The ketogenic diet (or keto diet for short) is a low-carb, high-fat eating plan. Adhering to 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 can be beneficial for diabetes, epilepsy, cancer, and Alzheimer's.
Here is a detailed guide on how to get started on the keto diet and answers to the most common questions about it. Be sure to read, understand, and discuss this 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. That's just keto, where carbs are greatly reduced and replaced with fats. This decrease puts the body in a metabolic state called ketosis.
In ketosis, the body begins to efficiently convert fat into energy (ketones) rather than 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, and high-fat meal plan. it usually contains 75% fat, 20% protein and only 5% carbohydrates;
- cyclic ketogenic diet: This plan includes periods of higher carbohydrate intake, such asB. 5 keto days followed by 2 carb days;
- adapted ketogenic diet: allows you to include more carbohydrates in your diet on training days;
- High-protein ketogenic diet: This is similar to the standard ketogenic diet but contains 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. Cyclic or adapted dieting are more advanced methods and are mainly 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 to low-fat diets in terms of weight loss results. In addition, the keto diet allows you not to count calories and not to limit the amount of food eaten, except, of course, we are talking about those included in the list of allowed.
One study found that people on a ketogenic diet lost 2. 2 times more weight than those who reduced calories and fat. An improvement in blood cholesterol and triglyceride levels has also been noted.
Ketogenic diet in diabetes and prediabetes
Diabetes is characterized by metabolic changes, elevated blood sugar levels and impaired insulin function. The keto diet helps 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 involving participants with type 2 diabetes, it was found that 7 out of 21 people were able to stop all their diabetes medications thanks to the ketogenic diet.
More health benefits of the keto diet
The modern version of the keto diet was invented to treat neurological conditions like epilepsy mentioned above. Some studies have shown that such a nutrition plan can be useful for various diseases.
- Cardiovascular disease: A ketogenic diet may 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 can 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 reduce the symptoms of Parkinson's disease.
- Polycystic ovary syndrome: A ketogenic diet helps lower insulin levels, which play a big role in the progression of this diagnosis.
- Brain injuries: An animal study showed that the keto diet can improve conditions after a concussion and help patients recover more quickly from injuries.
- Acne: Lowering your insulin levels and reducing your sugar and processed food intake will help improve your skin significantly.
Foods to avoid on the 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 the amount of which should be significantly reduced:
- sugary foods: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets;
- Grains or Starch: Products made 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 tend to be highly processed and high in carbohydrates.
- certain condiments or sauces: mainly those containing sugar and saturated fats;
- saturated fats: limit intake of refined oils, mayonnaise;
- Alcohol: Many alcoholic beverages should be avoided on a ketogenic diet due to their high carbohydrate content.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in the body.
Foods for a ketogenic diet
Most of the nutrition during the keto diet should be based around 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, flaxseeds, pumpkin seeds, chia seeds;
- healthy oils: especially extra virgin olive oil, coconut oil and avocado oil;
- Avocado;
- Low-carb vegetables: most green vegetables, tomatoes, onions, peppers.
Example of a 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 substitute a vegetable or cow's milk cocktail with peanut butter and herbs for the usual hot dishes.
Dinner: Meatballs, cheese and vegetables.
Wednesday
Breakfast: Ketogenic Milkshake – The basic recipe mentioned can be modified at will.
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, topped with veggies.
Friday
Breakfast: Unsweetened yogurt with peanut butter, cocoa powder, and stevia.
Lunch: braised veal with vegetables.
Dinner: Bacon Egg Cheese Burger with 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 gravy, cheese and guacamole.
Dinner: Steaks with eggs and salad.
As you can see, the ketogenic diet can be very varied 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;
- whole milk yogurt with nut butter and cocoa powder;
- Strawberries with cream;
- Celery with sauce and guacamole.
How to follow the keto diet when you have to eat out
Finding a restaurant with a keto menu or diet-friendly items is no longer that difficult. Most establishments offer a large number of meat and fish dishes, and you can take vegetables as a side dish.
Egg dishes are also a great option for a ketogenic diet, like scrambled eggs or bacon with eggs.
Another ideal dish is a burger, but it's better to remove one half of the bun. Substitute vegetables for fries and ask for more cheese, gravy, or a chunk of avocado in the filling.
Dessert in the usual sense of the word in restaurants is better to refuse. But you can order a cheese board, 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 initially notice some side effects 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 where you experience increased hunger, decreased energy, and possibly also 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 prepares the body to burn more fat before the carbohydrates in the diet become much smaller.
Nutritional supplements on a ketogenic diet
While it's not necessary to take supplements, these supplements can be especially helpful during the keto phase:
- Flaxseed, Olive and any other vegetable oil - feel free to add it to meals or drink it in the morning on an empty stomach to increase ketone levels in the body.
- Caffeine helps maintain energy and accelerates fat burning;
- Creatine – improves performance and is especially recommended for intense training during a ketogenic diet;
- Whey Protein: Add 1/2 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 carbohydrate intake?
If you go on a keto diet and then abruptly bring carbs back into your life, your weight loss results will go down the drain. It's best to eat fewer carbs than you could previously afford after you've finished the ketogenic diet. Plus, you'll have fewer cravings for high-carb foods!
2. Will I lose muscle volume on the keto diet?
With any diet there is a risk of losing muscle mass. However, high protein intake and controlled ketone levels help minimize muscle breakdown—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 on a moderate carbohydrate diet.
4. Do I sometimes need carb days?
No, but adding a few higher-calorie days to your diet than usual can help.
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 fall. The upper limit for protein intake is 35% of total caloric intake.
6. What should I do if I keep feeling 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 the 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 the 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 occurs only with uncontrolled diabetes.
Ketoacidosis is dangerous, but the ketosis that occurs during a ketogenic diet is perfectly 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 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. However, if you're interested in building muscle mass, you'd better start looking at other nutritional options.
Also, like any diet, a 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 quick weight loss.