professional athletes;For weight loss, a standard ketogenic diet is usually used.
Keto Pros and Cons
The keto diet has the following benefits:
- effective weight loss due to the loss of subcutaneous fat;
- After a nutritious menu and ketosis, there is no feeling of hunger;
- after finishing the diet, the weight does not return for a long time;
- maintain muscle mass;
- the possibility of preparing fried dishes, there is a variety of meat products, including lard;
- A large selection of products.
Keto Disadvantages:
- carbohydrate starvation has a negative effect on the functioning of the brain, concentration decreases, memory and learning ability deteriorate;Prolonged carbohydrate deficiency can lead to irreversible changes;
- slow down the metabolism;
- poisoning of the body with toxic substances, the symptoms of which are indicated by the smell of acetone in the stream;
- feeling bad in the first days;
- diet can lead to gout due to the increase in meat foods;
- Lack of fiber can cause constipation and inflammation in the colon.
The diet is absolutely contraindicated during pregnancy and breastfeeding, with kidney failure, chronic diseases of the digestive and excretory system, and diabetes.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 animal products: meat, fish, poultry, eggs.Butter, cottage cheese, cheeses, vegetable oils, mushrooms, seafood, offal, vegetables: cauliflower, white cabbage, Brussels sprouts, broccoli, Beijing cabbage, cucumbers, green beans, leafy greens, celery, zucchini, onions, walnuts, tomatoes in limited quantities.During ketosis, it is necessary to drink plenty of fluids to neutralize the effects of toxins and poisoning that occur 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, excluding sour strawberries;
- candies, sweets, dried fruits, jam, jam, 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;
- honey;
- industrial sauces.
Keto diet - menu for the week
Depending on your dietary goals, the weekly menu will have different options.If you want to build muscle, add another 500 calories to your daily caloric intake.If the keto diet is considered weight loss, then 500 calories are removed from the daily intake.
To start the process of ketosis, a diet should consist of a menu in which the ratio of proteins and fats is the same by weight, and the number of carbohydrates should not exceed 100 g.This keto meal plan is for one week.Then the ratio of proteins, fats, carbohydrates is calculated according to the formula: protein 35%, fats 60%, carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and leafy greens.100 g of vegetables are low in carbohydrates, but they can provide the body with necessary fiber, vitamins and trace elements.
A sample ketogenic diet for one week:
Monday:
- breakfast: eggs and bacon;
- lunch: fried chicken and cucumber salad;
- Dinner: grilled salmon steak with asparagus.
Tuesday:
- breakfast: protein shake;
- lunch: pork stew and vegetable stew;
- Dinner: salad made 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 with green vegetables.
Friday:
- breakfast: scrambled eggs with avocado, spices;
- lunch: chicken Kyiv, chopped vegetables;
- Dinner: stuffed tuna.
Saturday:
- breakfast: chicken breast salad, egg, mayonnaise and onion;
- lunch: cold dishes;
- Cottage cheese with walnuts.
Sunday:
- breakfast: omelette with mushrooms;
- lunch: fried pork;
- Dinner: chicken with vegetables.