Ketogenic diet

20 November 2020

Lack of hunger attacks, a clear mind and fast weight loss are all benefits of a ketogenic diet. Find out what types of diets are available and choose the one that is right for you!

The ketogenic diet is no longer a newcomer to the world of nutrition and weight loss, but continues to be the most controversial method. And all because her followers are convinced: in fried chicken legs and juicy cutlets, you can not only lose weight, but also never gain weight. Doctors warn: these diets are complex, dangerous, not fully understood and are also fraught with many side effects.

The fat diet came to us from the world of medicine, where it was used for a very long time to alleviate epileptic seizures in children. It is one of the varieties of low carb diet programs. However, the main difference between the ketogenic system and the ordinary one is that fats are the main nutrient in his diet.

How it works

In the usual proper diet, the most favorable nutrient ratio (BDU) is 1: 1: 4, ie carbohydrates are the basis of the diet. They are the main source of energy (calories) and are needed for the nervous system as a source of glucose. However, numerous studies confirm that this is not entirely true. Swedish scientists have shown that as a result of increased fat and protein, as well as the rejection of saccharides after depletion of its glycogen stores, the body switches to another "modality". Normal metabolism is rebuilt and glucides cease to be the main source of energy. The liver produces a special form of acetone called ketones (ketone bodies), which move through the bloodstream and affect the oxidation of fatty acids. As a result, our body goes into a ketotic state and extracts energy not from carbohydrate chains, but from fat processing products, first by depleting subcutaneous fat and then using fats from food. Scientists' experiments have confirmed that ketones are a more physiological fuel for the brain, while sugars, on the contrary, are free and fast energy, which in the future will cause degenerative brain diseases.

Following the overwhelming results of the research, professional athletes and bodybuilders are interested in this method. Diet with ket began to gain popularity and turned from a diet into a lifestyle promising rapid weight loss, strengthening and increase in muscle mass, lack of constant hunger and, as a result, another life.

However, despite its effectiveness, doctors warn: the ketogenic diet is associated with the calculation of nutritional norms, so it is prescribed and monitored by a dietitian. It is important to start, maintain and control ketosis correctly. Creating a menu program yourself means you risk your health a lot!

Main views

Professional athletes distinguish between three main types of ketogenic diets:

Standard (SKD - standard ketogenic diet)

This is a basic linear program with moderate to high protein intake, high fat intake and low calorie intake in the diet. It is characterized by a continuous supply of ketogenic nutrients without periods of glucose replenishment. SKD is great for people with low activity (sedentary lifestyle, irregular exercise).

How to calculate nutrient balance? Take, for example, a standard ketogenic diet for a 75 kg person with exercise intensity 2-3 times a week.

First, let's calculate daily calorie intake (KRday). For our example, this would be around 2000 kcal / day.
The required number of proteins (Bsut) is 2 grams per 1 kg body weight, d. m. th. , for our example Bsut = 2 * 75 = 150 grams / day.
Daily amount of carbohydrates (Usut) is 0. 2-0. 4 grams. per 1 kg weight, d. m. th. 15-30 grams / day (we will take the rate of 30 grams for calculations).
Let's calculate how many calories in the daily diet come from proteins and glycides. Each of these nutrients is known to contain 4 calories per gram. Therefore, in our calculation, this value is (150 + 30) * 4 = 720 kcal.
As you can see, for our example, a person should get 1280 kcal (2000-720) of fat. And since 1 gram of fat contains 9 kcal, then the daily amount of fat (F / day) = 1280/9 = 142 grams.

As a result of the calculations, we have determined that for this situation, the diet should consist of 150 grams of protein, 30 grams of carbohydrates and 142 grams of fat, evenly distributed between meals.

Cyclic (CKD - cyclic ketogenic diet)

An option for experienced bodybuilders who feel good about their body and understand proper nutrition, calories and diet rules. CKD is suitable for athletes who train daily and report a decrease in training effectiveness, against the background of basic and targeted systems. The purpose of this method is to determine the exact period between carbohydrate load days (references) and to calculate the amount of glucose that will allow you to work on your body at maximum intensity.

what foods you can eat in a ketogenic diet

Bodybuilders recommend gradually introducing referrals, starting with one per week, and monitoring your well-being by adjusting the time interval between loads based on individual needs. Write down how many carbohydrates are consumed from the food per day and record overall well-being.

The main rule of the day of loading: a decrease of the indicator W / day while B / day should remain unchanged (or increased). U / day depends on individual sensitivity to insulin and is 2-3 g per 1 kg with low, 4-5 g per 1 kg with normal and 6-7 g per 1 kg with high sensitivity.

Let's calculate the CDC calorie intake with normal insulin sensitivity for our example.

B / day = 2 * 75 = 150 grams / day.
Y / day = 450 to 525 grams / day.
The daily content of calories in proteins and sugars on the day of carbohydrate load is (150 + 450) * 4 = 2400 kcal.
As in the previous calculation, we calculate the remaining calories, divide the resulting number by 9 and get how many grams of fat should be included in the diet on carbohydrate days.

Thus, calculations showed that for 6 days of CKD the menu will be built as in CKD, and one day the calorie content (carbohydrates) will be 2500 kcal (150 g protein, 300 g carbohydrates and 78 g fat)

Targeted ketogenic diet for TKD

Suitable for long-term athletes, whose performance drops significantly after a long period without glycides and who can benefit from a low carbohydrate intake. It is characterized by a short-term "injection" of saccharides during the so-called "training window" (i. e. , before and after training), which will increase endurance but will not suppress the ketosis process. The goal of targeted ketogenic nutrition is to provide a short-term increase in performance and sustainability. In the absence of training, indicators for SKD are obtained.

Let's calculate Y / days before and after training for our example:

B / day = 2 * 75 = 150 grams / day.
Y / day increase depends on insulin resistance and is +0. 5 g per 1 kg with low sensitivity, +0. 75 g per 1 kg with normal sensitivity and +1 g per 1 kg body weight with high sensitivity. It is recommended to divide these extra carbohydrates into two equal parts and eat before and after training.
As in the previous calculations, subtract the daily calories of protein and carbohydrates from the total calories of the diet. The resulting delta will be the calories attributed to fat.

Attention!This calculation is not a rule, but just an example. The calculation of baseline menu indicators should be performed based on individual characteristics, and the fine-tuning of references to targeted and cyclic ketogenic diets is performed exclusively by trial and error based on well-being, performance indicators, endurance, intensity, and duration of training period. . If you are unsure of your skills and experience, we recommend that you contact a nutritionist.

Rules

To achieve the desired weight loss results, follow these instructions:

Start by fasting a day. Only water is allowed.
The diet should contain: "correct" fats - 60%, protein - 30%, carbohydrates at least 10% of daily caloric intake.
Mandatory intake of vitamins and minerals (calcium, vitamin D, folic acid).
Drink as much as possible.
Eat foods from the allowed list.

Allowed and Prohibited Products

The onset and maintenance of ketosis is facilitated by:

high-fat fermented milk products (including cottage cheese);
lard, fatty meat, poultry with skin;
sausage (jamon, balik, boiled pork);
fish (preferably fatty) and seafood;
hard cheeses (try to choose cheeses with a minimum amount of carbohydrates);
avocado;
oils (butter, unrefined vegetable oils, coconut);
mushrooms;
fiber-rich vegetables;
banane;
nuts, walnut butter;
pumpkin seeds;
leaf salad.

Minimum allowed:

dark, bitter chocolate with a maximum cocoa content and a minimum of sugar;
raw roots, vegetables, fruits which have not undergone heat treatment;
tea, coffee.

Prohibited Products:

carbonated drinks;
sugar, honey;
baked goods, bread;
cereals;
dried fruits;
skim milk, kefir, yogurt;
margarine, spread;
pasta;
starchy vegetables.

Contraindications and side effects

For a few days after starting the ketogenic diet, you may feel weak, lethargic and depressed. Such nutrition is not natural and therefore especially dangerous for a growing organism. For teenagers, this food is categorically contraindicated. With a long-term or improper ketogenic diet, the following side effects may occur:

urolithiasis;
increased levels of bad cholesterol in the blood;
violation of peristalsis, functional state of the gastrointestinal tract (gastroesophageal reflux);
dehydration (as carbohydrates remove excess water);
inhibited growth (in adolescents) due to lack of protein;
vitamin deficiency;
mineral deficiency and, as a result, bone remineralization, osteoporosis;
inflammation of the pancreas (pancreatitis);
hormonal imbalance and menstrual cycle failure;
ketoacidosis.

This is why, to avoid the development of pathological diseases and the worsening of existing ones, the diet is controlled by a specialist. When losing weight, it is recommended monthly monitoring of the condition, submission to basic tests (blood, urine). Correction of the ketogenic diet or its cancellation is performed by the doctor based on the results of the examination.

Ketogenic diet

How it works