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

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

But the diagram is complex.It is not suitable for everyone and has many pitfalls.

What is the keto diet

This is a type of low-carb diet with high fat content in 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 primary source of energy.This occurs when the consumption of carbohydrates, usually the main source of energy, is minimized.

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 adipose tissue in large quantities and enter the liver, where they are oxidized and transformed into ketone bodies, or ketones, which are a source of energy.

Shape :

• 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 associated 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-carb diet is fundamentally different from diabetic ketoacidosis.

In people without 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 helps maintain normal blood sugar levels and ensures a concentration of ketone bodies below 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 keto nutrition looks like: options

1. Standard protocol.This involves consuming large amounts of protein and fats and minimizing carbohydrates - no more than 50g per day.The menu consists of 75% fat, 20% protein and 5% carbohydrates.
2. The Keto diet is high in protein.Same as the standard diet, but with more protein.60% - fats, 35% - proteins, 5% - carbohydrates.
3. Cyclic option.With this nutritional system, 5 days follow the standard pattern and 2 days are high in carbohydrates.This reminds me of the BUTCH diet.
4. Targeted approach.They follow a ketogenic diet and consume carbohydrates before and after training.

All scientific research conducted has evaluated only the standard version.

The cyclical and targeted approach is only used by athletes, mainly bodybuilders.These diet 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 weight loss method that provides longer lasting results compared to traditional low-fat weight loss systems that require severe calorie restriction.

Those who lost weight and followed a ketogenic diet were shown to lose 2.2 times more excess pounds than volunteers who followed a low-fat diet with strict calorie restrictions.

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

1. A significant intake of protein, essential for healthy and lasting weight loss.
2. Gluconeogenesis.Proteins and fats are transformed into carbohydrates.This process can burn extra calories throughout the day.
3. Appetite suppression.Ketogenic nutrition normalizes the levels of leptin and ghrelin hormones, responsible for eating behavior.
4. Increased sensitivity to insulin.Insulin resistance leads to excessive weight gain.Therefore, increasing sensitivity to the hormone accelerates metabolism, 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 that a person has metabolic syndrome are:

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

All of these indicators can be improved without medication by changing your lifestyle and diet, for example, switching to a keto 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.On 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. Helps 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 a mild form of Alzheimer's disease.In patients with this disease, the flow of glucose to the brain is impaired.And ketone bodies help provide 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 may be beneficial for people suffering from Parkinson's disease because it prevents the death of dopamine neurons and damage to mitochondria.
4. Help for autistic children.Some suggest that the keto diet improves the behavior of children with autism.And it does it more effectively than the Atkins diet, the gluten-free diet, and the casein-free diet.However, data on this issue is still so scarce that it cannot be considered completely reliable.
5. Cancer treatment.Tumor cells function 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 combination with chemotherapy treatment and with the permission of a doctor.And we shouldn’t place too much hope in this approach.
6. Improved skin condition.In particular, eliminate acne.Low insulin levels and removing 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 glucose and androgen metabolism.Keto nutrition helps restore insulin sensitivity, which women with polycystic syndrome suffer from.

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

• Sugar in all its forms.Prohibited foods include obviously sweet foods (candy, ice cream) and foods that do not seem sweet, but contain this ingredient in their composition.It could even be store-bought ketchup.
• Cereal crops: wheat (including spelled), rye, barley, rice, corn.
• Vegetable oils that make you gain weight – soy, 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 in the form of bean pods.
• Tubers and rhizomes.Potatoes, carrots, beets, parsnips, etc.
• Any “diet” food product, for example, low-fat cottage cheese (in these products, fat is replaced by sugar).
• Products containing sweeteners in the form of sugar alcohols (xylitol, erythritol) have a negative effect on ketone bodies.
• Sauces and gravies in the preparation of which sugar, starch and flour were used.
• Alcohol.
• All finished products from 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 practically no easily digestible carbohydrates.
• Fat dairy products - cream, butter, cheese.
• Nuts and seeds.
• Mushrooms.
• Good vegetable oils: olive, coconut oil, avocado.
• Fermented foods: natural yogurt, kefir, sauerkraut, etc.
• Spices and seasonings.

Sample 1-week menu 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 sautéed eggplant and pepper. Dinner: a piece of red fish cooked in sour cream with vegetable salad.	Breakfast: full-fat natural yogurt without sweeteners or nut and/or seed flavorings. Lunch: bone broth (preferably beef) with a hard-boiled egg, a piece of boiled beef with sauerkraut (without potatoes). Dinner: simmered chicken with zucchini.
Wednesday	THURSDAY
Breakfast: scrambled eggs with peppers. 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 flavorings. Lunch: mushroom soup (without potatoes or noodles), minced steak with egg and vegetable salad. Dinner: fish cooked under a cheese crust with vegetables.
Friday	SATURDAY
Breakfast: 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: fish and/or seafood salad (no potatoes or rice), but with green vegetables, tomatoes, etc.	Breakfast: cottage cheese with herbs. Lunch: bone broth with meatballs (no flour or bread), azu beef 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: mushroom compote with sour cream, with vegetable salad.	We repeat the first week, trying to add as much variety as possible to the menu.There are a large number of recipes in the world that satisfy the keto diet.

Rules to follow

1. You can and should eat fully without counting calories.
2. You can only eat the good 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 plenty of fats 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 large amount of spices in your food.

Appropriate snacks for 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 correct.

Allowed :

• hard-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 yogurts and other natural fermented milk products;
• all vegetables permitted by the diet and light salads based on them.

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

What is “keto flu”: symptoms

The first few days of switching to a low-carb diet can be difficult.Often unpleasant symptoms are observed, called “keto flu”.

We can note:

• 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;
• headaches and dizziness;
• muscle pain and cramps;
• irritability, tearfulness.

How long does the keto flu last?

From several days to several weeks.Associated with restructuring the body to use fat as its primary fuel source.While adaptation is taking place, there may not be enough energy, leading to the listed unpleasant symptoms.But they pose no 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 ketone bodies and their level in the blood reaches 2-3 mM.

Adaptation is completed when cells placed in conditions of carbohydrate deficiency 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.

Why some people adapt easily to a keto diet, while others struggle, is not precisely established.It is assumed that a person’s eating habits are important.The more easily digestible carbohydrates he eats, the more difficult the transition is.Genetic predisposition plays a certain role.

How to get into ketosis quickly on a keto diet

1. Correct water regime.When carbohydrates are removed from the diet, glycogen stores in the body decrease.Since glycogen accumulates water around itself, when its quantity decreases, dehydration can develop, leading to fatigue and muscle pain.
2. Only light physical activity.During the body's adaptation period, 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 containing creatine monohydrate and caffeine are also presented.

Keto 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 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 smells the same.

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

The appearance of an odor cannot be considered a side effect.This simply indicates that the body is starting to work on fat and forming ketone bodies.It is not dangerous for health.But this can be unpleasant both for the person themselves and for those around them, particularly in terms of breathing.

To reduce the severity of the symptom, you should:

• 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 can 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 increase in cholesterol levels;
• increased load on the kidneys, which can increase the risk of developing kidney failure and cause urolithiasis;
• decreased bone density.

Possible nutritional deficiencies on a long-term ketogenic diet

Since the diet cannot be called balanced, prolonged stay on this diet can lead to a deficiency 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 hypotheses, the gradual development of deficiency is associated with the removal from the diet of foods rich in this microelement - cereals and fruits.
3. Iron.An abundance of fats in foods hinders 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 manifests itself over time, potassium and sodium disappear quickly.And their absence is largely due to keto flu symptoms, which gradually disappear.
5. Selenium.A deficiency can be a consequence of the lack of this trace element in foods high in fat.An exception is the Brazil nut, a piece of which provides the body with 100% of the daily need for selenium.
6. Carnitine.The deficiency is associated with the compound being depleted too quickly on a fatty diet.

When you follow a keto diet for a long time, you need to regularly check the levels of all those substances whose deficiency can 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, the transition to keto nutrition is allowed only on the prescription of 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. Epileptic patients carrying the KCNJ11 and BAD genes should not be monitored.
4. Serious liver and/or kidney diseases are contraindications to following this diet.

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 fats into the diet.

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

Many serious scientific studies have been devoted to the diet, 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 evaluating the health effects of a diet over the long term (more than a year).And, according to some hypotheses, constant exposure to such a diet can be harmful to health.