The ketogenic diet

20 November 2020

Lack of hunger pangs, a clear mind, and a rapid loss of extra pounds are all benefits of a ketogenic diet. Find out what types of keto diets are out and pick the one that works for you!

The ketogenic diet is no longer new to the world of dietetics and weight loss, but it remains the most controversial practice. And all because his followers are convinced: you can not only lose weight on fried chicken legs and juicy schnitzels, but also never gain weight. Doctors warn: the keto diet is difficult, dangerous, not fully understood, and has many side effects.

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

This is how it works

With the usual correct diet, the most favorable nutrient ratio (BZHU) is 1: 1: 4, ie carbohydrates are the basis of nutrition. They are the main source of energy (calories) and 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 the body switches to a different "mode" after its own glycogen stores are depleted as a result of the increase in fat and protein and the rejection of saccharides. The 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 move with the bloodstream and affect the oxidation of fatty acids. As a result, our bodies go into a state of ketosis and extract energy not from carbohydrate chains but from the products of fat processing, first breaking down subcutaneous fat and then using fats from food. Experiments by scientists have confirmed that ketones are more physiological fuel for the brain, while sugars, on the contrary, are cheap and fast energy that will cause degenerative brain diseases in the future.

After overwhelming research results, professional athletes and bodybuilders became interested in this method. Ket foods grew in popularity, transforming from diet to lifestyle that promised rapid weight loss, strengthening and increasing muscle mass, the absence of constant hunger and, as a result, a different life.

Despite its effectiveness, doctors warn: the ketogenic diet is linked to the calculation of nutritional norms, so it is prescribed and monitored by a nutritionist. It is important to properly start, maintain, and control ketosis. If you create a menu program yourself, there is a great risk to your health!

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Professional athletes differentiate between three main types of ketogenic diets:

Standard (SKD - Standard Ketogenic Diet)

Types of ketogenic diets for weight loss

This is a linear basic program with moderate to high protein intake, high fat intake and low saccharide intake. It is characterized by a constant supply of ketogenic nutrients with no glucid refill periods. SKD is ideal for people with little activity (lack of exercise, irregular movement).

How do you calculate the nutrient balance? For example, take the standard ketogenic diet of a 75kg person with an exercise intensity of 2-3 times a week.

Let's first calculate the daily calorie intake (KRday). In our example this is about 2000 kcal / day.
The required number of proteins (Bsut) is 2 grams per 1 kg of weight, ie in our example Bsut = 2 * 75 = 150 grams / day.
The daily amount of carbohydrates (Usut) is 0. 2 to 0. 4 grams. per 1 kg of weight, i. e. H. 15-30 g / day (we calculate the norm of 30 g for calculations).
Let's calculate how many calories in the daily diet come from proteins and glycides. It is known that each of these nutrients contains 4 calories per gram. Therefore this value in our calculation is (150 + 30) * 4 = 720 kcal.
As you can see in 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 found that the diet for this situation 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 seasoned bodybuilders who are comfortable and understand proper nutrition, calories, and dietary rules. CKD is suitable for athletes who train on a daily basis and report a decrease in training effectiveness against the background of the basic and targeted systems. The aim of this method is to determine the correct period between the days of carbohydrate load (re-feeding) and to calculate the amount of glucides with which you can 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 exercises to suit individual needs. Write down how many carbohydrates were ingested from food each day and note general 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 for low, 4-5 g per 1 kg for normal and 6-7 g per 1 kg for high sensitivity.

For our example, let's calculate the caloric intake of the CDC with normal insulin sensitivity.

B / day = 2 75 = 150 g / 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 determine how many grams of fat should be included in the diet on carbohydrate days.

The calculations showed that for 6 days CKD the menu is created as with CKD and the calorie content of one day (carbohydrates) 2500 kcal (150 g proteins, 300 g carbohydrates and 78 g fat)

TKD target ketogenic diet

Suitable for long-term athletes whose performance drops dramatically after a long period of time 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 increases endurance but does not suppress the process of ketosis. The aim of a targeted ketogenic diet is to increase performance and endurance in the short term. 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 g / 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 sensitivity and +1 g per 1 kg weight with high sensitivity. It is recommended that you split these extra carbohydrates into two equal parts and eat them before and after your workout.
As in the previous calculations, subtract the daily calories of proteins and carbohydrates from the total calories of the diet. The resulting delta is the calories due to fat.

Attention!This calculation is not a rule, just an example. The calculation of the indicators for the basic menu should be done on the basis of individual characteristics, and the fine-tuning of the refeeding of targeted and cyclical ketogenic diets is done solely 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 consulting a nutritionist.

Rules

Follow these guidelines for your desired weight loss results:

First, fast for one day. Only water is allowed.
The diet should contain: "correct" fats - 60%, protein - 30%, carbohydrates at least 10% of the daily calorie intake.
Compulsory intake of vitamins and minerals (calcium, vitamin D, folic acid).
Drink as much as you can.
For consumption of foods from the list of permitted foods.

Permitted and prohibited products

The onset and maintenance of ketosis is made easier by:

fermented milk products with a high fat content (including cottage cheese);
Lard, fatty meat, poultry with skin;
sausages (jamon, balyk, boiled pork);
fish (preferably fatty) and seafood;
hard cheese (try to choose cheeses with a minimal amount of carbohydrates);
avocado;
oils (butter, unrefined vegetable oils, coconut);
mushrooms;
vegetables rich in fiber;
bananas;
nuts, nut butters;
pumpkin seeds;
leaf salads.

Permissible minimum:

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

Prohibited products:

carbonated drinks;
sugar, honey;
baked goods, bread;
grain;
dried fruits;
skimmed milk, kefir, yogurt;
margarine, spreads;
noodles;
starchy vegetables.

Contraindications and side effects

A few days after starting a ketogenic diet, you may feel weak, lethargic, and depressed. Such a diet is not natural and therefore particularly dangerous for a growing organism. This food is categorically contraindicated for young people. The following side effects can occur with a long-term or improper ketogenic diet:

urolithiasis;
increased the level of 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 a lack of protein;
vitamin deficiency;
lack of minerals and, as a result, bone remineralization, osteoporosis;
inflammation of the pancreas (pancreatitis);
hormonal imbalance and menstrual cycle failure;
ketoacidosis.

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

The ketogenic diet

This is how it works

main views

Standard (SKD - Standard Ketogenic Diet)

Cyclic (CKD-cyclic ketogenic diet)

TKD target ketogenic diet

Rules

Permitted and prohibited products

Menu

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Sunday

Contraindications and side effects