The ketogenic diet (or simply the ketogenic diet) is a low-carb, high-fat eating plan. It is believed that following a ketogenic diet has many health benefits. We'll tell you in more detail how keto nutrition affects your body and how you can lose weight effectively with this diet.
Numerous studies have shown that a ketogenic diet is guaranteed to help you lose weight and improve your health. Additionally, the ketogenic diet may be beneficial for diabetes, epilepsy, cancer, and Alzheimer's disease.
Below is a detailed guide on how to start a ketogenic 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 ketogenic diet is a low-carb, high-fat eating plan. In many ways, this is similar to the Atkins and low-carb diets. It's just that keto involves a drastic reduction in carbs and replacing them with fat. 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 using carbohydrates. Therefore, a ketogenic diet 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, and high-fat meal plan. It typically contains 75% fat, 20% protein and only 5% carbohydrates;
- Cyclical ketogenic diet: This plan includes periods of higher carbohydrate intake, such as 5 ketogenic days followed by 2 carbohydrate days;
- Adapting to a 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 contains more protein, usually 60% fat, 35% protein, and 5% carbohydrate.
By the way, only standard and high protein ketogenic diets are carefully researched and recommended by experts. Cycling or adaptive diets are more advanced methods and are mostly used by athletes or bodybuilders.
The Ketogenic Diet Can Help You Lose Weight
The ketogenic diet is an effective way to lose weight and reduce risk factors for certain diseases.
Experiments have shown that a ketogenic diet is superior to a low-fat diet in terms of weight loss. Also, a ketogenic diet allows you to not count calories and limit the amount of food you eat, unless, of course, we're talking about foods that are on the allowed list.
One study found that people on a ketogenic diet lost 2. 2 times as much weight than those who cut 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. A ketogenic diet will help you lose excess fat, an indicator closely associated with type 2 diabetes, prediabetes, and metabolic syndrome.
One study showed that a ketogenic diet increased insulin sensitivity by 75%!
In another experiment with participants with type 2 diabetes, it was found that 7 out of 21 were able to stop taking all diabetes medications because of the keto diet.
Other health benefits of the ketogenic diet
The modern version of the ketogenic diet was invented as a treatment for neurological disorders, such as the aforementioned epilepsy. Several studies have shown that such meal plans are useful for a variety of 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 various cancer patients and reduce tumor growth.
- Alzheimer's disease: A ketogenic diet can 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 symptoms of Parkinson's disease.
- Polycystic ovary syndrome: A ketogenic diet will help lower insulin levels, which plays an important role in the progression of this diagnosis.
- Brain injury: An animal study suggests that a ketogenic diet can improve conditions after a concussion and help patients recover from injury more quickly.
- Acne: Lowering insulin levels and reducing your intake of sugar and processed foods will help significantly improve your skin.
Foods to Avoid on a Ketogenic Diet
Any foods high in carbohydrates should be avoided. Below is a sample list of foods whose consumption should be eliminated from the diet or significantly reduced:
- Sugary foods: soda, juice, smoothies, cakes, ice cream, candy;
- Grains or starches: products derived from wheat, rice, pasta, cereals;
- Fruit: all fruit except small portions of berries or one apple per 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: mainly those containing sugar and saturated fat;
- Saturated fats: limit 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 foods are often high in sugar alcohols, which can affect ketone levels in the body.
Foods to eat on a ketogenic diet
Most of your diet during a ketogenic diet should be based on these 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, flaxseeds, 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
on 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, spices and goat cheese.
Lunch: If you don't want to eat too much, you can replace the usual hot dishes with a vegetable cocktail or milk with peanut butter and herbs.
Dinner: Meatballs, cheese and vegetables.
Wednesday
Breakfast: Ketogenic Shake - The basic recipe we mentioned can be adjusted to your liking.
Lunch: Olive oil and avocado seafood salad.
Dinner: Pork chops with cheese, broccoli and salad.
Thursday
Breakfast: Tortillas with avocado, peppers, onions, spices and a sour cream sauce.
Lunch: A handful of nuts and celery sticks, served with guacamole and salsa.
Dinner: Chicken stuffed with pesto and cream cheese, served with vegetables.
Friday
Breakfast: Unsweetened yogurt with peanut butter, cocoa powder, and stevia.
Lunch: Veal stew with vegetables.
Dinner: Bacon, Egg, and Cheese Burger on Low-Carb Almond Flour Bread.
Saturday
Breakfast: scrambled eggs with cheese and vegetable ham.
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: Burger with sauce, cheese and guacamole.
Dinner: Steak with eggs and salad.
As you can see, a ketogenic diet can be very varied and nutrient-dense.
Keto Snacks
If you're feeling hungry between meals, here are some examples of healthy ketogenic snacks:
- fatty meat or fish;
- cheese;
- a handful of nuts or seeds;
- olive cheese;
- 1 or 2 hard boiled eggs;
- Dark chocolate with 90% cocoa;
- low-carb shakes with almond milk, cocoa powder, and peanut butter;
- full-fat yogurt with nut butter and cocoa powder;
- strawberry cream;
- Celery and Guacamole.
How to follow a ketogenic diet if you must eat out
Today, it's not hard to find a restaurant with a tomato menu or a diet-friendly location. Most establishments offer plenty of meat and fish, and you can have vegetables as a side dish.
Egg dishes are also a great option for a ketogenic diet, such as scrambled eggs or bacon and eggs.
Another ideal dish is a burger, but it's best to remove half of the bun. Substitute veggies for the french fries and ask for more cheese, sauce, or a slice of avocado in the filling.
Better to say no to dessert in the usual sense of the restaurant. But you can order a cheese plate, berries and cream or crème brûlée.
Ketogenic Diet Side Effects and How to Minimize Them
While the ketogenic diet is safe for healthy people, you may first notice some side effects 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 where 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 your diet. This will prepare the body to burn more fat before the carbs in the diet become less.
Supplements for the ketogenic diet
While it's not necessary to take supplements, these dietary supplements are especially helpful when taking keto:
- Flaxseed, olive oil and any other vegetable oil - feel free to add to meals or drink on an empty stomach in the morning to increase ketone levels in the body;
- Caffeine helps maintain energy and accelerates fat burning;
- Creatine - improves performance, especially recommended for intensive training on a ketogenic 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 Ketogenic Diet
1. Can I return to my normal carbohydrate intake?
If you stick to a ketogenic diet and then suddenly put carbs back into your life, the weight loss results will be in vain. It is best to eat fewer carbohydrates after the ketogenic diet is over, rather than the previous intake. Plus, your cravings for high-carb foods will decrease!
2. Does a ketogenic diet reduce muscle mass?
With 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 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 need to eat carb days?
No, but adding more calories than usual to your meal plan for a few days may help.
5. How much protein can I eat?
Protein intake should be moderate, as high protein levels can lead to increased insulin levels and decreased ketone bodies. The upper limit for protein intake is 35% of total caloric intake.
6. What should I do if I often feel tired and weak?
You may not be following a ketogenic diet correctly, or your body may not be using fats and ketones correctly. To reduce discomfort, try to eat fewer carbohydrates and continue to follow the tips we've given to make sure you get into ketosis.
7. Why does the smell of urine change - become more pronounced?
Don't worry, it's just a result of ketosis.
8. What to do with bad breath?
This is a very common side effect of the ketogenic diet. Try drinking plenty of water or chewing sugar-free gum.
9. Is ketosis really dangerous?
People often confuse ketosis with ketoacidosis. The first condition is the natural process of dealing with fat, and the second condition only occurs in uncontrolled diabetes.
Ketoacidosis is dangerous, but the ketosis that occurs on a ketogenic diet is completely normal, even healthy.
10. What 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 fiber-rich vegetables. Magnesium supplements can also help relieve constipation.
The ketogenic diet is great, but it's not for everyone
A ketogenic diet may be beneficial for people who are overweight, diabetic, or who want to improve their metabolic health. However, if you're interested in gaining muscle mass, it's best to look at other nutritional options.
Also, like any diet, a ketogenic diet plan will only work if you make an effort to stick to it. The results will come in the long term - it's best not to wait for quick weight loss.