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 show you in more detail what these foods give 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 is a detailed guide on how to start the keto 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 keto diet is a low-carb, high-fat eating plan. In many ways, this is similar to the Atkins diet and the low-carb diet. This is just keto involves a sharp reduction in carbohydrates and replacing them with fats. This drop puts the body into a metabolic state called ketosis.
In ketosis, the body begins to efficiently convert fat into energy (ketones) - instead of doing it with carbohydrates. Because of this, ketogenic diets can lead to lowering blood sugar levels and normalizing 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. usually contains 75% fat, 20% protein and only 5% carbohydrates;
- Ketogenic Cycle 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 standard and high-protein ketogenic diets have been carefully studied and recommended by experts. Cycle 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 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 eaten, unless, of course, we are talking about those included in the permitted 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 observed.
Ketogenic diet for diabetes and prediabetes
Diabetes is characterized by metabolic changes, high blood sugar levels and impaired insulin function. The keto 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 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 diseases, such as the aforementioned epilepsy. Several studies have shown 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 have shown that a ketogenic diet can significantly reduce seizures in children.
- Parkinson's disease: Some tests have shown that a high-fat diet can help ease 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 has shown 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 the keto diet
Any food rich 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:
- sugary foods: soft drinks, fruit juices, smoothies, cakes, ice cream, cakes;
- grains or starches: products derived from wheat, rice, pasta, cereals;
- fruit: all fruit, except small pieces of berries or an apple a day;
- beans or legumes: peas, beans, lentils, chickpeas;
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsley;
- Diet or low-fat foods: These are usually highly processed and high in carbohydrates.
- some condiments or sauces: mainly those containing sugar and saturated fat;
- saturated fats: limit 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;
- oily 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 tomatoes, spices and goat cheese.
Lunch: if you don't feel like eating a lot, you can replace the usual hot dishes with a cocktail of vegetable milk 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 modified to your liking.
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.
Lunch: A handful of walnuts 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: boiled beef with vegetables.
Dinner: Bacon, egg, and cheese burger on a low-carb almond flour bun.
Saturday
Breakfast: scrambled eggs with cheese and bacon 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 extremely nutritious.
Keto Snacks
If you feel hungry between meals, here are some examples of healthy keto foods:
- 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 salsa and guacamole.
How to follow the keto diet if you have to eat out
Today, finding a restaurant with a keto menu or diet-friendly positions is not that difficult. Most establishments offer a large number of meat and fish items, and you can get vegetables as a side dish.
Egg dishes are also a great option for a keto diet, like scrambled eggs or bacon with eggs.
Another ideal dish is a burger, but it is better to remove half of the bun. Replace the 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 whipped cream.
The 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, 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 the diet. This will prepare 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 dietary supplements can be especially helpful while you're on keto:
- linseed, 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 conserve energy and also accelerate fat burning;
- creatine - improves performance and is especially recommended for intense training during a keto diet;
- Whey Protein: Add half a scoop of whey protein to your smoothie 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 fade. It is best to eat fewer carbohydrates after completing the ketogenic diet than you could handle before. Plus, you'll have fewer cravings for high-carb foods!
2. Will I lose muscle mass on the keto diet?
In 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 on a moderate carb diet.
4. Should I ever have low carb days?
No, but it can be helpful to include a few more calorie days than usual in your diet plan.
5. How much protein can I eat?
Protein intake should be moderate, as high protein levels can cause insulin levels to rise and ketones to drop. The upper limit for protein intake is 35% of total calorie intake.
6. What should I do if I constantly feel tired and weak?
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 given you to get you into ketosis safely.
7. Why has the smell of urine changed - has it become more pronounced?
Don't worry, it's just a result of ketosis.
8. What should I do if I smell bad?
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 procedure for fat processing, 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 goes away 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 are interested in gaining muscle mass, it is 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.