The ketogenic diet (or keto diet for short) is a low-carb, high-fat meal plan. Following the keto diet is believed to have many health benefits. We tell you in more detail what keto nutrition gives the body and how effectively you can lose weight on such a diet.
Numerous studies show that the ketogenic diet is guaranteed to help you lose weight and improve your well-being. Additionally, ketogenic diets can be helpful for diabetes, epilepsy, cancer, and Alzheimer's disease.
Here is a detailed guide on how to start the keto diet and answers to the most common questions about it. Make sure you read, understand and discuss with your doctor.
What is a ketogenic diet?
The keto diet is a low-carb, high-fat meal plan. In many ways, this is similar to the Atkins diet and the low carb diet. This is just keto results in a sharp reduction in carbohydrates and their replacement with fats. This decrease puts the body into a metabolic state called ketosis.
In ketosis, the body begins to efficiently convert fat into energy (ketones), instead of doing it with carbohydrates. For this reason, ketogenic diets can lead to lower blood sugar levels and normalizing insulin levels.
Different types of ketogenic diets
There are many versions of the keto diet, including:
- Standard Ketogenic Diet: This is a low carb, moderate protein, and high fat meal plan. it usually contains 75% fat, 20% protein and only 5% carbohydrates;
- cyclical ketogenic diet: this plan includes periods of increased carbohydrate intake, such as 5 keto days followed by 2 days of carbohydrates;
- adapted ketogenic diet - allows you to add more carbohydrates to the diet on training days;
- High Protein Ketogenic Diet: This is similar to the standard ketogenic diet but includes more protein, typically 60% fat, 35% protein, and 5% carbohydrate.
By the way, only standard and high protein ketogenic diets have been carefully researched and recommended by experts. Cyclical or adapted diets are more advanced methods and are mainly used by athletes or bodybuilders.
Ketogenic diets help you lose weight
The keto diet is an effective way to lose weight and reduce risk factors for some diseases.
Experiments show that the ketogenic diet is superior in terms of weight loss results to low-fat diets. The keto diet also allows you not to count calories and not to limit the amount of food consumed, unless, of course, you are not talking about those included in the list of allowed.
One study found that people on a ketogenic diet lost 2. 2 times more weight than those who cut calories and fat. An improvement in blood cholesterol and triglyceride levels was also noted.
Ketogenic diet for diabetes and prediabetes
Diabetes is characterized by metabolic alterations, high blood sugar levels and reduced insulin function. The keto diet will help you shed excess fat, a metric that has been closely linked to type 2 diabetes, prediabetes and metabolic syndrome.
One study showed that a ketogenic diet improved insulin sensitivity by up to 75%!
In another experiment with participants with type 2 diabetes, it was found that 7 out of 21 people were able to stop taking all their diabetes medications thanks to the keto diet.
Other health benefits of the keto diet
The modern version of the keto diet was invented as a way to treat neurological conditions, such as the aforementioned epilepsy. Studies have shown that such a meal plan can be beneficial for various diseases.
- Cardiovascular disease: A ketogenic diet can improve risk factors such as fat and cholesterol levels, blood pressure and blood sugar levels.
- Cancer: Today this diet is used to maintain the condition of patients with various types of cancer and to reduce the growth of tumors.
- Alzheimer's disease: The ketogenic diet can reduce the symptoms of Alzheimer's disease and slow its progression.
- Epilepsy: Studies have shown that a ketogenic diet can significantly reduce seizures in children.
- Parkinson's disease: Tests have shown that a high-fat diet can help relieve the symptoms of Parkinson's disease.
- Polycystic Ovary Syndrome: A ketogenic diet will help reduce insulin levels, which play an important role in the progression of this diagnosis.
- Brain injuries: An animal study has shown that the keto diet can improve post-concussion conditions and help patients recover more quickly from injuries.
- Acne: Lowering insulin levels and reducing sugar and processed food intake will help improve skin significantly.
Foods to avoid on the keto diet
All carbohydrate-rich foods should be avoided. Here is a sample list of foods that should be eliminated from the diet or significantly reduce the amount of their consumption:
- sugary foods: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets;
- cereals or starches: products derived from wheat, rice, pasta, cereals;
- fruit: all fruit, except small portions of berries or one apple a day;
- beans or legumes: peas, beans, lentils, chickpeas;
- root and tuber vegetables: potatoes, sweet potatoes, carrots, parsnips;
- Diet or low-fat foods: These are usually highly processed and high in carbohydrates.
- some condiments or sauces: mainly those containing sugar and saturated fats;
- saturated fats: limit the intake of refined oils, mayonnaise;
- Alcohol: Due to their high carbohydrate content, many alcoholic beverages should be avoided on a ketogenic diet.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in the body.
Foods to eat on a ketogenic diet
Most of the diet during the keto diet should be based on these foods:
- meat: red meat, ham, sausage, bacon, chicken and turkey;
- blue fish: salmon, trout, tuna and mackerel;
- egg;
- butter and cream;
- cheese;
- nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds;
- healthful oils: especially cold-pressed olive oil, coconut oil and avocado oil;
- avocado;
- low-carb vegetables: most green vegetables, tomatoes, onions, peppers.
Example of a weekly ketogenic meal plan
Monday
Breakfast: bacon, eggs and tomatoes.
Lunch: Chicken salad with olive oil, vegetables and feta.
Dinner: salmon with asparagus cooked in butter.
Tuesday
Breakfast: scrambled eggs with tomato, spices and goat cheese.
Lunch: If you don't feel like eating a lot, you can replace the usual hot dishes with a cocktail of vegetables or cow's milk with peanut butter and herbs.
Dinner: meatballs, cheese and vegetables.
Wednesday
Breakfast: Ketogenic Milkshake - The basic recipe we mentioned can be changed to your liking.
Lunch: Seafood salad with olive oil and avocado.
Dinner: Pork chops with cheese, broccoli and salad.
Thursday
Breakfast: Tortilla with avocado, peppers, onions, spices and sour cream sauce.
Lunch: A handful of walnuts and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and cream cheese, garnished with vegetables.
Friday
Breakfast: unsweetened yogurt with peanut butter, cocoa powder and stevia.
Lunch: stewed veal with vegetables.
Dinner: Bacon, egg and cheese burger with a low carb almond meal bun.
Saturday
Breakfast: scrambled eggs with cheese and ham with vegetables.
Lunch: a few slices of ham and cheese with walnuts.
Dinner: white fish, eggs and spinach cooked in olive oil.
Sunday
Breakfast: scrambled eggs with bacon and mushrooms.
Lunch: hamburger with salsa, cheese and guacamole.
Dinner: steaks with eggs and salad.
As you can see, the ketogenic diet can be very varied and insanely nutritious.
Keto snack
If you're hungry between meals, here are some examples of healthy keto snacks:
- fatty meat or fish;
- cheese;
- a handful of nuts or seeds;
- cheese with olives;
- 1 or 2 hard-boiled eggs;
- 90% cocoa dark chocolate;
- low carb smoothie with almond milk, cocoa powder and peanut butter;
- full-fat yogurt with nut butter and cocoa powder;
- Strawberry with cream;
- celery with salsa and guacamole.
How to follow the keto diet if you have to eat out
Today, finding a restaurant with a keto menu or diet-friendly locations isn't that difficult. Most places offer a large number of meat and fish and you can take vegetables as a side dish.
Egg dishes are also a great option for a keto diet, such as scrambled eggs or bacon with eggs.
Another ideal dish is a burger, but it's best to remove half of the bun. Replace the fries with vegetables and ask for more cheese, salsa, or a piece of avocado in the filling.
It is better to refuse dessert in the usual sense of the word in restaurants. But you can order a plate of cheese, berries and cream or panna cotta.
Side effects of the keto diet and how to minimize them
Although the ketogenic diet is safe for healthy people, you may notice some side effects at first as your body adjusts to the new meal plan. For example, in the early days many people experience the so-called ketogenic flu.
Ketoflu is a condition where there is increased hunger, decreased energy, and sleep problems, nausea, and indigestion can also occur.
To minimize this problem, you can try a standard low-carb diet for the first week, then add more fat to the diet. This will prepare the body to burn more fat before the carbohydrates in the diet become much smaller.
Ketogenic diet supplements
While it is not necessary to take supplements, these dietary supplements can be particularly useful during ketotherapy:
- flaxseed, olive and any other vegetable oil - feel free to add to meals or drink in the morning on an empty stomach to increase the level of ketones in the body;
- caffeine will help maintain energy and also accelerate fat burning;
- creatine: improves performance and is especially recommended for intensive training during a keto diet;
- Whey Protein: Add half a scoop of whey protein to smoothies or yogurt to increase your daily protein intake.
Frequently Asked Questions About The Keto Diet
1. Can I go back to my normal carbohydrate intake?
If you follow a ketogenic diet and then abruptly restore carbohydrates into your life, your weight loss results will go down the drain. It is better to eat fewer carbs after ending the ketogenic diet than you could afford before. Plus, you'll have fewer cravings for carbohydrate-rich foods!
2. Will I lose muscle volume on the keto diet?
With any diet, there is a risk of losing muscle mass. However, a high protein intake and controlled ketone levels will help minimize muscle loss, especially if you're doing strength training.
3. Can I build muscle on a ketogenic diet?
Yes, but it won't be as easy as with a moderate carb diet.
4. Do I sometimes need carbohydrate days?
No, but it can be helpful to include a few days with more calories than usual in your diet.
5. How much protein can I eat?
Protein intake should be moderate, as high protein levels can cause spikes in insulin levels and a drop in ketones. The upper limit for protein intake is 35% of the total calorie intake.
6. What should I do if I am constantly feeling tired and weak?
You may not be following the ketogenic diet properly or your body may not be using fats and ketones properly. To reduce the discomfort, try to eat even fewer carbohydrates and keep following the tips we have given you to definitely get you into ketosis.
7. Why has the urine odor changed - has it become more pronounced?
Don't worry, it's just the result of ketosis.
8. What should I do if I have bad breath?
This is a very common side effect of the keto diet. Try drinking more water or chewing sugar-free gum.
9. Is it true that ketosis is very dangerous?
People often confuse ketosis with ketoacidosis. The first condition is a natural procedure for processing fat and the second appears only with uncontrolled diabetes.
Ketoacidosis is dangerous, but the ketosis that occurs on a ketogenic diet is completely normal and even healthy.
10. What should I do if I have digestive problems, constipation or diarrhea?
This side effect usually goes away 3-4 weeks after starting the keto diet. If this persists, try eating more fiber-rich vegetables. Magnesium supplements can also help with constipation.
Ketogenic diets are good, but not for everyone
The ketogenic diet can be beneficial for people who are overweight, have diabetes, or want to improve their metabolic health. But if you are interested in gaining muscle mass, it is best to look at other nutritional options.
Plus, like any diet, a ketogenic meal plan will only work if you follow it diligently. The results will appear in the long term - it is better not to wait for rapid weight loss.