Ketogenic Diet

Diets, whose menu consists of foods with low fat content, were replaced by food systems with a predominance of dietary fat. This includes the ketogenic diet, one of the dieters' latest sensations. This nutritional system will help you lose weight without hunger and meticulous caloric calculations. Also, an adequate intake of protein and fat minimizes muscle loss.

How weight loss is achieved with a ketogenic diet

The term ketogenic diet comes from the word ketosis. It is a special metabolic state in which fat molecules are broken down into ketones to provide energy to all the organs and tissues in the body. Ketosis is achieved through low carbohydrate intake (no more than 50 grams of net carbohydrates per day) and the presence of a sufficient amount of quality fat in the diet.

foods for the ketogenic diet

Normally, energy for vital cell activity is formed due to the process of glycolysis - the breakdown of carbohydrates into ATP. With a critically low carbohydrate content in the foods we consume, our bodies switch to an alternative source of energy - fat.

In the liver, fatty acids are broken down into ketone bodies, which, instead of ATP, are used as energy for the brain and other organs in the human body. In a state of ketosis, the body is transformed into a perfectly functioning machine, in the tank from which excess fat is burned.

And when eating carbohydrate-predominant foods, some of the carbohydrates inevitably turn into body fat and are stored in reserve, deforming the body.

Let's summarize. Ketosis is a physiological process characterized by an increased content of ketone bodies in blood and urine. One of the main signs of a special state of the body is the smell of acetone that emanates from the body and secretions.

Types of Ketogenic Diets

There are several options for the ketogenic diet:

  • Pattern. . . This is a diet low in carbohydrates (no more than 5%), moderate in protein (about 20%) and high in fat (about 75%).
  • high protein. . . Nutrient ratio: 60% fat, 35% protein and 5% carbohydrates.
  • Targeted. . . While on it, it's allowed to add carbs on training days.
  • Cyclic. . . Includes carbohydrate loading periods. For example, 5 ketogenic days followed by 2 days with a high carbohydrate content on the menu.

Keto standard and high protein diets have been well studied and are recommended for beginners. The last two diet options are best suited for use by bodybuilders and athletes.

Benefits of the ketogenic diet over other nutritional systems

Until recently, most nutritional advice was to reduce portion sizes and keep fatty foods to a minimum. But it turns out that, for several decades, we've been getting the wrong advice about nutrition, in particular about the effect of fatty foods on weight gain. Research over the past few decades suggests that high-fat diets don't work for long-term weight loss. Consequently, conventional low-calorie diets are virtually ineffective for the vast majority of people.

Today, carbohydrates make up a large part of our diet and negatively affect health, especially hormonal balance. For example, insulin, the level of which is directly related to excessive carbohydrate consumption, increases fat stores. In contrast, low-carbohydrate diets cause significant weight loss and all major risk factors for cardiovascular disease.

When carbohydrates are consumed, the pancreas produces more insulin to handle the rise in blood glucose. Ultimately, this leads to insulin resistance and then type 2 diabetes and the development of an inflammatory process. However, if you eat less carbohydrate foods, you will need much less insulin, so high levels of this hormone will not interfere with the weight loss process.

Many people are concerned about the potential negative effects ketosis can have on the body, as well as how a person can lose weight without giving up fatty foods. The ketogenic diet not only promotes weight loss, it also improves health.

In this nutrition system, ketones, produced by the liver from its own fat and lipid deposits obtained from food, are used as the main fuel. The body's metabolism is completely rebuilt and the extra pounds quickly disappear. Thus, the ketone diet is an effective tool for losing weight. A low-carbohydrate, high-lipid diet affects the body in three main ways:

  • Offers a satiety effect. A person on a ketone diet has no problems with hunger. The diet consists mainly of quality proteins and fats - nutritious foods that fill you up quickly. Due to low carbohydrate intake, insulin no longer affects appetite, increasing it too much. Now you can get tired of small portions and appetite is regulated naturally. The low-carbohydrate ketogenic diet rebuilds metabolism, suppresses hunger, and the usual food portions are significantly reduced.
  • Paradoxically, consuming lipids helps the body to shed fat and lose weight, while carbohydrates have the opposite effect. Therefore, a low carb diet is better for fat loss than a low fat diet. To process carbohydrate foods, a large amount of insulin is released, which stimulates the body to accumulate fat in adipocytes. Reduced insulin levels successfully help the body use fat for energy and quickly lose weight.
  • Another benefit of the ketogenic diet is the ability to preserve muscle tissue rather than losing it. A low-calorie, high-carbohydrate, low-lipid diet burns only a fraction of the fat during weight loss. Unfortunately, on this diet, the body uses its own muscles to convert them to glucose for energy, rather than using fat stores. This leads to a deterioration in the quality of the body.

It's interesting!It must be understood that a ketogenic diet is different from a low carbohydrate diet. A low carbohydrate diet assumes a carbohydrate content of around 80-100 grams per day on the menu. That's not enough to get into ketosis.

Keto Diet Allowance List and Stop List

In the diet of a ketogenic diet, the amount of carbohydrates in food should not exceed 30-50 grams per day. Based on this, the diet is formed: it is based mainly on meat (mainly grass-fed animals), fish, poultry, eggs, nuts, high quality animals and vegetable fats, non-starchy vegetables.

Prohibited:

  • Carbohydrate-rich foods.
  • Sugary soft drinks, fruit juices, cakes and pies, ice cream, chocolates and sweets.
  • Cereals: bread and pastries, pasta, cereals.
  • Fruit: All fruits except avocado.
  • Vegetables: peas, beans, lentils, chickpeas and peanuts.
  • Tubers and tubers: potatoes, sweet potatoes, carrots, beets.
  • Pseudo-dietary foods: low-fat or low-carbohydrate.
  • Sweeteners (except for stevia and erythritol).
  • Ready-made condiments and sauces containing sugar.
  • Alcoholic beverages.
  • Hydrogenated fats: margarine, spreads.

Allowed:

  • Meat: beef, pork, lard, ham, sausage, bacon, chicken and turkey.
  • Fatty fish: salmon, trout, tuna, salmon and mackerel.
  • Seafood: shrimp, crayfish, mussels.
  • Whey protein.
  • Eggs: chicken and quail.
  • Greasy cream and butter.
  • Whole milk cheese: goat, cream, blue or mozzarella.
  • Nuts and Seeds: Almonds, Walnuts, Macadamia, Flax Seeds, Hazelnuts, Pumpkin Seeds, Chia and Sunflower Seeds, Sesame.
  • Natural vegetable oils: cold pressed olive oil, coconut oil, unrefined sunflower oil.
  • Avocados and mushrooms.
  • Low-carb vegetables: broccoli, tomatoes, onions, cucumbers, lettuce, peppers, Brussels sprouts, cabbage, asparagus, celery, spinach, zucchini, parsley, dill, olives.
  • Spices: You can use salt, pepper and a variety of healthy herbs and spices.
  • Stevia and erythritol.
  • Cocoa powder.
  • Drinks: coffee, tea, sugar-free soda.
  • Berries: blueberry, blueberry, raspberry, strawberry.

There are already on the list of allowed products a sufficient quantity of products for a tasty and varied diet for a long time.

The weekly meal plan for the ketogenic diet

Therefore, the ketogenic diet is mainly based on foods such as meat, fish, eggs, butter, nuts, healthy vegetable oils, natural animal fats, avocados and vegetables with low carbohydrate content. It is better to combine different types of meat and vegetables to avoid monotony. In the long run, this will provide nutrients to the body and have a positive effect on health. The Ketogenic Diet menu offers a wide variety of delicious and nutritious meals. An approximate weekly food plan for a ketogenic diet will make it easier to get into the system.

Monday

  • Breakfast: crispy bacon, hard-boiled eggs and tomato.
  • Lunch: salad with chicken, oil and feta cheese.
  • Dinner: salmon with spinach cooked in butter.
  • Breakfast: unsweetened yogurt with coconut oil, cocoa powder and stevia.
  • Lunch: meat fried in coconut oil with vegetables.
  • Dinner: Broccoli casserole with cheese and cream.

third

  • Breakfast: omelet with quail eggs, tomato, basil and goat cheese.
  • Lunch: Avocado stuffed with salted salmon and hard-boiled eggs.
  • Dinner: Greasy ground beef meatballs and vegetables.

Wednesday

  • Breakfast: A nourishing cocktail made from coconut milk, berries and cinnamon.
  • Lunch: Shrimp salad with olive oil and avocado.
  • Dinner: pork chops with parmesan, broccoli salad.
  • Breakfast: scrambled eggs with bacon and mushrooms.
  • Lunch: fried chicken thighs with lettuce.
  • Dinner: steak garnished with fresh vegetables.

Thursday

  • Breakfast: omelet with avocado.
  • Lunch: pork chops with asparagus.
  • Dinner: chicken stuffed with pesto and cream cheese, cooked broccoli.

Friday

  • Breakfast: unsweetened yogurt with coconut oil, cocoa powder and stevia.
  • Lunch: meat fried in coconut oil with vegetables.
  • Dinner: Broccoli casserole with cheese and cream.

Saturday

  • Breakfast: scrambled eggs with ham, cheese and vegetables.
  • Lunch: salad with cabbage and bacon.
  • Dinner: White fish, egg and spinach cooked in coconut oil.

sunday

  • Breakfast: scrambled eggs with bacon and mushrooms.
  • Lunch: fried chicken thighs with lettuce.
  • Dinner: steak garnished with fresh vegetables.

In the case of a long break between meals, you can satisfy your hunger with healthy ketone snacks. This can be:

  • a few pieces of fatty cheese, meat or fish;
  • a handful of nuts or seeds;
  • some olives;
  • 1-2 hard-boiled eggs;
  • two slices of dark chocolate with more than 70% cocoa content;
  • a protein shake based on water, whole milk or almond milk;
  • strawberries with sour cream;
  • a celery stalk with guacamole;
  • whole milk yogurt mixed with peanut butter and cocoa powder.

It should not be forgotten that, to enter ketosis, the diet must contain 75% fat, 20% protein and 5% carbohydrates.

Interesting fact!Straight, piercing or bulletproof coffee is a mega-popular beverage in this food system. Many people substitute a cup of coffee for breakfast in the morning according to this recipe. There are many variations on the bulletproof coffee theme, but most boil down to adding a tablespoon of heavy cream, butter, coconut oil, and vanilla extract to a cup of strong, unsweetened coffee.

How much weight can you lose on a ketogenic diet?

To better understand the dynamics of weight loss, you should know that a person goes through the following phases of the ketogenic diet:

  • Rapid initial weight loss is the induction phase. It is usually characterized by rapid weight loss. But you need to be aware that during this period, the excess water is mostly drawn from the body, not the fat.
  • Stabilization phase, during which a new balance of water and glycogen is established. This can lead to an interruption in weight loss or even a slight increase in weight. Don't panic: this state won't last long (5-7 days).
  • Complete ketoadaptation is a metabolic state in which the body "resigns" to the current state of affairs and starts using fat for fuel, and the brain switches from glucose to ketones. With all the recommendations used during this period, the weight decreases steadily and quickly. Furthermore, this phase is characterized by low levels of hunger, increased physical stamina, clarity of thought and a stable emotional background. Skin condition improves.

Attention!Contraindications to a ketogenic diet are pregnancy, lactation, diabetes mellitus with insulin therapy, thyroid disease, increased intracranial pressure.

What to eat away from home on a ketogenic diet

Most restaurants offer meat or fish dishes. You can order these dishes by substituting carbohydrate side dishes (fries, cereal) for non-starchy vegetables. Egg dishes such as scrambled eggs or eggs with bacon can also be ordered. Another favorite on the ketogenic diet list are hamburgers without buns. You can add avocado, cheese, bacon or eggs to keep it full. In Mexican restaurants you can enjoy any type of meat with the addition of cheese, guacamole, parsley and cream. For dessert, a cheese or fruit plate with cream is suitable.

Ketogenic Diet Side Effects and How to Minimize Them

Although the ketogenic diet is safe for healthy people, there may be some side effects during the adaptation period. This phenomenon is known as ketoflu and usually lasts for several days. Ketoflu may present with the following symptoms: dry mouth, headache, dizziness, insomnia, nausea, increased appetite, frequent urination, indigestion, decreased performance, palpitations. To minimize this, you can try mineral supplements with magnesium, sodium and potassium and drink plenty of clean water (the amount you drink can be up to 3-4 liters a day). Increasing the amount of salt added to food also helps, preferably Himalayan rose or sea salt.

14 Mistakes People Make on a Ketogenic Diet

Today, low-carb diets are the most effective way to lose excess fat. However, with such an energy system, you may also encounter a plateau effect. To understand why your weight isn't coming out of neutral, you need to analyze your diet and lifestyle. Perhaps one of the following common mistakes is preventing you from losing weight:

  • There is not enough fat in the diet. . . In a ketogenic diet, energy intake is regulated through fat, as the proportion of protein and carbohydrate remains more or less constant. Most of the menu should consist of high-quality, high-fat foods (avocados, fish and fatty meats, poultry with skin, sour cream, sour cream, and so on).
  • chronic stress. . . With the stressful overload, the cortisol level increases. This contributes to an increase in blood sugar levels and a decrease in ketone levels. To deal with high sugar levels, the body produces more insulin. This takes metabolism out of the fat-burning regimen. To prevent this from happening, you need to try to reduce your stress levels.
  • a lot of physical activity, especially vigorous cardiovascular exercise, increases levels of the stress hormone cortisol. An increase in cortisol is associated with an increase in fat stores, especially unhealthy visceral fat around the waist. You can try replacing cardio with strength training, Pilates or yoga.
  • Low in complete protein. . . It's important to eat enough protein. During a prolonged plateau, you can increase your protein intake, but it should not exceed 1. 8 grams per 1 kilogram of body weight. It is worth remembering that overeating protein-rich foods triggers the gluconeogenesis process and increases insulin levels. And high insulin levels block fat burning.
  • Many low-carb desserts. . . Low-carb treats can help overcome sugar addiction and make it easier to get on a low-carb diet. But it's best to avoid eating foods labeled "low carbohydrate".
  • The diet does not contain vegetables, fruits and berries allowed. . . A variety of vegetables with a low starch content are indispensable for stortion. Broccoli, vegetables, lettuce, cauliflower, zucchini, peppers, avocados or berries do not harm weight loss and provide dietary fiber for the body.
  • Constant sleep deprivation or circadian rhythm disturbance. . . This is one of the factors that interferes with achieving consistent weight loss. People who don't pay enough attention to the proper daily routine produce less growth hormone. This stops glucose metabolism and reduces leptin levels. It is a hormone that signals satiety. Lack of sleep also leads to increased levels of ghrelin, the hunger hormone. People who don't get enough sleep are more likely to gain weight and lose weight very slowly. You need to acquire new healthy habits: sleep 7-9 hours every day, not using the computer before going to bed, keeping the room completely dark.
  • eat too many nuts. . . It is also one of the most common causes of weight plateaus or even weight gain. Nuts don't get you out of ketosis, but they are high in calories and easy to overeat. For example, 100 grams of macadamia nuts contain more than 700 calories and more than 70 grams of fat, which is almost half the daily calories for most people trying to lose weight. This doesn't mean that you need to completely eliminate the nuts, you just need to be carefully monitored in portions.
  • Many dairy products in the diet. . . Dairy products cause an insulin spike. Reduce your intake of protein-rich dairy products such as cheese and yogurt. If the weight starts to decrease after that, the reason for the plateau is this. In the future, it is better to use butter and sour cream instead of these products.
  • spiked coffee. . . According to some people, the daily consumption of this beverage for breakfast causes weight retention. As soon as people stopped drinking bulletproof coffee in the morning, they started losing weight again. It's best to drink this drink from time to time and eat full meals for breakfast.
  • Alcohol consumption. . . Strong drinks significantly interfere with intensive shedding of those hated pounds. Alcohol has extra calories and has other disadvantages when it comes to weight loss. Alcohol also increases appetite, dehydrates the body, and suppresses self-control. Together this prevents weight loss.
  • many snacks. . . Following a nutritious ketogenic diet virtually eliminates the need for snacks. Two to three main meals (or even less) a day should suffice. To approach such a regimen, you must follow some simple rules. Don't eat if you're not hungry. Eat meals with enough protein. Include only real foods in your diet: eggs, meat, fatty fish, non-starchy vegetables, fermented foods and whole dairy products. Remember: you should only eat when you're hungry, even if it happens once a day. Don't let others dictate what to eat and how often.
  • Lack of a diet plan. . . Smart diet planning will significantly improve your rate of weight loss and help you reach your goals. Planning your meals in advance will avoid overeating and will help prevent eating disorders. This doesn't mean you have to control your diet at all times, but it will help you avoid common mistakes, especially for those new to the ketogenic diet.
  • Wrong choice of physical activity. . . Excessive exercise leads to increased appetite and therefore can interfere with weight loss. Depending on the ultimate goal, it is necessary to choose a suitable training program, in general they should last at least 30 minutes a day.

Analyzing eating style, physical activity, daily routine to detect systemic errors will help to identify and eliminate factors that interfere with effective weight loss. After all, the ketogenic diet is one of the best ways to lose weight today.

Is important!Lack of results on a ketogenic diet can be associated with health problems - adrenal or thyroid problems. In that case, you should consult a doctor.

Pros of a Ketogenic Diet

The ketogenic diet is critically low in carbohydrates and high in fat. This makes the ketone diet similar to the Atkins diet. This type of nutrition brings the body into a state of ketosis. When this happens, the body uses its own fat and dietary fat for energy. The ketogenic diet causes a steady decrease in blood sugar and insulin levels. Along with the increase in ketone content, this has a positive effect on health.

  • The ketogenic diet is an effective method of weight loss and a way to alleviate certain conditions. According to research, people on a ketogenic diet lose 2, 2 times more weight than on a low-calorie, low-fat diet.
  • The diet in this food system is so rich that you can lose weight without counting calories and control your weight and portion sizes.
  • The keto diet lowers blood sugar levels and increases insulin sensitivity. It can help people who are pre-diabetic or with type 2 diabetes to overcome the disease.

But the health benefits of a ketogenic diet don't stop there. The ketone diet actually originated as a treatment for neurological disorders like epilepsy. Studies have shown that diet can be indicated in the complex treatment of a wide range of different diseases:

  • Heart disease. The ketogenic diet helps reduce body weight, cholesterol levels and blood pressure.
  • Alzheimer's disease. Ketoration can reduce the symptoms of Alzheimer's disease and slow its progression.
  • Epilepsy. Research has shown that a ketogenic diet can reduce seizures in epileptic children.
  • Polycystic ovary syndrome. A ketogenic diet can help reduce the insulin levels that trigger the development of polycystic ovary syndrome.

The ketogenic diet is a low-carbohydrate, high-fat diet. This method of eating lowers blood sugar and insulin levels and alters metabolism (from carbohydrates to fats and ketones). At the same time, the use of low-carb foods does not imply the use of tasteless diet foods at all, because the fat gives a special flavor to your favorite dishes and there are no strict restrictions. The ketogenic diet helps to regulate hunger naturally, making it very easy for a person to control their food cravings. This allows you to lose weight quickly, and when you reach your ideal weight, you can keep results forever.