Among the many diets that aid in weight loss is the ketogenic diet, which is characterized by a low intake of carbohydrates and a high amount of fatty foods. Research scientists have shown that this ketogenic diet can help improve conditions in people with diabetes, epilepsy, Alzheimer's disease and even cancer.
ketogenic diet- This is a diet that includes both low-carb and fatty foods. In effect, fat replaces carbohydrate substances. These menu changes put the body into a metabolic state known as ketosis. At the same time, the process of burning fat and releasing energy increases, and ketones are converted in the liver to provide a lot of energy for the brain. A ketogenic diet helps lower blood sugar and insulin levels. So what is a ketogenic diet - commonly known as a ketogenic diet, which is characterized by reducing carbohydrate intake to a minimum and increasing fatty foods in the diet. It stimulates the work of the metabolism, designed to break down fats and ketones, not carbohydrates.
What types of ketogenic diets are there
There are many options for a ketogenic diet. Among the most popular:
- Standard (SKD) is the minimum content of carbohydrates - 5%, the maximum content of fat - 75%, and the average content of protein - 20%.
- Cycling (CKD) - Periodically having time to consume large amounts of carbohydrates. Meanwhile, the first option was observed for 5 days, followed by a few days with a high-carb diet.
- False (NKD) - Use this option to allow carbs to be added before and after training.
- High Protein - Similar to Standard, but BJU is laid out as follows: 35% Protein, 60% Fat, and 5% Carbohydrates.
Standard and high protein options are more recommended. The rest are mostly used by athletes and bodybuilders.
The benefits of a ketogenic diet
A ketogenic diet can help get rid of obesity without compromising your health. Nutritionists claim it is better than a low-fat diet. At the same time, the diet is more nutritious without counting calories. People who put themselves on a ketogenic diet lost weight several times faster, while improving their levels of good cholesterol and triglycerides.
Note: One of the big advantages of a ketogenic diet over a low-fat diet is adequate protein intake, which is very important for the body. A ketogenic diet can help you lose more weight than a diet that focuses on eating small amounts of fatty foods. The important thing is that it all happened without the feeling of extreme hunger.
How it can help people with diabetes and those prone to diabetes
With this problem, metabolism is disrupted, blood sugar rises, and insulin function in the body is disrupted. The ketogenic diet promotes the burning of excess fat, which is important for people with diabetes and those with metabolic disorders. Research scientists have shown that a ketogenic diet can increase the body's sensitivity to insulin by 75%.
Experiments on people with type 2 diabetes gave surprising results - 7 out of 21 patients were able to refuse medication to treat diabetes. Losing weight is more important than other types of diets. In people with type 2 diabetes, insulin sensitivity increases, which triggers fat burning. This is very important for patients.
Other Benefits of Low-Carb Diets
A ketogenic diet is recommended for maintaining health in patients with neurological disorders.
It is also recommended for various diseases such as:
- Cardiology. Positively affects these factors: fat, cholesterol, blood sugar, stress.
- Oncology. It has a beneficial effect on reducing the growth of cancer cells.
- Alzheimer's disease. Improve symptoms and inhibit the development of pathology.
- epilepsy. Reduce the number of seizures in children.
- Parkinson's Disease. Improve symptoms of this disease.
- Polycystic ovary. Lowering insulin has a good effect on the development of the syndrome.
- have brain damage. Reduced concussion impact and reduced recovery time.
- acne. Low insulin levels and not eating too many carbohydrates can help improve skin conditions.
The ketogenic diet is beneficial for many diseases, especially those related to insulin levels, metabolism, and neurology.
what to cut from your diet
All products with high carbohydrate content must be excluded from the menu:
- Sugary - sodas, juices and berry juices, cakes, ice cream, and other sweets.
- Cereals and Starches - Flour, Rice, Grains.
- Fruit products - everything but berries, but little by little.
- Legumes - peas, lentils, beans, etc.
- Vegetable products - potatoes, carrots, sweet potatoes, etc.
- Diet and Fat Free - After processing, they contain a lot of carbohydrates.
- Sauces with sugar and unhealthy fats. Vegetable oil, mayonnaise.
- Alcoholic beverages - they are high in carbohydrates.
Highly processed sugar-free diet foods are not good for a ketogenic diet.
These foods must be eaten
These products need to be consumed while maintaining a ketogenic diet:
- Meat products - ham, sausage products, ham, red meat, chicken, turkey.
- Fatty fish.
- egg.
- Butter and heavy cream from grass-fed cows.
- Raw cheese - mozzarella, goat cheese, etc.
- Nuts - walnuts, pumpkin seeds, almonds, etc.
- Various oils - olive, coconut.
- Plain avocado or salad.
- Low-carb vegetable products - onions, cucumbers, tomatoes and other green vegetables.
- Seasonings in the form of salt, pepper, and dried herbs.
It is recommended to consume the product in pure form so that the recipe of the dish consists of one ingredient.
Sample menu of the week
For clarity, a one-week ketogenic diet menu is provided:
| sky | a meal | menu |
| on Monday | breakfast | Bacon Tomato Boiled Egg |
| dinner | Poultry and Feta Salad with Butter | |
| dinner | Steamed Salmon with Asparagus | |
| Tuesday | breakfast | Scrambled eggs with tomatoes, goat cheese |
| dinner | Almond Milk, Cocoa & Stevia Smoothie | |
| dinner | Meatballs, Cheese and Vegetables | |
| Wednesday | breakfast | milkshake |
| dinner | Avocado Shrimp Salad | |
| dinner | Pork Chops, Cheese and Vegetables | |
| Thursday | breakfast | Fried egg with avocado, onion, pepper |
| dinner | Nuts, Salsa, Guacamole | |
| dinner | Chicken Sauce, Cream Cheese | |
| Friday | breakfast | Unsweetened Yogurt with Coconut Oil and Cocoa |
| dinner | Veal Steak and Vegetables | |
| dinner | Burger with Egg and Cheese | |
| Saturday | breakfast | Eggs with cheese, vegetables and ham |
| dinner | Ham, Cheese and Nuts | |
| dinner | white fish, spinach eggs | |
| Sunday | breakfast | Fried Eggs with Lard and Mushrooms |
| dinner | Sandwiches, Salsa, Guacamole | |
| dinner | Steak with Vegetables |
The menu is required to be as diverse as possible to allow a more complete nutritional combination to enter the body.
What can you eat on a ketogenic diet?
When hunger strikes between meals, you can satisfy it with a healthy snack.
For this you can use:
- Boiled meat or fatty fish;
- permitted cheese;
- some nuts or seeds;
- several hard-boiled eggs;
- Chocolate with 90% cocoa;
- Cocoa and butter milk cocktail;
- yogurt with cocoa and nut butter;
- Strawberry with fresh cream;
- Celery with salsa and guacamole.
You can refresh yourself with a small portion of food prepared for the main meal.
what to eat outside
In dining establishments, there are many different dishes, including fatty varieties of meat and fish. You can get rid of excess carbs by ordering more vegetables. Egg dishes are varied - bacon, cheese, vegetables.
Burgers are best eaten without the bun, but only with the filling. You can add cheese, eggs or bacon to it. If there is nothing suitable for a ketogenic diet, but you still need to lose weight, order cheese mixtures, any kind of meat, fish, eggs, and many vegetables at restaurants and cafes.
How to improve the adaptation period
The ketogenic diet is considered safe for almost everyone, but adapting to the diet can lead to illness, often referred to as the "keto flu. "It is characterized by: general malaise due to lack of energy, disturbances in mental activity, insomnia, beastly hunger, nausea and upset stomach. This can last for a few days and then disappear without a trace. In order to eliminate these symptoms, it is necessary to adjust the low-carb diet immediately on the first day. Before you need to completely eliminate carbs from your menu, these activities can help you lose weight.
Important note: This nutrient causes changes in the water and mineral balance in the body. Additional salt and mineral supplements may be required. The body needs an additional 3, 000 mg of sodium, 1, 000 mg of potassium, and 300 mg of magnesium per day. If you take them, you can avoid nutrient imbalances in your body.
At the beginning of the ketogenic diet, you can eat as much as you want, and do not reduce the intake of high-calorie foods. There is no calorie restriction for weight loss. If you follow all the rules, the side effects of a ketogenic diet will not be as significant.
what questions people ask
If you read the reviews, you can highlight frequently asked questions from people trying to lose weight.
- Can I eat carbs later? Yes, you can. They'll need to be ruled out at first, but after 3-4 months you can enjoy keto and keto-free desserts and don't forget to go back to the ketogenic diet.
- Is it possible to lose or gain muscle mass? Any diet will reduce muscle mass, but with this diet, high protein intake won't make it too noticeable. You can also increase it, but not as much as a diet using carbohydrates.
- How much protein can you eat? The amount should be moderate so as not to increase insulin and reduce the number of ketones. Of all calories you eat, 35% should come from protein foods and the rest from keto foods.
- What should I do if I feel persistent weakness? This may be due to incomplete immersion in ketosis and poor burning of fat and ketone bodies. It is necessary to cut down on carbohydrate consumption and read the full guide to this diet again, observing the ketone counts.
- Bad breath, what should I do? This happens on a ketogenic diet. You need to drink purified water with various natural additives or use chewing gum to lower your ketone levels.
- Is ketosis really bad for your health? People confuse ketosis with ketoacidosis, but it's really dangerous and can happen with an uncontrolled diet.
- I have digestive problems and diarrhea, what should I do? This is a common side effect of the ketogenic diet and goes away on its own after 3-4 weeks.
Like any other diet, the ketogenic diet has side effects. They passed quickly, but if there are long-term problems, it's better to reject this one.
Contraindications
The nutrition of increased ketone numbers is not shown to everyone. Who can practice the ketogenic diet: Diabetics, obese people who need to improve metabolic processes, and people who can maintain this diet long-term.
Please Note: It is not suitable for active athletes and those who want to increase muscle mass. They need to choose different diets. The remaining contraindications are characteristic of human health.
A low-carb diet can help you lose weight and improve your health. You should consult a dietitian or attending physician before switching to the recommended diet.