The ketogenic diet (or keto diet for short) is a low-carb, high-fat eating plan. Following the ketogenic diet is believed to have many health benefits. We tell you in more detail what ketogenic nutrition gives the body and how effectively you can lose weight on such a diet.
Numerous studies show that the ketogenic 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 is a detailed guide on how to get started on the ketogenic 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 ketogenic diet is a low-carb, high-fat eating plan. In many ways, this is similar to the Atkins diet and the low-carb diet. That's just keto involves a sharp reduction in carbs 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 carbohydrates. Because of this, ketogenic diets can lower blood sugar levels and normalize insulin levels.
Different types of ketogenic diets
There are many versions of the ketogenic diet, including:
- Standard Ketogenic Diet: This is a very low-carb, moderate-protein, high-fat eating plan. it usually contains 75% fat, 20% protein and only 5% carbohydrates;
- Cyclical 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 high-protein, standard ketogenic diets have been carefully studied and recommended by experts. Cyclical or adapted diets are more advanced methods and are mostly used by athletes or bodybuilders.
Ketogenic diets help you lose weight
The ketogenic 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 ketogenic 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 allowed list.
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 ketogenic diet will help you shed excess fat, a metric that has been closely linked to type 2 diabetes, prediabetes, 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 of their diabetes medications thanks to the ketogenic diet.
Other Health Benefits of the Keto Diet
The modern version of the ketogenic diet was invented as a way to treat neurological conditions, such as the aforementioned epilepsy. Some studies have shown that such an eating 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 ketogenic 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 evidence has shown that a high-fat diet may help relieve symptoms of Parkinson's disease.
- Polycystic ovary syndrome: A ketogenic diet will help lower insulin levels, which play a major role in the progression of this diagnosis.
- Brain injuries: An animal study has shown that the ketogenic diet can improve post-concussion conditions and help patients recover faster from injuries.
- Acne: Lowering 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 rich in carbohydrates should be avoided. Here is a sample list of foods that should be eliminated from the diet, or significantly reduced in amount:
- sugary foods: soft drinks, fruit juices, smoothies, cakes, ice cream, candy;
- grains or starches: products derived from wheat, rice, pasta, cereals;
- fruits: all fruits, except small portions of berries or an apple per day;
- beans or legumes: peas, kidney beans, lentils, chickpeas;
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips;
- Dietary or low-fat foods: They are usually highly processed and rich in carbohydrates.
- certain condiments or sauces: mainly those that contain sugar and saturated fats;
- saturated fats: limit your consumption of refined oils, mayonnaise;
- Alcohol – Due to its 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 ketogenic diet should be based on these foods:
- meat: red meat, ham, sausage, bacon, chicken and turkey;
- blue 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, 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 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 dishes with a cocktail with plant-based or cow's milk with peanut butter and herbs.
Dinner: meatballs, cheese and vegetables.
Wednesday
Breakfast: Ketogenic Smoothie – The basic recipe we mentioned can be modified to your liking.
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: sugar-free yogurt with peanut butter, cocoa powder and stevia.
Lunch: stewed beef with vegetables.
Dinner: Bacon, egg and cheese burger with a low-carb almond meal 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 incredibly nutritious.
keto snacks
If you get 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 smoothie with almond milk, cocoa powder and peanut butter;
- whole milk yogurt with nut butter and cocoa powder;
- strawberries with cream;
- celery with salsa and guacamole.
How to follow the ketogenic diet if you have to eat out
Today, it's not that hard to find a restaurant with a ketogenic menu or diet-friendly positions. Most establishments offer a large number of meat and fish products, and you can have vegetables as a side dish.
Egg dishes are also a great option for a ketogenic diet, as are scrambled eggs or bacon and eggs.
Another ideal dish is a hamburger, but it is better to remove half of the bun. Replace fries with vegetables 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 plate of cheese, berries and cream or panna cotta.
Ketogenic 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 keto flu.
Ketoflu is a condition where you experience increased hunger, decreased energy, and may also experience 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 prime the body to burn more fat before the carbs in the diet get too low.
Supplements on a ketogenic diet
While supplementation is not necessary, these dietary supplements may be especially helpful while on the ketogenic diet:
- flaxseed, olive 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 will also speed up fat burning;
- creatine - improves performance and is especially recommended for intensive training during a ketogenic diet;
- Whey protein – Add a half scoop of whey protein to smoothies or yogurt to boost your daily protein intake.
Keto Diet FAQs
1. Can I go back to my normal carbohydrate intake?
If you follow a ketogenic diet and then abruptly return carbs to your life, your weight loss results will go down the drain. It is better to eat less carbohydrates after the end of the ketogenic diet than you could afford before. Plus, you'll have fewer cravings for carbohydrate-rich foods!
2. Will I lose muscle volume on the ketogenic 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're doing strength training.
3. Can I build muscle on a ketogenic diet?
Yes, but it will not be as easy as with a moderate carbohydrate diet.
4. Do I need to have carb days sometimes?
No, but it can be helpful to include some days with higher 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 discomfort, try eating even fewer carbs and continue to follow the tips we've given you so you can get into ketosis safely.
7. Why has the smell of urine changed? Has it 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 ketogenic 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 processing 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 goes away 3-4 weeks after starting the ketogenic diet. If this persists, try eating more high-fiber vegetables. Magnesium supplements can also help with constipation.
Ketogenic diets are 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 gaining muscle mass is what you're interested in, you're better off looking at other nutrition options.
Also, like any diet, a ketogenic meal plan will only work if you follow it diligently. The results will appear in the long term: it is better not to wait to lose weight quickly.