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 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. In addition, 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 frequently asked questions about it. Be sure to read, understand and discuss with your doctor.
What is a ketogenic diet?
The keto diet is a low-carb, high-fat eating plan. In many ways, it is similar to the Atkins diet and the low-carb diet. It's just that keto involves drastically cutting carbs and replacing them with fat. This reduction puts the body in a metabolic state called ketosis.
In ketosis, the body begins to efficiently convert fat into energy (ketones) - instead of using 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, high-fat eating plan. usually contains 75% fat, 20% protein and only 5% carbohydrates;
- cyclic ketogenic diet: This plan includes 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 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% carbohydrates.
By the way, only the standard and high-protein ketogenic diets have been carefully studied and recommended by experts. Cycle or adapted diets are more modern 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 some diseases.
Experiments show that the ketogenic diet is superior to low-fat diets in terms of weight loss results. 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 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 noted.
Ketogenic diet for diabetes and prediabetes
Diabetes is characterized by metabolic changes, elevated blood sugar levels and impaired insulin function. The keto diet will help you get rid of excess fat, an indicator that is closely related to type 2 diabetes, prediabetes and metabolic syndrome.
One study showed that a ketogenic diet improved insulin sensitivity by as much as 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 show that such a food 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 keto diet may reduce the symptoms of Alzheimer's disease and slow its progression.
- Epilepsy: Studies show that a ketogenic diet can significantly reduce seizures in children.
- Parkinson's disease: Some tests show 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 progression of this diagnosis.
- Brain injuries: An animal study shows that the keto diet can improve post-concussion conditions 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 a keto diet
All foods high in carbohydrates 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:
- sweet foods: soft drinks, fruit juices, smoothies, cakes, ice cream, pastries;
- grains or starch: products derived from wheat, rice, pasta, cereals;
- fruits: all fruits, except small portions of berries or one apple per day;
- beans or legumes: peas, beans, lentils, chickpeas;
- roots and tubers: potatoes, sweet potatoes, carrots, parsnips;
- Diet or low-fat foods: These are usually highly processed and high in carbohydrates.
- some condiments or sauces: mostly 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
The majority of the diet during the keto diet should be based on the following 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 a lot, you can replace the usual hot meals with a vegetable or cow's milk cocktail with peanut butter and herbs.
Dinner: meatballs, cheese and vegetables.
Wednesday
Breakfast: Ketogenic Milkshake – The basic recipe we mentioned can be modified to your liking.
Lunch: Seafood salad with olive oil and avocado.
Dinner: pork steaks with cheese, broccoli and salad.
Thursday
Breakfast: tortilla with avocado, peppers, onions, spices and cream sauce.
Lunch: A handful of nuts and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and cream cheese, topped with vegetables.
Friday
Breakfast: unsweetened yogurt with peanut butter, cocoa powder and stevia.
Lunch: stewed beef 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 versatile and insanely nutritious.
Keto snacks
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 hard-boiled eggs;
- dark chocolate with 90% cocoa;
- low-carb milkshake with almond milk, cocoa powder and peanut butter;
- full-fat yogurt with nut butter and cocoa powder;
- strawberries with cream;
- celery with sauce and guacamole.
How to follow the keto diet if you must eat out
Today, finding a restaurant with a keto menu or dietary items is not that difficult. Most restaurants offer a large number of meat and fish products, 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 perfect meal is a burger, but it's better to remove half of the bun. Swap out the fries for veggies and ask for more cheese, sauce, or a slice 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 platter of cheeses, 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 notice 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 experience increased hunger, decreased energy and may also have trouble sleeping, 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 diet become much less.
Ketogenic Diet Supplements
While you don't need to supplement, these nutritional supplements can be especially helpful while on keto:
- flaxseed, olive oil 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 will help maintain energy and also speed up fat burning;
- creatine - improves performance and is recommended especially 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 carb intake?
If you sit on a keto diet and then suddenly bring carbohydrates back into your life, the weight loss results will disappear. It's best to eat fewer carbs after the ketogenic diet is over than you could afford before. Plus, you'll have less cravings for high-carb foods!
2. Will I lose muscle mass 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. Should I have low carb days sometimes?
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 levels of protein 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 the fats and ketones properly. To reduce discomfort, try to eat even fewer carbs and continue to follow the tips we've given you to get you safely into ketosis.
7. Why did the smell of urine change - became 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 fat processing procedure, and the second occurs only in 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 indigestion, constipation or diarrhea?
This side effect usually disappears 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 helpful for people who are overweight, diabetic, or people who want to improve their metabolic health. But if you're interested in gaining muscle mass, it's better to look at 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 rapid weight loss.