The ketogenic diet (or keto diet for short) is a diet low in carbohydrates and high in fat. It is believed that following the keto diet has many health benefits. We tell you in more detail what keto nutrition provides the body and how effectively you can lose weight on such a diet.
Numerous studies show that the keto diet is guaranteed to help you lose weight and improve your well-being. In addition, ketogenic diets can be beneficial for diabetes, epilepsy, cancer and Alzheimer's disease.
Here is a detailed guide on how to get started with the keto diet and answers to the most common questions about it. Be sure to read, understand and discuss with your doctor.
What is a ketogenic diet?
The keto diet is a diet low in carbohydrates and high in fat. In many ways, this is similar to the Atkins diet and the low-carb diet. It's just keto involves a drastic reduction of carbohydrates and replacing them with fat. This decrease puts the body in a metabolic state called ketosis.
With ketosis, the body begins to efficiently convert fat into energy (ketones) - instead of doing so with carbohydrates. Because of this, ketogenic diets can lead to lower blood sugar levels and normalize insulin levels.
Different types of ketogenic diets
There are many versions of the keto diet, including:
- Standard ketogenic diet: This is a meal plan with very low carbohydrate, moderate protein and high fat content. it usually contains 75% fat, 20% protein and only 5% carbohydrates;
- cyclic ketogenic diet: This plan includes periods of higher carbohydrate intake, such as 5 keto days followed by 2 carbohydrate days;
- custom 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 contains more protein, typically 60% fat, 35% protein and 5% carbohydrates.
By the way, only standard and high protein ketogenic diets have been carefully studied and recommended by experts. Cyclic or customized diets are more advanced methods and are mostly 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 certain diseases.
Experiments show that the ketogenic diet is superior in terms of weight loss results compared to low fat diets. In addition, the keto diet allows you not to count calories and not limit the amount of food eaten, unless of course we are talking about those that are included in the list of allowed.
One study found that people on a ketogenic diet lost 2, 2 times more weight than those who reduced calories and fat. An improvement in cholesterol and triglyceride levels in the blood was also noticed.
Ketogenic diet for diabetes and pre-diabetes
Diabetes is characterized by metabolic changes, elevated blood sugar levels and decreased insulin function. The keto diet will help you shed excess fat, a goal that has been closely linked to type 2 diabetes, pre-diabetes and metabolic syndrome.
One study showed that a ketogenic diet improved insulin sensitivity by as much as 75%!
In another trial of participants with type 2 diabetes, it was found that 7 out of 21 people were able to stop taking all of their diabetes medication 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. Some studies have shown that such a meal plan can be useful 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 cancers and to reduce the growth of tumors.
- Alzheimer's disease: The keto 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: Some 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 lower insulin levels, which play a major role in the development of this diagnosis.
- Brain Injuries: An animal study has shown that the keto diet can improve conditions after concussions and help patients recover more quickly from injuries.
- Acne: Lowering your insulin levels and reducing your intake of sugar and processed foods will help improve your skin significantly.
Foods to Avoid on the Keto Diet
All foods high in carbohydrates should be avoided. Here is a sample list of foods that should be excluded from the diet - or significantly reduce the amount of their consumption:
- sugary foods: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets;
- cereals or starch: products made from wheat, rice, pasta, cereals;
- fruits: all fruits, except small portions of berries or one apple a day;
- beans or legumes: peas, beans, lentils, chickpeas;
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips;
- Diet or low fat foods: These are usually highly processed and high in carbohydrates.
- certain spices or sauces: primarily those containing sugar and saturated fat;
- saturated fat: limit your 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 under the keto diet should be based on these foods:
- meat: red meat, ham, sausage, bacon, chicken and turkey;
- fatty fish: salmon, trout, tuna and mackerel;
- egg;
- butter and cream;
- cheese;
- nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds;
- healthy oils: in particular cold-pressed olive oil, coconut oil and avocado oil;
- avocado;
- low carbohydrate vegetables: most green vegetables, tomatoes, onions, peppers.
Try weekly ketogenic meal plan
Monday
Breakfast: bacon, eggs and tomatoes.
Lunch: chicken salad with olive oil, vegetables and feta cheese.
Dinner: salmon with asparagus cooked in butter.
Tuesday
Breakfast: scrambled eggs with tomato, spices and goat cheese.
Lunch: if you do not feel like eating heavy, you can replace the usual hot dishes with a cocktail of vegetable 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 adjusted to your liking.
Breakfast: 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 nuts 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 flour bun.
Saturday
Breakfast: scrambled eggs with cheese and ham with vegetables.
Lunch: a few slices of ham and cheese with nuts.
Dinner: white fish, eggs and spinach cooked in olive oil.
Sunday
Breakfast: scrambled eggs with bacon and mushrooms.
Lunch: hamburger with sauce, cheese and guacamole.
Dinner: steaks with eggs and salad.
As you can see, the ketogenic diet can be very varied and insanely nutritious.
Keto snacks
If you feel 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;
- dark chocolate with 90% cocoa;
- low-carb milkshake with almond milk, cocoa powder and peanut butter;
- whole milk yogurt with nut butter and cocoa powder;
- strawberries with cream;
- celery with sauce and guacamole.
How to follow the keto diet if you are going to eat out
Today, it is not that difficult to find a restaurant with a keto menu or diet-friendly positions. Most establishments offer a large number of meat and fish products and you can take vegetables as an accompaniment.
Egg dishes are also a good option for a keto diet, such as scrambled eggs or bacon with eggs.
Another ideal dish is a burger, but it is better to remove one half of the bun. Replace french fries with vegetables, and ask for more cheese, sauce 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 cheese plate, berries and cream or panna cotta.
Side effects of the keto diet and how to minimize them
While the ketogenic diet is safe for healthy people, you may first notice some side effects as your body adapts to the new eating plan. For example, many people in the first days experience the so-called ketogenic flu.
Ketoflu is a condition in which you experience increased hunger, decreased energy and may also experience sleep problems, nausea and indigestion.
To minimize this problem, you can try a standard low-carb diet in the first week and then add more fat to your diet. This will prepare the body to burn more fat before the carbohydrates in the diet become much less.
Dietary supplements on a ketogenic diet
Although it is not necessary to take supplements, these supplements can be especially helpful while you are on keto:
- flaxseed, olives 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 speed up fat burning;
- creatine - improves performance and is especially recommended for intensive training while on 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
Can I return to my normal carbohydrate intake?
If you put yourself on a keto diet and then abruptly bring carbs back to your life, the results of weight loss will go down the drain. It is best to eat fewer carbohydrates after completing the ketogenic diet than you could afford before. In addition, you will have less craving for food with a high carbohydrate content!
2. Do I want to lose muscle volume on the keto diet?
On 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 exercise strength.
Can I Build Muscle On A Ketogenic Diet?
Yes, but it will not be as easy as on a moderate carbohydrate diet.
4. Do I need to have carb days sometimes?
No, but it can be helpful to include a few days with more calories than usual in your diet plan.
5. How much protein can I eat?
Protein intake should be moderate, as high protein levels can cause increases in insulin levels and a decrease in ketones. The upper limit for protein intake is 35% of the total calorie intake.
6. What should I do if I constantly feel 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 continue to follow the tips we have given to get you into ketosis for sure.
7. Why has the smell of urine changed - 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 sugarless gum.
9. Is it true that ketosis is very dangerous?
People often confuse ketosis with ketoacidosis. The first condition is a natural procedure for treating fats, and the second appears only with uncontrolled diabetes.
Ketoacidosis is dangerous, but the ketosis that occurs during 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 disappears 3-4 weeks after starting the keto diet. If this continues, try eating more high-fiber 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. However, if you are interested in gaining muscle mass, it is better to look at other nutritional options.
Like any diet, a ketogenic meal plan will only work if you stick to it diligently. The results show up in the long run - it's better not to wait for quick weight loss.