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

The ketogenic diet, or ketone or ketogenic, is one of the nutritional systems well studied by scientists, the benefits of which have been demonstrated by numerous experiments and clinical studies.

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

What is the keto diet?

This is a type of low carbohydrate diet with a high fat content on the menu.Similar to a normal 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, normally the main source of energy, is reduced to a minimum.

Ketosis occurs during fasting, pregnancy, and childhood.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 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 odor in the breath.

Ketone bodies can cross 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 reserves 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 a 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 ketogenic nutrition is like: options

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

All scientific research carried out evaluated only the standard version.

The cyclical and specific 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 ketogenic diet affect weight loss?

Scientific evidence indicates 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 were losing weight and followed a ketogenic diet lost 2.2 times more kilograms of excess weight than volunteers who followed a low-fat diet with strict calorie restrictions.

The mechanisms of weight loss with a ketogenic diet are as follows.

1. Significant protein intake, which is essential for healthy and sustainable 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, responsible for eating behavior.
4. Greater sensitivity to insulin.Insulin resistance leads to excessive weight gain.Therefore, increased sensitivity to the hormone accelerates 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.

Signs that indicate 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 indicators of the lipid profile (rules for self-deciphering cholesterol analysis).

All of these indicators can be improved without medications by changing lifestyle and diet, for example, switching to a ketone diet.

1. Increasing the sensitivity of the body's cells to the hormone insulin plays an important role in the treatment and prevention of diabetes and metabolic syndrome.On a ketogenic 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 in turn have beneficial properties.

What other therapeutic effects does the ketogenic diet have?

1. Helps in the treatment of epilepsy.A current meta-analysis of 70 clinical studies found that the ketogenic 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 to the brain is affected.And ketone bodies make it possible to feed the brain with energy without the participation of glucose, while 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 ketogenic 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, data on this issue are still so scarce that they cannot be considered completely reliable.
5. Cancer treatment.Tumor cells run 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 we shouldn't put too much hope in this approach.
6. Improvement of skin condition.In particular, eliminating acne.Lowering insulin levels and eliminating all processed foods from the diet, as mandated by the diet, eliminates chronic inflammation that affects the skin.
7. Treatment of polycystic ovary syndrome.The disease is associated with altered glucose and androgen metabolism.Ketogenic nutrition helps restore insulin sensitivity, which women with polycystic syndrome suffer from.

What not to eat on the ketogenic diet: food list

• Sugar in any form.Prohibited foods include obviously sweet foods (candy, ice cream) and foods that do not look sweet, but contain this ingredient in their composition.It could even be store-bought ketchup.
• Cereal crops: wheat (including spelled), rye, barley, rice, corn.
• Fattening vegetable oils: soy, corn, sunflower, rapeseed.And also trans fats.
• Fruit.Except for a small amount 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, parsnips, etc.
• Any "diet" 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.
• Sauces 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 shellfish.
• 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 there are practically no easily digestible carbohydrates.
• Fatty dairy products: cream, butter, cheese.
• Nuts and seeds.
• Fungus.
• 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: 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: whole natural yogurt without sweeteners or flavorings with nuts and/or seeds. Lunch: bone broth (preferably beef) with a hard-boiled egg, a piece of boiled beef with sauerkraut (without potatoes). Dinner: stewed chicken with zucchini.
Wednesday	Thursday
Breakfast: scrambled eggs with bell pepper. Lunch: fish soup (without potatoes), pork chop with steamed green beans. Dinner: baked chicken breast with sour cream, cucumbers and tomatoes.	Breakfast: cottage cheese with normal fat content without sugar or aromas. Lunch: mushroom soup (without potatoes and noodles), minced steak with egg and vegetable salad. Dinner: baked fish with cheese crust and vegetables.
Friday	Saturday
Breakfast: soft-boiled eggs with a piece of cheese. Lunch: sour cabbage soup (without potatoes), stewed chicken liver with sour cream and fried onion, with shirataki noodles. Dinner: salad with fish and/or seafood (without potatoes or rice), but with vegetables, tomatoes, etc.	Breakfast: cottage cheese with herbs. Lunch: bone broth with meatballs (without 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 (without potatoes), whole baked chicken, with cucumber and tomato salad. Dinner: stewed mushrooms with sour cream, with vegetable salad.	We repeated the first week, trying to add maximum variety to the menu.There are a large number of recipes in the world that satisfy the ketogenic diet.

Rules to follow

1. You can and should eat to the maximum 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 appropriate 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 drinks 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.

Suitable snacks to lose weight with a ketogenic diet

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

Permitted:

• hard-boiled eggs;
• meat chips;
• cheeses;
• nuts, seeds, as well as various pastes and oils made from them;
• berries, for example, strawberries with cream (however, you should not get carried away with berries);
• plain yogurt and other natural fermented dairy products;
• all the vegetables allowed by the diet and light salads made with them.

All dairy products, whether cheese or yogurt, should have a normal fat content.

What is the “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 should 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;
• concentration problems;
• headache and dizziness;
• muscle pain and cramps;
• irritability, crying.

How long does the keto flu last?

From several days to several weeks.Associated with restructuring the body to use fat as a primary fuel source.While adaptation occurs, there may not be enough energy, which causes the listed symptoms, which are unpleasant.But they don't pose any danger.

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

The adaptation is complete when cells subjected to conditions of carbohydrate starvation reduce the absorption of ketone bodies from the blood, increasing their concentration to 8 mM.At this point, efficient transport of ketones across the blood-brain barrier begins.

It has not been precisely established why some people adapt easily to a ketogenic diet, while others find it difficult.A person's eating habits are supposed to be important.The more easily digestible carbohydrates you eat, the harder the transition will be.Genetic predisposition plays a certain role.

How to Get into Ketosis Quickly on a Ketogenic Diet

1. Correct water regime.When carbohydrates are eliminated from the diet, glycogen stores in the body are reduced.Since glycogen accumulates water around itself, when its quantity decreases, dehydration can develop, leading to fatigue and muscle soreness.
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 strenuous exercise 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 shown.

Ketogenic breathing and the specific smell of urine.

The transition to a low-carbohydrate, high-fat diet is often accompanied by the appearance of a specific odor in the mouth.The person himself often feels it as a metallic taste in the mouth.People around you often perceive it as the smell of nail polish remover.Some people think it smells like fruit.The 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 starts working with fats and forms ketone bodies.It is not dangerous for health.But it can be unpleasant both for the person themselves and for those around them, especially when breathing.

To reduce the severity of the symptom, it is necessary:

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

After 1 to 2 weeks, the smell should disappear on its own.

Long-Term Side Effects of the Ketogenic Diet

In addition to the keto flu, which goes away within a few weeks, this diet regimen can cause late 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 increase 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, its long-term observance can 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.Furthermore, the lack of carbohydrates impairs the absorption of this microelement.
2. Magnesium.According to assumptions, the gradual development of deficiency is associated with the elimination from the diet of foods rich in this microelement: cereals and fruits.
3. Iron.The abundance of fats in foods impairs iron absorption.
4. Sodium and potassium.Due to decreased insulin levels, loss through the kidneys increases.However, unlike other microelements, such as calcium or magnesium, whose deficiency becomes evident over time, potassium and sodium disappear quickly.And its lack is largely due to the keto 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.An exception is the Brazil nut, one of which provides the body with 100% of the daily needs of selenium.
6. Carnitine.The deficiency is associated with the compound being consumed too quickly with a high-fat diet.

When following a ketogenic diet for a long time, the level of all those substances whose deficiency can develop over time must be periodically monitored.It is advisable to take supplements with nutrients located in the “risk zone.”

Who should not switch to a ketogenic diet: contraindications

1. Children, pregnant and lactating women, patients with diabetes and cancer, switching to ketogenic nutrition is allowed only as prescribed by the treating doctor and under his supervision.
2. The diet is contraindicated for people with the ApoE3 and ApoE4 genotypes, as it can cause a potentially fatal 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 to following this dietary regimen.

Conclusion

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

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

A large number of serious scientific studies have been devoted to the dietary regimen, many of which demonstrate 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 evaluating the health effects of a diet over the long term (more than a year).And, according to some assumptions, constant exposure to such a diet can be harmful to health.