The ketogenic diet (or keto diet for short) is a low-carb, low-fat food plan. Following the keto diet is believed to have many health benefits. We will tell you in more detail what the keto diet gives the body and how effectively you can lose weight on such a diet.
Many studies show that the keto diet is guaranteed to help you lose weight and improve your well-being. Additionally, the ketogenic diet may be beneficial for diabetes, epilepsy, cancer, and Alzheimer's disease.
Here's 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 with your doctor.
What is the ketogenic diet?
The keto diet is a low-carb, high-fat meal plan. In many ways, it is similar to the Atkins diet and the low-carb diet. It's just that keto means drastically reducing carbohydrates and replacing them with fats. 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 doing it with carbohydrates. Because of this, the ketogenic diet can 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 eating plan. usually contains 75% fat, 20% protein and only 5% carbohydrates;
- Cyclic Ketogenic Diet: This plan includes periods of high 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 contains more protein, usually 60% fat, 35% protein, and 5% carbohydrates.
By the way, only the standard and high protein ketogenic diets have been carefully studied and recommended by experts. Cyclic or adaptive diets are more advanced methods and are mainly used by athletes or bodybuilders.
A ketogenic diet can help you lose weight
The keto diet is an effective way to lose weight and reduce risk factors for certain diseases.
Experiments have shown that the ketogenic diet has superior weight loss results compared to low-fat diets. Moreover, 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. Improvements in blood cholesterol and triglyceride levels were also noted.
Ketogenic diet for diabetes and prediabetes
Diabetes mellitus is characterized by metabolic changes, increased blood sugar levels and impaired insulin function. A keto diet can help you shed excess body fat, a metric closely related to type 2 diabetes, prediabetes, and metabolic syndrome.
One study found that a ketogenic diet improved insulin sensitivity by 75%!
Another experiment with participants with type 2 diabetes 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 treatment for neurological diseases such as the aforementioned epilepsy. Some studies have shown that such a meal 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 can reduce the symptoms of Alzheimer's disease and slow its progression.
- Epilepsy: Studies have shown that the ketogenic diet can significantly reduce seizures in children.
- Parkinson's disease: Some trials have shown that a high-fat diet can help alleviate the symptoms of Parkinson's disease.
- Polycystic Ovary Syndrome: A ketogenic diet can help lower insulin levels, which play a big role in the progression of this diagnosis.
- Brain injuries: Animal studies have shown that the keto diet can improve post-concussion conditions and help patients recover from injuries faster.
- Acne: Lowering your insulin levels and cutting back on sugar and processed foods can help improve your skin significantly.
Foods to Avoid on the Keto Diet
Any food containing carbohydrates should be avoided. Here is a list of products that should be excluded from the diet - or significantly reduce the amount of their consumption:
- Sugary foods: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets;
- Cereals or starches: products derived from wheat, rice, pasta, cereals;
- Fruits: All fruits except a small portion 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.
- Certain condiments or sauces: mostly high in sugar and saturated fat;
- Saturated fats: limit intake of refined oils, mayonnaise;
- Alcohol: Due to its high carbohydrate content, many alcoholic beverages should be avoided on the ketogenic diet.
- Sugar-free diet foods: These often contain sugar alcohols, which can affect ketone levels in the body.
Foods on a ketogenic diet
During the keto diet, most of the diet should be based on the following foods:
- Meat: red meat, ham, sausage, bacon, chicken and turkey;
- Fatty 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.
A sample weekly ketogenic meal plan
Monday
Breakfast: bacon, eggs and tomatoes.
Lunch: chicken salad with olive oil, vegetables and feta cheese.
Dinner: salmon cooked in butter with asparagus.
Tuesday
Breakfast: scrambled eggs with tomatoes, spices and goat cheese.
Lunch: If you don't like to eat heavily, you can replace the usual hot dishes with a cocktail with vegetables 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 suit your taste.
Lunch: seafood salad with olive oil and avocado.
Dinner: pork with cheese, broccoli and salad.
Thursday
Breakfast: tortilla with avocado, pepper, onion, spices and sour cream sauce.
Lunch: A handful of nuts and celery sticks with guacamole and salsa.
Dinner: chicken with pesto and cream cheese, garnished with vegetables.
Friday
Breakfast: unsweetened yogurt with peanut butter, cocoa powder and stevia.
Dinner: stewed veal with vegetables.
Dinner: Bacon, egg, and cheeseburger with low-carb almond flour.
Saturday
Breakfast: scrambled eggs with cheese and ham with vegetables.
Lunch: a few slices of ham and cheese with nuts.
Dinner: white fish cooked in olive oil, egg and spinach.
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 versatile and extremely 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 boiled eggs;
- dark chocolate with 90% cocoa content;
- with low-carb milk, almond milk, cocoa powder and peanut butter;
- whole milk yogurt with nut butter and cocoa powder;
- strawberries with cream;
- With celery sauce and guacamole.
How to follow a keto diet if you have to eat out
Nowadays, it is not so difficult to find a restaurant with a keto menu or suitable diet positions. Most establishments offer plenty of meat and fish, and you can also get vegetables as a side dish.
Egg dishes are also great options for the keto diet, such as scrambled eggs or bacon with eggs.
Another perfect dish is a burger, but it's best to remove half of the bun. Replace French fries with vegetables and ask for more cheese, sauce or a slice 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 cheese plate, berries and cream or panna cotta.
Keto Diet Side Effects and How to Minimize Them
Although 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, many people experience the so-called ketogenic flu in the first few days.
Ketoflu is a condition where you experience increased hunger, low energy, and may also experience sleep problems, nausea, and indigestion.
To reduce 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 for the Ketogenic Diet
Although it is not necessary to take supplements, these dietary supplements are especially helpful when on keto:
- Linseed, olive and any other vegetable oils - 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 maintain energy and also accelerate fat burning;
- Creatine - improves performance and is especially recommended for intensive training during the keto 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 Keto Diet
1. Can I go back to normal carb intake?
If you go on a keto diet and then suddenly put carbs back into your life, the weight loss results will disappear. It is best to eat fewer carbohydrates after completing the ketogenic diet than you could before. What's more, you'll have fewer cravings for carbohydrate-rich foods!
2. Will I lose muscle mass on the keto diet?
There is a risk of losing muscle mass on any diet. However, a high protein intake and controlled ketone levels can 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 going on a moderate carb diet.
4. Do I need occasional carb days?
No, but it can be helpful to include 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 lead to increased insulin levels and decreased ketones. The upper limit of protein intake is 35% of total calories.
6. What should I do if I constantly feel tired and weak?
You may not be following the ketogenic diet correctly, or your body may not be using fats and ketones properly. To minimize the discomfort, try to eat even fewer carbs and continue to follow the tips I gave you to get you into ketosis.
7. Why has the smell of urine changed - more pronounced?
Don't worry, this is 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 process of processing fats, and the second occurs only in uncontrolled diabetes.
Ketoacidosis is dangerous, but the ketosis that occurs on 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 disappears after 3-4 weeks of starting the keto diet. If this persists, try eating more fiber-rich vegetables. Magnesium supplements can also help with constipation.
The ketogenic diet is 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 eating plan will only work if you follow it diligently. The results will be seen in the long term - it is better not to wait for rapid weight loss.