Among the many weight loss diets based on reducing the calorie content of the food eaten, there are those that rebuild the body, forcing it to intensively use up its own reserves. Not gentle burning, but forced reduction of fat cells is the principle of such diets. The most well-known of these is the ketogenic or ketogenic diet.
What is the ketogenic diet
The keto diet is a nutritional option when the body's absorption of carbohydrates is severely restricted. The essence of the keto diet is that it is not glycogen that is produced in the liver on this diet, but fatty acids. And their breakdown forms ketone bodies, which are an energy reserve. This is an ancient mechanism, actually an emergency mechanism that saves the body from carbohydrate deficiency. In normal mode, the human body gets a large part of its energy from carbohydrates, they are easier to convert into glucose, which is needed to fuel the brain and body. In an emergency, the fat reserves are used up intensively.
Types of the keto diet
There are different types of the keto diet. A person chooses his own, based on personal preferences: what goals he has, what result he wants to achieve, and what opportunities there are for this. A basic distinction is made between the following types:
- Classic. This is the standard option, in which the energy supplied is distributed as follows: fats make up 75%, proteins - 20%, carbohydrates - the remaining 5%. Carbohydrate rejection should be gradually increased. You can read more about this below.
- transformed. The fat content is 40%, proteins and carbohydrates each make up 30%. This option is generally used during the transition period.
- Target. This option is most often used by athletes or people who are deeply engaged in sports. The principle is to consume carbohydrates immediately after training to replenish muscle glycogen stores.
- cyclic. Alternating keto and carb diets to gain muscle mass while "drying out". Typically alternate 4 days of keto and 2 days of carbs with a day of fasting.
- The keto diet is high in protein. Carbohydrates are still lean, but some of the fat is being held back by protein. This option is suitable for those who want to save muscle, or for people who have impaired fat absorption due to problems with the gastrointestinal tract.
- For the vegetarian variant, the protein and fat source are plant products, otherwise it's the same keto diet.
- Some nutritionists use the term "dirty" keto diet. This applies to cases where fats and proteins come from fast food and other unhealthy foods. But it can't be called a complete diet.
Why you shouldn't count calories
All low-carbohydrate diets automatically have an appetite-regulating effect. When the body is starved of carbohydrates, the levels of glucose (or ketones) in the blood remain stable, only falling when the body's energy supply needs to be replenished. As a result, the body adapts itself to the conditions created for it. Depending on the nutrient ratio requirements of the keto diet, the calorie content needed will add up on its own.
Important. If the goal of the keto diet is to build muscle mass, then the calorie count still needs to be considered.
Principles of the ketone diet
The main principle of the keto diet is not to relax. The state in which the body uses ketones for energy cannot be sustained in the event of a breakdown. If you eat more carbohydrates, the body reacts immediately and comes out of ketosis. Everything has to start over. If you're not ready to stick to such a radical diet, don't even start.
What is ketosis
Ketosis is a state in which the body uses ketone bodies for energy instead of the usual glucose. You can also find such a definition as a metabolic state. Activating this body system is the goal of the ketogenic diet.
How do you get into ketosis
In order to achieve the metabolic state of the body, certain rules must be observed. The body needs time to adjust, so everything should be done gradually, without sudden changes in diet.
- Change the total amount of carbohydrates ingested per day. Their number should be around 40-50 grams. Next, you should reduce it to 20 grams. Carbohydrates are consumed in the morning.
- Drinking clean water at a rate of 3 liters per day or more depends on the person's body weight.
- Meals should be 5 times a day, with a break of 3-4 hours. The last - 3 hours before bedtime.
- Snacks are prohibited. Unplanned food intake raises blood sugar and insulin levels, which negates effort.
- It is advisable to limit salt intake so as not to overload the kidneys.
- During the diet, it is advisable to devote at least 30-40 minutes a day to physical activity to speed up the process of losing weight.
If a person is doing everything right, entering ketosis will be gradual as the body adjusts to the keto diet.
signs of ketosis
There are signs that indicate successful entry. At a certain point, the body adapts, understands that carbohydrates are no longer being absorbed, and begins the restructuring process. Its onset can be understood by the presence of clear signs.
Dry mouth
One of the first signs that the process of accelerated metabolism has begun in the body. It is necessary not to forget about the plentiful consumption of clean water. If this condition is a concern, it's worth adding some salt to the water you drink during the day.
Frequent urination
It is also a signature sign that the body has entered keto mode. The results of the breakdown of ketone bodies - acetates - are excreted from the body with the urine. This is especially true for those who are just beginning to enter a state of ketosis as the body adjusts to the new regime. Again, it is worth remembering the importance of the drinking regime.
energy boost
One of the positive aspects that indicate a successful restructuring of the body is a clear feeling of strength. As a rule, it manifests itself after a period of decline and weakness. The fact is that when carbohydrate levels are reduced, the body does not receive enough glucose and the ketones are not yet broken down. This leads to a feeling of weakness and powerlessness. When the liver begins to produce fatty acids instead of glycogen, the food ingested begins to be fully absorbed, resulting in a noticeable increase in energy levels.
Decreased appetite and hunger
This shows that the final phase of entry has begun. The body has fully adapted to the incoming nutrition, there are no sharp spikes in insulin, and now the feeling of hunger sets in when it's really needed. The body's fat reserves are constantly being used up, this allows you to maintain a certain level of energy without feeling hungry. The transition to this state can take from 2-3 days to several weeks, depending on the characteristics of the body and habitual physical activity.
The appearance of the smell of acetone from the body and from the mouth
This is also possible on a keto diet. This is due to the removal of the decomposition products of ketone bodies. The human excretory system is not just made up of the rectum and bladder. Sweat and lungs also take out unnecessary elements. If you're concerned about fruity or acetonic breath or sweat, you can add some carbs to your diet. But, as a rule, this effect does not last long, up to several days, and then everything returns to normal.
All of the above signs are normal and indicate the beginning of the metabolic regime in the body. If with all this a person feels a sharp deterioration in well-being, it is recommended to start over and more gently reduce carbohydrates in the diet.
possible side effects
A keto diet, even with a smooth start, is a pretty severe shock to the body. The human body adapts to any diet. But in some cases it can last a long time and be accompanied by unpleasant sensations.
keto flu
This is the name of the set of signs most similar to the symptoms of a viral disease. The more carbohydrates are included in the usual diet, the more difficult it becomes to switch to a ketogenic diet. The load on the liver, pancreas changes, even the bacteria that inhabit the intestines are forced to process other food. All of these restructuring processes may be accompanied by certain signs. The "keto flu" includes:
- headache and slight confusion.
- tiredness and brokenness.
- Sleepiness.
- Nausea and discomfort in the intestines.
To relieve these symptoms, it is recommended to drink as much water as possible, you may need to take additional micronutrients. As a rule, this condition lasts 5-10 days and gradually disappears.
leg cramps
Seizures are most commonly associated with active urination and leaching of electrolytes from the body. To avoid such a side effect, it is recommended to start supplementing with magnesium and potassium right at the beginning of the keto diet. It is advisable to use extended-release supplements, as they better help to cope with such an unpleasant condition. With very strong and painful spasms, you can slightly increase the amount of carbohydrates in the diet, but this will significantly slow down the achievement of the desired result.
ketoacidosis
If ketosis is a condition in which a person purposefully introduces the body with the help of diet, then ketoacidosis is a dangerous complication. This condition occurs when ketones are unable to enter the cell to provide energy. In the vast majority of cases, this is due to the level of insulin in the blood. Ketoacidosis is extremely rare in people without diabetes. On the other hand, the onset of the disease can occur at any time, so there are certain signs that you need to pay attention to.
- nausea and vomiting.
- Severe abdominal pain.
- dehydration.
- Sleepiness.
- Low blood pressure and high heart rate.
If these symptoms appear, you should immediately contact a medical institution. Doctors should definitely tell you to eat a carbohydrate-free diet. This will help to quickly diagnose certain indicators and take a blood test: glucose, ketones and triglycerides.
tachycardia
It can also be due to a decrease in the amount of fluid in the body. The heart needs more strength to pump thickened blood. It may feel like hitting hard or hitting too often. The drinking regime and taking minerals will solve this problem within a few days. If nothing is done, symptoms can last 10-14 days. In a person without heart disease, this should not be a cause for concern.
dehydration
A dangerous and unpleasant side effect that can occur if the drinking regime is not followed. At least three liters of clean water per day, and more for a heavily built person of above average weight. In order to correctly calculate your dose, there are recommended parameters: about 40 ml of pure water per kilogram of weight, with a minimum of 3 liters. That is, a person weighing 80 kg needs to consume 3. 2 liters of water per day, 100 kg - 4 liters, and 60 kg or less - 3 liters.
Constipation on the keto diet
Constipation can be related to two factors:
- dehydration of the body.
- Lack of fiber due to carbohydrate restriction.
In the first case, it is necessary to adjust the amount of water in the direction of increase. The liquid is not only excreted in the urine, a large amount is absorbed in the intestine. This leads to difficulties in peristalsis due to the compaction of the contents and, as a result, clogging.
In the second case, constipation occurs due to a change in the usual diet. Typically, the majority of fiber comes from carbohydrate-containing foods. In this case, it is necessary to change the diet so that the percentage of carbohydrates remains low, but non-starchy vegetables are used as a source. Eating greens, salads, zucchini, or pickles will help.
Flaxseeds steamed with boiling water add no carbohydrates, but settle the stomach and ease digestion.
mineral deficiency
Rapid metabolism and dehydration can lead to a loss of minerals. To restore balance, it is desirable to include vegetables rich in these substances in the list of products. All kinds of cabbage, lettuce, spinach and asparagus support the body. To ensure that micronutrient deficiencies do not affect your health, you can also use appropriate dietary supplements that are available in pharmacies.
Bad breath
Breath smelling of overripe fruit or acetone indicates the body is in ketosis. Such a problem is also possible with dehydration or problems digesting large amounts of protein. If this problem does not go away within a week and causes concern, despite normal drinking habits and oral hygiene, it is worth increasing carbohydrate intake to 50 grams per day. This will slow down your metabolism and delay your weight loss, but the odor problem won't be as much of an issue.
exacerbation of urolithiasis
This can be the body's response to excess protein in the diet. As the consumption of meat, including red meat, increases, the body's total acidity increases. Plus increased load on the kidneys. To reduce these manifestations, it is recommended to reduce the consumption of red meat in favor of white meat and try to eat foods that alkalize urine. These are, for example, linseed and olive oils as well as legumes.
Increase in bad cholesterol levels in the blood
This is a fairly rare effect, but it can worry a person. Elevated levels of bad cholesterol lead to the consumption of saturated fats such as fatty meat, lard, butter. It is worth replacing them with unsaturated options: olive and linseed oil, nuts, fatty fish. With such a diet, the total cholesterol level can be quite high, but this is good cholesterol, which is necessary for health, maintaining the elasticity of blood vessels and muscles, hormone levels and metabolism.
There is a simple way to roughly determine which product category a fat belongs to: if it stays solid at room temperature, it is saturated and it is better not to use it.
Who isn't on the keto diet?
Like any nutrient cut, the keto diet has its own specifics and limitations. Most often they relate to health problems. About the absolute contraindications:
- fat malabsorption. Pancreatitis, liver failure - with such diseases, the keto diet will cause serious harm to the body.
- kidney failure. A large load on the kidneys due to the protein diet leads to difficulties in the work of these organs.
- pregnancy or lactation. The female body during this period is working at the limit, you can not add additional stress to it, the consequences can be unpredictable.
In other cases of health problems, before starting such a strict diet, it is better to consult a doctor to determine whether such a diet is right for you.
Keto Diet for Diabetes
Separately, it is worth mentioning the possibility of a ketogenic diet in patients with diabetes. If a person with type 1 diabetes decides to go on a ketogenic diet, it should be strictly controlled. The doctor must give permission based on his knowledge and medical experience. Although low carbohydrate intake generally contributes to a decrease in glycated hemoglobin, one should be aware of possible complications in the form of ketoacidosis or hypoglycemia. In addition, weight loss forces you to revise the insulin doses you give.
The situation is somewhat better for type II diabetes. Studies have been conducted examining the effect of the keto diet on cholesterol and glycated hemoglobin in the blood. Overall, most patients experienced positive results. In summary, the benefits of the diet for type II diabetes include:
- Orientation of the lipid profile. Good cholesterol replaces bad, performance improves.
- decrease in insulin resistance. You need to take fewer antidiabetic drugs.
- weight loss. One way or another, this has been observed in the vast majority of cases.
In the long term it is not known if this effect lasts, but it is very difficult to maintain a ketogenic diet for an extended period of time. But as a periodic discharge, it is very suitable.
List of recommended and prohibited products
When a person decides that a ketogenic diet is right for them, the question of which foods to choose gets them thinking. If everything is more or less clear about protein, then it is not always clear where carbohydrates and fats come from. To facilitate this task, below is a list of products divided into categories. They can be consumed on their own, or you can prepare various dishes at home.
Featured Products
There are foods that can be consumed almost without restrictions. These include:
- meat and meat products.
- Chicken, Turkey, Duck.
- fish, sea and river.
- Protein.
- Green vegetables.
- olives and olives.
In addition to protein and fat, some products contain large amounts of carbohydrates, so they are not prohibited, but the ratio of nutrients must be taken into account in order not to exceed the norm for carbohydrates. Below is a table of some approved products with an approximate composition per 100 grams.
| Surname | squirrel | fats | carbohydrates |
| peanut | 26 | 45 | ten |
| Milk 3. 2% | 2nd 9th | 3rd 2nd | 4th 7th |
| chicken egg | 12. 8 | 11. 6 | 0, 8 |
| cottage cheese 4% | 21 | four | 3 |
| mozzarella cheese | 22 | 22 | 2nd 8th |
| sour cream 25% | 2nd 6th | 25 | 2nd 5th |
| olives | 0, 8 | 7/10 | 6. 3 |
Use the calorie calculator for easy calculation. The calculator already has a large product database, many ready meals are also calculated.
Prohibited Products
All carbohydrate-rich foods are prohibited. First of all it is:
- grain and flour products.
- Baking, also unsweetened.
- Carbonated Beverages.
- Pasta.
- Starchy Vegetables.
Separately, it is worth mentioning low-fat dairy products. Fat is more important than protein on a keto diet. And such milk does not contain fat, but a large amount of lactose.
Fruits on a keto diet
Despite the sweetness, almost all fruits contain lean carbs but are high in water and fiber, which don't count in net carbs. The most suitable fruits for the keto diet menu are presented in the table. Table based on 100g.
| Surname | fats | Carbohydrates (total) |
| avocado | twenty | 6 |
| lemon | 0, 1 | 3 |
| raspberry | 0, 5 | 8th 3rd |
| watermelon | 0, 1 | 5th 8th |
| melon | 0, 3 | 7th 4th |
Some fruits are strictly forbidden to buy and consume. These include:
- Banana.
- A pineapple.
- Grape.
- Mango.
- Orange.
Such fruits contain too much sugar and, accordingly, carbohydrates.
Keto diet menu for the week
The menu below for the week for women and men is the same. If necessary, it can be independently adapted to personal needs. In the keto diet, the meal plan is structured according to certain principles, whereby it is not the calorie content that matters, but the proportion of nutrients in the diet.
The optimal nutrition of the keto diet for a week looks something like this:
day 1
- Breakfast - fried eggs.
- Lunch - schnitzel with cheese.
- Snack - olives or black olives.
- Dinner - pork chop with spinach.
day 2
- Breakfast consists of an egg and milk omelette.
- Lunch - fish and vegetable salad.
- Snack - hard cheese.
- Dinner - grilled chicken.
day 3
- Breakfast is cottage cheese.
- Lunch - Grilled turkey with arugula and spinach salad.
- Snack - avocado.
- Dinner - Salmon with green bean garnish.
day 4
- Breakfast - boiled eggs.
- Lunch - white fish chops.
- Snack - fruit.
- Dinner - Greek salad.
day 5
- Breakfast - drinking yoghurt and peanuts.
- Lunch - pork steak and tomatoes.
- Snack - cheese.
- Dinner - cottage cheese.
day 6
- Breakfast is an omelette.
- Lunch - fried fatty fish.
- Snack - vegetable salad.
- Dinner - Chicken stewed in coconut milk.
day 7
- Breakfast - scrambled eggs with mushrooms.
- Lunch - roast beef.
- Snack - nuts, berries.
- Dinner - Fried Chicken.
Keto Diet Recipes
Despite the strictness of the keto diet, there are delicious recipes that follow all of its principles. They can also be cooked on a cycling diet when high and low carbohydrate intake alternates.
Appetizing broccoli casserole with cheese
The recipe is suitable for beginners, it fits in both keto and regular meals. It is easy to prepare such a casserole, you will need the following ingredients:
- Eggs - 2 pcs.
- Broccoli - 200 gr.
- Hard cheese - 20 gr.
- Onion - 1 pc.
- Cream 10% - 50 ml.
- butter - 20 gr.
Broccoli, disassembled into inflorescences, boil in boiling water for 15 minutes. While the cabbage is cooking, fry the finely chopped onion in butter until golden brown. Cooked broccoli is added to the onion and lightly sautéed together. Then add 2 beaten eggs to the pan, sprinkle with grated cheese and bake with the lid closed over low heat for 10-15 minutes.
Omelet with bacon, cheese and mushrooms
Also, this recipe will not appeal only to those who lose weight due to lack of carbohydrates. To prepare such a dish, you need to purchase the following components:
- Eggs - 2 pcs.
- Hard cheese - 30 gr.
- Bacon or brisket - 60 gr.
- Mushrooms - 100 gr.
- Olive oil - 2-3 tablespoons.
First, sauté the mushrooms and bacon in olive oil. Then beat the eggs, mix with grated cheese and pour the mixture into the pan. Fry on one side until cooked, flip, fry on the second.
Cauliflower cream soup with chicken broth
This homemade diet soup with a tender texture is keto-friendly while being good for the stomach. To prepare you need:
- Cauliflower - 200 gr.
- Onion - 1 pc.
- Hard cheese - 50 gr.
- Cream with a fat content of 20% - 30 gr.
- butter - 20 gr.
- Chicken broth - 150 gr.
Finely chop the onion and sauté in oil. Boil the cauliflower and chop with a blender. Add the cabbage, cream, fried onions and grated cheese to the broth. Cook, stirring, 10 minutes.
Reviews of doctors about the keto diet
According to experts, the keto diet is very harsh and has a number of serious contraindications. The essence of the restrictions is to lose weight or discharge an organ. And keto, doctors say, overloads the body and puts it into a state of stress. Endocrinologists categorically refuse such restrictions without serious medical reasons.
Some doctors believe that a week or two of such restrictions is only beneficial, but you can't eat like this all of the time. In any case, starting a ketogenic diet should be done under medical supervision.
Conclusion
The keto diet isn't for everyone. A person should be healthy and not have problems absorbing fats. This isn't a magic pill that will help you lose weight and still eat delicious fatty foods. This is quite a heavy blow to the body, actually forcing it to go into survival mode. Yes, the results are amazing, excess weight disappears quickly. On average, a woman of normal build can lose up to 5 kg in 10 days on keto. The question is how a certain organism will react to it. It is also difficult to fix the lost weight.
If you still decide on such strict restrictions, do not forget about medical supervision, drinking regime and the fact that such a keto diet is not designed for a long time.