The ketogenic diet

20 November 2020

A lack of hunger pangs, a clear head and a quick loss of extra pounds are all benefits of a ketogenic diet. Find out what types of keto diets are and choose the right one for you!

The ketogenic diet is no longer a newcomer in the world of nutrition and weight loss, but 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 never get fat. Doctors warn: The keto diet is difficult, dangerous, not fully understood, and is also fraught with many side effects.

The fatty diet came to us from the world of medicine, where for a long time it has been used to relieve 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 is that fats are the main nutrient in his diet.

How it works

In normal proper nutrition, the most favorable nutrient ratio (BJU) is 1: 1: 4, i. e. carbohydrates are the basis of the diet. They are the main source of energy (calories) and are needed by 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 glycogen stores, the body switches to another "mode". Habitual metabolism is rebuilt and carbohydrates are no longer the main source of energy. The liver produces a special form of acetone called ketones (ketone bodies), which move with the bloodstream and affect the oxidation of fatty acids. As a result, our body enters a state of ketosis and extracts energy not from carbohydrate chains, but from the products of fat processing, first by depleting the subcutaneous fat and then using the fat from food. Scientists' experiments confirmed that ketones are 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. Ket food began to gain popularity and transformed from a diet into a lifestyle that promised rapid weight loss, strengthening and gaining muscle mass, 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 properly initiate, maintain, and control ketosis. Creating a menu program yourself means putting your health at risk!

Main views

Professional athletes distinguish three main types of ketogenic diets:

Standard (SKD - standard ketogenic diet)

This is a basic linear program with a moderate to high protein intake, high fat intake and low dietary saccharide intake. It is characterized by a constant supply of ketogenic nutrients without periods of replenishment of carbohydrates. SKD is great for people with low activity (sedentary lifestyle, irregular exercise).

How to calculate the 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, e. g. 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, the daily amount of fat (F / day) = 1280/9 = 142 grams.

As a result of 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 dietary rules. CKD is indicated for athletes who train daily and report a decrease in training effectiveness against the background of basic and targeted systems. The goal of this method is to determine the correct period between refeed days and to calculate the amount of carbohydrates that will allow you to work on your body at maximum intensity.

what foods you can eat on a ketogenic diet

Bodybuilders recommend introducing feedings gradually, starting with one a week, and monitoring your well-being by adjusting the time interval between loads to suit individual needs. Write down how many carbohydrates were consumed from food per day and write down your overall well-being.

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 sensitivity 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 calorie content of protein and sugar 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 the carbohydrate days.

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

TKD target ketogenic diet

Suitable for long-term athletes whose performance drops dramatically after a long period without glycides and who are able to benefit from a low carbohydrate intake. It is characterized by a short-term "injection" of saccharides during the so-called "training window" (ie before and after training), which will increase endurance, but will not suppress the ketosis process. The goal of targeted ketogenic nutrition is to provide short-term improvement in performance and endurance. In the absence of training, the 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 weightwith high sensitivity. It is recommended to divide these additional carbohydrates into two equal parts and to eat before and after training.
As in the previous calculations, we subtract the daily calories of protein and carbohydrates from the total calories of the diet. The resulting delta will be 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 the refinement of feedings 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 unsure of your skills and experience, we recommend that you contact a nutritionist.

Rules

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

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

Allowed and prohibited products

The initiation and maintenance of ketosis is facilitated by:

high-fat fermented milk products (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;
vegetables rich in fiber;
bananas;
nuts, nut butters;
pumpkin seeds;
leafy salads.

Minimum allowed:

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

Prohibited products:

carbonated drinks;
sugar, honey;
baked goods, bread;
cereals;
dried fruit;
skim milk, kefir, yogurt;
margarine, spreads;
paste;
starchy vegetables.

Contraindications and side effects

For several days after starting a ketogenic diet, you may feel weak, lethargic and depressed. Such nutrition is not natural and therefore particularly dangerous for a growing organism. For teenagers, this food is categorically contraindicated. With a long-term or improper ketogenic diet, the following side effects can 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);
stunted growth (in adolescents) due to lack of protein;
vitamin deficiency;
lack of minerals and, consequently, bone remineralization, osteoporosis;
inflammation of the pancreas (pancreatitis);
hormonal imbalance and failure of the menstrual cycle;
ketoacidosis.

That is why, in order to avoid the development of pathological diseases and the exacerbation of existing ones, the diet is checked 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 done by the doctor based on the results of the examination.

The ketogenic diet

How it works