Ketogenic diet

the ketogenic diet food also refers to carbohydrate diets. The main part of the diet with her are fats and proteins. Weight loss is due to fat stores. And this is its plus.
More than 20 studies, according to Authority Nutrition, have proven the benefit of a ketogenic diet for weight loss and health. It is used for diabetes, cancer, epilepsy and Alzheimer's disease.
In this article, we tried to collect all the necessary information on the ketogenic diet for those who want to start it.
What is a ketogenic diet?
It puts the main emphasis on the consumption of fats and the exclusion of carbohydrates. The elimination of carbohydrates transforms the body into a metabolic state called ketosis (do not confuse with ketoacidosis).
Types of ketogenic diets
There are several variants of a ketogenic diet, for example:
·       Standard ketogenic diet. It implies a low carbohydrate content (5%), a moderate protein content (20%) and a high fat content (75%).
·       Cyclic ketogenic diet. This kind includes periods of carbohydrate loading. For example, 5 days of ketogenic diet and 2 days of a usual day.
·       Targeted ketogenic diet. Allows you to add carbohydrates during training days.
·       High-protein ketogenic diet. Includes a large number of proteins. The ratio of macronutrients: 60% of fats, 35% of proteins and 5% of carbohydrates.
Types of ketogenic diets
There are several variants of a ketogenic diet, for example:
·       Standard ketogenic diet. It implies a low carbohydrate content (5%), a moderate protein content (20%) and a high-fat content (75%).
·       Cyclic ketogenic diet. This kind includes periods of carbohydrate loading. For example, 5 days of ketogenic diet and 2 days of the usual day.
·       Targeted ketogenic diet. Allows you to add carbohydrates during training days.
·       High-protein ketogenic diet. Includes a large number of proteins. The ratio of macronutrients: 60% of fats, 35% of proteins and 5% of carbohydrates.


How a ketogenic diet helps to lose weight?
During the ketogenic diet, you cannot even count the number of calories. It will still work effectively.
It is known that on an it, participants lost 2.2 times more weight than those who counted calories and limited the fat content.
There are several reasons why it diet works so well. One of them is an increased intake of protein, which restrains the appetite.
In addition, lowering blood sugar levels improves insulin sensitivity.
Foods that should be avoided on a ketogenic diet
In short, you should limit any foods high in carbohydrates. Here is the list of products:
·       Sweet products: soda drinks, fruit juice, cocktails, cakes, ice cream, sweets and others.
·       Cereal products: wheat, rice, pasta, cereals and others.
·       Fruits: all fruits except for small portions of berries.
·       Legumes: peas, beans, lentils, peas and others.
·       Roots: potatoes, sweet potatoes, carrots, parsnips and others.
      Low fat foods: this food is often high in carbohydrates.
Some condiments and sauces: they contain sugar.
Harmful fats: limit consumption of processed vegetable oils, mayonnaise.
Alcohol: Due to the carbohydrate content, many alcoholic beverages can harm the process.

What foods are included in the ketogenic diet
·       Meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
·       Fatty fish: salmon, trout, tuna and mackerel.
·       Eggs: perfect if they are homemade.
·       Oil and cream.
·       Cheese: cheddar, goat or mozzarella.
·       Nuts and seeds: almonds, walnuts, flaxseed, pumpkin seeds, chia seeds and others.
·       Oils: olive oil, coconut oil, and avocado oil.
·       Avocados: whole avocado or guacamole (appetizer from the mashed avocado pulp).
·       Low-carbohydrate vegetables: green leafy vegetables, tomatoes, onions, peppers, and others.
·       Seasonings: salt, pepper and various herbs and spices.
Sample menu ketogenic diet for a week
If you cannot wait to start, then you can use the proposed menu and adjust it according to the list of allowed products.
Monday; 
 Breakfast: bacon, eggs, and tomatoes.
Lunch: chicken salad with olive oil and feta cheese.
Dinner: salmon with asparagus, cooked in oil.
Tuesday;  
Breakfast: omelet, tomato, basil and goat cheese.
Lunch: almond milk, peanut butter, cocoa powder and milkshake with stevia.
Dinner: meatballs, cheddar cheese, and vegetables.
Wednesday; Breakfast: a fat-rich milkshake.
Lunch: shrimp salad with olive oil and avocado.
Dinner: pork chops with parmesan cheese, broccoli, and salad.
Thursday; Breakfast: omelet with avocado, salsa, pepper, onion, and spices.
Lunch: A handful of nuts with celery and guacamole.
Lunch: chicken stuffed with pesto and cream cheese, along with vegetables.
Friday; Breakfast:
 natural yogurt with peanut butter, cocoa powder.
Lunch: roast beef, cooked on coconut oil with vegetables.
Dinner:
 burger with bacon, egg, and cheese.
Saturday; Breakfast: 
ham and cheese omelet with vegetables.
Lunch: ham and slices of cheese with nuts.
Dinner: white fish, egg with spinach, cooked on coconut oil.
Sunday; Breakfast: fried eggs with bacon and mushrooms.
Lunch: burger with cheese and guacamole.
Dinner: steak with eggs and salad.
Always try to add some new vegetables and meat to avoid deficiency of substances and to eat fully.
Snacks on a ketogenic diet
In case you are hungry between meals, try the sacks allowed.
Fatty meat or fish, cheese, a handful of nuts or seeds, cheese with olives, hard-boiled eggs, 90% dark chocolate, low-carb milkshake with almond milk, natural yogurt, strawberry with cream, celery with guacamole.
Side effects of the ketogenic diet. How to minimize them
Although the ketogenic diet is safe for healthy people, you can still face some side effects while the body adapts.
As a rule, this lasts for several days and can be accompanied by malaise, increased hunger, problems with sleep, nausea, gastrointestinal discomfort and reduced physical performance.

To avoid such symptoms before starting a ketogenic diet, you can practice and sit on a low-carb diet. Just eat fewer carbohydrates for a few weeks.
It can also change the water and mineral balance. Therefore, it will not be superfluous to add some minerals to the diet.
Try taking 3000-4000 mg sodium, 1000 mg potassium and 300 mg magnesium per day to minimize side effects.
During the ketogenic diet food, there may appear a fruity smell of urine and the smell of acetone from the mouth. This is caused by ketosis. Try to drink more fluids. A smell can break a chewing gum without sugar.
The state of ketosis should not be confused with ketoacidosis. The first is natural, while ketoacidosis occurs during diabetes mellitus. Ketoacidosis is life threatening.
Problems with digestion and diarrhea, as a rule, go through 3-4 weeks. If this does not happen, try eating more high-fiber vegetables. Magnesium supplements also help with constipation.