The basics of the ketogenic diet menu for a week, the benefits and harms

A diet low in carbohydrates to burn fat – so you can describe keto diet in the same sentence. In addition to weight loss technique is used for the prevention of chronic diseases. Analogue is the Atkins diet, but with the difference in the amount of use of protein products.

ketogenic diet

To burn fat stores helps achieve ketosis (getting energy from fats, not glucose). However, Russian sources and experts in the field of sports and nutrition articles treat the West with uncertainty, adapting the data under personal needs.

Such distortion of the source gives rise to contradictions and misleads readers, since the data received from the eminent athletes and sites vary.

What is keto diet

Keto diet included in the category of low carbohydrate food with a predominance of fat in the diet to enter ketosis.

Approximate distribution of proteins, fats and carbohydrates in the day:

  • protein – 35%;
  • fat – 55%;
  • carbohydrates – 10% (5-8% comes from dietary fiber).

The ratio of nutrients different from the usual methods without carbohydrate food, but for weight loss keto diet is really effective. This technique is applied acting bodybuilders diet for men and women has become a way of life, by altering dietary habits.

The essence of the ketogenic diet

Initially the method was developed as an auxiliary tool in the fight against diseases and for the rehabilitation period after surgery. But then the menu keto food penetrated the field of nutrition.

In compliance with keto diet completely eliminated fastest and most complex carbohydrates and drinks that contain coffee. This power causes stress, in response to which the body produces ketone bodies (acetone).

What is ketosis

Ketosis – getting energy from fats, not from glucose entering the body with carbohydrates. Lipids are converted into fatty acids and ketone bodies – the primary energy source. Ketone bodies are molecules transporting energy. Development occurs when glucose deficiency.

Eating less than 20 grams of carbohydrates a week forcing fatty acids are rapidly released from the fat reserves of the body. Large amounts of acids enter the liver where they are converted into ketones during the oxidation. The resulting molecules provide the organism with necessary energy. Ketones are able to cross the blood-brain barrier, supplying the "fuel" the brain in the absence of glucose.

A state of ketosis is achieved and hunger strike, but the lack of delivery of vital micro and macro elements leads to serious problems with health. Keto diet – an alternative approach, which allows to lose extra pounds with less damage to the body.

Basic principles

Universal diet will help get rid of subcutaneous fat, to improve the relief in sports that are relevant in epilepsy and Oncology. When planning power necessary to rely on several principles:

  • mixing carbohydrate foods to a minimum;
  • exception of sugar and products that contain sugar substitutes;
  • the water balance;
  • the use of high quality fats;
  • a gradual transition to ketosis.

During the transition to the keto diet, the body mobilizes the metabolism, getting energy from fat. The lack of carbohydrates does not cause insulin surges, accelerates weight loss.

The effectiveness of the ketogenic diet

The technique is quite controversial, but the popularization of the method, a wide audience reach and an abundance of reviews to determine the performance parameters:

  • when the body enters a state of ketosis, the body faster transportorul fat reserves for later use as energy;
  • gluconeogenesis (the process of converting fats and proteins) requires significantly more energy than the processing of carbohydrates, which leads to an increase in daily calorie consumption;
  • despite the rejection of carbohydrates, satiety does not leave the losing weight during a diet due to the positive dynamics of leptin and ghrelin (the hormones responsible for hunger).

Varieties

There are three types of the ketogenic diet:

  1. Classic – common variant with the standard diet. Characteristic is the high percentage of fat in the menu, the average number of proteins, low carbs. It is recommended that in the absence of physical activity and low levels of activity.
  2. Targeted – in the diet carbohydrates are added at a certain time, the number of servings specified. Download of the carbohydrates takes place on training days - before and after exercise to increase strength and endurance and replenish energy reserves. Rest days are encouraged to adhere to the classical version of the diet.
  3. Cyclic – the principle resembles a protein-carbohydrate alternation, when the download is carbohydrates is built in accordance with plans: training, busy schedule, etc. the Amount of fat in the diet is reduced due to the increase in protein. The amount of carbohydrates – 7 g per 1 kg of body weight. The duration of the download – from 8 to 36 hours depending on individual needs. It is recommended that a cyclic keto diet athletes with active lifestyles, intense mental and physical activities, in times of illness and fatigue.
the effectiveness of the ketogenic diet

Testimony

Keto diet is relevant to:

  • lovers of fatty foods;
  • athletes with prevalence of aerobic exercise, strength training built in many repeated modes with light weight. Due to the lack of glycogen strength exercises will be given work;
  • wanting to lose weight, but no added training;
  • preserve muscle the hypertrophy (increase) of muscle.

Advantages

While maintaining a keto diet:

  • reduces the number of pimples due to the stabilization of insulin (low blood sugar);
  • risk HDL, heart disease and blood pressure on keto diet is reduced to zero;
  • support in the treatment of cancer, slows the growth of tumors;
  • easing symptoms of Alzheimer's disease;
  • the reduction of seizures in epilepsy in children and adults up to 50%;
  • reduces the symptoms of Parkinson's.

Disadvantages

However, the technique is not without drawbacks:

  • the peculiar smell of acetone breath, sweat and urine due to increased fat metabolism. At the same time, the more subcutaneous fat and faster the weight loss, the stronger the presence of the smell. Is not a deviation from the norm;
  • a painful condition. The transition to keto menu and the achievement of ketosis accompanied by a catarrhal condition-headaches, irritability, nausea, insomnia, the desire to eat foods with carbohydrates, and cramps. The last symptom is eliminated with the help of electrolytes;
  • constipation. The lack of fiber and magnesium to the diet leads to the disease;
  • the risk of ketoacidosis in diabetes of the 1st type, rare in the 2nd type.

Contraindications

Despite the benefits of the keto diet has contraindications:

  • pregnancy and breast-feeding;
  • high levels of cholesterol;
  • diabetes mellitus;
  • diseases of the gastrointestinal tract, heart, kidney;
  • difficulty digesting fatty foods;
  • failure of the thyroid gland;
  • porphyria.

Permitted foods

To use the keto diet allows foods without limitation of the percentage of fat:

  • meat, poultry, game;
  • fish and seafood;
  • sausages;
  • unrefined oil, sauces without added sugar;
  • mushrooms;
  • green vegetables, herbs;
  • green fruits, citrus fruits;
  • nuts and seeds;
  • milk, dairy products;
  • cheeses;
  • eggs;
  • animal fat.

From drinks recommended to give preference to mineral water, tea and coffee without caffeine.

Prohibited products

The list contains the prohibited products:

  • vegetables containing starch;
  • flour, flour and cereal products;
  • sugar and products that contain it;
  • fruit, packaged juices;
  • caffeine;
  • alcohol.

The diet to maintain ketosis

diet keto diet

To sum up: keto food rebuilds the body from the breakdown of carbohydrates (glycolysis) for the breakdown of fats (lipolysis). The process is called ketosis. Starting the process takes 7 days. The body goes through 4 stages:

  1. The depletion of glucose, the first day on the keto diet consumed of carbs from recent carbohydrate meals.
  2. Processing of the glycogen reserves of a substance from the muscles and liver lasts 48 hours.
  3. Processing proteins and fats – depletion causes the body to go to the breakdown of muscle fibers. Stage is considered the most severe.
  4. The launch of lipolysis – ketosis, which occurs when there are insufficient carbohydrates and slower burning proteins.

Diet for weight loss and maintenance of ketosis is built in accordance with a predominance of fat. However, no diet will work in excess of the energy produced, so it is critical to correctly calculate daily caloric intake and create a deficit.

Ketosis implies a change in the balance of fluid and minerals, so it is recommended to increase the intake of salt (about 4,000 mg of sodium, 1000 mg of potassium, 300 mg magnesium per day), and on training days – add electrolytes to reduce the risk of seizures.

Sample menu keto diet for a week

As an example, given a menu, which can be adapted according to personal preferences.

For women

Special menu for a week for women for keto diet. Portions are formed in accordance with the daily caloric need:

Day

Meal

The menu for the day

1 day

Breakfast

Omelette, salad with meat and vegetables

Brunch

Cheese, Apple

Lunch

Beef broth, brown rice with vegetables

Afternoon tea

Ryazhenka

Dinner

Baked red fish, vegetables

Day 2

Breakfast

Fish cakes, toast with ham

Brunch

Avocado with sesame seeds

Lunch

Soup, fish cakes, vegetables

Afternoon tea

Plain yogurt

Dinner

Rump steak, greens

Day 3

Breakfast

Ham and eggs, salad from fresh vegetables

Brunch

Cottage cheese with nuts

Lunch

Chicken soup, rabbit pot stickers, salad

Afternoon tea

Yogurt

Dinner

Baked chicken, pumpkin fritters

Day 4

Breakfast

Boiled eggs, meat salad

Brunch

Cheese

Lunch

Ear, medallion steak, vegetable salad

Afternoon tea

Ryazhenka

Dinner

Beef liver pate, salad of green vegetables with butter

Day 5

Breakfast

Turkey, toast with peanut butter

Brunch

Nuts

Lunch

Soup, fish cakes

Afternoon tea

Yogurt

Dinner

Mushrooms baked with cheese, vegetables

Day 6

Breakfast

Cheesecakes, Apple

Brunch

Avocado

Lunch

Chicken broth, salad with sour cream

Afternoon tea

Yogurt

Dinner

Chicken sausages, cucumbers

Day 7

Breakfast

Scrambled eggs, toast with avocado and ham

Brunch

Cheese

Lunch

Mushroom soup, chicken fillet with grilled vegetables

Afternoon tea

Yogurt

Dinner

Cabbage rolls

A ketogenic diet works on the principles of ketosis that occurs when a deficiency of carbohydrates and proteins. The method is effective in weight loss and used to prevent serious diseases. If you love greasy food and are willing to radically change eating habits, then keto will be suitable for the experiment.

Correctly count the calories, proteins, fats and carbohydrates, follow a health during diet and be healthy!

23.07.2019