Ketogenic diet: menu, allowed and forbidden foods

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 in childhood epilepsy, dietary interpretation is recommended for the treatment of many other disorders.But mainly now it is used as a diet for weight loss.

The diet was developed in the 1920s and was used successfully in the treatment of epilepsy, but with the popularity of anticonvulsants, the diet's relevance has declined.A renewed interest in dieting began in the 1990s.Thanks to Hollywood producer Jim Abrahams, his son was successfully treated for epilepsy with the keto diet.

We offer a complete keto diet guide, a list of allowed and forbidden foods and a 7-day menu.

The essence of the ketogenic diet

The recommended diet forces the body to use fat as its main source of energy.As a rule, this function is performed by dietary carbohydrates: they are converted into glucose in the process of glycolysis, which is "fuel" for the body.Fats are kept in reserve.

If the diet is low in carbohydrates, 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 source of energy to replace glucose.A condition in which the level of ketone bodies in the blood is increased is called ketosis.

The human body adapts to the diet: when carbohydrates are not enough, it begins to use ketones instead of glucose, its optimal level has a number of positive effects on health, physical and mental characteristics, and also leads to a decrease in epileptic seizures.

The use of a diet for children with epilepsy means that the amount of proteins necessary for the growth and regeneration of the body and the sufficient number of calories necessary to maintain a normal weight, taking into account the age of the child.

What diseases is the ketogenic diet used for?

Epilepsy

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

A milder version of the modified Atkins diet is used for epilepsy in older patients.

Oncological diseases

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

Metabolic diseases

The diet improves insulin sensitivity (by 75% according to some reports), lowers blood glucose, and normalizes lipid profiles in metabolic syndrome and type 2 diabetes.The diet naturally lowers blood sugar, so it is recommended for both type 2 diabetes and prediabetes.

Obesity

This means a metabolic disorder, but we will write about it separately.Using fat as an energy source leads to weight loss.A ketogenic diet is effective for weight loss and not only helps you lose weight, but also helps you maintain it.Some sources report a loss of 2.5-3 kg per week.

The neuroprotective effect of diet is considered in the treatment of serious neurological diseases: Alzheimer's disease, autism, multiple sclerosis, amyotrophic lateral sclerosis, Parkinson's disease and others.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, the significant increase in blood sugar that occurs after a meal is eliminated.Together, this improves focus and concentration.

Increases energy and physical strength

People following a ketogenic diet have more energy throughout the day.A feeling of satiety appears for a long time after eating.The diet is used by athletes engaged in cycle sports (triathlon, cycling).Burning fat as an energy source helps maintain glycogen stores during high workloads.

• Blood pressure decreases.Losing weight leads to normal blood pressure.
• Slows down aging of blood vessels.Increasing blood levels of beta-hydroxybutyric acid slows the aging process of blood vessels.
• The condition of the skin has improved.A low carb diet can help you get rid of acne.

The ketogenic diet also has its drawbacks

• Hypovitaminosis, imbalance of electrolytes and minerals.A ketogenic diet is unbalanced in vitamins and minerals.Additional intake of vitamin-mineral complexes may be necessary.
• Cholesterol levels increase.Polyunsaturated fats raise cholesterol levels.This indicator should also monitor the ratio of LDL and HDL.
• Reduces blood acidity.This is the result of an increase in the number of ketone bodies.For people with diabetes, the condition can lead to body intoxication, diabetic coma and even death.
• Accelerate bowel emptying time.This is a common side effect that gradually disappears: the body gets used to the new diet.
• "Keto Flu".A syndrome that appears in the first days of the diet and is characterized by increased hunger, weakness, mental disorders, sleep disorders, headaches, and a decrease in physical and mental performance.These days 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 fresheners.It is also necessary to increase the amount of water in the diet.
• Ketoacidosis.Horrible complications of the diet include vomiting and nausea, rapid heart rate, shortness of breath, and constant thirst.If any symptoms appear, you should consult a doctor immediately.

Basic rules of the ketogenic diet

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 this is the standard diet that has been studied and predicted the most.

Food is a physiological necessity of the body, a building material and a source of energy.The developers of the diet focus on this: the diet does not require strict food restriction, strict calorie counting, and does not require starvation.However, there are also mandatory rules that cannot be deviated from.

Eat only when you're hungry, but don't overeat

It is recommended to eat in a quiet and peaceful environment.One serving is about 180g.Food is not allowed.

B:F:U ratio – 20:65-75:10-5 (%)

This is the standard ketogenic diet (SKD).The basis of the diet is food rich in animal fat.You should consider the diet according to the recommended proportions.

• Carbohydrates: 0.3 g.1 kg weight.
• Proteins: 1.5-2 g.1 kg weight.
• Fats - 1.8 g.1 kg weight.

Start without preparation

The diet can be started any day and does not require a gradual reduction of carbohydrates in the diet.

Increasing alcohol consumption

Drinking pure water prevents dehydration beyond the physiological norm (2-3 l).

Physical activity

Sports, light jogging, walking 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 in sweat and urine, a specific smell from the mouth and mucous membranes and dry mucous membranes, frequent urination.

Contraindications

Ketogenic diet has a number of contraindications:

• severe chronic diseases;
• hypertension;
• acute diseases and infections (it is impossible to start a diet during this period);
• oncopathology (only on the doctor's recommendation);
• children under 18 years of age (except in cases of epilepsy);
• pregnant and lactating women.

Caution:

• type I diabetes;
• elderly people.

Allowed and forbidden foods on the keto diet

Foods with a lot of carbohydrates are prohibited:

• Sugar and sweets;
• Fast-absorbing sweet foods: juices, smoothies, sodas, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts, and more;
• Grains and starches: bread, pasta, cereals, white rice, millet, etc.;
• legumes: chickpeas, beans, lentils, peas;
• Fruits: All but a small amount of sour fruits;
• Root vegetables and roots: potatoes, sweet potatoes, parsnips, carrots, beets;
• Sauces and condiments: mayonnaise, ketchup and other sugars;
• Diet low-fat foods without sugar (muesli, cereal).They often undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
• Alcohol.

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

What to eat:

• Fish, mainly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
• Shellfish: lobster, crab, mussel, crab, squid, oyster;
• Eggs: desired;
• Beef: sirloin, steak;
• Pork: pork belly, pork loin, ham (but you need to 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 (dense meat is better);
• by-products: liver, kidney, stomach, heart;
• Sausage, bacon and other meat products.You can make small amounts, the main thing is to read the ingredients to make sure there is no added sugar;
• Cheeses: various unprocessed - cheddar, goat, cream, mozzarella;
• Nuts, seeds: sesame, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
• Fats and oils: avocado, coconut, olive, lard, lard;
• Dairy products: milk 3%, butter 82.5%, cream 20%, sour cream 20-40%, yogurts, cottage cheese, cottage cheese 5%.From natural, free-raised cows;
• Vegetables: non-carbohydrate and non-starchy (mainly green) - avocado, broccoli, celery, spinach, asparagus, all kinds of salads, as well as onions, cucumbers, tomatoes (sometimes);
• Fruits: sometimes sour fruits, but not exceeding the daily norm;
• Mushrooms: all edible;
• Cereals: brown rice occasionally;
• Sweets: natural dark chocolate 70-90%;
• Spices: pepper, salt, herbs;
• Drinks: coffee, tea, chicory, sugar-free fruit compote.

Note:

• Cooking methods: desired - boiled, baked, grilled, baked.If meat, vegetables, or fish are marinated before cooking, make sure the marinade is sugar-free.
• Food.They are not accepted, but if you really want to eat them, a piece of boiled meat or fish, a handful of nuts, cheese, a boiled egg and celery will help.
• SupplementsFor the first few weeks, you can supplement your diet with caffeine and creatine to increase endurance and energy.In the future, the use of exogenous ketones may be necessary to maintain a state of ketosis.

Ketogenic diet menu

Following the recommended diet is not difficult.We present to your attention a sample menu for a week-long ketogenic diet (excluding daily water).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, dressed with olive oil.
• Food: a handful of walnuts.
• Dinner: Beef stew with cheddar cheese and tomatoes.

Day 2

• Breakfast: Eggs poached with bacon and herbs, chicory.
• Lunch: grilled meat, avocado, cucumber, cheese and spinach salad.
• Snack: boiled fish and fresh celery.
• Dinner: Almond milk, sugar-free lazy cheese brownies.

Day 3

• Breakfast: omelet with cheese and shrimp, coffee.
• Lunch: Baked chicken breast with brown rice.
• Snack: Avocado.
• Dinner: grilled meat, green cabbage and tomato salad.

4th day

• Breakfast: scrambled eggs with avocado, tea.
• Lunch: salad with trout, mozzarella and vegetables.
• Snack: Nuts.
• Dinner: Braised pork with celery and tomatoes.

Day 5

• Breakfast: cottage cheese with cream and berries, chicory.
• Lunch: chicken stewed with tomatoes and herbs.
• Snack: natural yogurt with nuts.
• Dinner: shrimp, sesame, celery, salad with oil.

6th day

• Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
• Lunch: trout baked with cheese and herbs.
• Snack: avocado with nuts.
• Dinner: Green salad with turkey cutlets.

7th day

• Breakfast: cottage cheese with chopped dark chocolate, coffee.
• Lunch: cream soup with lamb, asparagus and cheese.
• Snack: avocado with lemon juice.
• Dinner: Sea bass with broccoli.

The weekly menu can be changed according to your wishes.

Opinions

According to doctors, this diet cannot be followed for more than two months.Dr. Alan Barkley of the University of Sydney says the keto diet is safe for short-term use.Another expert 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 impressive results from people who have followed the ketogenic diet and lost tens of pounds.However, there are also negative reviews that have a negative effect on health.This once again confirms that the diet can be followed only under the supervision of a doctor.

Answers to questions

Could it be a carb day?

After 2-3 months of starting the diet, you can sometimes eat small amounts of carbohydrates, for example, 1 piece of cake once every 2-3 weeks.Then you should go back to the diet.

Is building muscle mass easy?

You can build muscle with regular exercise, but it will be more difficult than on a low-carb diet.

Does the smell of urine change?

Yes, urine smells like fruity acetone, and that's normal.

Conclusions

From a medical point of view, the diet is a therapeutic diet, so it must be prescribed by a doctor.Before trying to lose weight with the ketogenic diet on its own or as part of the now very fashionable marathons, we recommend consulting a medical professional.