The ketogenic diet (or keto diet for short) is a low-carb, high-fat eating plan. Following the ketogenic diet is believed to have many health benefits. We tell you in more detail what ketogenic nutrition provides the body and how effectively you can lose weight on this diet.
Numerous studies show that the ketogenic diet is guaranteed to help you lose weight and improve your well-being. Additionally, ketogenic diets may be beneficial for diabetes, epilepsy, cancer, and Alzheimer's disease.
Here is an in-depth guide on how to get started on the ketogenic 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 ketogenic 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 involves a sharp reduction in carbs and replacing them with fats. This decrease puts the body into a metabolic state called ketosis.
In ketosis, the body starts efficiently converting fat into energy (ketones) - rather than carbs. 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. usually contains 75% fat, 20% protein and only 5% carbohydrates;
- Cyclic Ketogenic Diet: This plan includes periods of higher carb intake, such as 5 days of ketosis followed by 2 days of carbs;
- 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% carbs.
By the way, only standard high-protein ketogenic diets have been carefully studied and recommended by experts. Cyclic or adapted diets are more advanced methods and are mostly used by athletes or bodybuilders.
Ketogenic diets help you lose weight
The ketogenic 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 to not count calories and not limit the amount of food you eat, unless, of course, we are talking about those included in the allowed list.
One study found that people on the 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 noted.
Ketogenic diet for diabetes and prediabetes
Diabetes is characterized by metabolic changes, high blood sugar levels and impaired insulin function. The ketogenic diet will help you lose excess fat, a metric that is 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 diabetes medication thanks to the keto diet.
Other Health Benefits of the Keto Diet
The modern version of the ketogenic diet was invented as a way to treat neurological conditions such as the aforementioned epilepsy. Some studies have shown that this meal plan can be helpful for various ailments.
- 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 ketogenic 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 alleviate the symptoms of Parkinson's disease.
- Polycystic Ovarian Syndrome: A ketogenic diet will help lower insulin levels, which play an important role in the progression of this diagnosis.
- Brain injuries: An animal study showed that the ketogenic diet can improve post-concussion conditions and help patients recover faster from injuries.
- Acne: Lowering your insulin levels and reducing your intake of sugar and processed foods will help to significantly improve your skin.
Foods to Avoid on the Keto Diet
All carbohydrate rich foods should be avoided. Here is an example list of foods that should be eliminated from the diet - or significantly reduce the amount of your consumption:
- sugary foods: soft drinks, fruit juices, smoothies, cakes, ice cream, candy;
- grains or starches: products derived from wheat, rice, pasta, cereals;
- fruit: all fruit except small portions of berries or an apple a day;
- beans or pulses: peas, beans, lentils, chickpeas;
- tubers and tubers: potato, sweet potato, carrot, turnip;
- Diet or low-fat foods: These are usually highly processed and high in carbohydrates.
- certain condiments or sauces: especially those containing sugar and saturated fats;
- saturated fats: limit your intake of refined oils, mayonnaise;
- Alcohol: Due to its high carbohydrate content, many alcoholic beverages should be avoided on a ketogenic diet.
- Sugar-free dietary 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:
- meats: 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, 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 tomato, spices and goat cheese.
Lunch: if you don't feel like eating a lot, 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 tweaked to your taste.
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 walnuts and celery with guacamole and salsa.
Dinner: Chicken stuffed with pesto and cream cheese, garnished with vegetables.
Friday
Breakfast: unsweetened yogurt with peanut butter, cocoa powder and stevia.
Lunch: veal stew with vegetables.
Dinner: Bacon, egg and 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 walnuts.
Dinner: white fish, eggs and spinach cooked in olive oil.
Sunday
Breakfast: Scrambled eggs with bacon and mushrooms.
Lunch: Burger 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 snacks
If you're hungry between meals, here are some examples of healthy ketogenic 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;
- low-carb milkshake with almond milk, cocoa powder and peanut butter;
- whole milk yogurt with peanut butter and cocoa powder;
- Strawberries with cream;
- celery with sauce 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 isn't all that difficult. Most establishments offer a large number of meat and fish items, and you can bring vegetables as an accompaniment.
Egg dishes are also a great option for a ketogenic diet, such as scrambled eggs or bacon and eggs.
Another ideal dish is a hamburger, but it is better to remove half of the bun. Replace the fries with vegetables and order more cheese, sauce, 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 panna cotta.
Ketogenic diet side effects and how to minimize them
While the ketogenic diet is safe for healthy people, you may notice some side effects early on 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 carbs in the diet become much lower.
Supplements on a ketogenic diet
While it's not necessary to take supplements, these dietary supplements can be especially helpful while using keto:
- flaxseed oil, olive oil and any other vegetable - 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 helps maintain energy and also accelerates fat burning;
- creatine - improves performance and is especially recommended for intensive training during a keto diet;
- Whey Protein: Add half a scoop of whey protein to smoothies or yogurt to boost your daily protein intake.
Keto Diet FAQs
1. Can I go back to my normal carbohydrate intake?
If you go on a ketogenic diet and abruptly return carbs to your life, your weight loss results will go down the drain. It's better to eat fewer carbs after you're off the ketogenic diet than you could have afforded before. Plus, you'll have fewer cravings for high-carb foods!
2. Will I lose muscle volume on the ketogenic 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 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 need to have carb days sometimes?
No, but it may be helpful to include a few days with more calories than usual in your diet plan.
5. How much protein can I eat?
Protein intake should be moderate as high levels of protein can cause spikes in insulin levels and a drop in ketones. The upper limit for protein intake is 35% of total caloric intake.
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 reduce discomfort, try to eat even fewer carbs and keep following the tips we gave you to get you into ketosis for sure.
7. Why did the urine smell change - 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 ketogenic 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 processing fats, and the second appears only with uncontrolled diabetes.
Ketoacidosis is dangerous, but the ketosis that occurs while 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 goes away 3-4 weeks after starting the ketogenic 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 who want to improve their metabolic health. But if you're interested in gaining muscle, it's best to look into other nutrition options.
Also, like any diet, a ketogenic meal plan will only work if you follow it diligently. The results will appear in the long term - it is better not to wait for rapid weight loss.