A ketogenic diet (or ketogenic diet for short) is a low-carb, high-fat diet. It is believed that following a keto diet has many health benefits. We will tell you more about what keto nutrition nourishes your body and how effectively you can lose weight on such a diet.
Numerous studies show that a keto diet is guaranteed to help you lose weight and improve your well-being. In addition, a ketogenic diet may be helpful for diabetes, epilepsy, cancer and Alzheimer's disease.
Here is a detailed guide on how to start a 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 and high fat diet. In many ways, this is similar to the Atkins diet and the low-carb diet. It's just keto involves a huge reduction in carbohydrates and replacing them with fat. This reduction puts the body in a metabolic state called ketosis.
In ketosis, the body begins to efficiently convert fat into energy (ketone) - instead of doing so with carbohydrates. As a result, a ketogenic diet may lead to low blood sugar and normal insulin levels.
Different types of ketogenic diets
There are many versions of the keto diet, including:
- Traditional ketogenic diet: This is a very low carb, medium protein and high fat diet. it usually contains 75% fat, 20% protein and only 5% carbohydrates;
- circular ketogenic diet: This plan includes a period of increased carbohydrate intake, such as 5 keto days followed by 2 carbohydrate days;
- adapted ketogenic diet: allows you to add more carbohydrates to your diet on training days;
- Protein-rich ketogenic diet: This is similar to a regular ketogenic diet but contains more protein, usually 60% fat, 35% protein and 5% carbohydrates.
By the way, only a standard and protein-rich ketogenic diet has been carefully researched and recommended by experts. Circular or adapted diets are more advanced methods and are mainly used by athletes or bodybuilders.
A ketogenic diet will help you lose weight
Keto diet is an effective way to lose weight and reduce risk factors for certain diseases.
Experiments show that a ketogenic diet is better in terms of weight loss results than a low fat diet. In addition, the keto diet allows you to not count calories and limit the amount of food eaten, unless of course we are talking about those on 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. Improvements in cholesterol and blood triglyceride levels were also observed.
Ketogenic diet for diabetes and pre-diabetes
Diabetes is characterized by metabolic changes, high blood sugar and decreased insulin activity. A keto diet will help you get rid of excess fat, a scale that has been closely linked to type 2 diabetes, pre-diabetes 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 could stop taking all their antidiabetic drugs thanks to a 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. Some studies have shown that such a diet 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: A keto 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 relieve the symptoms of Parkinson's disease.
- Polycystic ovary syndrome: A ketogenic diet will help to reduce the level of insulin, which plays a major role in the progress of this diagnosis.
- Brain Injury: An animal study has shown that a keto diet can improve the condition after a concussion and help patients recover more quickly from injuries.
- Acne: Reducing insulin levels and reducing sugar and processed foods will help to significantly improve the skin.
Foods to Avoid on the Keto Diet
Foods high in carbohydrates should be avoided. Here is a sample of foods that should be eliminated from the diet - or significantly reduce their consumption:
- sugary foods: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets;
- cereals or starches: wheat, rice, pasta, cereals;
- fruit: all fruits, except a small dose of berries or one apple a day;
- beans or legumes: beans, peas, 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 herbs or sauces: primarily those containing sugar and saturated fats;
- saturated fats: limit 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: This is often a high amount of sugar alcohol, which can affect the amount of ketones in the body.
Food 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;
- fatty fish: salmon, trout, tuna and mackerel;
- egg;
- butter and cream;
- cheese;
- nuts and seeds: almonds, walnuts, flaxseed, 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, peppers.
Examples of weekly ketogenic diets
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 do not feel like eating a lot, you can replace the usual hot dishes for a cocktail with vegetable 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 customized 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: unsweetened yoghurt with peanut butter, cocoa powder and stevia.
Lunch: boiled veal with vegetables.
Dinner: Bacon, egg and cheese burger with a low-carb almond flour cup.
Saturday
Breakfast: scrambled eggs with cheese and ham with vegetables.
Lunch: some 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 insanely nutritious.
Keto talk
If you are 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 milk shake with almond milk, cocoa powder and peanut butter;
- fresh milk yoghurt with peanut butter and cocoa powder;
- strawberries with cream;
- celery with sauce and guacamole.
How to follow a keto diet if you need to eat out
Today it is not so difficult to find a restaurant with a keto menu or diet-friendly places. Most establishments offer a lot of meat and fish dishes and you can take vegetables as a side dish.
Egg dishes are also a great choice for a keto diet, such as scrambled eggs or bacon with eggs.
Another ideal dish is a burger, but it is better to remove half of the cup. Replace French fries with vegetables and ask for more cheese, sauce or a piece of avocado in the filling.
It is better to refuse dessert in the ordinary sense of the word in restaurants. But you can order cheesecake, berries and cream or panna cotta.
Side effects of keto diet and how to minimize them
While a ketogenic diet is safe for healthy people, you may notice some side effects at first as your body adjusts to your new diet. For example, in the first few days, many people experience the so-called ketogenic flu.
Ketoflu is a condition in which 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 carbohydrates in the diet become much lower.
Ketogenic dietary supplements
Although it is not necessary to take supplements, these supplements can be especially useful during keto:
- Flaxseed, olive oil and other vegetable oils - do not hesitate to add meals or drink in the morning on an empty stomach to increase the amount of ketones in the body;
- Caffeine will help to maintain energy and also speed up fat burning;
- creatine - improves performance and is especially recommended for intense training during a keto diet;
- Whey protein: Add half a tablespoon of whey protein to smoothies or yogurt to increase your daily protein intake.
Frequently asked questions about the Keto diet
Can I go back to my regular carb diet?
If you sit on a keto diet and then suddenly return carbohydrates into your life, the result of losing weight will go down the drain. It is best to eat fewer carbohydrates after the end of the ketogenic diet than you could afford before. In addition, you will have less cravings for high carb foods!
2. Will I lose muscle mass on a keto diet?
On any diet, there is a risk of losing muscle mass. However, high protein intake and controlled ketone levels will help minimize muscle loss - especially if you are doing strength training.
3. Can I Build Muscle On A Ketogenic Diet?
Yes, but it will not be as easy as on a moderate carbohydrate diet.
4. Do I need to have carb days sometimes?
No, but it may be helpful to have a few days with more calories than usual in your diet.
5. How much protein can I eat?
Protein intake should be moderate, as high protein levels can cause increases in insulin levels and a decrease in ketones. The upper limit of protein intake is 35% of total calorie intake.
6. What should I do if I am constantly tired and weak?
You may not be following a ketogenic diet properly, or your body may not be using fat and ketones properly. To reduce the discomfort, try eating even fewer carbs and continue to follow the advice we have given to get you into ketosis for sure.
7. Why has the smell of urine changed - become more noticeable?
Do not worry, this is just the result of ketosis.
8. What should I do if I have a bad spirit?
This is a very common side effect of a keto 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 way to process fat and the latter only appears with untreated diabetes.
Ketone acidosis is dangerous, but ketones that occur during a ketogenic diet are 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.
A ketogenic diet is good, but not for everyone
A ketogenic diet can be helpful for people who are overweight, diabetic or want to improve their metabolic health. But if you are interested in gaining muscle mass, it is better to look at other nutritional 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 run - it is better not to wait for rapid weight loss.