The goal of the keto diet is to put the body into a state of ketosis - in other words, to force it to derive energy from the breakdown of fats.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 medical purposes to help relieve various conditions, such as drug-resistant epilepsy.It is also used as a support for some other conditions (eg Dravet syndrome, Rett syndrome, Douz syndrome or tuberous sclerosis and insulin resistance).
It is not entirely known why the ketogenic diet reduces the symptoms and frequency of seizures.Experts suspect 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 fairly quickly—you can even lose 1 pound 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.
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 that are formed during the breakdown of fats.However, fats are much more difficult to digest energy-rich material.
This state of the body is known as ketosis.During ketosis, the body takes energy from what is available and begins to burn the accumulated fat - that is, it gets rid of extra pounds.
Good to know: Ketogenic diet and epilepsy
The anticonvulsant effect of the ketogenic diet is likely a result of the conversion of nerve cell metabolism to the burning of ketone bodies, as well as the effect of free fatty acids on neuronal cell membranes, as well as 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 in weight loss.The diet results in fat burning, all without the energy sessions that are typical at this time.
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 tiny energy molecules called ketones, which are made from fat.During a diet, these ketones fuel our body.
As a result of ketosis, fat is 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 can 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) - calories in this version are broken down to: 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 cycle diet (CKD) includes 5 ketogenic days and 2 days of carb 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 session.
In this article, we will focus on the standard ketogenic diet, which is the most studied of the aforementioned varieties.
Operating principles, essence and basic rules
The most important element of the ketogenic diet is planning and buying quality and appropriate foods from which we can get all our 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 - these contain trans fats which are not very good for our bodies.
- Fat sources for a keto diet should be:
- saturated fats: animal fats (legs, bacon, chicken legs, 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, flaxseeds, 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 linseed market.Due to its 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 flaxseed oil that is stored in a store on a shelf at room temperature.Such storage deprives it of nutritional value.
- Supplements - You can take vitamin and mineral supplements (for example, Omega-3) during the diet.Eliminating grain products and certain fruits can lead to deficiency.However, this is an individual matter and of course depends on the food you eat and your diet.In addition to the necessary vitamins and minerals, we can of course 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 like broccoli, spinach, etc.
- any green and low-carb vegetables: broccoli, spinach, pumpkin, tomatoes, peppers, etc.
- fruit * (up to 10 grams per day maximum): raspberries, apricots, plums, apples, etc.
Fruit is not essential on a ketogenic diet, but it is worth eating in the form of, for example, an apple or several prunes 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 get into a state of ketosis, and too many carbs can prevent that from happening.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: list
The state of ketosis occurs when there is no blood sugar, so it seems obvious that you should eat low-carb foods.First, you should make a list of foods that are 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 marine fish can increase the contamination of toxins in the body, if possible, choose wild fish.
- Eggs are a product that can be prepared in several 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.During this diet it is recommended to eat fatty sauces or sauces.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 nuts like macadamias, pecans, Brazil nuts, walnuts, pistachios, almonds and sunflower seeds.
- Vegetables – A healthy diet should, of course, include vegetables.The first rule of choosing keto vegetables is to choose those that grow above the 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 essential vitamins and minerals.However, you have to be extra careful with fruit during a ketogenic diet so you don't overdo it with the amount of carbs.Low-carb fruits include blueberries, strawberries, raspberries, and blackberries.
- 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 french fries or a side of fries, just ask for an extra side of fresh vegetables.
Keto diet: what foods you should not eat
Unfortunately, like almost any diet, it requires us to make some sacrifices and give up foods that have been used frequently until now.
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 - which means all your efforts will be wasted.
- Sugary 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 hard liquor can have the same effect on you as a whole bottle during a traditional diet.
- Bread - unfortunately, whole 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.Instead, you can make pretzel or green bean fries.
The keto diet requires limiting carbohydrate foods, but you can easily find keto recipes for many delicious foods, such as ice cream and cake, 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 in which the body changes its energy intake from carbohydrates to fats.
Keto flu, also known as carb flu, can include:
- weakness?
- headaches;
- sleep problems;
- complaints from the gastrointestinal tract.
- muscle pain 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 electrolyte metabolism is particularly important.
In addition, it must be taken into account 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 is 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 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 polyuria.After a long period of dieting, gout and elevated uric acid levels may develop.
Contraindications
The 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 conditions require a special diet, consult a specialist if:
- diabetes?
- you are taking medication, such as 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, as 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 - sample menu for a week for women for weight loss
Despite some limitations, the ketogenic diet doesn't have to be boring.When thinking about your diet, it pays to create a proper keto 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 keto diet menu look like?To help you get started on the ketogenic diet, here is a weekly keto menu that you can vary according to your individual nutritional 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 | Meal | Afternoon snack | Dinner | |
| 1 day | Omelette with 3 eggs fried in butter + a few slices of bacon or bacon + pickled cucumber. | A handful of nuts or almonds.(up to 20 almonds or small nuts and 10 large nuts like macadamias or pecans). | Fried zucchini with ham.Fry the zucchini and ham in olive oil, add the garlic, chopped onions and tomatoes.We 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 blackberries or raspberries (not recommended for the adjustment period). |
Chicken salad.Cut the chicken breast into strips and fry in melted butter or lard with your favorite spices.Chop lettuce leaves, mix with tomatoes, cucumbers and peppers.Add fried chicken.Drizzle 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 glass of coconut milk and a handful of raspberries or blueberries. | Pork neck or pork shank cooked in lard and onions.Eat meat with plenty of sauce + pickles or sauerkraut. | Chopped vegetables (eg celery, cucumber, tomato, pepper) dressed in 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 plain yogurt with a small handful of nuts (such as pecans, Italian or macadamia nuts). | Roast chicken with blanched broccoli and yogurt or garlic sauce. | Half an avocado sprinkled with lemon juice. | Grilled pork loin with vegetables in a pan, fried in lard or ghee.(store-bought ready-made frozen mixes can be used as vegetables, provided they do not contain potatoes). |
| 4 day | Full-fat natural yogurt with a handful of nuts or other seeds (sesame, sunflower, chia seeds). | A handful of pumpkin or sunflower seeds.They must be natural, not fried or salted. | Halibut baked in foil with herbs, lemon juice and asparagus. | Lots of good quality sausages.Several cherry tomatoes or radishes. | Green salad with half an avocado, tomatoes, any spices and olive oil.Cut all the ingredients into cubes, add the olive oil and mix. |
| 5 day | Omelette from 2 eggs with cheese, onions and mushrooms.Fry in coconut or ghee. | A handful of nuts + ½ avocado. | Baked 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. | Cod in the oven with lemon juice.Boiled Brussels sprouts. |
| Day 6 | Salad with tuna, tomato, diced avocado and olive oil.Season with your favorite herbs. | Greek yogurt or natural full-fat yogurt with a small amount of raspberries or blueberries (fruits that are not suitable for adaptation). | Pork neck or shoulder braised with peppers and mushrooms.Chop the meat and vegetables, fry in oil, simmer in a pot until soft, season with salt and pepper with any spices. | Milkshake of half a glass of coconut milk and raspberries or blueberries. | Mozzarella cheese with tomato, arugula and basil, drizzled generously with olive oil. |
| Day 7 | Omelet of 3 eggs, fried in butter, with fresh diced pepper. | A handful of pumpkin seeds or sunflower seeds.They must be natural, not fried or salted. | Grilled trout with lemon juice and sliced avocado. | 2 cups of vegetables - cucumbers, tomatoes, radishes. | Prawns boiled in melted butter with garlic and parsley.A salad of different types of lettuce, tossed with lemon juice and olive oil. |
Note.The menu above is just an example without the specified proportions and preparation method.
As you can see, the low carb diet menu is really varied 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.
Low-carb diets are quick and easy to prepare, so it won't take much time to prepare each day.
Is the ketogenic diet safe during pregnancy?
Pregnant women should remember to keep their keto diet healthy and balanced.Practically, this means that the daily menu during pregnancy must contain all the necessary nutrients.
Unfortunately, the ketogenic diet largely eliminates the carbohydrates a pregnant woman provides, such as magnesium, B vitamins, and dietary fiber.
It is also worth emphasizing that the deficiency is also important because during pregnancy the need for carbohydrates increases by about 1/3 of the standard requirement.
In addition, during pregnancy the need for fats increases, amounting to 20-30% (depending on the trimester of pregnancy).
Which supplements are best for the keto diet?
- MCT oil is a medium chain triglyceride and is the "sugar" of fats.
The fact is that the energy of MCT is very quickly absorbed and immediately converted into energy, just like sugar.MCT oil helps to significantly increase the amount of dietary fat.
- Magnesium – This metal plays a very important role in our health.
It boosts energy, boosts the immune system, controls blood sugar levels and, in the case of the keto diet, reduces the risk of muscle cramps that can occur when starting it.
- Vitamin D is not restricted to people on a ketogenic diet.
Modern lifestyle, living indoors and stress are just some of the factors that destroy 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 speed up getting into ketosis in the early stages of a ketogenic diet.Some scientists believe they may also suppress appetite, making it easier to lose weight.
The ketogenic diet, like most diets of this type, has its pros and cons.However, given the small difference in the effectiveness of traditional and ketogenic diets, it is worth choosing a balanced diet that perfectly suits the needs and function of our body.
With this weight loss method, we can count on the healthiest weight loss results (up to 1 kg per week), improved health and well-being, and long-lasting results.
Great!Not all diets are healthy and safe for our body.It is recommended to consult your doctor before starting any diet, even if you do not have any health problems.When choosing a diet, never follow the modern fad.Remember that some diets, including those that are low in certain nutrients or that severely restrict calories, can be exhausting, carry the risk of an eating disorder, and can also increase appetite, causing a rapid return to previous weight.