Keto Diet Plan 7-days

1. Keto diet
2. Perplexity on a ketogenic diet
3. Useful supplements
4. Example 7-days plan

The following indications are for information purposes only. They are not intended to replace the opinion of professional persons as a doctor, nutritionist, or dietist, whose intervention is necessary for the prescription and composition of personalized food therapies.

Ketogenic diet

Background

WARNING! This article will provide an example of a diet based on the discharge of food carbohydrates and the parallel increase of ketone bodies in the blood. It is important to remember that this refers exclusively to a ketogenic diet (in the general sense). And not to the ketogenic diet (a more or less specific method some professionals may have claimed). This small clarification is intended to safeguard the author of the article and youwillfit.com from any intellectual property disputes in the ketogenic diet or any conceptual and methodological contests.

The ketogenic diet is an unbalanced diet requiring constant monitoring by the medical specialist (through analyses of ketone bodies, for example, testing the urinary pH). The ketogenic diet may be helpful in the treatment of two totally different medical conditions:

Overweight and metabolic disorders WITHOUT complications (kidneys and liver must be perfectly healthy)

Drug-resistant epilepsy, especially in children (see article: Diet for epilepsy)

Here will be an example of a diet that provides a dimming and non-ketogenic diet to reduce the symptoms of epilepsy.

Ketogenic Diet

The ketogenic diet is based mainly on 3 concepts:

Reduction of simple and complex carbohydrates: foods that contain carbs must be disposed of completely (although that is virtually impossible). The portions of vegetables containing fructose are maintained, leading to the collapse in the percentage of complex carbohydrates in favor of the simple (but we remember to be very low in quantity). These nutrients represent the organism’s primary fuel, and reduce them “to a minimum” forces the body to dispose of excess fat reserves. Also, carbs are nutrients that significantly stimulate insulin (anabolic hormone and fatty hormone), so their moderation should also take on an essential metabolic significance.

Quantitative and percentage (therefore absolute) of fat, and only percentage of protein, keeping calorie intake constant: after elimination of carbohydrates, the portions of protein foods should be kept constant, while only the quantities of high-fat foods (oils, oilseeds, oily carnosic fruit, etc.) should be increased in parallel. In theory, doing so will compensate for reducing the calorie requirement of the glucose deficit by the larger amount of lipids. In practice, for obvious reasons of appetite (indeed, hunger!), it is necessary to increase the portions and frequency of consumption of protein foods. Some justify this “correction” by stating that more proteins are useful to preserve the lean mass. However, it should be noted that many amino acids are glucogenic (they are converted into glucose for glucogenesis). And have a metabolic action similar to food carbohydrates, partly nullifying the effect on lipolytic enzymes and the production of ketone bodies (see below). Moreover, in medical practice, with the “hand calculator,” the ketogenic diet menu is NEVER normal calorie and always provides less energy than necessary. It would be worth trying with a well-structured, hypocaloric diet before trying in such a trap.

Production of ketones: the hepatic glucogenesis necessary to synthesize glucose (from certain amino acids and glycerol) is not fast enough to cover the daily glucose requirement. In parallel, the oxidation of fats (closely related and dependent on glycolysis) “jams” and causes the accumulation of intermediate molecules (in my opinion, waste) called ketone bodies. These ketones, which are easily disposed of physiologically, reach levels in the ketogenic diet that are toxic to the tissues.

Toxic does not necessarily mean poisonous, but “which causes intoxication.” This effect is clearly distinguishable with the reduction of appetite, that is, the anorexizing effect on the brain. However, like the heart, even nervous tissue can partially use ketone bodies for energy purposes.

A healthy organism can function even with high blood quantities of ketone bodies. The excess of which is eliminated (we do not know how much fatigue) by renal filtration. Obviously, people with specific diseases have a very high risk of evolving metabolic ketoacidosis, risking coma or even death.

Perplexity on the ketogenic diet

I personally regard the ketogenic diet as a rather extreme method. I do not believe that its use can be considered to be deontologically correct. However, as many clinicians demonstrate, it is sometimes necessary to act quickly on obesity to protect the health of the critical patient. For my part, I leave it up to the medical doctors to assess and apply such a diet.

The PROTRACTED and DECOMPENSATED ketogenic diet (as mentioned above, in the case of pre-existing disease) may promote the occurrence of:

• “keto flu” syndrome, which is a general discomfort caused by an unbalanced metabolic imbalance that is not fully compensated by the body
• Mood disorders and asthenia from physical activity
• Acidosis or lowering of blood pH
• Liver fatigue (although not always measurable in healthy subjects)
• Renal fatigue (although not always measurable in healthy subjects)
• The tendency to systemic dehydration
• Various diseases, such as hypoglycemia and low blood pressure, can begin with a black-out
• Hypovitaminosis, saline, and dietary fiber deficiency
• Muscle tissue loss, especially in the case of motor activity.

Note: It is curious to see that many of the symptoms and clinical signs mentioned above are common to marasmus (generalized malnutrition).

The ketogenic diet cannot and should NOT be used for a long time. If it is decided to proceed, it should be recalled that periods of ketogenesis should be alternated with days of recovery of the glycogen stocks. The body, especially the nervous tissue, needs about 180g/day of carbohydrates to function effectively and efficiently. Although 50-100 grams should prevent ketoacidosis – Calloway 1971. This also means that following the ketogenic diet, you will NEVER enjoy an optimal psycho-physical form. Moreover, many health professionals who recommend taking the ketogenic diet suggest not to interrupt the ketosis as the ketosis itself (occurring a few days after the beginning) is crucial to the system’s proper functioning.

The ketogenic diet does not care about the relationship between complex carbohydrates and simple sugars since carbohydrates are so low that their metabolic impact is virtually marginal.

The ketogenic diet does NOT apply to athletes and endurance athletes.

Useful Supplements

The health supplements that are useful in cases of the ketogenic diet are those that guarantee the coverage of hydro saline and vitamin requirements. Many readers will think that to achieve some vitamin and saline levels in ketogenic, it is enough to increase the vegetable intake. Still, unfortunately, it is not that simple. Vegetables are rich in mineral salts and vitamins and fiber, and anti-nutritional chelating molecules. Therefore, by excessively increasing vegetables, there is an increased risk of malabsorption or partial absorption of nutrients (iron, calcium, vitamins, etc.). Furthermore, according to the principle of the ketogenic diet, it is essential to minimize the intake of carbohydrates, which are still well present (albeit to a varying extent) in all vegetables.

The dosage of hydro saline and vitamin supplements cannot be accurately explained or suggested as the products’ heterogeneity would be an approximate and fortifying indication. I, therefore, suggest that you look at the label and make a maximum daily quantity of supplements based on mineral salts and/or vitamins equal to 50-80 % of the total need (personal opinion). It is also appropriate to consult with the medical doctor or pharmacist. Also, preference should be given to supplements containing minerals by alkalizing action, such as citrates (potassium citrate, magnesium citrate, sodium citrate) or bicarbonates (sodium bicarbonate, potassium bicarbonate, etc.).

Note: the ketogenic diet does not respect the principles of nutritional balance of the classical method and, by definition, is a non-balanced food style because of hypoglycin, hyperlipidemic, and tendentially hyper protein (in the context of the Mediterranean diet). Requires no processing of the needs, keeping a TOT intake of not more than 50-100g/day even though, according to some experts, the lower the carbs intake, the greater the ketosis and the system’s effectiveness.

The ketogenic diet also suggests providing a larger portion of unsaturated lipids than saturated ones.

Protein intake can reach levels that are far out of the ordinary (up to and above 3 g/kg physiological weight), sometimes reducing the amount of the “precious” total lipids.

Example of Keto Diet Plan 7-days

Note: This example of a ketogenic diet represents a compromise between different currents of thought. It is, therefore, “incorrect” if assessed in the context of the “PURE” ketogenic diets. Both about daily carbohydrate intake and the choice to insert one or two days of glucose recharge per week. However, this type of ketogenic diet can also be used by people who choose not to give up motor activity, provided moderate volume and intensity. Of course, it needs to be personalized.

Subject: a middle-aged woman, a secretary and does not engage in motor activities; is overweight, has impaired blood glucose and hypertriglyceridemia

Keto Diet – Day-1

Keto Diet – Day-2

Keto Diet – Day-3

Keto Diet – Day-4 (to recharge)

Keto Diet – Day-5

Keto Diet – Day-6

Keto Diet – Day-7 (to recharge)