The ketogenic diet (or keto diet for short) is a low-carb, high-fat eating plan. The keto diet is believed to have many health benefits. We tell you in more detail what keto nutrition does to the body and how effectively you can lose weight with such a diet.
Numerous studies show that the keto diet is guaranteed to help you lose weight and improve your health. In addition, the ketogenic diet may be beneficial for diabetes, epilepsy, cancer, and Alzheimer's disease.
Here is a detailed guide on how to get started on the keto diet and answers to the most common questions about it. Be sure to read, understand, and discuss with your doctor.
What is the ketogenic diet?
The keto diet is a low-carb and high-fat diet. In many ways, it is similar to the Atkins diet and the low-carb diet. It's just keto that involves cutting out carbohydrates sharply and replacing them with fat. 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 so with carbohydrates. Therefore, the ketogenic diet can lower blood sugar levels and normalize insulin levels.
Different types of ketogenic diet
There are many versions of the keto diet, including:
- Standard ketogenic diet: This is an extremely low-carb, moderate-protein, and high-fat meal plan. usually contains 75% fat, 20% protein and only 5% carbohydrates;
- cyclical ketogenic diet: This plan includes periods of higher carbohydrate intake, such as 5 days of keto followed by 2 days of carbohydrates;
- customized ketogenic diet: allows you to add more carbohydrates to your diet on training days;
- High Protein Ketogenic Diet: This is similar to the standard ketogenic diet but includes more protein, usually 60% fat, 35% protein, and 5% carbohydrates.
By the way, only the standard, high-protein ketogenic diet has been carefully studied and recommended by experts. Cyclic diets or customized diets are more advanced methods and are mostly used by athletes or bodybuilders.
The ketogenic diet helps 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 to the low-fat diet. In addition, the keto diet allows you not to count calories and not to limit the amount of food eaten, unless, of course, we are talking about those that are included in the allowed list.
One study found that people on a ketogenic diet lost 2. 2 times more weight than those who cut calories and fat. Increased levels of cholesterol and triglycerides in the blood are also noted.
Ketogenic diet for diabetes and prediabetes
Diabetes is characterized by metabolic changes, increased blood sugar levels, and impaired insulin function. The keto diet will help you lose excess fat, a metric closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.
One study showed that the ketogenic diet increased insulin sensitivity by as much as 75%!
In another trial 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
Modern versions of the keto diet were created as a way to treat neurological conditions, such as the aforementioned epilepsy. Several studies have shown that such an eating plan can be beneficial for various ailments.
- Cardiovascular disease: The ketogenic diet can increase risk factors such as fat and cholesterol levels, blood pressure, and blood sugar levels.
- Cancer: Currently, this diet is used to maintain the condition of patients with various types of cancer and to reduce tumor growth.
- Alzheimer's disease: The keto diet can reduce the symptoms of Alzheimer's disease and slow its progression.
- Epilepsy: Studies have shown that the ketogenic diet can significantly reduce seizures in children.
- Parkinson's Disease: Several 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 played a big role in the development of this diagnosis.
- Brain Injury: An animal study showed that the keto diet can improve post-concussion conditions and help patients recover more quickly from injury.
- 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
Any food that is high in carbohydrates should be avoided. Here is a list of examples of foods that should be eliminated from the diet - or significantly reduce the amount of consumption:
- sweet foods: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets;
- grains or starches: products derived from wheat, rice, pasta, cereals;
- fruits: all fruits, except berries in small portions or one apple per day;
- beans or legumes: peas, chickpeas, lentils, chickpeas;
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips;
- Low-fat diets or foods: These are usually highly processed and high in carbohydrates.
- certain seasonings or sauces: especially those containing sugar and saturated fat;
- saturated fat: limit 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:
- meats: red meat, ham, sausage, bacon, chicken, and turkey;
- oily fish: salmon, trout, tuna, and mackerel;
- egg;
- butter and cream;
- cheese;
- nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds;
- healthy oils: especially chilled olive oil, coconut oil and avocado oil;
- avocado;
- low-carb vegetables: mostly green vegetables, tomatoes, onions, peppers.
Sample 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 tomatoes, herbs and goat cheese.
Lunch: if you don't want to eat heavily, you can replace the usual hot dish with a cocktail with vegetables or cow's milk with peanut butter and spices.
Dinner: meatballs, cheese and vegetables.
Wednesday
Breakfast: Ketogenic Milkshake – The basic recipe we mentioned can be customized to your liking.
Lunch: Seafood salad with olive oil and avocado.
Dinner: pork with cheese, broccoli and salad.
Thursday
Breakfast: tortillas with avocado, peppers, onions, spices and sour cream sauce.
Lunch: 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: beef stew with vegetables.
Dinner: Bacon, egg, and cheese burger on low-carb almond flour.
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 gravy, cheese and guacamole.
Dinner: steak with eggs and salad.
As you can see, the ketogenic diet can be very varied and very 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 about following the keto diet if you have to eat out?
Nowadays, finding a restaurant with a keto menu or a diet-friendly position is not so difficult. Most places offer a large amount of meat and fish, and you can take vegetables as a side dish.
Egg dishes are also great options for the keto diet, as are scrambled eggs or bacon with eggs.
Another ideal dish would be a burger, but it's better to throw away half the bread. Replace the fries with vegetables, and ask for more cheese, sauce, or a slice of avocado for 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
While the ketogenic diet is safe for healthy people, you may notice some side effects at first as your body adjusts to a new eating plan. For example, in the first few days, many people 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 for the first week, and then add more fat to the diet. This will prepare the body to burn more fat before the carbohydrates in the food become much smaller.
Supplements for the ketogenic diet
While it's not necessary to take supplements, these dietary supplements can be of great help while on keto:
- flaxseed, olive and other vegetable oils - feel free to add food 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 highly recommended for intensive training while on a keto diet;
- Whey Protein: Add half a scoop of whey protein to a smoothie 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 go on a keto diet, and then suddenly put carbs back into your life, the weight loss results will be worth it. It's best to eat less carbs after the end of the ketogenic diet than you could afford before. Plus, you'll have fewer high-carb food cravings!
2. Will I 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 are doing strength training.
3. Can I build muscle on the ketogenic diet?
Yes, but it won't be as easy as a moderate carb diet.
4. Do I need to eat carbohydrates sometimes?
No, but it may be useful to include some 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 lead to spikes in insulin levels and a decrease in ketones. The upper limit of 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 discomfort, try to eat less carbs and continue to follow our tips to ensure you're in ketosis.
7. Why does the smell of urine change - become more pronounced?
Don't worry, it's just a 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 occurs only with uncontrolled diabetes.
Ketoacidosis is dangerous, but the ketosis that occurs while on a ketogenic diet is completely normal and even healthy.
10. What should I do if I have digestive problems, constipation or diarrhea?
These side effects usually go away 3-4 weeks after starting the keto diet. If this continues, try eating more fiber-rich vegetables. Magnesium supplements can also help with constipation.
The ketogenic diet is good, but not for everyone
The ketogenic diet may 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 better to look at other nutritional options.
Also, like any diet, the ketogenic eating plan will only work if you stick to it diligently. The results will appear in the long term - it is better not to wait for rapid weight loss.