Ketogenic diet for weight loss: what you can eat - sample menu

The ketogenic diet, or ketonic, or keto, is one of the nutritional systems well studied by scientists, the benefits of which have been proven by many experiments and clinical studies.

However, the scheme is complex.It is not suitable for everyone and has many pitfalls.

What is the keto diet?

This is a type of low-carb, high-fat diet on the menu.Similar to a regular no-carb diet or the Atkins diet.

A diet that significantly reduces the amount of carbohydrates and increases fat intake puts the body into ketosis.

Ketosis is a metabolic state in which fat is the body's main source of energy.This occurs when the intake of carbohydrates, usually the main source of energy, is reduced to a minimum.

Ketosis occurs during fasting, pregnancy and infancy.It can be artificially induced in adults by switching to a high-fat, low-carbohydrate diet.

In a state of ketosis, insulin levels decrease.Fatty acids leave the adipose tissue in large quantities and enter the liver, where they are oxidized and converted into ketone bodies, or ketones, which are a source of energy.

Formed:

• beta-hydroxybutyrate, the main ketone body circulating in the blood;
• acetoacetate is the main product of the liver;
• acetone is an unstable ketone responsible for the formation of a specific breath odor.

Ketone bodies are able to penetrate the blood-brain barrier and feed brain cells in the absence of glucose.

The continuous reduction in insulin and sugar levels that occurs with a ketogenic diet has numerous beneficial effects on human health.

What is the difference between ketosis and ketoacidosis?

The ketosis that develops when following a low-carb diet is fundamentally different from diabetic ketoacidosis.

In people who do not have diabetes, blood sugar levels remain within normal limits.When carbohydrate stores are depleted, the liver begins to produce glucose from other sources (pyruvate, glycerol and amino acids).

This makes it possible to maintain normal blood glucose levels and ensure the concentration of ketone bodies within 8 mmol/l, which is safe for health.

In type 1 diabetics, ketone levels reach 20 mmol/L.And this condition is already life-threatening.

How is the food here: the options

1. Standard protocol.It involves the consumption of large amounts of protein and fat and the minimization of carbohydrates - no more than 50 g per day.The menu includes 75% fats, 20% proteins and 5% carbohydrates.
2. The keto diet is rich in protein.Same as the standard regimen, just more protein.60% - fats, 35% - proteins, 5% - carbohydrates.
3. Cyclical option.With this food system, 5 days follow the standard pattern and 2 days are high in carbohydrates.Reminds me of the BUTCH diet.
4. Targeted approach.They eat a ketogenic diet and consume carbohydrates before and after workouts.

All scientific research conducted evaluated only the standard version.

The cyclical and targeted approach is used only by athletes, mainly bodybuilders.These meal plans are not intended to help you lose weight or improve your health.

How does the keto diet affect weight loss?

Scientific evidence shows that it is a highly effective weight loss method that provides more sustainable results compared to traditional low-fat weight loss systems that require severe calorie restriction.

It was shown that those who lost weight who were on a ketogenic diet lost 2.2 times more pounds of excess weight than volunteers who were on a low-fat diet with strict calorie restrictions.

The mechanisms of weight loss on a keto diet are as follows.

1. Significant protein intake, which is essential for sustained healthy weight loss.
2. Gluconeogenesis.Proteins and fats are converted into carbohydrates.This process can burn extra calories throughout the day.
3. Appetite suppression.The ketogenic diet normalizes the levels of the hormones leptin and ghrelin, which are responsible for eating behavior.
4. Increased sensitivity to insulin.Insulin resistance leads to excessive weight gain.Therefore, the increased sensitivity to the hormone accelerates the metabolism and promotes the rapid breakdown of fat deposits and reduces the rate of formation of new ones.

Treatment and prevention of metabolic syndrome and type 2 diabetes

Metabolic syndrome is a metabolic disorder that significantly increases the risk of developing obesity, type 2 diabetes, and heart disease.

The signs that indicate that a person has metabolic syndrome are:

• high blood pressure;
• abdominal obesity (big belly);
• high blood sugar levels (even if diabetes has not yet been diagnosed);
• poor lipid profile indicators (rules for self-decoding cholesterol analysis).

All these indicators can be improved without medication by changing lifestyle and diet, for example, switching to a ketogenic diet.

1. Increasing the sensitivity of body cells to the hormone insulin plays an important role in the treatment and prevention of diabetes and metabolic syndrome.With a keto diet, insulin sensitivity increases by 75%.Some people with diabetes may even stop taking their medications.
2. Lipid profile indicators improve.Positive changes affect both cholesterol and triglyceride levels.
3. Additional support for the body is provided by the formation of ketone bodies, which themselves have beneficial properties.

What other therapeutic effects does the keto diet have?

1. Help treat epilepsy.A current meta-analysis of 70 clinical studies found that the keto diet reduced the number of seizures by 50% in 46-62% of cases.The exact mechanism of the anticonvulsant effect of the diet has not been established.Scientists believe that the positive effect may be due to an increase in the amount of the antioxidant glutathione in the mitochondria, an increase in the influence of the inhibitory neurotransmitters GABA and adenosine, etc.
2. Therapy for Alzheimer's disease.Some small studies have shown that the keto diet improves the condition of patients with mild Alzheimer's disease.In patients with this disease, the flow of glucose in the brain is impaired.And ketone bodies make it possible to feed the brain with energy without the participation of glucose, while simultaneously reducing the toxic effects of glutamate.
3. Support for patients with parkinsonism.According to some studies, a low-carbohydrate diet is beneficial for people suffering from Parkinson's disease, as it prevents the death of dopaminergic neurons and damage to mitochondria.
4. Help for children with autism.There is some suggestion that the keto diet improves behavior in children with autism.And it does so more effectively than the Atkins diet, the gluten-free diet, and the casein-free diet.However, the data on this matter are still so few that they cannot be considered completely reliable.
5. Cancer treatment.Tumor cells operate exclusively on glucose.They cannot get energy from ketone bodies.Therefore, switching to a ketogenic diet promotes cell death in malignant tumors.However, experts emphasize that the method can only be used together with chemotherapy treatment and with the doctor's permission.And you shouldn't put too much hope in this approach.
6. Improved skin condition.In particular, the elimination of acne.Low insulin levels and the removal of all processed foods from the diet, as required by the diet, eliminate chronic inflammation that affects the skin.
7. Treatment of polycystic ovary syndrome.The disease is associated with impaired metabolism of glucose and androgens.The keto diet helps restore insulin sensitivity, which suffers in women with polycystic syndrome.

What not to eat on the keto diet: list of foods

• Sugar in any form.Prohibited foods include obviously sweet foods (candy, ice cream) and foods that don't look sweet, but contain this ingredient in their composition.It can also be store bought ketchup.
• Cereal crops: wheat (including spelt), rye, barley, rice, corn.
• Vegetable oils that make you fat - soybean, corn, sunflower, canola.And also trans fats.
• The fruits.Except for a small number of berries, such as strawberries.
• Legumes.Beans, peas, lentils, etc.They can be used in green form, for example bean pods.
• Tubers and rhizomes.Potatoes, carrots, beets, parsley, etc.
• Any "dietary" food product, for example, low-fat cottage cheese (in such products, fat is replaced by sugar).
• Products with sweeteners in the form of sugar alcohols (xylitol, erythritol) have a negative effect on ketone bodies.
• Gravy and sauces, in the preparation of which sugar, starch and flour were used.
• Alcohol.
• All finished products produced by the food industry.

Ketogenic diet: what you can and should eat

• All types of meat: beef, pork, poultry, lamb, etc.
• Fish and seafood.
• Eggs.
• Vegetables.Green is preferred.Others are also allowed (tomatoes, eggplants, onions, sweet peppers) - the main thing is that there is a lot of fiber and practically no easily digestible carbohydrates.
• Fat dairy products - cream, butter, cheese.
• Nuts and seeds.
• The mushroom.
• Suitable vegetable oils: olive, coconut oil, avocado.
• Fermented foods: natural yogurt, kefir, sauerkraut, etc.
• Spices and seasonings.

Sample menu for a week for women and men on a ketogenic diet

Monday	Tuesday
Breakfast: omelette with bacon and tomatoes. Lunch: cauliflower and broccoli soup in chicken broth, boiled chicken with fried eggplant and bell pepper. Dinner: a piece of red fish baked in sour cream with vegetable salad.	Breakfast: full-fat natural yogurt without sweeteners or flavors with nuts and/or seeds. Lunch: bone broth (preferably beef) with a boiled egg, a piece of boiled beef with sauerkraut (no potatoes). Dinner: boiled chicken with zucchini.
Wednesday	Thursday
Breakfast: scrambled eggs with bell pepper. Lunch: fish soup (without potatoes), pork with steamed green beans. Dinner: chicken breast baked in the oven with sour cream, cucumbers and tomatoes.	Breakfast: cottage cheese with normal fat content without sugar and flavoring. Lunch: mushroom soup (without potatoes and noodles), minced steak with eggs and vegetable salad. Dinner: baked fish under a cheese crust with vegetables.
Friday	Saturday
Breakfast: soft boiled eggs with a piece of cheese. Lunch: sauerkraut soup (without potatoes), boiled chicken liver with sour cream and fried onions, with shirataki noodles. Dinner: salad with fish and/or seafood (without potatoes and rice), but with green vegetables, tomatoes, etc.	Breakfast: cottage cheese with herbs. Lunch: bone broth with meatballs (without flour or bread), beef azu with boiled cabbage (fresh or sour). Dinner: boiled chicken with radish and cucumber salad.
on sunday	Let's move on to next week
Breakfast: scrambled eggs with cheese. Lunch: light vegetable soup with cauliflower and broccoli (no potatoes), whole chicken baked in the oven, with cucumber and tomato salad. Dinner: boiled mushrooms with sour cream, with vegetable salad.	We repeat the first week, trying to add maximum variety to the menu.In the world there are a large number of recipes that complement the keto diet.

Rules to be followed

1. You can and should eat as much as possible without counting calories.
2. You can only eat the right fats.This means that you can only cook with oil that can withstand heat treatment.Salads should only be topped with the right dietary dressings.
3. There should be a lot of fat in the diet.You can't focus on protein.
4. Tea, coffee, instant chicory and many other beverages are allowed.The main selection criterion is the absence of sugar and sweeteners in the drink.
5. You should try to put a lot of spices in your food.

The right foods when losing weight on a ketogenic diet

Because the ketogenic diet does not require counting calories, snacking is not only allowed, but encouraged.But they must be accurate.

Allowed:

• boiled eggs;
• meat chips;
• cheeses;
• nuts, seeds, as well as various pastes and oils prepared from them;
• berries, for example, strawberries with cream (however, you should not be drawn to berries);
• natural yogurt and other natural fermented milk products;
• all vegetables allowed by the diet and light salads made from them.

All dairy products, whether cheese or yogurt, should be of normal fat content.

What is "keto flu": symptoms

The first few days of switching to a low-carb diet can be difficult.Unpleasant symptoms are often observed, which are called "keto flu".

It can be observed:

• constant feeling of hunger, especially the desire for sweets;
• fatigue;
• insomnia;
• discomfort in the abdominal area, stomach pain;
• nausea and vomiting;
constipation or diarrhea;
• problems with concentration;
• headache and dizziness;
• muscle pain and cramps;
• nervousness, tears.

How long does this flu last?

From a few days to a few weeks.Related to restructuring the body to use fat as its main fuel source.While the adaptation is taking place, there may not be enough energy, which leads to the symptoms listed, which are unpleasant.But they do not pose any danger.

Ketone bodies are always present in the blood in small amounts.After the first 2-3 days of a strict carbohydrate-free diet, the liver begins to produce ketones and their level in the blood increases to 2-3 mM.

Adaptation ends when cells placed in conditions of carbohydrate starvation reduce the absorption of ketone bodies from the blood, increasing their concentration to 8 mM.At this point, the effective transport of ketones across the blood-brain barrier begins.

Why some people adapt easily to a keto diet while others have a hard time is not exactly determined.A person's eating habits are supposed to matter.The easier it is to consume digestible carbohydrates, the harder the transition.Genetic predisposition plays a certain role.

How to get into ketosis fast on a keto diet

1. Proper water regime.When carbohydrates are removed from the diet, glycogen stores in the body decrease.Since glycogen accumulates water around itself, when its amount decreases, dehydration can develop, which leads to fatigue and muscle pain.
2. Only light physical activity.During the period of adaptation of the body, only light exercises are allowed: walking, yoga, slow cycling.All types of exhausting fitness should be abandoned.
3. Recommended mineral supplements:
   • sodium - 3-4 grams per day;
   • potassium - 1 g;
   • magnesium - 0.3 g.

Dietary supplements with creatine monohydrate and caffeine are also indicated.

Ketorespiration and the specific smell of urine

Switching to a low-carb, high-fat diet is often associated with the appearance of a specific bad breath.The person himself often feels it as a metallic taste in the mouth.People around you usually perceive it as the smell of nail polish remover.Some people think it smells like fruit.Urine has the same smell.

The phenomenon is caused by the formation of the unstable ketone acetone, which is often found in nail polish removers.

The appearance of wind cannot be considered a side effect.It simply indicates that the body switches to working with fats and forms ketone bodies.It is not dangerous to health.But it can be uncomfortable for both the person himself and those around him, especially when it comes to breathing.

To reduce the severity of symptoms, you should:

• drink more fluids;
• eat less protein;
• use peppermint gum;
• slightly increase the amount of carbohydrates (only if you eat less than 50 g per day).

After 1-2 weeks, the smell should disappear by itself.

Long-term side effects of the keto diet

In addition to keto flu, which goes away in a few weeks, this diet regimen can cause delayed side effects.Possible:

• problems with the digestive system caused by taking in excess fat and disrupting the functioning of the intestinal microflora;
• gradual increase in cholesterol levels;
• increased load on the kidneys, which can increase the likelihood of developing kidney failure and cause urolithiasis;
• decreased bone density.

Potential nutrient deficiencies on a long-term ketogenic diet

Since the diet cannot be called balanced, staying on this diet for a long time can lead to a lack of some important components.

1. Calcium.Leaves with urine.Because with excess fat, the urine becomes too acidic, and the body is forced to alkalize it with calcium.In addition, the lack of carbohydrates impairs the absorption of this microelement.
2. Magnesium.According to assumptions, the gradual development of deficiency is associated with the removal from the diet of foods rich in this microelement - cereals and fruits.
3. Iron.Too much fat in food impairs iron absorption.
4. Sodium and potassium.Due to the decrease in insulin levels, the loss through the kidneys increases.However, unlike other micronutrients, such as calcium or magnesium, whose deficiency becomes apparent over time, potassium and sodium disappear quickly.And their absence is mainly due to these flu symptoms, which gradually disappear.
5. Selenium.A deficiency can be a consequence of the lack of this trace element in foods rich in fat.The exception is Brazil nuts, a portion of which provides the body with 100% of the daily requirement for selenium.
6. Carnitine.The deficiency is related to the use of the compound too quickly on a fat diet.

When staying on a keto diet for a long time, you should regularly check the level of all those substances, the deficiency of which can develop over time.It is advisable to take supplements with nutrients located in the "danger zone".

Who should not switch to a keto diet: contraindications

1. Children, pregnant and lactating women, patients with diabetes and cancer, the transition to keto food is allowed only as prescribed by the attending physician and under his supervision.
2. The diet is contraindicated for people with ApoE3 and ApoE4 genotypes, as it can lead to a life-threatening increase in cholesterol levels.
3. Epilepsy patients who have the KCNJ11 and BAD genes should not be followed.
4. Severe liver and/or kidney diseases are contraindications for following this dietary regimen.

CONCLUSION

The keto diet is a very strict food system that requires an almost complete rejection of carbohydrates and the introduction of a significant amount of fat into the diet.

Switching to a ketogenic diet is often difficult to cope with.

A large number of serious scientific studies have been devoted to the dietary regimen, many of which prove its benefits for weight loss, the treatment of type 2 diabetes and neurodegenerative diseases, the normalization of the lipid profile and the elimination of metabolic syndrome.

However, there are not many studies that would evaluate the long-term (more than a year) health effects of the diet.And, according to some assumptions, constant exposure to such a diet can be harmful to health.