This original weight loss technique was developed almost 100 years ago.Their main goal was not to lose weight, but to combat epileptic seizures in children.As a result of clinical studies, the American doctor Russell Wilder received amazing results - fasting helps prevent status epilepticus.
The process of ketosis, the body's natural survival strategy, was examined.When there is a complete lack of food, the liver begins to burn fat reserves.This creates ketones - organic compounds whose composition is similar to carboxylic acids.They are used by the body instead of carbohydrates and people lose weight quickly.
Wilder's system was not used for long because drugs for epilepsy were invented.The idea of the keto diet was revived in 1994 when an entire foundation was created in the United States to study it.The technology is particularly popular now.It allows you to normalize metabolism, which is disrupted by the “Western diet”, which consists of two-thirds simple carbohydrates and sugar.
The ketogenic (ketone) diet, on the other hand, involves a sharp reduction in carbohydrates and an increase in fat.When metabolism changes, body weight decreases rapidly.
Ketogenic diet: main types and rules
The ketone nutritional system is a simulation of the starvation state that burns fats instead of carbohydrates.The brain perceives fatty acids and ketones as energy sources instead of the usual glucose.
There are 4 types of ketogenic diet:
- Classic.It is designed to get rid of excess weight.A person should get 75% of calories from fats, 25% from protein foods and only 5% from carbohydrates.
- Targeted.By burning fat reserves, ketones preserve amino acids - the most important “building material” of muscles.A diet high in fat helps athletes build muscle mass quickly.Carbohydrates are taken only once a day, half an hour before training.
- Cyclical.It is used by bodybuilders and strength athletes.The diet occurs in cycles – 5 days of keto diet, then – 2 carbohydrate days (up to 600 g of complex carbohydrates per day).
- Anticancer.In the state of ketosis, healthy cells obtain energy from fats.Tumor cells do not have this ability and therefore gradually die.The technique involves complete fasting for 2-3 days and then a diet of 600-1000 kcal per day.
The basic principle of the classic keto diet is to reduce carbohydrates to 20 g per day.In addition, the following rules must be observed:
- drink lots of water;
- eat until the feeling of hunger is completely satisfied;
- add more salt to your diet;
- Eat foods containing proteins and carbohydrates along with fats.
What can you eat on the keto diet?
The majority of a keto diet should consist of monounsaturated fatty acids, omega-3 and omega-6 fats.Here are examples of products for a ketogenic menu:
- Olive oil;
- coconut oil;
- cashew nuts;
- Almond;
- pistachios;
- Salo;
- pine nuts;
- pumpkin and sunflower seeds;
- Brie;
- Cheddar;
- feta;
- cottage cheese (fat content not less than 18%);
- Butter;
- sour cream (fat content from 20%);
- whipped cream.
The second component of the keto diet is proteins.They are necessary for building muscles and connective tissue.However, excess proteins are quickly converted into glucose.Therefore, protein food in the diet should be between 105 and 120 g, depending on body weight.
Preferred products:
- poultry meat (turkey, chicken, duck);
- fatty beef in the form of steaks, stews or minced meat;
- pork chops, ham, tenderloin;
- Mutton;
- offal (liver, tongue, kidneys);
- sea fish (tuna, cod, salmon, catfish, trout, halibut);
- seafood (crabs, mussels, clams);Eggs (hard-boiled, omelette, fried eggs).
When it comes to foods containing carbohydrates, choose low-carb vegetables that are high in fiber.Examples of healthy carbohydrate foods:
- Broccoli;
- green beans;
- white cabbage;
- Celery;
- cauliflower;
- Garlic;
- cucumbers;
- lettuce;
- Onion;
- Radish;
- Mushrooms (champignons, shiitake, chanterelles).
Fruits and berries may only be included in the diet occasionally and in small quantities.Blackberries, blueberries, cherries, currants, raspberries, strawberries and melons are permitted.The only exception is avocado, which is high in fat and can be eaten frequently.
Recommended drinks include mineral and sparkling water, sugar-free coffee, black and green tea, and diet cola.Strong alcohol is allowed in moderation - vodka, cognac, whiskey.
Foods to avoid on a ketogenic diet
Certain foods inhibit the production of ketones and thereby slow down fat burning.These are primarily grains and legumes.The keto diet involves completely eliminating wheat, oats, barley, rice, rye, buckwheat and corn.From legumes you should exclude white and red beans, lentils, green peas and black beans.
Fruits are high in sugar and are therefore not compatible with the ketogenic diet.Including:
- bananas;
- Pineapple;
- Papaya;
- oranges;
- apples;
- Grape;
- tangerines;
- Mango;
- Appointments.
Fruit juices and syrups are therefore excluded.
Root vegetables that are high in sugar and starch - potatoes, carrots, beets, sweet potatoes - are also prohibited.When it comes to protein-containing foods, you should avoid industrially processed meat - canned goods, sausages, sausages and low-fat dairy products.
Although fats make up the majority of a keto diet, there are some oils you should avoid.Soy, corn, peanut and sunflower oils slowly convert into ketones and promote internal inflammation.And finally, products containing flour and sugar, sweet drinks, wine, beer and liqueurs are completely contraindicated.
The effectiveness of the ketogenic diet for weight loss
A sharp reduction in carbohydrates and an increase in fat leads to a restructuring of metabolism.First, the body begins to use carbohydrates stored in the liver.This process removes water that has accumulated in the tissue.Then the fat deposits are gradually burned.
The ketone diet encourages people to eat whole foods without industrial processing.The main culprit of fat tissue growth, sugar, disappears from the diet.Healthy fats provide lasting energy and make high-calorie snacks unnecessary.In addition, the keto diet ensures a long-lasting feeling of satiety.The intervals between meals increase to 4-6 hours.
The transition to ketosis takes between a week and a month.During this time, as clinical studies show, a person can lose up to 9 kg of weight, while traditional low-calorie diets lead to a result of 4.5 kg.
Try a ketogenic diet menu for a week
A well-thought-out plan will help you quickly integrate into a new nutritional system.First of all, a weekly menu must be drawn up with the correct ratio of fats, proteins and carbohydrates.
An example option is shown in the table:
| weekday | Breakfast | Lunch | Dinner |
| Monday | Scrambled eggs with ham, cheddar cheese and spinach | Salad made from tomatoes, lettuce and bacon, dressed with natural mayonnaise | Baked fish with olive oil and vegetables (green beans or cauliflower) |
| Tuesday | Scrambled eggs and bacon | Tuna salad with avocado and romaine lettuce, dressed with mayonnaise | Beef chops stuffed with cheese |
| Wednesday | Omelette with grated cheese | Chicken salad with avocado, dressed with mayonnaise | Meatloaf with mushrooms and onions |
| Thursday | Hard-boiled eggs with sour cream and parsley | Baked salmon and fresh spinach, red onion and tomato salad, dressed with olive oil and vinegar | Cabbage stew with beef, onions and red pepper in olive oil |
| Friday | Scrambled eggs and whole milk cocktail with stevia | Braised turkey with a side dish of zucchini fried in olive oil | Boiled beef with sour cream sauce |
| Saturday | Hard-boiled eggs and cocoa with whole milk | Salad made from chicken, tomatoes, hard cheese, pistachios and herbs, with full-fat yogurt dressing | Roast pork with broccoli |
| Sunday | Baked eggs with avocado | Boiled chicken with hummus and salad | Pork casserole with cheese, onions and peppers |
Advantages and disadvantages of the ketone diet
In addition to weight loss, the process of ketosis offers great mental benefits.With a normal diet, the brain gets its main fuel, glucose, from carbohydrate-containing foods.In the absence of carbohydrates, the liver produces glucose from amino acids, glycerin contained in fats and lactic acid.In addition, energy from ketones reaches the brain.These substances improve memory and concentration and slow the development of Alzheimer's disease.
There are a number of other benefits of the ketogenic diet:
- Cleansing the skin from acne;
- disappearance of sugar addiction;
- elimination of heartburn;
- reduced blood sugar levels;
- stabilization of blood pressure;
- increase in muscle mass;
- increasing endurance;
- Reducing the risk of cancer.
However, the keto system has 5 major disadvantages:
- Long adaptation process.It takes 1-2 weeks for ketosis to begin.All this time, the person experiences discomfort associated with changes in metabolism.
- Low energy levels for exercise.Participants in gaming and martial arts require stronger bursts of energy.
- Lack of vitamins and minerals.Since the diet excludes many healthy foods, these must be replaced with the help of dietary supplements.
- Bad breath.Breath smells of one of the main ketones – acetone.
- Fatigue.You will often experience fatigue and dizziness during adjustment.
- Persistent constipation.They are caused by a lack of plant fiber.