The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet. The keto diet is believed to have many health benefits. We tell you in more detail what the keto diet gives 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. Additionally, ketogenic diets may be beneficial for diabetes, epilepsy, cancer, and Alzheimer's disease.
Here's 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, high-fat diet. In many ways, this is similar to the Atkins diet and the low-carb diet. That's just keto involves cutting carbs sharply and replacing them with fats. This reduction puts the body into a metabolic state called ketosis.
In ketosis, the body begins to efficiently convert fat into energy (ketones) - instead of 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 very low carb, moderate protein and high fat meal plan. It usually contains 75% fat, 20% protein and only 5% carbohydrates.
- cyclic ketogenic diet: This program involves periods of higher carb intake, such as 5 days of keto followed by 2 days of carb.
- adapted ketogenic diet: allows you to add more carbohydrates to the diet on training days.
- High Protein Ketogenic Diet: It is similar to the standard ketogenic diet, but includes more protein, usually 60% fat, 35% protein and 5% carbohydrates.
By the way, only standard high protein ketogenic diets have been carefully studied and recommended by experts. Cycle or customized 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 certain diseases.
Experiments show that the ketogenic diet is superior in terms of weight loss results to low-fat diets. In addition, the keto diet allows you not to count calories and not limit the amount of food consumed, unless, of course, we are talking about those that are included in the list of permitted ones.
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 observed.
Ketogenic diet for diabetes and prediabetes
Diabetes is characterized by metabolic changes, elevated blood sugar levels and reduced insulin function. The keto diet will help you shed excess fat, a measurement 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 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. 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 types of cancer 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 trials 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 large role in the development of this diagnosis.
- Brain injuries: An animal study showed that the keto diet can improve post-concussion conditions and help patients recover faster 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
Any food high in carbohydrates should be avoided. Here is a sample list of foods that should be eliminated from the diet - or significantly reduced:
- sugary foods: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets.
- Seeds or starches: products derived from wheat, rice, pasta, cereals.
- fruit: all fruit, except small portions of berries or an 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 condiments or sauces: especially those containing sugar and saturated fat.
- 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.
- fatty fish: salmon, trout, tuna and mackerel.
- eggs;
- butter and cream;
- cheese;
- nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds.
- Healthy oils: especially cold-pressed olive oil, coconut oil and avocado oil.
- avocado;
- low-carb vegetables: most 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 tomato, spices and goat cheese.
Lunch: if you don't feel like eating much, 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 according to your preferences.
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 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: boiled veal with vegetables.
Dinner: Bacon, egg, and cheese burger on 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 snack
If you're feeling 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 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 have to eat out
Nowadays, finding a restaurant with a keto menu or diet-friendly places is not that difficult. Most establishments offer a large number of types of meat and fish, and you can get 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 the burger, but it's better to remove half the bun. Replace the fries with veggies 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 cheese plate, berries and cream or panna cotta.
Keto Diet Side Effects and How to Minimize Them
While the ketogenic diet is safe for healthy people, you may experience some side effects at first as your body adjusts to the new eating plan. For example, in the first few days, many people experience the so-called ketogenic flu.
Ketoflu is a condition where you feel 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 prime the body to burn more fat before the carbohydrates in the diet become too low.
Supplements on a Ketogenic Diet
While it's not necessary to take supplements, these nutritional supplements can be especially helpful while on keto:
- flaxseed, olive oil and any other vegetable oil - you can add it to meals or drink it 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 highly recommended for intense 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
1. Can I go back to my normal carb intake?
If you go on a keto diet, and then suddenly bring carbs back into your life, your weight loss results will skyrocket. It's best to eat fewer carbs after the ketogenic diet is over than you could afford before. Plus, you'll have fewer cravings for high-carb foods!
2. Will I lose muscle on the keto diet?
With any diet, there is a risk of losing muscle mass. However, high protein intake and controlled ketone levels will help minimize muscle loss - especially if you're strength training.
3. Can I build muscle on a ketogenic diet?
Yes, but it won't be as easy as on a moderate carb diet.
4. Do I need to have low 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 spikes in insulin levels and a drop in ketones. The upper limit for protein intake is 35% of total caloric intake.
6. What should I do if I constantly feel tired and weak?
You may not be following the ketogenic diet correctly, or your body may not be using fats and ketones properly. To reduce the discomfort, try eating even fewer carbs and continue to follow the tips we've given you to get you safely into ketosis.
7. Why has the smell of urine changed - has it become stronger?
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 process for processing fats, and the second occurs 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 subsides 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're interested in gaining muscle mass, it's better to consider other nutrition options.
Also, like any diet, a ketogenic meal 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 quick weight loss.