Can you lose weight by eating mayonnaise and fatty steak?The answer to this question with the ketogenic diet is yes.
Initially, the ketogenic diet was used to treat epileptic seizures, but later this unusual menu attracted the attention of athletes and dieters.What are the characteristics of this method and for whom such a diet is absolutely contraindicated - let's find out.
Ketogenic diet principles
The keto diet, also known as the ketogenic diet, is based on the consumption of fat, protein and minimal carbohydrates.The original ketones, primarily used to treat epilepsy in children, had a 4:1:1 ratio of fat, protein, and carbohydrates.In the weight-loss option, the proportions are slightly changed, with added protein.
The keto diet for treating epilepsy is prescribed by a doctor.Only experts based on test results and assessment of the patient's condition can correctly formulate a nutritional plan.
The essence of the ketogenic diet is to keep the body in a state of ketosis.The body's primary source of energy is carbohydrates, which are converted into glucose and tend to accumulate in muscle tissue and liver.When carbohydrates are scarce, the body depletes glycogen stores and then begins using fat stores as a source of energy, breaking down fat cells, which in turn produces ketone bodies.Ketones are a source of energy for the brain and other organs.This process only occurs if the amount of carbohydrate consumed per dog does not exceed 100 grams.
The ketogenic diet has many similarities to the low-carb diet.In the latter, the consumption of carbohydrates is also reduced, but their amount exceeds 100 grams and the process of ketosis does not occur.
What happens to people during the ketogenic diet:
- Carbohydrate hunger.If not replenished, glucose stores can last for 8-9 hours.After this, the person will feel severe hunger, but no physical inconvenience will occur.
- Depletion of glycogen stores– The most difficult period of eating.Generally, it takes 1-3 days for the body to use up its entire supply.A person feels a constant hunger that even fat and protein cannot satisfy.This is the feeling you get when your stomach is full but you feel hungry.Thoughts of sweets, sweating, drooling, liver and stomach pain, dizziness, nausea, irritability, increased sensitivity to smells, and fatigue 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 glucose supply in sight, it begins to use its reserves cautiously and switches from breaking down protein to fat.Due to lipolysis, fat cells are broken down into glycerol and fatty acids, which are converted into ketone bodies - direct suppliers of energy.Obvious signs that ketosis has begun are the specific smell of acetone coming from the body and the disappearance of all discharges, severe hunger, fatigue and episodes of dizziness.
Types of Ketones
There are several fat-burning keto options:
- Standard diet – FBU percentage 75:25:5;
- Cyclical ketogenic diet - alternating carb days and ketogenic days, for example, 2 days a week are high carb and the rest are ketogenic;
- Targeted diet – increase carbohydrate content on training days;
- High protein - increase protein intake, the ratio of fat, protein and carbohydrate is 60:35:5.
Cycling ketones are most commonly used by professional athletes; for weight loss, a standard ketogenic diet is often used.
Keto Pros and Cons
The ketogenic diet has the following advantages:
- Effective weight loss, which occurs due to the reduction of subcutaneous fat;
- Nutritious menu, no hunger pangs after the onset of ketosis;
- After completing the diet, the weight does not return for a long time;
- Preserve muscle mass;
- Ability to cook fried dishes with a variety of meat products, including lard;
- Huge selection of products.
Disadvantages of keto:
- Carbohydrate starvation can have a negative impact on brain function, with reduced concentration, memory and learning abilities; long-term lack of carbohydrates can lead to irreversible changes;
- slow metabolism;
- Toxic substances poison the body, symptoms of which are manifested by the smell of acetone in the discharge;
- Feeling unwell for the first few days;
- Increased meat content in the diet can cause gout;
- A lack of fiber can lead to constipation and inflammation of the large intestine.
This diet is absolutely contraindicated during pregnancy and lactation, in patients with renal failure, chronic diseases of the digestive and excretory system, and in patients with diabetes.The ketogenic diet is not suitable for people who do mental work.
What's included in the diet menu
The main part of the diet consists of foods of animal origin: meat, fish, poultry, eggs.Butter, cottage cheese, cheese, vegetable oil, mushrooms, seafood, offal, vegetables: cauliflower, cabbage, Brussels sprouts, broccoli, Beijing cabbage, cucumbers, green beans, green leafy vegetables, celery, zucchini, onions, tomatoes (limited quantities), nuts.During ketosis, you need to drink a lot of fluids to neutralize the signs of poisoning in your body from excessive protein consumption.
The keto diet involves completely avoiding a large group of foods:
- Sugar and all products containing sugar;
- Fruits and berries, except sour strawberries;
- Sweets, candies, dried fruits, jams, marmalades, ice cream;
- artificial sugar substitutes;
- root vegetables, including potatoes, beets, and carrots;
- All types of breads, cereals;
- pasta;
- legumes;
- seed;
- milk;
- juice;
- All types of alcohol;
- Honey;
- Industrial sauce.
Keto Diet – This Week’s Menu
Depending on your dietary goals, this week's menu will have different options.If you need to build muscle, add another 500 calories to your daily calorie intake.If the ketogenic diet is considered for weight loss, then subtract 500 calories from your daily intake.
To start the process of ketosis, the diet should include a menu with an equal proportion of protein and fat by weight, while the amount of carbohydrates should not exceed 100 grams.This ketogenic diet plan is designed for one week.Then calculate the proportions of protein, fat, and carbohydrates according to the formula: protein 35%, fat 60%, and carbohydrates 5%.
The main sources of carbohydrates should be non-starchy vegetables and green leafy vegetables.Vegetables contain very little carbohydrate per 100 grams, but they can provide the body with essential fiber, vitamins and trace elements.
Example of a ketogenic diet menu for one 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 and vegetable stew;
- Dinner: Cheese salad, olives and cherry tomatoes.
Wednesday:
- Breakfast: Omelet with ham and cheese;
- Lunch: Mackerel with vegetables;
- Dinner: Homemade cheese.
Thursday:
- Breakfast: 4 boiled eggs, chicken breast;
- Lunch: tuna and spinach;
- Dinner: Pork chops with vegetables.
Friday:
- Breakfast: scrambled eggs with avocado, spices;
- Lunch: Chicken Kiev, vegetable slices;
- Dinner: Stuffed tuna.
Saturday:
- Breakfast: chicken breast salad, eggs, onions and mayonnaise;
- Lunch: cold cuts;
- Homemade cheese and nuts.
Sunday:
- Breakfast: mushroom omelette;
- Lunch: roast pork;
- Dinner: chicken with vegetables.