The ketogenic diet (or keto diet for short) is a low-carb, high-fat eating plan. Following the keto diet is believed to have many health benefits. We will tell you in more detail what the keto diet gives the body and how effectively you can lose weight with such a diet.
Many studies prove 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 step-by-step guide to getting 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 eating plan. It is similar in many ways to the Atkins diet and the low carb diet. It's just that keto involves a sharp reduction in carbohydrates and replacing them with fats. This reduction puts the body into a metabolic state known as ketosis.
In ketosis, the body begins to efficiently convert fat into energy (ketones) - instead of carbohydrates. For this reason, ketogenic diets can lower blood sugar and normalize insulin levels.
Different types of ketogenic diets
There are many variations of the keto diet, including:
- Standard Ketogenic Diet: This is a very low carb, moderate protein and high fat diet. usually contains 75% fat, 20% protein and only 5% carbohydrates;
- cyclic ketogenic diet: This plan involves periods of higher carb intake, such as 5 keto days followed by 2 carb days;
- adapted ketogenic diet: allows you to add more carbohydrates to your diet on training days;
- High Protein Ketogenic Diet: This is similar to a regular ketogenic diet, but with more protein, typically 60% fat, 35% protein, and 5% carbs.
Otherwise, only the standard and high-protein ketogenic diets have been studied and recommended by experts. Cyclic or adapted 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 ketogenic diets are better for weight loss than low-fat diets. In addition, the keto diet allows you not to count calories and not limit the amount of food you eat, unless, of course, we are talking about those on the list of permitted ones.
One study found that those following a ketogenic diet lost 2. 2 times more weight than those who reduced calories and fat. Improvements in blood cholesterol and triglyceride levels were also noted.
Ketogenic diet for diabetes and prediabetes
Diabetes is characterized by metabolic changes, elevated blood sugar levels and impaired insulin function. The keto diet helps you get rid of excess fat, which is closely related to type 2 diabetes, prediabetes, and metabolic syndrome.
One study showed that the ketogenic diet improved insulin sensitivity by up to 75%!
In another trial with participants with type 2 diabetes, they 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 to treat neurological conditions such as the aforementioned epilepsy. Some studies have shown that such a meal plan can be helpful for various ailments.
- Cardiovascular disease: A ketogenic diet can improve risk factors such as fat and cholesterol, blood pressure, and blood sugar.
- Cancer: Today, this diet is used to maintain the condition of patients suffering from various cancers and to reduce the growth of tumors.
- Alzheimer's disease: The keto diet may 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 studies have shown that a high-fat diet can help reduce the symptoms of Parkinson's disease.
- Polycystic ovary syndrome: The ketogenic diet helps lower insulin levels, which play a large role in the progression of this diagnosis.
- Brain injuries: An animal study showed that the keto diet can improve post-concussion conditions and help patients recover from injuries faster.
- Acne: Lowering your insulin levels and reducing your intake of sugar and processed foods can significantly improve the condition of your skin.
Foods to avoid on the keto diet
All foods high in carbohydrates should be avoided. Here is an example list of foods that should be eliminated from the diet – or significantly reduced:
- sugary foods: soft drinks, fruit juices, milkshakes, cakes, ice cream, sweets;
- cereals or starches: products from wheat, rice, pasta, cereals;
- fruits: all fruits, except a small portion 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 your body's ketone levels.
Foods with a ketogenic diet
The majority of your keto diet should be based on the following foods:
- meat: 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, 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, bell peppers.
Sample weekly ketogenic meal plan
Monday
Breakfast: bacon, eggs and tomatoes.
Lunch: chicken salad with olive oil, vegetables and feta cheese.
Dinner: salmon cooked in butter with asparagus.
Tuesday
Breakfast: scrambled eggs with tomatoes, spices and goat cheese.
Lunch: if you don't feel like eating a big meal, you can replace the usual hot meals with a vegetable or cow's milk cocktail, peanut butter and herbs.
Dinner: meatballs, cheese and vegetables.
Wednesday
Breakfast: Ketogenic milkshake - The basic recipe we mentioned can be adapted to taste.
Lunch: Seafood salad with olive oil and avocado.
Dinner: pork chop 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, decorated with vegetables.
Friday
Breakfast: unsweetened yogurt with peanut butter, cocoa powder and stevia.
Lunch: steamed 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: steak 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 boiled eggs;
- dark chocolate with 90% cocoa;
- low-carb smoothie with almond milk, cocoa powder and peanut butter;
- whole milk yogurt with nut butter and cocoa powder;
- strawberries with cream;
- with celery sauce and guacamole.
How to follow the keto diet if you have to eat out
Today, it is not so difficult to find a restaurant with a keto menu or diet-friendly positions. Most establishments offer a large number of meat and fish dishes, and you can have vegetables as a side dish.
Egg dishes are also great choices for the keto diet, such as scrambled eggs or bacon with eggs.
Another ideal food is a burger, but it is better to remove one half of the bun. Replace the 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 notice some side effects at first as your body adjusts to the new eating plan. For example, many people experience the so-called ketogenic flu in the first few days.
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 normal low-carb diet for the first week and then add more fat to your diet. This prepares the body to burn more fat before the carbohydrates in the diet become much smaller.
Supplements on a ketogenic diet
While it's not necessary to take supplements, these supplements can be especially helpful while on keto:
- linseed, olive and any other vegetable oil - feel free to add to food or drink in the morning on an empty stomach to increase the level of ketones in the body;
- caffeine helps maintain energy and accelerates fat burning;
- creatine - improves performance and is especially recommended for intensive training during the 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 normal carbohydrate intake?
If you're on a keto diet and then suddenly reintroduce carbs back into your life, the weight loss results will go down the drain. It's best to eat fewer carbs than you were able to before after you finish the ketogenic diet. What's more, you will have less desire for high-carbohydrate foods!
2. Does muscle mass decrease during 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 doing strength training.
3. Can I build muscle on a ketogenic diet?
Yes, but it won't be as easy as a moderate carb diet.
4. Do I sometimes have carbohydrate days?
No, but it can be helpful to incorporate a few days with more calories than usual into your diet.
5. How much protein can I eat?
Protein intake should be moderate, as high protein levels can cause insulin spikes and ketones to drop. The upper limit of protein intake is 35% of total calorie intake.
6. What should I do if I feel tired and weak all the time?
You may not be following the ketogenic diet properly, or your body may not be using fats and ketones properly. To reduce discomfort, try eating even fewer carbs and continue to follow the tips we've provided to make sure you get into ketosis.
7. Why did it change - did the smell of urine 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 process of processing fats, and the second appears only in uncontrolled diabetes.
Ketoacidosis is dangerous, but ketosis 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 goes away 3-4 weeks after starting the keto diet. If this persists, try eating more fiber-rich vegetables. Magnesium supplements may also help with constipation.
The ketogenic diet is good, but not for everyone
The ketogenic diet can benefit people who are overweight, have diabetes, or want to improve their metabolic health. But if you're interested in gaining muscle mass, you're better off looking for other nutritional options.
Also, like any diet, the ketogenic eating plan only works if you stick to it diligently. The results appear in the long term - it is better not to wait for rapid weight loss.