The ketogenic diet (keto Diet, Low Carb High Fat (LCHF), Ketogenic Diet) is a low-carbohydrate diet that is moderately high in protein and high in fat.Dietary explanations are commonly used to treat epilepsy in children and have also been suggested to combat many other conditions.But now it is mainly used as a weight loss diet.
This dietary regimen was developed in the 1920s and used successfully to treat epilepsy, but its relevance declined as anticonvulsant drugs became more widely available.The renewed interest in diet dates back to the 1990s.Thanks to Hollywood producer Jim Abrahams, his son successfully treated epilepsy with the help of the keto diet.
We provide a complete guide to the ketogenic diet, a list of allowed and forbidden foods, and a 7-day menu.
The essence of the ketogenic diet
The proposed diet forces the body to use fat as its main source of energy.Normally, this function is performed by carbohydrates in food: they are processed in the process of glycolysis into glucose, which is the body's "fuel".In turn, fat is stored as reserves.
If there are very 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 ketone levels in the blood are elevated is called ketosis.
The body adapts to the diet: when carbohydrates are lacking, it begins to use ketones instead of glucose, the optimal levels of which have many positive effects on health, physical and mental characteristics, and can also reduce epileptic seizures.
Diet for a child with epilepsy means taking in the amount of protein needed for the body to grow and regenerate and enough calories to maintain a normal body weight, taking into account the age of the particular child.
What diseases is the ketogenic diet suitable for?
epilepsy
In children, the effectiveness of the ketogenic diet has been demonstrated in more than half of the cases.In 2008, a randomized clinical trial confirmed the positive effects of the ketogenic diet in severe epilepsy: more than 90% of cases experienced dynamic changes within 6-24 months.Dieting reduces the drug load in the body, which is extremely important for such children.
For adults with epilepsy, a milder version of the modified Atkins diet can be used.
neoplastic disease
Certain types of cancer cells cannot use ketones efficiently.Combined with hypoglycemia and growth factors, the ketogenic diet can be used to aid metabolic therapy.Most promising for treating glioblastoma.
Metabolic diseases
This diet can improve insulin sensitivity (up to 75%, according to some data), lower blood sugar, and normalize blood lipids in metabolic syndrome and type 2 diabetes.This diet naturally lowers blood sugar and is therefore recommended for people with type 2 diabetes and pre-diabetes.
obesity
It refers to metabolic disorders, but we will write about them separately.Using fat as a source of energy can lead to weight loss.The ketogenic diet is effective for weight loss, not only helping to lose weight but also helping to maintain the results.Some sources claim weight loss of 2.5-3 kg per week.
The neuroprotective effects of diet are thought to be useful in treating 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 ketogenic diet
Improve cognitive function
Ketones are an excellent source of fuel for the brain.By reducing carbohydrates in your diet, you can eliminate significant spikes in blood sugar after eating.Overall, this improves concentration and concentration.
Increase energy and stamina
People who follow a ketogenic diet have more energy throughout the day.After eating, you will feel full for a long time.This diet is suitable for athletes involved in cycle sports (triathlon, cycling).Burning fat as a source of energy helps preserve glycogen stores during periods of high load.
- Lowered blood pressure.Weight loss can lead to normal blood pressure.
- Delay vascular aging.Increased levels of beta-hydroxybutyrate in the blood can slow down the aging process of blood vessels.
- Improve skin condition.A low-carb diet can help get rid of acne.
The ketogenic diet also has disadvantages
- Vitamin deficiencies, electrolyte and mineral imbalances.The ketogenic diet has an imbalance of vitamins and minerals.Additional vitamin and mineral complexes may be needed.
- increased cholesterol levels.Polyunsaturated fats increase cholesterol levels.This indicator should be monitored along with the ratio of LDL to HDL.
- Reduced blood acidity.This is a result of an increase in the number of ketone bodies.For people with diabetes, this situation is fraught with physical poisoning, diabetic coma, and even death.
- Speeds up intestinal emptying time.This is a common side effect that will disappear gradually: the body adapts to the new diet.
- “Keto Flu”.A syndrome that occurs during the first days of dieting and is characterized by increased hunger, weakness, absentmindedness, sleep disturbance, headaches, and decreased physical and mental performance.It is recommended to drink plenty of water and eat healthy fats during these days.
- Bad breath.Side effects that can be treated with regular chewing gum or breath flavoring.You should also increase the amount of water in your diet.
- ketoacidosis.This is a scary complication of eating that manifests itself in vomiting, nausea, rapid heartbeat, shortness of breath, and constant thirst.If any symptoms occur, you should consult your doctor immediately.
Basic rules of the ketogenic diet
Let’s consider the ketogenic diet in the classic sense.Currently, there are many varieties and variations of the ketogenic diet (targeted, cyclical, targeted, high-protein), but the most studied and predictable is the standard diet.
Food is a physiological necessity, building material and source of energy for the human body.Diet developers focus on the following: The diet does not require strict restrictions on food intake, strict calorie counting, and does not require starvation.But there are also mandatory rules that cannot be deviated from.
Eat only when you feel hungry, but don't overeat
It is recommended to chew slowly in a quiet environment.One serving is approximately 180 grams.No snacks allowed.
B:F:U ratio – 20:65-75:10-5 (%)
This is the standard ketogenic diet (SKD).The basis of the diet is foods rich in animal fats.You should carefully consider your diet based on the ratios provided.
- Carbohydrates: 0.3 g.per 1 kg of body weight.
- Protein: 1.5-2 grams.per 1 kg of body weight.
- Fat - 1.8 g.per 1 kg of body weight.
Start without preparation
The diet can be started on any day and there is no need to gradually reduce carbohydrates in the diet.
Increase drinking habits
Drink more than physiological amounts of clean water to prevent dehydration (2-3 liters).
physical activity
Exercise, jogging, walking are required.
The state of ketosis appears 7-14 days after starting a diet and is manifested by a lack of hunger, an odor of acetone in sweat and urine, a distinctive odor of dry mouth and mucous membranes, and a frequent urge to urinate.
Contraindications
There are many contraindications to the ketogenic diet:
- severe chronic illness;
- hypertension;
- Acute illnesses and infections (during which diet cannot be started);
- Tumor pathology (doctor prescription only);
- Children under 18 years of age (except those with epilepsy);
- Pregnant and breastfeeding women.
Proceed with caution:
- Type I diabetes;
- Elderly people.
Foods allowed and prohibited on the keto diet
Avoid foods containing high amounts of carbohydrates:
- sugar and sweeteners;
- Fast-digesting sweets: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts, etc.;
- Cereals and starches: bread, pasta, cereal, white rice, millet, etc.;
- Legumes: chickpeas, peas, lentils, beans;
- Fruit: All fruits except a few tart berries;
- Root vegetables and tubers: potatoes, sweet potatoes, parsnips, carrots, beets;
- Sauces and condiments: mayonnaise, ketchup, and other sugary condiments;
- Low-fat foods (oatmeal, oatmeal) without sugar.They are often multi-stage processed and contain chemical elements that affect ketone body levels;
- Alcohol.
Violating the diet can cause the body to leave the state of ketosis.
What you can eat:
- Fish, mostly fatty: trout, mackerel, salmon, halibut, cod, catfish, tuna, seabass;
- Shellfish: lobster, crab, mussels, scallops, squid, oysters;
- Eggs: optional;
- Beef: tenderloin, steak;
- Pork: tenderloin, pork tenderloin, ham (however, you need to know the sugar content in the product);
- Poultry: chickens, geese, ducks, pheasants, quails, turkeys and other varieties;
- Other types of meat: goat, lamb, veal, rabbit, venison (rich meat is best);
- By-products: liver, kidneys, stomach, heart;
- Meat products such as sausages and bacon.You can make it in small quantities, the main thing is to look at the ingredients and make sure there is no sugar in them;
- Cheese: Any unprocessed cheese—cheddar, goat cheese, cream cheese, mozzarella;
- Nuts and seeds: sesame seeds, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
- Fats: avocado, coconut, olive oil, lard, lard;
- Dairy products: milk 3%, butter 82.5%, sour cream 20%, cream 20-40%, yogurt, whey, cottage cheese 5%.Natural, from free-range cows;
- Vegetables: low-carb and non-starchy (mostly green) – avocado, broccoli, celery, spinach, asparagus, all types of salads, and onions, cucumbers, tomatoes (sometimes);
- Fruit: sometimes tart berries, but no more than daily allowance;
- Mushrooms: all edible;
- Grains: Brown rice occasionally;
- Candy: natural dark chocolate 70-90%;
- Spices: pepper, salt, vanilla;
- Beverages: coffee, tea, chicory, sugar-free preserves made from unsweetened berries.
Notice:
- cooking method: Any - boiled, roasted, roasted, stewed.If you marinate meat, vegetables or fish before baking, you need to make sure there is no sugar in the marinade.
- snack.They're not popular, but if you really want to eat them, a piece of boiled meat or fish, a handful of nuts, cheese, hard-boiled eggs and celery will do.
- supplementsYou can also add caffeine and creatine to your diet during the first few weeks to increase endurance and energy.In the future, exogenous ketones may be needed to maintain a state of ketosis.
ketogenic diet menu
Adhering to the recommended diet is not difficult.We show you a sample menu for a week of ketogenic diet (excluding daily water intake).There are plenty of daily keto recipes online (search by phrase: keto recipes, keto diet recipes, keto foods), which means you can eat deliciously and with variety.
first day
- Breakfast: boiled eggs, goat cheese, unsweetened coffee.
- Lunch: Chicken salad with feta cheese and green vegetables, drizzled with olive oil.
- Snack: A handful of nuts.
- Dinner: Beef meatballs with cheddar cheese and tomatoes.
the next day
- Breakfast: Scrambled eggs with bacon, herbs and chicory.
- Lunch: Grilled tenderloin, avocado, cucumber, cheese and spinach salad.
- Snack: boiled fish and fresh celery.
- Dinner: Almond milk, sugar-free lazy cheesecake.
The third day
- Breakfast: omelette with cheese and shrimp, coffee.
- Lunch: Grilled chicken breast with brown rice.
- Snack: Avocado.
- Dinner: Roast beef, greens and tomato salad.
Day 4
- Breakfast: poached eggs, avocado, tea.
- Lunch: Salad with trout, mozzarella and vegetables.
- Snacks: Nuts.
- Dinner: Roast pork with celery and tomatoes.
fifth day
- Breakfast: Cheesy casserole with sour cream and berries, chicory.
- Lunch: Grilled chicken with tomatoes and herbs.
- Snack: Natural yogurt with nuts.
- Dinner: Shrimp, sesame and celery salad, drizzled with oil.
The sixth day
- Breakfast: Keto shake with chia seeds, cheese, tea.
- Lunch: Grilled trout with cheese and herbs.
- Snack: Avocado with nuts.
- Dinner: Turkey steak with green salad.
Day 7
- Breakfast: cheese, grated dark chocolate, coffee.
- Lunch: Lamb, asparagus and cheese cream soup.
- Snack: Avocado with lemon juice.
- Dinner: Bass with broccoli.
You can change this week's menu at your own discretion.
Opinion
The opinion of doctors comes down to the fact that you can stick to this diet for no more than two months.Dr Alan Buckley of the University of Sydney said the ketogenic diet was safe for short-term use.Another expert said the risk is always there but can be avoided by following your doctor's instructions.
Comments and results
On the Internet you can see impressive results of people who followed the ketogenic diet and lost dozens of kilograms.However, there are also negative reviews of health effects.This reaffirms that diet should only be done under medical supervision.
FAQ
Is it possible to do a carb day?
2-3 months after starting the diet, you can sometimes eat carbohydrates in small amounts, such as 1 piece of cake every 2-3 weeks.You should then return to your eating habits.
Is it easy to build muscle?
You can build muscle through consistent physical activity, but it's more difficult than following a moderate-carbohydrate diet.
Will the smell of urine change?
Yes, it is normal for urine to have a fruity acetone smell.
in conclusion
From a medical perspective, the diet is a therapeutic diet, which means it must be prescribed by a doctor.Before using the keto diet for weight loss alone or as part of the now-popular marathon workout, we recommend consulting a medical professional.