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 deposits.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 was created for medicinal purposes to help alleviate various conditions, such as drug-resistant epilepsy.It is also used to support 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 slimming 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 quite quickly - you can lose as little as 1 kilogram per week.However, it is useful to familiarize yourself with its principles before starting the diet, to use it properly 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 get carbohydrates, it starts looking for other sources of energy, in this case it will be ketone bodies created during fat breakdown.However, fats are much more difficult to digest energy-rich substances.
This state of the body is known as ketosis.During ketosis, the body takes energy from what is available to it 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 is probably the result of converting the metabolism of nerve cells into the burning of ketone bodies, as well as the effect of free fatty acids on neuron membranes, as well as the reduction of glucose supply.This leads to changes in metabolism and transmission in the nervous system, leading to 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 results in fat burning, all without the energy conferences that are typical in this period.
The mechanism of action is based on achieving a state of ketosis.This condition requires a significant reduction in carbohydrates in order for the body to take energy from the breakdown of accumulated fat.
- What is ketosis?
Ketosis promotes the production of ketone bodies in the liver.Low blood sugar causes the formation of tiny energy molecules called ketones, which are made from fat.During the diet, these ketones fuel our body.
As a result of ketosis, there is a breakdown of fat that the body uses for energy purposes for immediate needs.The state of ketosis is achieved by reducing the amount of ingested carbohydrates.Their amount can be a little 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 diets?
The ketogenic diet comes in several varieties:
- Standard (SKD) - calories in this version are divided into: 75% fat, 20% protein and 5% carbohydrates.
- 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 cyclical (CKD) diet includes 5 ketogenic days and 2 days of carbohydrate loading, this version is used, among others, by professional bodybuilders.
- Targeted (TCD) is another option that allows you to include more carbohydrates during your training period.
In this article, we will focus on the standard ketogenic diet, which is the most studied of the variants listed above.
Principles of work, essence and basic rules
The most important element of the ketogenic diet is planning and buying quality and suitable food from which we can get all our macronutrients.
- Limiting carbohydrates – ketone bodies are formed when the amount of sugar in the blood is limited;the daily amount of carbohydrates should not exceed 20-50 grams.
- Use healthy fats - the less processed, the better, absolutely avoid margarine and processed oils - they contain trans fats that are not very good for our body.
- Fat sources for the keto diet should be:
- saturated fat: animal fat (thigh, bacon, chicken thighs, lard, beef steak);
- coconut oil (an important source of MCTs - 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, flaxseed, chia seeds, avocado, sesame, eggs.
- Do not overdo it with protein - the upper limit of protein in the diet is 35% of total calories, too much can interfere with 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 dairy 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 content of unsaturated acids, the oil is very sensitive to temperature, light and other factors that can oxidize it and destroy its essential nutritional and beneficial properties.Under no circumstances should you buy linseed oil that is stored in the store on a shelf at room temperature.Such storage robs it of its nutritional value.
- Supplements - You can take vitamin and mineral supplements (for example, Omega-3) during the diet.Eliminating grain products and some 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 essential vitamins and minerals, we can of course also use diet pills - keeping in mind, 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 like broccoli, spinach, etc.;
- any green and low-carb vegetables: broccoli, spinach, pumpkin, tomatoes, peppers, etc.;
- fruit * (maximum up to 10 g per day): raspberries, apricots, plums, apples, etc.
Fruit is not necessary on a ketogenic diet, but it is worth eating in the form of, for example, one apple or a few plums a day because of their rich nutritional value and fructose content.Carbohydrates on the ketogenic diet are strictly controlled, and vegetables should not be added "by eye" in the early stages of the diet.
The body needs to get into a state of ketosis, and too many carbohydrates can prevent that.Remember that carbohydrates are not only found in vegetables and fruits, but also in nuts, bran, protein supplements and other products, the composition of which should 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: specify
A state of ketosis occurs when there is no sugar in the blood, so it seems obvious to eat a low-carb diet.First, you should make a list of foods that are allowed on a ketogenic diet.
- Fish and seafood - especially fatty ones - will give you plenty of protein and healthy fats (including omega-3), frequent consumption of seafood can increase the contamination of toxins in the body, 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.Consumption of fatty sauces or sauces is highly recommended during this diet.However, try making them yourself using healthy sources of fat.
- 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 for choosing keto vegetables is to choose vegetables 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 necessary vitamins and minerals.However, you have to be especially careful with fruits during the ketogenic diet so that you don't overdo it with carbohydrates.Low-carb fruits include blackberries, strawberries, raspberries and blueberries.
- Tea - Drink a glass 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 portion of potatoes, simply ask for an extra portion of fresh vegetables.
The Keto Diet: What Foods You Shouldn't Eat
Unfortunately, like almost any diet, it requires us to make sacrifices and give up foods that we used to eat frequently.
If you are 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 hard work will be wasted.
- Sugary drinks - water should be your best friend from now on.You can add lemon, lime or mint juice for taste.
- Sugar - if you can't imagine your morning coffee without this additive, choose a sweetener.
- Alcohol - You should especially avoid drinks with a high sugar content.On a ketogenic diet, you will notice an increased sensitivity to alcohol – just a few glasses of hard liquor can have the same effect on you as a whole bottle during 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 rich in carbohydrates;instead, you can make fritters with kohlrabi or green beans.
The keto diet requires carbohydrate restriction, but you can easily find keto recipes for many delicious foods, including ice cream and cakes, 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 an adjustment period during which the body changes its energy intake from carbohydrates to fat.
The keto flu, also known as the carb flu, can include:
- weakness;
- headaches;
- sleep problems;
- complaints from the gastrointestinal tract;
- muscle aches and cramps.
This period usually lasts about a week, and each person can go through the adjustment period differently.However, not everyone suffers from the "keto flu" - it depends on the individual predispositions of the body and the balance of the diet.Proper functioning of electrolyte metabolism is especially important.
In addition, it should be remembered 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.It is very common for people who decide to try this diet to include supplements.
It also highlights the dangers associated with the accumulation of methylglyoxal and its byproducts, which is considered a risk factor for vascular and tissue damage.
A large amount of fat in the diet can lead to intestinal motility disorders 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 may 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 this type of 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, such as high blood pressure;
- if you are pregnant or breastfeeding;
- The keto diet is absolutely not recommended for people with liver, kidney and pancreas problems, because these organs will have to deal with great stress caused by the metabolism of ketone bodies.
In addition, doctors and nutritionists warn that such a diet can disturb the hormonal balance.
Keto diet - sample menu for a week for women to lose weight
Despite some limitations, the ketogenic diet doesn't have to be boring.When thinking about your diet, it is worth creating 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 do your shopping 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 vary depending on your individual dietary needs.
Remember to eat only when you are hungry.If you don't need snacks, just skip them.
Table: meals per day on a ketogenic diet for a week
| First breakfast | Second breakfast | Lunch | Afternoon snack | Dinner | |
| 1 day | Omelet of 3 eggs fried in butter + a few slices of bacon or bacon + pickle. | A handful of nuts or almonds.(maximum 20 almonds or small nuts and 10 large nuts like macadamias or pecans). | Fried zucchini with ham.Fry zucchini and ham in olive oil, add garlic, chopped onion and tomato.Serve everything with grated parmesan or other cheese. | Natural full-fat yogurt with flax or chia seeds.(add up to two teaspoons of seeds). *Optional: some blueberries or raspberries (not recommended for the adaptation period). |
Chicken salad.Cut the chicken breast into strips and fry in melted butter or fat with your favorite spices.Chop the lettuce leaves, mix with tomatoes, cucumbers and peppers.Add fried chicken.Pour balsamic vinegar over the salad. |
| Day 2 | Ham or other sausages containing more than 90 percent meat.Chopped tomato salad with onion and olive oil. | A milkshake made with half a glass of coconut milk and a handful of raspberries or blueberries. | Pork neck or shank roasted in lard and onions.Eat meat with plenty of sauce + pickles or sauerkraut. | Chopped vegetables (eg celery, cucumber, tomato, pepper) topped with garlic sauce (natural or Greek full-fat yogurt with garlic and spices). | Grilled salmon with green salad, topped with olive oil and lemon juice. |
| 3rd day | Omelet with bacon, tomatoes and cucumbers. | Greek yogurt or full-fat plain yogurt with a small handful of nuts (such as pecans, Italian walnuts, or macadamia nuts). | Baked 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 fat or ghee.(ready-made frozen mixtures from the store can be used as vegetables, provided they do not contain potatoes). |
| 4 day | Natural full-fat yogurt with a handful of nuts or any seeds (sesame, sunflower, chia seeds). | A handful of pumpkin or sunflower seeds.They should be natural, not fried or salted. | Halibut baked in foil with herbs, lemon juice and asparagus. | Some quality sausages.A few cherry tomatoes or radishes. | Green salad with half an avocado, tomato, any spices and olive oil.Cut all the 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 a chicken leg with the skin on. | Greek yogurt with a handful of sunflower or pumpkin seeds. | Baked cod with lemon juice.Boiled Brussels sprouts. |
| 6th day | Salad with tuna, tomatoes, avocado cubes and olive oil.Season with your favorite herbs. | Greek yogurt or full-fat natural yogurt with a small amount of raspberries or blueberries (fruit is not indicated for adaptation). | Braised pork neck or shoulder with peppers and mushrooms.Chop meat and vegetables, fry in oil, stew in a pot until soft, season with all the spices. | A milkshake made with half a glass of coconut milk and raspberries or blueberries. | Mozzarella cheese with tomatoes, arugula and basil, liberally drizzled with olive oil. |
| 7th day | Omelet of 3 eggs, fried in butter, with fresh pepper cut into cubes. | 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 vegetable - cucumbers, tomatoes, radishes. | Shrimp stewed in melted butter with garlic and parsley.Salad made from various types of lettuce, dressed with lemon juice and olive oil. |
Note.The above menu is only an example without specified proportions and methods of preparation.
As you can see, the low-carb diet menu is really diverse and tasty.Of course, you don't have to follow the rules one hundred percent, you can change them if necessary, as long as we only use foods that are allowed on the ketogenic diet.
A low-carb diet is quick and easy to prepare, so you won't need a lot of time to prepare 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 the carbohydrates that pregnant women provide, such as magnesium, B vitamins, and dietary fiber.
It is also worth emphasizing that the deficiency 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 fats increases, amounting to 20-30% (depending on the trimester of pregnancy).
What supplements are best for the keto diet?
- MCT oil is a medium chain triglyceride and is the "sugar" of fat.
The fact is that the energy of MCTs is very quickly absorbed and instantly converted into energy, just like sugar.MCT oil helps to significantly increase the amount of fat in the diet.
- Magnesium – This mineral plays a very important role in our health.
It increases energy, strengthens the immune system, controls blood sugar levels and, in the case of the keto diet, reduces the risk of muscle cramps that may occur at the beginning.
- Vitamin D isn't just limited to people on a ketogenic diet.
Modern lifestyle, living indoors and stress are just some of the factors that use up this vitamin.This vitamin can be of particular importance in the context of calcium deficiency as it helps in the absorption of calcium.
- Exogenous ketones – can accelerate the attainment of ketosis in the early stages of a ketogenic diet.Some scientists believe they can also suppress appetite, making weight loss easier.
The ketogenic diet, like most diets of this type, has its pros and cons.However, considering the small difference in the effectiveness of traditional and ketogenic diets, it is worth choosing a balanced diet that is ideally adapted to the needs and functioning of our body.
With this weight loss method, we can count on the healthiest weight loss effects (maximum 1 kg per week), improvement of health and well-being, and long-term effects.
Important!Not all diets are healthy and safe for our body.It is recommended that you consult your doctor before starting any diet, even if you do not have any health problems.When choosing a diet, never follow a fad.Be aware that some diets, including those that are low in certain nutrients or severely restrict calories, can be exhausting, carry the risk of eating disorders, and can increase appetite, causing rapid weight gain.