Among the many weight loss diets based on reducing the caloric content of incoming food, there are those that rebuild the body, forcing it to intensively spend its own reserves. Not smooth burning, but forced breakdown of fat cells is the principle of such diets. The most famous of these is the ketogenic or keto diet.
What is the keto diet
The keto diet is a nutritional option when the intake of carbohydrates in the body is sharply limited. The essence of the keto diet is that with this regimen, not glycogen is produced in the liver, but fatty acids. And their decay forms ketone bodies, which are a reserve source of energy. This is an ancient mechanism, in fact an emergency one, it saves the body in case of a lack of carbohydrates. In normal mode, the human body receives a large share of energy from carbohydrates, they are easier to convert into glucose, which is needed to provide energy to the brain and body. In an emergency, fat reserves begin to be intensively consumed.
Types of keto diet
There are several types of keto diet. A person chooses his own, based on personal preferences: what goals he has, what result he wants to achieve and what opportunities there are for this. Basically, the following types are distinguished:
- Classic. This is the standard option, in which the incoming energy is distributed as follows: fats account for 75%, proteins - 20%, carbohydrates - the remaining 5%. Refusal of carbohydrates should be increased gradually. You can read more about this below.
- Transformed. In it, the share of fats is 40%, and proteins and carbohydrates account for 30%, respectively. As a rule, this option is observed in the transitional period.
- target. This option is most often used by athletes or people who are intensively involved in sports. The principle is to consume carbohydrates immediately after training to replenish muscle glycogen stores.
- Cyclic. Alternating between a keto and a carbohydrate diet in order to build muscle mass and "dry" it at the same time. Usually alternate 4 days of keto and 2 days of carbohydrate diet with one fasting day.
- The keto diet is high in protein. Carbohydrates are still meager, but some of the fat is slowed down by protein. This option is suitable for those who want to save muscle or people who, due to problems with the gastrointestinal tract, have impaired absorption of fats.
- In the vegetarian version, the source of proteins and fats are plant products, otherwise it is the same keto diet.
- Some nutritionists use the term "dirty" keto diet. This applies in cases where fats and proteins come from fast food and other unhealthy foods. But it can't be called a complete diet.
Why You Shouldn't Count Calories
All low-carbohydrate diets have the effect of automatically regulating appetite. When carbohydrates are not supplied to the body, the level of glucose (or ketones) in the blood remains stable, and decreases only when it is necessary to replenish the body's energy supply. As a result, the body itself adapts to the conditions created for it. Subject to the requirements of the keto diet in terms of nutrient proportions, the required calorie content will add up by itself.
Important. If the goal of the keto diet is to gain muscle mass, then the calorie content still needs to be taken into account.
Principles of the ketone diet
The main principle of the keto diet is not to let yourself relax. The state where the body uses ketones for energy cannot be maintained in the event of a breakdown. If you eat more carbohydrates, the body will immediately respond and come out of ketosis. Everything will have to start over. If you are not ready to adhere to such a radical diet, you should not even start.
What is ketosis
Ketosis is a state in which the body uses ketone bodies rather than the usual glucose as an energy source. You can also find such a definition as a metabolic state. It is the activation of this body system that is the goal of the keto diet.
How to get into ketosis
To achieve the metabolic state of the body, certain rules must be observed. The body must have time to adapt, so everything should be gradual, without sudden changes in diet.
- Change the total amount of carbohydrates consumed per day. Their number should tend to 40-50 grams. Next, you should reduce it to 20 grams. Carbohydrates are consumed in the morning.
- Drinking clean water, at the rate of 3 liters per day or more, depends on the person's body weight.
- Meals should be 5 times a day, with a break of 3-4 hours. The last - 3 hours before bedtime.
- Snacks are prohibited. Unplanned food intake raises the level of sugar and insulin in the blood, which nullifies the effort.
- It is advisable to limit salt intake so as not to overload the kidneys.
- During the diet, it is advisable to devote at least 30-40 minutes a day to physical activity, this will help speed up the process of losing weight.
If a person does everything right, then entering ketosis will be carried out in stages, as the body gets used to the keto diet.
Signs of ketosis
There are signs that show successful entry. By a certain point, the body adapts, understands that there will be no more carbohydrate intake and begins the process of restructuring. Its onset can be understood by the presence of clear signs.
Dry mouth
One of the first signs that indicates that the process of accelerated metabolism has begun in the body. It is necessary not to forget about the abundant consumption of clean water. If this condition worries, then it is worth adding a little salt to the water you drink during the day.
Frequent urination
It is also a characteristic sign that the body has entered keto mode. The results of the breakdown of ketone bodies - acetates - are excreted from the body with urine. This is especially true for those who are just starting to enter a state of ketosis, while the body adapts to the new regimen. Again, it is worth recalling the importance of the drinking regimen.
Energy boost
One of the positive aspects indicating the successful restructuring of the body is a clear feeling of a surge of strength. As a rule, it manifests itself after a period of decline and weakness. The fact is that when the level of carbohydrates is reduced, the body does not receive enough glucose, and ketones have not yet begun to break down. This leads to a feeling of weakness and lack of strength. When the liver begins to produce fatty acids instead of glycogen, the incoming food begins to be completely absorbed, which causes a noticeable increase in energy levels.
Decreased appetite and hunger
This shows that the final stage of entry has begun. The body has fully adapted to the incoming diet, there are no sharp spikes in insulin, and now the feeling of hunger arises when it is really appropriate. The fat reserve of the body is consumed constantly, this allows you to keep a certain level of energy without feeling hungry. The transition to this state can take from 2-3 days to several weeks, depending on the characteristics of the body and habitual physical activity.
The appearance of the smell of acetone from the body and from the mouth
This is also possible on a keto diet. This is due to the removal of the decomposition products of ketone bodies. The human excretory system is not only the rectum and bladder. Through sweat and lungs, unnecessary elements are also brought out. If you are concerned about fruity or acetone breath or perspiration, you can add some carbohydrates to your diet. But, as a rule, this effect does not last long, up to several days, and then everything returns to normal.
All of the above signs are normal, and indicate the beginning of the metabolic regime in the body. If, with all this, a person feels a strong deterioration in well-being, it is recommended to start over and more smoothly reduce carbohydrates in the diet.
Possible side effects
A keto diet, even with a smooth entry, is a rather serious shock for the body. The human body adapts to any diet. But in some cases, this can take a long time and be accompanied by unpleasant sensations.
Keto flu
So called a set of signs that most closely resemble the symptoms of a viral disease. The more carbohydrates in the usual menu, the harder it will be to switch to a keto diet. The load on the liver, pancreas changes, even the bacteria that inhabit the intestines are forced to process other food. All these processes of restructuring may be accompanied by certain signs. The "keto flu" includes:
- Headaches and slight confusion.
- Fatigue and brokenness.
- Drowsiness.
- Nausea and discomfort in the intestines.
To alleviate these symptoms, it is recommended to drink as much water as possible, you may need to take additional micronutrients. As a rule, this condition lasts for 5-10 days and gradually disappears.
leg cramps
Seizures are most often associated with active urination and leaching of electrolytes from the body. In order to avoid such a side effect, it is recommended to start taking additional magnesium and potassium immediately from the beginning of the keto diet. It is advisable to use prolonged-release supplements, they will better help to cope with such an unpleasant condition. In the case of very severe and painful cramps, you can slightly increase the amount of carbohydrates in the diet, but this seriously slows down the achievement of the desired result.
Ketoacidosis
If ketosis is a state in which a person purposefully introduces the body with the help of a diet, then ketoacidosis is a dangerous complication. This condition occurs when ketones are unable to enter the cell to provide energy. In the vast majority of cases, this is due to the level of insulin in the blood. Ketoacidosis is extremely rare in people who do not have diabetes. On the other hand, the debut of the disease can happen at any time, so there are certain signs that you need to pay attention to.
- Nausea and vomiting.
- Severe pain in the abdomen.
- Dehydration.
- Drowsiness.
- Low blood pressure and high pulse.
If these symptoms appear, you should immediately contact a medical institution. Doctors should definitely tell you that you are on a carbohydrate-free diet. This will help to quickly diagnose and take a blood test for certain indicators: glucose, ketones and triglycerides.
Tachycardia
This may also be due to a decrease in the amount of fluid in the body. The heart needs more effort to pump thickened blood. It may feel like it beats hard, or too often. Drinking regimen and taking minerals will solve this problem within a couple of days. If nothing is done, the symptoms can persist for 10-14 days. In a person without heart disease, this should not cause concern.
Dehydration
A dangerous and unpleasant side effect that can occur if the drinking regimen is not followed. At least three liters of clean water per day, and for a person of large build, with an above average weight, this figure should be more. To correctly calculate your dose, there are recommended parameters: about 40 ml of pure water per kilogram of weight, with a minimum of 3 liters. That is, a person weighing 80 kg needs to consume 3. 2 liters of water per day, 100 kg - 4 liters, and 60 kg or less - 3 liters.
Constipation on the keto diet
Constipation can be related to two factors:
- Dehydration of the body.
- Lack of fiber due to carbohydrate restriction.
In the first case, it is necessary to adjust the amount of water in the direction of increase. The liquid is excreted not only in the urine, a large amount is absorbed in the intestines. This leads to difficulty in peristalsis due to compaction of the contents, and therefore to constipation.
In the second case, constipation occurs due to the fact that the usual diet has changed. As a rule, the main amount of fiber comes from carbohydrate foods. In this case, it is necessary to change the diet so that the proportion of carbohydrates remains low, but their source is non-starchy vegetables. Eating greens, salads, zucchini or cucumbers will help.
Flaxseed, steamed with boiling water, will not add carbohydrates, but will calm the stomach and facilitate digestion.
Mineral deficiency
Rapid metabolism and dehydration can lead to loss of minerals. To restore balance, it is desirable to include vegetables rich in these substances in the list of products. All types of cabbage, leafy lettuce, spinach and asparagus will help support the body. You can also use appropriate nutritional supplements, which can be purchased at pharmacies, so that micronutrient deficiencies do not affect health.
Bad breath
Breath with the smell of overripe fruit or acetone indicates that the body is in ketosis. Also, such a problem is possible with dehydration or problems with the digestion of large amounts of protein. If this trouble does not go away in a week and worries despite the normal drinking regimen and oral hygiene, it is worth increasing carbohydrate intake to 50 grams per day. This will slow down your metabolism and delay your weight loss results, but the odor problem won't be that much of a concern.
Exacerbation of urolithiasis
This may be the body's reaction to excess protein in the diet. As the consumption of meat, including red meat, increases, the overall acidity of the body increases. Plus increased stress on the kidneys. To reduce these manifestations, it is recommended to reduce the consumption of red meat in favor of white and try to eat foods that alkalize the urine. These are, for example, linseed and olive oils, as well as legumes.
Raising the level of bad cholesterol in the blood
This is a fairly rare effect, which, nevertheless, can cause concern to a person. Eating saturated fats, such as fatty meats, lard, and butter, leads to increased levels of bad cholesterol. It is worth replacing them with unsaturated options: olive and linseed oils, nuts, fatty fish. With such a diet, the total cholesterol level can be quite high, but this is good cholesterol, which is necessary for health, maintaining the elasticity of blood vessels and muscles, hormonal levels and metabolism.
There is a simple way to roughly determine which product category a fat belongs to: if it remains solid at room temperature, it is saturated, it is better not to use it.
Who is not on the keto diet?
Like any nutrient cut, the keto diet has its own specifics and limitations. Mostly they relate to health problems. Among the absolute contraindications:
- Fat malabsorption. Pancreatitis, liver failure - with such diseases, the keto diet will cause serious harm to the body.
- Renal failure. A large load on the kidneys due to the protein diet will lead to difficulty in the work of these organs.
- Pregnancy or breastfeeding. The female body during this period works to the limit, you can not add additional stress to it, the consequences can be unpredictable.
In other cases of any health problems, before starting such a strict diet, it is better to consult a doctor to determine whether such a diet is right for you.
Keto diet for diabetes
Separately, it is worth mentioning the possibility of a keto diet in patients with diabetes. If a person suffering from type 1 diabetes decides to start a keto diet, this should be strictly controlled. The doctor must give permission based on his knowledge and medical experience. Although in general, low carbohydrate intake contributes to a decrease in glycated hemoglobin, one should be aware of the possible complications in the form of ketoacidosis or hypoglycemia. In addition, weight loss forces you to revise the doses of insulin administered.
As for type II diabetes, the situation is slightly better. Studies have been conducted that examined the effect of the keto diet on cholesterol and glycated hemoglobin in the blood. Overall, most patients experienced positive outcomes. In summary, the benefits of the diet for Type II diabetes include:
- Alignment of the lipid profile. Good cholesterol replaces bad, performance improves.
- Decrease in insulin resistance. You need to take less antidiabetic drugs.
- Weight loss. One way or another, this was observed in the vast majority of cases.
In the long term, it is not known whether this effect will last, but it is very difficult to maintain a keto diet for a long time. But as a periodic unloading, it is very suitable.
List of Recommended and Prohibited Products
When a person decides that a keto diet is right for him, the question of which foods to choose makes him think. If everything is more or less clear with protein, then what to get carbohydrates and fats from is not always clear. To facilitate this task, below you can find a list of products divided into categories. They can be consumed on their own, or cooked at home various dishes.
Featured Products
There are foods that can be consumed with almost no restrictions. These include:
- Meat and meat products.
- Chicken, turkey, duck.
- Fish, sea and river.
- Egg white.
- Green vegetables.
- Olives and olives.
Some products, in addition to protein and fat, contain large amounts of carbohydrates, so they are not prohibited, but the ratio of nutrients must be taken into account so as not to exceed the norm for carbohydrates. Below is a table of some permitted products, with an approximate composition per 100 grams.
| Name | Squirrels | Fats | Carbohydrates |
| Peanut | 26 | 45 | ten |
| Milk 3. 2% | 2. 9 | 3. 2 | 4. 7 |
| Chicken egg | 12. 8 | 11. 6 | 0. 8 |
| Curd 4% | 21 | four | 3 |
| Mozzarella cheese | 22 | 22 | 2. 8 |
| Sour cream 25% | 2. 6 | 25 | 2. 5 |
| Olives | 0. 8 | 10. 7 | 6. 3 |
For easy calculation, use the calorie calculator. The calculator already has a large database of products, and many ready-made meals are also calculated.
Prohibited Products
All foods high in carbohydrates are prohibited. First of all it is:
- Cereals and flour products.
- Baking, including unsweetened.
- Carbonated drinks.
- Pasta.
- Vegetables high in starch.
Separately, it is worth noting low-fat dairy products. On a keto diet, fat is more important than protein. And such milk does not contain fat, but it contains a large amount of lactose.
fruits on a keto diet
Despite the sweetness, almost all fruits contain a meager amount of carbohydrates, but a lot of water and dietary fiber, which are not counted in the content of net carbohydrates. The most suitable fruits for the keto diet menu are shown in the table. Table based on 100 g.
| Name | Fats | Carbohydrates (total) |
| Avocado | twenty | 6 |
| Lemon | 0. 1 | 3 |
| Raspberry | 0. 5 | 8. 3 |
| Watermelon | 0. 1 | 5. 8 |
| Melon | 0. 3 | 7. 4 |
Some fruits are strictly forbidden to buy and consume. These include:
- Banana.
- A pineapple.
- Grape.
- Mango.
- Orange.
There are too many sugars in such fruits, and, accordingly, carbohydrates.
Keto diet menu for the week
The menu below for the week for women and men is the same. If necessary, it can be independently adjusted according to personal needs. In the keto diet, the menu is built according to certain principles, where the main thing is not the calorie content, but the proportion of nutrients in the diet.
The optimal diet of the keto diet for a week looks something like this:
Day 1
- Breakfast - fried eggs.
- Lunch - schnitzel with cheese.
- Snack - olives or black olives.
- Dinner - pork chop with spinach.
Day 2
- Breakfast is an egg and milk omelet.
- Lunch - fish and vegetable salad.
- Snack - hard cheese.
- Dinner - grilled chicken.
Day 3
- Breakfast is cottage cheese.
- Lunch - grilled turkey with arugula and spinach salad.
- Snack - avocado.
- Dinner - salmon with a green bean garnish.
Day 4
- Breakfast - boiled eggs.
- Lunch - white fish cutlets.
- Snack - fruit.
- Dinner - Greek salad.
Day 5
- Breakfast - drinking yogurt and peanuts.
- Lunch - pork steak and tomatoes.
- Snack - cheese.
- Dinner - cottage cheese.
Day 6
- Breakfast is an omelet.
- Lunch - fried fatty fish.
- Snack - vegetable salad.
- Dinner - chicken stewed in coconut milk.
Day 7
- Breakfast - scrambled eggs with mushrooms.
- Lunch - roast beef.
- Snack - nuts, berries.
- Dinner - fried chicken.
Recipes for the keto diet
Despite the strictness of the keto diet, there are delicious recipes that follow all its principles. They can also be cooked with a cyclic diet, when high and low carbohydrate intake alternate.
Appetizing broccoli casserole with cheese
The recipe is suitable for beginners, it fits into both keto and regular meals. It is easy to prepare such a casserole, you need the following ingredients:
- Eggs - 2 pcs.
- Broccoli - 200 gr.
- Hard cheese - 20 gr.
- Onion - 1 pc.
- Cream 10% - 50 ml.
- Butter - 20 gr.
Broccoli, disassembled into inflorescences, boil in boiling water for 15 minutes. While the cabbage is cooking, fry finely chopped onion in butter until golden brown. Cooked broccoli is added to the onion, lightly fried all together. Then pour 2 beaten eggs into the pan, sprinkle with grated cheese and bake under a closed lid over low heat for 10-15 minutes.
Omelet with bacon, cheese and mushrooms
This recipe will also appeal not only to those who are losing weight on a lack of carbohydrates. To prepare such a dish, you need to purchase the following components:
- Eggs - 2 pcs.
- Hard cheese - 30 gr.
- Bacon or brisket - 60 gr.
- Mushrooms - 100 gr.
- Olive oil - 2-3 tablespoons.
First, fry the mushrooms and bacon in olive oil. Then beat the eggs, mix with grated cheese and pour the mixture into the pan. Fry on one side until cooked, turn over, fry on the second.
Cream of cauliflower soup with chicken broth
This diet homemade soup with a delicate texture is keto-friendly while also being good for the stomach. To prepare it, you need:
- Cauliflower - 200 gr.
- Onion - 1 pc.
- Hard cheese - 50 gr.
- Cream with a fat content of 20% - 30 gr.
- Butter - 20 gr.
- Chicken broth - 150 gr.
Finely chop the onion and fry in oil. Boil the cauliflower and grind with a blender. Add cabbage, cream, fried onions and grate cheese to the broth. Cook, stirring, 10 minutes.
Reviews of doctors about the keto diet
According to experts, the keto diet is very tough and has a number of serious contraindications. The essence of restrictions is to lose weight or unload some organ. And keto, according to doctors, overloads the body and introduces it into a state of stress. Endocrinologists are categorically against such restrictions without serious medical reasons.
Some doctors believe that a week or two of such restrictions will only benefit, but you can’t eat like that all the time. In any case, starting a keto diet should be under the supervision of a doctor.
Conclusion
The keto diet is not for everyone. A person should be healthy, not have problems with the absorption of fats. This is not a magic pill that will help you lose weight and still eat delicious fatty foods. This is a fairly serious blow to the body, actually forcing it to go into survival mode. Yes, the results are amazing, excess weight goes away quickly. On average, a woman of normal build can lose up to 5 kg in 10 days of keto. The question is how a particular organism will react to this. Also, the difficulty lies in fixing the weight lost.
If you still decide on such strict restrictions, do not forget about medical supervision, drinking regimen and the fact that such a keto diet is not designed for a long time.