The goal of the keto diet is to bring the body into a state of ketosis - in other words, to force it to draw energy from the breakdown of fat stores.What are the principles of the ketogenic diet and what does a sample menu look like?
The keto diet is not a typical weight loss diet.It is made for medicinal purposes to help relieve various conditions, such as drug-resistant epilepsy.It is also used to help certain other conditions (eg Dravet syndrome, Rett syndrome, Douz syndrome or tuberous sclerosis and insulin resistance).
It is not fully known why the ketogenic diet reduces the symptoms and frequency of epileptic seizures.Experts suspect that this may be because ketone bodies protect nerve cells from free radical attack.
However, its weight loss properties were quickly appreciated.Currently, the keto diet is very popular among athletes who participate in various competitions (for example, bodybuilding).
The keto diet is a way to lose weight relatively quickly - you can lose even 1 kilogram in a week.However, it is useful to familiarize yourself with its principles before starting a diet, to use it correctly and not to endanger your health.It is much safer to use it under the supervision of a doctor or nutritionist.
The Keto Diet: What Is It and What Do You Eat on It?
The keto diet is based on the assumption that if the body does not receive carbohydrates, it begins to look for other sources of energy, in this case it will be ketone bodies, formed during the breakdown of fats.However, fat is a much more difficult to digest energy-rich material.
This state of the body is known as ketosis.During ketosis, the body draws energy from what is available and begins to burn accumulated fat - that is, it gets rid of unnecessary pounds.
Good to know: Ketogenic diet and epilepsy
The anticonvulsant effect of the ketogenic diet probably results from the conversion of the metabolism of nerve cells to the burning of ketone bodies, as well as from the effect of free fatty acids on the membranes of neuronal cells, as well as from the reduction of glucose supply.This leads to changes in metabolism and transmission in the nervous system, resulting in reduced neuronal excitability.
The ketogenic diet, also known as the keto diet, is high in fat, moderate in protein, and low in carbohydrates.Research shows that dieting is very effective during weight loss.The diet leads to fat burning, all without the energy conferences that are typical during this period.
The mechanism of action is based on achieving a state of ketosis.This condition requires a significant reduction in carbohydrates so that the body can get energy from breaking down stored fat.
- What is ketosis?
Ketosis promotes the production of ketone bodies by the liver.Low blood sugar causes the formation of small energy molecules called ketones, which are produced from fat.During a diet, these ketones fuel our body.
As a result of ketosis, fats are broken down, which the body uses for energy purposes for current needs.The state of ketosis is achieved by reducing the amount of carbohydrates consumed.Their amount may be slightly different for everyone - most often, ketogenesis occurs when the intake of carbohydrates is reduced to 50 grams per day.
What are the types of ketogenic diet?
The ketogenic diet comes in several varieties:
- Standard (SKD) – the calories in this version are broken down to: 75% fat, 20% protein and 5% carbs.
- High Protein Keto Diet – This type of keto diet has a slightly increased amount of protein, breaking down calories to 60% fat, 35% protein, and 5% carbs.
- The cyclic (CKD) diet includes 5 ketogenic days and 2 days of carb loading, this version is used, among other things, by professional bodybuilders.
- Targeted (TCD) is another option that allows you to include more carbohydrates during the training period.
In this article, we will focus on the standard ketogenic diet, which is the most researched of the aforementioned varieties.
Principles of operation, essence and basic rules
The most important element of the ketogenic diet is planning and purchasing quality and appropriate foods from which to obtain all the macronutrients.
- Carbohydrate restriction - ketone bodies are produced when the amount of sugar in the blood is limited;the daily amount of carbohydrates consumed should not exceed 20-50 grams.
- Use healthy fats - the less processed the better, absolutely avoid margarines and processed oils - they contain trans fats, which are not very good for our body.
- Fat sources for a keto diet should be:
- saturated fat: animal fat (thigh, bacon, chicken thighs, lard, beef steak);
- coconut oil (an important source of MCT - medium-chain fatty acids);
- dairy products, etc.;
- monounsaturated fats: olive oil, olives, nuts;
- polyunsaturated fats: omega-3 (in supplement form), fish (in moderation due to heavy metals), flaxseed oil, flaxseeds, chia seeds, avocados, sesame seeds, eggs.
- Do not overdo it with protein - the upper limit of protein in the diet is 35% of total calories, too much can prevent the transition to ketosis and overload the kidneys and liver.
- Protein sources should be:
- animal proteins: beef, pork, veal, lamb, poultry (including skin, fat, etc.), sausages (from verified sources), bacon, etc.
- fermented milk products (if there are no problems with excess estrogen or intolerance): cheese, cottage cheese, etc.
Another important aspect is the purchase of linseed oil.Due to the unsaturated acid content, the oil is very sensitive to temperature, light and other factors that can oxidize it and destroy its main nutritional and beneficial properties.In no case should you buy linseed oil that is stored in a store on a shelf at room temperature.Such storage deprives it of nutritional value.
- Supplements – during the diet you can take supplements with vitamins and minerals (eg Omega-3).Eliminating grains and certain fruits can lead to a deficiency.However, this is an individual matter and of course depends on the food you eat and your diet.In addition to the basic vitamins and minerals, of course, we can use diet pills - remembering, of course, that they are only a supplement to a balanced diet.
- Sources of carbohydrates on a ketogenic diet can include:
- fiber: wheat bran, vegetables such as broccoli, spinach, etc.;
- any green and low-carb vegetables: broccoli, spinach, pumpkin, tomatoes, peppers, etc.;
- fruits * (maximum up to 10 g per day): raspberries, apricots, plums, apples, etc.
Fruit is not a necessity on a ketogenic diet, but it is worth consuming in the form of for example an apple or a few plums a day due to their rich nutritional value and fructose content.Carbohydrates on a ketogenic diet are strictly controlled and vegetables should not be added "by eye" in the early stages of the diet.
The body needs to reach a state of ketosis, and too many carbs can prevent that from happening.Remember that carbohydrates are contained not only in vegetables and fruits, but also in nuts, bran, protein supplements and other products, the composition of which must be strictly controlled.
The keto diet is associated with rapid weight loss without feeling hungry.However, uncontrolled use of the ketogenic diet can actually be very harmful.Anyone considering this type of diet should weigh the pros and cons.
What foods you can eat: a list
The state of ketosis occurs when there is no sugar in the blood, so it seems obvious that you should eat low-carb foods.First, you need to make a list of foods allowed on the ketogenic diet.
- Fish and seafood - especially oily fish - will provide you with plenty of protein and healthy fats (including omega-3), frequent consumption of sea fish can increase the body's pollution of toxins, if possible, choose wild fish.
- Eggs are a product that can be prepared in different ways: boiled, fried, scrambled or scrambled.Of course, if you have such an opportunity, try to buy eggs from free-range chickens.
- Dairy products - cheese and cottage cheese are welcome in the diet;unfortunately, you should avoid milk - the sugars in it can quickly increase your carb intake.
- Butter – The keto diet is high in fat, supplemented with olive oil, coconut oil, and ghee.The consumption of fatty sauces or gravies is highly recommended during this diet.However, try making them yourself using healthy fat sources.
- Nuts and seeds are a very good source of fat and a great snack.Choose from macadamia nuts, pecans, Brazil nuts, walnuts, pistachios, almonds and sunflower seeds.
- Vegetables – A healthy diet should of course include vegetables.The first rule of thumb when choosing keto vegetables is to choose ones that grow above ground.Green leafy vegetables are especially recommended.The diet should include cauliflower, broccoli, Brussels sprouts, zucchini, avocado, olives, peppers, cabbage, spinach, asparagus and lettuce.
- Fruits - together with vegetables provide the body with the necessary vitamins and minerals.However, you have to be very careful with fruits during a ketogenic diet so that you don't overdo it with the amount of carbohydrates.Low-carb fruits include blackberries, strawberries, raspberries and blueberries.
- Tea - Drink a cup of green tea every day, it contains substances that cleanse the body of toxins and promote fat burning.
At a restaurant or cafe for dinner, instead of fries or a side of potatoes, just ask for an extra side of fresh vegetables.
Keto diet: what foods you should not eat
Unfortunately, like almost any diet, this one also requires us to make some sacrifices and give up the foods we have been using so far.
If you're not sure if a product is safe to eat, check the carbohydrate content.Too much sugar will prevent you from entering a state of ketosis - meaning all your efforts will be wasted.
- Sweetened drinks - water should be your best friend from now on.For taste, you can add lemon, lime or mint juice.
- Sugar – if you can't imagine your morning coffee without this additive, choose a sweetener.
- Alcohol – In particular, drinks with a high sugar content should be avoided.On a ketogenic diet, you will notice an increased sensitivity to alcohol – just a few glasses of stronger drink can have the same effect on you as a whole bottle on a traditional diet.
- Bread – unfortunately grain bread is not an option.However, you can make your own keto bread—all you need is coconut flour, eggs, salt, baking powder, and spices.
- Rice and pasta are high in carbohydrates;you can make kohlrabi or green bean fries instead.
The keto diet requires limiting carbohydrate foods, but you can easily find keto recipes for many delicious foods, including ice cream and pastries, that you can eat on a keto diet.
Side effects and consequences
Although the keto diet is considered healthy in the initial period, some side effects may occur.They usually last about a week - that is, until the body adapts to the new diet.
A common complaint is the so-called keto flu.The term is often used to describe the symptoms of the adaptation period, during which the body switches its energy intake from carbohydrates to fat.
Keto flu, also known as carb flu, can include:
- weakness;
- headache;
- sleep problems;
- complaints from the gastrointestinal tract;
- muscle aches and cramps.
This period usually lasts about a week, and each person may go through the adjustment period differently.However, not everyone suffers from "keto flu" - it depends on the individual predispositions of the body and the balance of the diet.The proper functioning of the electrolyte metabolism is particularly important.
In addition, it should be considered that the keto diet, when used for a long time, can cause side effects such as: constipation, acne, lethargy or irritability, increased cholesterol and the formation of kidney stones.
This happens because the ketogenic diet lacks many essential nutrients – vitamins, minerals and fiber.Very often people who decide to try this diet include supplements.
It also highlights the dangers associated with the accumulation of methylglyoxal and its byproducts, which is considered a risk factor for blood vessel and tissue damage.
A large amount of fat in the diet can lead to dysregulation of intestinal motility and constant pain in the lower abdomen.
Often, people following a ketogenic diet complain of pollakiuria.After a long period of dieting, gout and elevated uric acid levels can develop.
Contraindications
A ketogenic diet is a low-carb, high-fat diet.The daily diet contains up to 90 percent fat!Is the keto diet safe?
First, it should be emphasized that such a diet is intended for healthy people who do not suffer from chronic diseases.Many diseases require a special diet, consult a specialist if:
- diabetes;
- you are taking medication, for example for high blood pressure;
- you are pregnant or breastfeeding;
- The keto diet is absolutely not recommended for people with problems with the liver, kidneys and pancreas, because these organs will have to deal with a lot of stress caused by the metabolism of ketone bodies.
In addition, doctors and nutritionists warn that such a diet can disrupt the hormonal balance.
Keto diet - a sample menu for a week for women to lose weight
Despite some limitations, the ketogenic diet doesn't have to be boring.When considering your diet, it pays to create a suitable ketogenic diet menu in advance.
Therefore, a healthy menu for the whole week is a great solution.Then you can properly plan your meals and shop in advance for the whole week.
So what does this sample ketogenic diet menu look like?To help you get started on the ketogenic diet, here's a weekly keto menu that you can modify based on your individual nutritional needs.
Remember to eat only when you are hungry.If you don't need snacks, just skip them.
Table: meals by day of a ketogenic diet for one week
| First breakfast | Second breakfast | Lunch | Afternoon breakfast | Dinner | |
| 1 day | Omelet of 3 eggs fried in butter + a few slices of bacon or bacon + pickle. | A handful of walnuts or almonds.(max 20 almonds or small nuts and 10 large nuts like macadamia or pecan). | Fried zucchini with ham.Fry the zucchini and ham in olive oil, add the garlic, chopped onions and tomatoes.Serve everything with grated parmesan or other cheese. | Full-fat natural yogurt with flax or chia seeds.(add up to two teaspoons of seeds). *Optional: some blueberries or raspberries (not recommended during the adaptation period). |
Chicken salad.Chicken breast is cut into strips and fried in melted butter or lard with your favorite spices.Chop the lettuce leaves, mix with the tomatoes, cucumbers and peppers.Add the fried chicken.Drizzle the balsamic vinegar over the salad. |
| Day 2 | Ham or other sausages containing more than 90 percent meat.Salad of chopped tomatoes with onions and olive oil. | A milkshake made with half a cup of coconut milk and a handful of raspberries or blueberries. | Pork neck or shank, roasted in butter and onions.Eat meat with lots of sauce + pickles or sauerkraut. | Chopped vegetables (eg celery, cucumber, tomato, pepper) dressed with garlic sauce (natural or full-fat Greek yogurt with garlic and spices). | Grilled salmon with green salad drizzled with olive oil and lemon juice. |
| Day 3 | Omelet with bacon, tomatoes and cucumbers. | Greek yogurt or full-fat plain yogurt with a small handful of nuts (such as pecan, Italian, or macadamia). | Roast chicken with blanched broccoli and yogurt or garlic sauce. | Half an avocado sprinkled with lemon juice. | Roast pork loin with vegetables in a pan, fried in butter or ghee.(ready-made frozen mixes from the store can be used as vegetables, provided they do not contain potatoes). |
| 4 day | Full-fat natural yogurt with a handful of nuts or any seeds (sesame, sunflower, chia seeds). | A handful of pumpkin seeds or sunflower seeds.They should be natural, not fried or salted. | Baked halibut in foil with herbs, lemon juice and asparagus. | Some quality sausages.A few cherry tomatoes or radishes. | Green salad with half an avocado, tomatoes, any spices and olive oil.Cut all ingredients into cubes, add olive oil and mix. |
| 5 day | Omelet of 2 eggs with cheese, onion and mushrooms.Fry in coconut or ghee. | Handful of nuts + ½ avocado. | Roasted chicken leg with rosemary and onion.Serve with tomatoes and onions.Eat the chicken leg with the skin on. | Greek yogurt with a handful of sunflower or pumpkin seeds. | Baked cod with lemon juice.Boiled Brussels sprouts. |
| Day 6 | Salad with tuna, tomatoes, diced avocado and olive oil.Season with your favorite herbs. | Greek yogurt or full-fat natural yogurt with a small amount of raspberries or blueberries (fruits are not intended for adaptation). | Braised pork neck or shoulder with peppers and mushrooms.Meat and vegetables are cut, fried in oil, stewed in a pot until soft, flavored with all kinds of spices. | A milkshake made from half a cup of coconut milk and raspberries or blueberries. | Mozzarella cheese with tomatoes, arugula and basil, generously drizzled with olive oil. |
| Day 7 | Omelet of 3 eggs, fried in butter, with fresh diced pepper. | A handful of pumpkin or sunflower seeds.They should be natural, not fried or salted. | Baked trout with lemon juice and sliced avocado. | 2 cups of any vegetables - cucumbers, tomatoes, radishes. | Prawns stewed in melted butter with garlic and parsley.Salad of different types of lettuce, drizzled with lemon juice and olive oil. |
Note.The above menu is only an example without the specified proportions and method of preparation.
As you can see, the menu of the low-carb diet is really diverse and tasty.Of course, you don't have to stick to the rules one hundred percent, you can change them if necessary, as long as we only use foods allowed on the ketogenic diet.
Low-carb diets are quick and easy to prepare, so they won't take much time each day.
Is the ketogenic diet safe during pregnancy?
Pregnant women should remember to keep their keto diet healthy and balanced.In practice, this means that the daily menu during pregnancy should contain all the necessary nutrients.
Unfortunately, the ketogenic diet largely eliminates carbohydrates that a pregnant woman provides, such as magnesium, B vitamins, and dietary fiber.
It is also worth emphasizing that the deficit is significant because during pregnancy the need for carbohydrates increases by about 1/3 of the standard need.
In addition, during pregnancy, the need for fat increases, amounting to 20-30% (depending on the trimester of pregnancy).
What supplements are best for a keto diet?
- MCT oil is a medium-chain triglyceride and is the "sugar" of fat.
The fact is that MCT energy is absorbed very quickly and is instantly converted into energy, just like sugar.MCT oil helps to significantly increase the amount of dietary fat.
- Magnesium – This mineral plays a very important role in our health.
It boosts energy, strengthens the immune system, controls blood sugar levels and, in the case of a keto diet, reduces the risk of muscle cramps that can occur when starting it.
- Vitamin D is not limited to people on a ketogenic diet.
Modern lifestyles, indoor living and stress are just some of the factors that deplete this vitamin.This vitamin can be of particular importance in the context of calcium deficiency, as it aids calcium absorption.
- Exogenous ketones - can accelerate the attainment of ketosis in the early stages of a ketogenic diet.Some scientists believe that they can also suppress appetite, making it easier to lose weight.
The ketogenic diet, like most diets of this type, has its pros and cons.However, considering the small difference in the effectiveness of the traditional and ketogenic diet, it is worth choosing a balanced diet that perfectly suits the needs and functioning of our body.
With this weight loss method, we can count on the healthiest weight loss effect (maximum 1 kg per week), improved health and well-being and a long-lasting effect.
important!Not all diets are healthy and safe for our body.It is recommended to consult your doctor before starting any diet, even if you have no health problems.When choosing a diet, never follow the modern fad.Remember that some diets, including those low in certain nutrients or severely restricting calories, can be exhausting, carry the risk of an eating disorder, and can also increase appetite, causing a rapid return to previous weight.