The ketogenic diet

20 November 2020

Lack of hunger attacks, a clear mind and quick loss of extra pounds are all the benefits of a ketogenic diet. Find out what types of keto diets are and choose the one that's right for you!

The ketogenic diet is no longer a newcomer to the world of nutrition and weight loss, but it continues to be the method around which there is the most controversy. And all because its adherents are convinced: on fried chicken legs and juicy cutlets, you can not only lose weight, but also never gain weight. Doctors warn: the keto diet is complex, dangerous, not fully understood, and is also fraught with many side effects.

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

How it works

In the usual proper nutrition, the most favorable nutrient ratio (BZHU) is 1: 1: 4, that is, carbohydrates are the basis of the diet. They are the main source of energy (calories) and are necessary 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 the increase in fat and protein, as well as the rejection of saccharides after the depletion of its own glycogen stores, the body switches to another "mode". Habitual metabolism is rebuilt and glucides are no longer the main source of energy. The liver produces a special form of acetone called ketones (ketone bodies), which travel with the bloodstream and affect the oxidation of fatty acids. As a result, our body goes into a state of ketosis and extracts energy not from carbohydrate chains, but from the products of fat processing, first 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 cheap and fast energy, which in the future will cause degenerative brain diseases.

After overwhelming research results, professional athletes and bodybuilders became interested in this method. The ketogenic diet began to gain popularity and turned from a diet into a lifestyle that promises rapid weight loss, strengthening and increasing muscle mass, the absence of constant hunger and, as a result, a different 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 nutritionist. It is important to start, maintain, and control ketosis correctly. Composing a menu program yourself means putting your health at great risk!

Main views

Professional athletes distinguish between three main types of ketogenic diets:

Standard (SKD - standart ketogenic diet)

This is a basic linear program with moderate to high protein intake, high fat intake and low intake of saccharides. It is characterized by a constant supply of ketogenic nutrients without periods of glucide 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 75kg person with exercise intensity 2-3 times a week.

First, let's calculate the daily calorie intake (KRday). For our example, this will be around 2000 kcal / day.
The required number of proteins (Bsut) is 2 grams per 1 kg of weight, that is, for our example, Bsut = 2 * 75 = 150 grams / day.
The daily amount of carbohydrates (Usut) is 0. 2-0. 4 grams. per 1 kg of weight, i. e. 15-30 grams / day (we will take the norm 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) from 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 calculations, we 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- cyclical 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 the effectiveness of training, against the background of the basic and targeted systems. The goal of this method is to determine the correct period between carbohydrate load days (refeeds) and calculate the amount of glucides that will allow you to work on your body at maximum intensity.

what foods can you eat on a ketogenic diet

Bodybuilders recommend gradually introducing refeeds, 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 carbs you consumed per day and how you feel overall.

The main rule of the loading day: a decrease in the W / day indicator, while the B / day should remain unchanged (or increased). U / day depends on the 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 caloric intake of the CDC with normal insulin sensitivity for our example.

B / day = 2 * 75 = 150 grams / day.
Y / day = 450 to 525 grams / day.
The daily calorie content of proteins and sugars on the day of the 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, the calculations showed that for 6 days of the CKD the menu will be built as in the CKD, and one day (carbohydrate) calorie content will be 2500 kcal (150 g of proteins, 300 g of carbohydrates and 78 g of fat)

TKD-target ketogenic diet

Suitable for long-term athletes whose performance drops dramatically 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" (that is, before and after training), which will increase endurance, but will not suppress the process of ketosis. The goal of targeted ketogenic nutrition is to provide a short-term increase in performance and endurance. In the absence of training, indicators for SKD are taken.

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

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

Attention!This calculation is not a rule, but just an example. The calculation of indicators for the basic menu should be based on individual characteristics, and fine-tuning of refeeds of targeted and cyclical ketogenic diets is carried out exclusively by trial and error based on well-being, performance indicators, endurance, intensity and duration of the training period. If you are not confident in your abilities and experience, we recommend that you contact a nutritionist.

Rules

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

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

Allowed and Prohibited Products

The onset and maintenance of ketosis is facilitated by:

fermented milk products of high fat content (including cottage cheese);
lard, fatty meats, poultry with skin;
sausages (jamon, balyk, 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;
bananas;
nuts, nut butters;
pumpkin seeds;
leafy salads.

Minimum allowed:

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

Prohibited Products:

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

Contraindications and side effects

For several 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 adolescents, 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 (since carbohydrates remove excess water);
stunted growth (in adolescents) due to a lack of proteins;
vitamin deficiency;
lack of minerals and, as a result, bone remineralization, osteoporosis;
inflammation of the pancreas (pancreatitis);
hormonal imbalance and menstrual cycle failure;
ketoacidosis.

That is why, in order to avoid the development of pathological diseases and exacerbation of existing ones, the diet is controlled by a specialist. When losing weight, monthly monitoring of the condition is recommended, the delivery of basic tests (blood, urine). Correction of the ketogenic diet or its cancellation is carried out by the doctor based on the results of the examination.

The ketogenic diet

How it works

Main views

Standard (SKD - standart ketogenic diet)

Cyclic (CKD- cyclical ketogenic diet)

TKD-target ketogenic diet

Rules

Allowed and Prohibited Products

Menu

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Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Contraindications and side effects