The ketogenic diet

20 November 2020

The lack of hunger attacks, a clear mind and a quick loss of extra pounds are all benefits of a ketogenic diet. Find out what are the types of ketone diets and choose the most suitable for you!

The ketogenic diet is no longer a novelty in the world of nutrition and weight loss, but it remains the method around which there is more controversy. And all because your fans are convinced: on fried chicken legs and juicy chops, you can not only lose weight, but never gain weight. Doctors warn: the ketone diet is difficult, dangerous, not fully understood and is also fraught with many side effects.

The fatty diet came from the medical world, 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 one is that fats are the main nutrient in your 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 needed by the nervous system as a source of glucose. However, several 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 depleting its own glycogen stores, the body changes to another "mode". The usual 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 body enters a state of ketosis and extracts energy not from carbohydrate chains, but from fat processing products, first depleting subcutaneous fat and then using fats from food. Experiments by scientists 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 started to gain popularity and went from a diet to a lifestyle that promises rapid weight loss, strengthening and increasing muscle mass, absence of constant hunger and, as a result, a different life.

However, despite the effectiveness, doctors warn: the ketogenic diet is associated with the calculation of nutritional standards, so it is prescribed and monitored by a nutritionist. It is important to start, maintain and control ketosis correctly. Creating 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 - standard ketogenic diet)

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

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

First, let's calculate the daily caloric intake (KRday). For our example, this will be around 2, 000 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, that is, 15-30 grams / day (we will consider the standard of 30 grams for calculations).
Let's calculate how many calories in the daily diet come from proteins and glycides. Each of these nutrients contains 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, the daily amount of fat (F / day) = 1280/9 = 142 grams.

As a result of the 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- cyclic ketogenic diet)

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

what foods you can eat with a ketogenic diet

Bodybuilders recommend gradually introducing feedback, starting with one a week, and monitoring your well-being by adjusting the time interval between loads based on individual needs. Write down how many carbohydrates were consumed in the food each day and observe 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 individual insulin sensitivity 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 calorie intake of the CDC with normal insulin sensitivity for our example.

B / day = 2 * 75 = 150 grams / day.
The daily caloric content of proteins and sugars on the day of the carbohydrate load is (150 + 450) * 4 = 2. 400 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 CKD the menu will be built as in CKD, and one day (carbohydrate) the caloric content will be 2500 kcal (150 g of proteins, 300 g of carbohydrates and 78 g of fat)

Ketogenic diet target of TKD

Suitable for long-time athletes, whose performance drops dramatically after a long period without glycids 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" (ie, before and after training), which will increase resistance, but will not suppress the ketosis process. The goal of targeted ketogenic nutrition is to provide a short-term improvement 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 at low sensitivity, +0. 75 g per 1 kg at normal and +1 g per 1 kg at high weightsensitivity. It is recommended to divide these additional carbohydrates into two equal parts and eat before and after training.
As in the previous calculations, we subtract the daily calories from protein and carbohydrates from the total calories in the diet. The resulting delta will be the calories attributable to the fat.

Warning!This calculation is not a rule, but just an example. The calculation of the indicators for the basic menu must be based on individual characteristics, and the fine adjustment of feedback from targeted and cyclic ketogenic diets is carried out exclusively by trial and error based on well-being, performance indicators, resistance, intensity and durationtraining period. If you are not confident in your skills and experience, we recommend that you contact a nutritionist.

Rules

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

Start fasting for one day. Only water is allowed.
The diet should include: "correct" fats - 60%, protein - 30%, carbohydrates at least 10% of the daily caloric intake.
Mandatory 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:

fermented dairy products with a high fat content (including cottage cheese);
lard, fatty meats, poultry with skin;
sausages (jamon, balyk, cooked 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;
nuts, nut butters;
pumpkin seeds;
salads with leaves.

Minimum allowed:

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

Prohibited products:

carbonated drinks;

baked goods, bread;

cereals

;

nuts;

skimmed milk, kefir, yoghurt;

margarine, spreads;

folder;

vegetables with starch.

Contraindications and side effects

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

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

Therefore, to prevent the development of pathological diseases and the worsening of existing ones, the diet is controlled by a specialist. When it comes to losing weight, monthly monitoring of the condition, delivery of basic tests (blood, urine) is recommended. The correction of the ketogenic diet or its cancellation is performed by the doctor based on the results of the exam.

The ketogenic diet

How it works

Main views

Standard (SKD - standard ketogenic diet)

Cyclic (CKD- cyclic ketogenic diet)

Ketogenic diet target of TKD

Rules

Allowed and prohibited products

Menu

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Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Contraindications and side effects