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

The ketogenic, or ketone, or keto, diet 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 low-carb type of diet with a high fat content in the menu.Similar to a regular no-carb diet or Atkins diet.

A diet that significantly reduces the amount of carbohydrates and increases the intake of fats 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 primary source of energy, is reduced to a minimum.

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

In a state of ketosis, insulin levels decrease.Fatty acids leave 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 a volatile ketone responsible for the formation of a specific breath odor.

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

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

What is the difference between ketosis and ketoacidosis?

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

In people who do not have diabetes, their 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.

What is keto nutrition like: options

1. Standard protocol.It involves consuming large amounts of proteins and fats and minimizing carbohydrates - no more than 50 g per day.The menu includes 75% fats, 20% proteins and 5% carbohydrates.
2. Keto diet is high in protein.Same as the standard regimen, only more proteins.60% - fats, 35% - proteins, 5% - carbohydrates.
3. Cyclic option.With this nutrition system, 5 days follow the standard pattern, and 2 days are high-carbohydrate.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 eating plans are not intended to help you lose weight or improve your health.

How does the keto diet affect weight loss?

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

It was shown that those losing weight who were on a ketogenic diet lost 2.2 times more kilograms of excess weight than those 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 sustainable healthy weight loss.
2. Gluconeogenesis.Proteins and fats are converted into carbohydrates.This process can burn additional calories throughout the day.
3. Appetite suppression.Ketogenic nutrition normalizes the levels of the hormones leptin and ghrelin, which are responsible for eating behavior.
4. Increased sensitivity to insulin.Insulin resistance leads to excess weight gain.Therefore, increasing sensitivity to the hormone speeds up metabolism and promotes the rapid breakdown of fatty 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.

Signs indicating that a person has metabolic syndrome are:

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

All of these indicators can be improved without medications by changing lifestyle and diet, for example, by switching to a ketone 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 levels and triglycerides.
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 in the treatment of 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.Several small studies have shown that ketone nutrition improves the condition of patients with mild Alzheimer's disease.In patients with this disease, the flow of glucose into 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 a few studies, a low-carb 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 this more effectively than the Atkins diet, gluten-free diet, and casein-free diet.However, the data on this issue are still so scarce that they cannot be considered completely reliable.
5. Cancer treatment.Tumor cells operate exclusively on glucose.They cannot obtain 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 in conjunction with chemotherapy treatment and with the permission of a doctor.And you shouldn't place too much hope on this approach.
6. Improved skin condition.In particular, eliminating 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.Keto nutrition helps restore insulin sensitivity, which suffers in women with polycystic syndrome.

What not to eat on the keto diet: food list

• Sugar in any form.Prohibited foods include obviously sweet foods (candies, ice cream) and foods that do not seem sweet, but contain this ingredient in their composition.It could even be store-bought ketchup.
• Grain crops: wheat (including spelt), rye, barley, rice, corn.
• Vegetable oils that make you fat - soybean, corn, sunflower, rapeseed.And also trans fats.
• Fruits.With the exception of a small number of berries, such as strawberries.
• Legumes.Beans, peas, lentils, etc. Can be used in green form, for example, bean pods.
• Tubers and rhizomes.Potatoes, carrots, beets, parsnips, etc.
• Any “dietary” food products, for example, low-fat cottage cheese (in such products, fat is replaced with 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.Preferably green.Others are also allowed (tomatoes, eggplants, onions, sweet peppers) - the main thing is that there is a lot of fiber and virtually no easily digestible carbohydrates.
• Fatty dairy products - cream, butter, cheese.
• Nuts and seeds.
• Mushrooms.
• The right 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: omelet with bacon and tomatoes. Lunch: cauliflower and broccoli soup in chicken broth, boiled chicken with sautéed 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 hard-boiled egg, a piece of boiled beef with sauerkraut (no potatoes). Dinner: chicken stewed with zucchini.
Wednesday	Thursday
Breakfast: scrambled eggs with bell pepper. Lunch: fish soup (no potatoes), pork chop with steamed green beans. Dinner: chicken breast baked in the oven with sour cream, cucumbers and tomatoes.	Breakfast: cottage cheese of normal fat content without sugar and flavorings. Lunch: mushroom soup (without potatoes and noodles), minced steak with egg and vegetable salad. Dinner: fish baked under a cheese crust with vegetables.
Friday	Saturday
Breakfast: soft-boiled eggs with a piece of cheese. Lunch: sour cabbage soup (without potatoes), chicken liver stewed with sour cream and fried onions, with shirataki noodles. Dinner: salad with fish and/or seafood (no potatoes and rice), but with green vegetables, tomatoes, etc.	Breakfast: cottage cheese with herbs. Lunch: bone broth with meatballs (no flour or bread), beef azu with stewed cabbage (fresh or sour). Dinner: boiled chicken with radish and cucumber salad.
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: mushrooms stewed with sour cream, with vegetable salad.	We repeat the first week, trying to add maximum variety to the menu.There are a huge number of recipes in the world that satisfy the keto diet.

Rules to follow

1. You can and should eat to your fullest without counting calories.
2. You can eat only 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 proteins.
4. Tea, coffee, instant chicory and many other drinks are allowed.The main selection criterion is the absence of sugar and sweeteners in the drink.
5. You should try to put a large amount of spices in your food.

Proper snacks when losing weight on a ketogenic diet

Because the ketogenic diet doesn't require counting calories, snacking is not only allowed, but encouraged.But they must be correct.

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 get carried away with 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 tough.Often unpleasant symptoms are observed, which are called “keto flu”.

May be noted:

• constant feeling of hunger, especially cravings 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;
• irritability, tearfulness.

How long does keto flu last?

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

Ketone bodies are always present in the blood in small quantities.After the first 2-3 days of a strict no-carbohydrate diet, the liver begins to produce ketones and their level in the blood rises to 2-3 mM.

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

Why some people easily adapt to a keto diet, while others find it difficult, has not been precisely established.It is assumed that a person's eating habits matter.The more easily digestible carbohydrates he consumes, the more difficult the transition.Genetic predisposition plays a certain role.

How to quickly enter ketosis on a keto diet

1. Correct water regime.When carbohydrates are removed from the diet, glycogen reserves in the body are reduced.Since glycogen accumulates water around itself, when its amount decreases, dehydration may 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 – 1g;
   • magnesium – 0.3g.

Dietary supplements with creatine monohydrate and caffeine are also shown.

Ketobreathing and the specific smell of urine

The transition to a low-carbohydrate diet with plenty of fat is often accompanied by the appearance of a specific smell from the mouth.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 volatile ketone acetone, which is often found in nail polish removers.

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

To reduce the severity of the symptom, you need to:

• drink more fluids;
• eat less protein;
• use mint chewing 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 on its own.

Long-term side effects of the keto diet

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

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

Possible Nutrient Deficiencies on a Long-Term Ketogenic Diet

Since the diet cannot be called balanced, prolonged stay on this diet may lead to a deficiency of some important components.

1. Calcium.Leaves with urine.Because with excess fat, urine becomes too acidic, and the body is forced to alkalize it with calcium.In addition, a 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.The abundance of fat in food impairs the absorption of iron.
4. Sodium and potassium.Due to decreased insulin levels, loss through the kidneys increases.However, unlike other microelements, such as calcium or magnesium, the deficiency of which becomes apparent over time, potassium and sodium disappear quickly.And their lack is largely due to the symptoms of keto flu, which gradually disappear.
5. Selenium.A deficiency may be a consequence of the lack of this trace element in foods rich in fat.An exception is the Brazil nut, one piece of which provides the body with 100% of the daily requirement of selenium.
6. Carnitine.The deficiency is associated with the compound being used up too quickly on a fatty 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 may develop over time.It is advisable to take supplements with nutrients located in the “risk zone”.

Who should not switch to a keto diet: contraindications

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

Conclusion

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

The transition to a ketogenic diet is often difficult to bear.

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

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