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Ketogenic diet: menu, allowed and prohibited foods

The ketogenic diet (keto diet, Low Carb High Fat (LCHF), Ketogenic diet) is a low-carb diet with moderate protein and high fat content.Classically used for epilepsy in children, dietary interpretations are recommended to combat many other diseases.But mainly nowadays it is used as a diet for weight loss.

The diet was developed in the 1920s and was successfully used to treat epilepsy, but with the popularization of anticonvulsants, the diet's relevance decreased.Renewed interest in the diet dates back to the 1990s.thanks to Hollywood producer Jim Abrahams, whose son was successfully treated for epilepsy with the help of a keto diet.

We present a complete guide to the keto diet, a list of allowed and prohibited foods, and a menu for 7 days.

The essence of the ketogenic diet

The essence of the ketogenic diet for weight loss

The proposed diet forces the body to use fats as the main source of energy.Typically, this function is performed by carbohydrates supplied with food: they are processed into glucose during the process of glycolysis, which is “fuel” for the body.Fats, in turn, are stored in reserve.

If there are few carbohydrates in the diet, the liver converts fat (from body stores or from food) into fatty acids and ketone bodies: the latter enter the brain and are used as an alternative source of energy, replacing glucose.A condition in which there is an increase in the level of ketone bodies in the blood is called ketosis.

The human body adapts to the diet: when there is a deficiency of carbohydrates, it begins to use ketones instead of glucose, the optimal level of which has a number of positive effects on health, physical and mental characteristics, and also leads to a reduction in epileptic seizures.

The use of a diet for children with epilepsy implies the intake of the amount of proteins necessary for the growth and regeneration of the body and a sufficient amount of calories required to maintain normal weight, taking into account the age of the particular child.

For what diseases is the ketogenic diet used?

Epilepsy

In children, the effectiveness of the ketogenic diet is confirmed in more than half of the cases.In 2008, a randomized clinical trial confirmed the positive effect of the ketogenic diet in severe forms of epilepsy: dynamics were noted in more than 90% of cases within 6-24 months.Following a diet reduces the drug load on the body, which is extremely important for such children.

For epilepsy in adult patients, a lighter version is used - the modified Atkins diet.

Oncological diseases

Some types of cancer cells are unable to use ketones effectively.In combination with low blood sugar and growth factors, a ketogenic diet can be used for adjuvant metabolic therapy.Most promising for the treatment of glioblastoma.

Metabolic diseases

The diet leads to an improvement in insulin sensitivity (according to some data, by 75%), a decrease in blood glucose, and normalization of the lipid profile in metabolic syndrome and type 2 diabetes.The diet naturally lowers blood sugar, so it is recommended for both patients with type 2 diabetes and people with prediabetes.

Obesity

It refers to a metabolic disorder, but we will write about it separately.Using fat as an energy source leads to weight loss.The ketogenic diet is effective for weight loss and helps not only to lose weight, but also to maintain the result.Some sources report a loss of 2.5-3 kg per week.

The neuroprotective effect of the diet is considered for the treatment of 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 keto diet

Improved cognitive function

Ketones are an excellent source of fuel for the brain.By reducing carbohydrates in the diet, a significant increase in blood sugar that occurs after eating is eliminated.Together, this improves focus and concentration.

Increased energy and physical strength

People following a ketogenic diet have more energy throughout the day.After eating, a feeling of fullness is created for a long period of time.The diet is used by athletes who engage in cyclic sports (triathlon, cycling).Burning fat as an energy source helps conserve glycogen stores during high loads.

  • Reduced blood pressure.Weight loss leads to normal blood pressure.
  • Slowing down vascular aging.Increasing levels of beta-hydroxybutyric acid in the blood slows down the aging process of blood vessels.
  • Improved skin condition.A low-carb diet helps get rid of acne.

The ketogenic diet also has disadvantages

  • Hypovitaminosis, imbalance of electrolytes and minerals.The ketogenic diet is not balanced in the content of vitamins and minerals.Additional intake of vitamin and mineral complexes may be necessary.
  • Increased cholesterol levels.Polyunsaturated fats increase cholesterol levels.This indicator, as well as the ratio of LDL and HDL, should be monitored.
  • Reduced blood acidity.This is a consequence of an increase in the number of ketone bodies.For people suffering from diabetes, the condition is fraught with intoxication of the body, diabetic coma and even death.
  • Accelerating bowel emptying time.This is a common side effect that gradually goes away: the body adjusts to the new diet.
  • "Keto flu".A syndrome that develops in the first days of the diet and is manifested by an increased feeling of hunger, weakness, absent-mindedness, sleep disturbance, headache, and decreased physical and mental performance.It is recommended to drink more water and eat healthy fats these days.
  • Bad breath.A side effect that can be treated with regular chewing gum or breath flavorings.You should also increase the amount of water in your diet.
  • Ketoacidosis.A terrible complication of the diet, in which vomiting and nausea, rapid heartbeat, shortness of breath, and constant thirst are noted.If any of the symptoms develop, you should immediately consult a doctor.

Basic rules of the ketogenic diet

Let's consider the ketogenic diet in its classical sense.Currently, there are many varieties and variations of the keto diet (targeted, cyclical, targeted, high-protein), but it is the standard diet that is the most studied and predictable.

Food is a physiological necessity of the body, a building material and a source of energy.Diet developers focus on this: the diet does not require a sharp restriction of food intake, strict calorie counting, and you don’t have to starve.But there are also mandatory rules that cannot be deviated from.

Eating only when you feel hungry, but without overeating

It is recommended to eat slowly and in a calm environment.One serving is approximately 180 g.Snacks are not allowed.

Ratio B:F:U – 20:65-75:10-5 (%)

This is the standard ketogenic diet (SKD).The basis of the diet is foods rich in animal fat.You should think through your diet according to the presented proportions.

  • Carbohydrates: 0.3 g.per 1 kg of weight.
  • Proteins: 1.5-2 g.per 1 kg of weight.
  • Fats - 1.8 g.per 1 kg of weight.

Start without preparation

The diet begins any day and does not require a gradual reduction in carbohydrates in the diet.

Increased drinking regime

Drinking clean water is more than the physiological norm to prevent dehydration (2-3 l).

Physical activity

Sports, light jogging, walks are required.

The state of ketosis develops 7-14 days after starting the diet and is manifested by a lack of hunger, the smell of acetone from sweat and urine, a specific odor from the mouth and dry mucous membranes, and a frequent urge to urinate.

Contraindications

The ketogenic diet has a number of contraindications:

  • severe chronic diseases;
  • hypertension;
  • acute diseases and infections (you cannot start a diet during this period);
  • oncopathology (only as prescribed by a doctor);
  • children under 18 years of age (except for cases of epilepsy);
  • pregnant and lactating women.

With caution:

  • type I diabetes;
  • elderly people.

Allowed and prohibited foods on the keto diet

Foods with a lot of carbohydrates are prohibited:

  • Sugar and sweeteners;
  • Quickly digestible sweet foods: juices, smoothies, carbonated drinks, energy drinks, ice cream, cakes, pastries, candies, milk chocolate, desserts and so on;
  • Cereals and starches: bread, pasta, cereals, white rice, millet and so on;
  • Legumes: chickpeas, peas, lentils, beans;
  • Fruits: everything except a small amount of sour berries;
  • Root vegetables and tubers: potatoes, sweet potatoes, parsnips, carrots, beets;
  • Sauces and seasonings: mayonnaise, ketchup and other sugar-containing ones;
  • Dietary low-fat foods without sugar (muesli, cereal).They often undergo multi-stage processing and contain chemical elements that affect the level of ketone bodies;
  • Alcohol.

Violation of the diet causes the body to leave the state of ketosis.

What you can eat:

  • Fish, mostly fatty: trout, mackerel, salmon, flounder, cod, catfish, tuna, perch;
  • Shellfish: lobster, crab, mussels, scallops, squid, oysters;
  • Eggs: any;
  • Beef: tenderloin, steaks;
  • Pork: tenderloin, pork loin, ham (however, you need to know the amount of sugar in the product);
  • Poultry: chicken, goose, duck, pheasant, quail, turkey and other species;
  • Other types of meat: goat, lamb, veal, rabbit, venison (preferably dense meats);
  • By-products: liver, kidneys, stomach, heart;
  • Sausages, bacon and other meat products.You can do it in small quantities, the main thing is to read the ingredients so that there is no sugar in the composition;
  • Cheeses: any unprocessed - cheddar, goat, cream, mozzarella;
  • Nuts, seeds: sesame, chia seeds, almonds, walnuts, pine nuts, hazelnuts;
  • Oils and fats: avocado, coconut, olive, lard, lard;
  • Dairy products: milk 3%, butter 82.5%, sour cream from 20%, cream 20-40%, yogurts, whey, cottage cheese from 5%.Natural, from free-grazing cows;
  • Vegetables: low-carbohydrate and non-starchy (mostly all green) - avocado, broccoli, celery, spinach, asparagus, all types of salads, as well as onions, cucumbers, tomatoes (sometimes);
  • Fruits: sometimes sour berries, but not exceeding the daily allowance;
  • Mushrooms: all edible;
  • Cereals: brown rice occasionally;
  • Sweets: natural dark chocolate 70-90%;
  • Spices: pepper, salt, herbs;
  • Drinks: coffee, teas, chicory, sugar-free compote from unsweetened berries.

Note:

  • Cooking methods: any - boiled, baked, grilled, stewed.If meat, vegetables, or fish are marinated before baking, you need to make sure that there is no sugar in the marinade.
  • Snacks.They are not welcome, but if you really want to eat, a piece of boiled meat or fish, a handful of nuts, cheese, hard-boiled eggs, and celery will do.
  • SupplementsIn the first weeks, you can additionally introduce caffeine and creatine into your diet to increase endurance and energy.In the future, the use of exogenous ketones may be necessary to maintain a state of ketosis.

Ketogenic diet menu

Sticking to the suggested diet is not difficult.We present to your attention a sample menu for a ketogenic diet for a week (excluding daily water intake).There are many recipes on the Internet for a ketogenic diet for every day (search by phrases: keto recipes, recipes for the keto diet, keto food), that is, you can eat tasty and varied.

Day 1

  • Breakfast: Boiled eggs, goat cheese, coffee without sugar.
  • Lunch: Chicken salad with feta cheese and green vegetables, dressed with olive oil.
  • Snack: A handful of nuts.
  • Dinner: Beef meatballs with cheddar cheese and tomato.

Day 2

  • Breakfast: Scrambled eggs with bacon and herbs, chicory.
  • Lunch: Grilled tenderloin, avocado, cucumber, cheese and spinach salad.
  • Snack: boiled fish and fresh celery.
  • Dinner: Almond milk, sugar-free lazy cheesecakes.

Day 3

  • Breakfast: omelet with cheese and shrimp, coffee.
  • Lunch: Baked chicken breast with brown rice.
  • Snack: Avocado.
  • Dinner: Grilled beef, green cabbage and tomato salad.

Day 4

  • Breakfast: poached eggs with avocado, tea.
  • Lunch: Salad with trout, mozzarella and greens.
  • Snack: Nuts.
  • Dinner: Pork baked with celery and tomato.

Day 5

  • Breakfast: Cottage cheese casserole with sour cream and berries, chicory.
  • Lunch: Grilled chicken with tomatoes and herbs.
  • Snack: Natural yogurt with nuts.
  • Dinner: Salad of shrimp, sesame, celery, dressed with oil.

Day 6

  • Breakfast: Ketogenic milkshake with chia seeds, cottage cheese, tea.
  • Lunch: Trout baked with cheese and herbs.
  • Snack: Avocado with nuts.
  • Dinner: Turkey chops with green salad.

Day 7

  • Breakfast: Cottage cheese with grated dark chocolate, coffee.
  • Lunch: Cream soup with lamb, asparagus and cheese.
  • Snack: Avocado with lemon juice.
  • Dinner: Sea bass with broccoli.

The menu for the week can be changed at your discretion.

Opinions

Doctors' opinions boil down to the fact that you can stick to this diet for no more than two months.Dr Alan Barkley from the University of Sydney says the keto diet is safe for short-term use.Another specialist says that there are always risks, but they can be avoided by following the doctor’s instructions.

Reviews and results

On the Internet you can see the impressive results of people who followed a ketogenic diet and lost tens of kilograms.However, there are also negative reviews with health consequences.This once again confirms that the diet can only be followed under medical supervision.

Answers to questions

Is it possible to have carbohydrate days?

2-3 months after starting the diet, you can sometimes eat carbohydrates in small quantities, for example, 1 piece of cake once every 2-3 weeks.Then you should go back to your diet.

Is it easy to build muscle mass?

With constant physical activity, you can build muscle, but this will be more difficult than on diets with moderate carbohydrate content.

Does the smell of urine change?

Yes, the urine takes on a fruity acetone smell, this is normal.

Conclusions

From a medical point of view, a diet is a therapeutic diet, which means it must be prescribed by a doctor.Before losing weight on a ketone diet on your own or as part of marathons, which is very fashionable now, we recommend consulting with a medical specialist.