The goal of the keto diet is to bring the body into a state of ketosis – in other words, force it to derive energy from breaking down fat stores.What are the principles of the ketogenic diet and what does an example menu look like?
The keto diet is not a typical weight loss diet.It was created for medicinal purposes to help alleviate several conditions, such as drug-resistant epilepsy.Also used as support for other conditions (e.g. Dravet syndrome, Rett syndrome, Douz syndrome or tuberous sclerosis and insulin resistance).
It is not completely known why the ketogenic diet reduces the symptoms and frequency of epileptic seizures.Experts suspect this may occur because ketone bodies protect nerve cells from attack by free radicals.
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 quickly – you can lose up to 1 kilogram in a week.However, it is useful to familiarize yourself with its principles before starting a diet, to use it correctly and not put your health at risk.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 starts to look for other sources of energy, in this case they will be ketone bodies formed during the breakdown of fats.However, fats are much more difficult to digest, energy-rich materials.
This state of the body is known as ketosis.During ketosis, the body takes energy from what is available 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 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 a decrease in glucose supply.This leads to changes in metabolism and transmission in the nervous system, resulting in decreased 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 the diet is very effective during weight loss.The diet results in fat burning, all without the energy rushes typical of this period.
The mechanism of action is based on achieving a state of ketosis.This condition requires a significant reduction in carbohydrates so that the body derives energy from breaking down accumulated fat.
- What is ketosis
Ketosis promotes the production of ketone bodies by the liver.Low blood sugar causes the formation of small 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.Its amount may be slightly different for each person - most often, ketogenesis occurs when carbohydrate intake 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 divided into: 75% fat, 20% protein and 5% carbohydrates.
- High Protein Ketogenic Diet – This type of ketogenic diet has a slightly increased amount of protein, breaking down calories into 60% fat, 35% protein and 5% carbohydrates.
- The cyclical diet (DRC) includes 5 ketogenic days and 2 carbohydrate loading days, this version is used, among other things, by professional bodybuilders.
- Targeted (TCD) is another option that allows you to include more carbohydrates during the training period.
In this article we will focus on the standard ketogenic diet, which is the most studied of the varieties mentioned above.
Operating principles, essence and basic rules
The most important element of the ketogenic diet is planning and purchasing quality, suitable foods from which we can obtain all of our macronutrients.
- Limit carbohydrates – 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 (knee, bacon, chicken thighs, lard, steak);
- coconut oil (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.
- Don't overdo it on protein - the upper limit of protein in the diet is 35% of total calories, too much can interfere with the transition to ketosis and put stress on 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 its unsaturated acid content, 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 purchase flaxseed oil stored on a shelf at room temperature.This storage deprives it of nutritional value.
- Supplements – You can take vitamin and mineral supplements (e.g. omega-3) during the diet.Eliminating grains and some fruits can lead to deficiency.However, this is an individual issue and, of course, depends on the foods you eat and your diet.In addition to essential vitamins and minerals, we can of course use weight loss pills – remembering, of course, that they are just a complement to a balanced diet.
- Carbohydrate sources on a ketogenic diet may include:
- fiber: wheat bran, vegetables such as broccoli, spinach, etc.;
- any green, low-carb vegetables: broccoli, spinach, pumpkin, tomatoes, peppers, etc.;
- fruits* (maximum up to 10 g per day): raspberries, apricots, plums, apples, etc.
Fruit is not a necessity on the ketogenic diet, but it is worth eating it in the form of, for example, an apple or several plums a day due to its rich nutritional value and fructose content.Carbohydrates in 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 reach a state of ketosis, and too many carbs can prevent this.Remember that carbohydrates are found not only in vegetables and fruits, but also in nuts, bran, protein supplements and other products, the composition of which must 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 can you eat: list
The state of ketosis occurs when there is no sugar in your blood, so it seems obvious that you should eat low-carb foods.First, you must make a list of foods allowed on the ketogenic diet.
- Fish and seafood - especially fatty ones - will provide lots of protein and healthy fats (including omega-3), frequent consumption of marine fish can increase toxin contamination 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 this 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 it contains 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 fat sources.
- Nuts and seeds are a good source of fat and a great snack.Choose from macadamia nuts, walnuts, Brazil nuts, walnuts, pistachios, almonds and sunflower seeds.
- Vegetables – A healthy diet should obviously include vegetables.The first rule of thumb for choosing keto vegetables is to choose those 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, they provide the body with essential vitamins and minerals.However, you need to be especially careful with fruits during the ketogenic diet so as not to overdo the amount of carbohydrates.Low-carb fruits include blackberries, strawberries, raspberries and blueberries.
- Tea - Drink a glass of green tea every day, as it contains substances that cleanse the body of toxins and promote fat burning.
In a restaurant or cafe for dinner, instead of French fries or a portion of potatoes, just ask for an extra portion of fresh vegetables.
Keto diet: what foods you shouldn't eat
Unfortunately, like almost any diet, it requires us to make some sacrifices and give up foods that have been consumed frequently until now.
If you're not sure whether a product is safe to consume, check the carbohydrate content.Too much sugar will prevent you from entering a state of ketosis - which means all your efforts will be in vain.
- Sugary drinks – water should be your best friend from now on.For flavor, you can add lemon, lime or mint juice.
- Sugar - if you can't imagine your breakfast without this additive, choose a sweetener.
- Alcohol – In particular, drinks with a high sugar content should be avoided.On a ketogenic diet, you'll notice an increased sensitivity to alcohol—just a few glasses of a stronger drink can have the same effect as an entire bottle while on a traditional diet.
- Bread - unfortunately, wholemeal bread is not an option.However, you can make your own keto bread – all you need is coconut flour, eggs, salt, baking powder, and seasoning.
- Rice and pasta are high in carbohydrates;instead, you can make fries with kohlrabi or green beans.
The keto diet requires limited carbohydrate foods, 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 the adaptation period during which the body switches energy intake from carbohydrates to fats.
The keto flu, also known as the 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 body’s individual predispositions and the balance of the diet.The correct functioning of electrolyte metabolism is especially important.
Furthermore, it should be borne in mind 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 damage to blood vessels and tissues.
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 urinary frequency.After a long period of dieting, gout and high uric acid levels may occur.
Contraindications
The ketogenic diet is a low-carbon, high-fat diet.The daily diet contains up to 90% fat!Is the keto diet safe?
Firstly, it is worth highlighting that such food 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 for high blood pressure;
- you are pregnant or breastfeeding;
- The keto diet is absolutely not recommended for people with liver, kidney and pancreas problems, as these organs will have to deal with a lot of stress caused by the metabolism of ketone bodies.
Furthermore, doctors and nutritionists warn that such a diet can disrupt 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's worth creating a suitable ketogenic diet menu in advance.
Therefore, a healthy menu for the whole week is a great solution.This way you can properly plan your meals and shop in advance for the entire week.
So what does this ketogenic diet menu example look like?To help you get started on the ketogenic diet, here is a weekly keto menu that you can vary depending on your individual nutritional needs.
Remember to only eat when you are hungry.If you don't need snacks, skip them.
Table: daily meals on a ketogenic diet for a week
| First breakfast | Second breakfast | Lunch | Afternoon snack | To have lunch | |
| 1 day | Omelette with 3 eggs fried in butter + a few slices of bacon or bacon + pickled cucumber. | A handful of walnuts or almonds.(maximum 20 almonds or small walnuts and 10 large nuts such as macadamia or walnuts). | Fried zucchini with ham.Fry the zucchini and ham in olive oil, add the garlic, chopped onion and tomato.Serve everything with grated parmesan or other cheese. | Full-fat natural yogurt with flaxseed 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 lard with your favorite seasonings.Chop the lettuce leaves, mix with tomatoes, cucumbers and peppers.Add the fried chicken.Drizzle the salad with balsamic vinegar. |
| Day 2 | Ham or other sausages containing more than 90% 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 pork knuckle roasted in lard and onion.Eat meat with plenty of sauce + pickles or sauerkraut. | Chopped vegetables (e.g. celery, cucumber, tomato, pepper) seasoned with garlic sauce (natural or Greek whole yogurt with garlic and spices). | Grilled salmon with green salad, drizzled with olive oil and lemon juice. |
| Day 3 | Omelet with bacon, tomato and cucumber. | Greek yogurt or full-fat plain yogurt with a small handful of nuts (such as pecan, Italian or macadamia nuts). | Roast chicken with blanched broccoli and yogurt or garlic sauce. | Half an avocado sprinkled with lemon juice. | Roast pork loin with vegetables in a frying pan, fried in lard or ghee.(Ready frozen mixes can be used as vegetables as long as they do not contain potatoes). |
| 4 days | Full-fat natural yogurt with a handful of nuts or any 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. | Various good quality sausages.Several cherry tomatoes or radishes. | Green salad with half an avocado, tomato, seasonings and olive oil.Cut all ingredients into cubes, add the olive oil and mix. |
| 5 days | 2-egg omelet with cheese, onion and mushrooms.Fry in coconut or ghee. | A handful of walnuts + ½ avocado. | Roasted chicken thigh with rosemary and onion.Serve with tomato and onion.Eat the chicken thigh with the skin. | Greek yogurt with a handful of sunflower or pumpkin seeds. | Baked cod with lemon juice.Cooked Brussels sprouts. |
| Day 6 | Salad with tuna, tomato, chopped avocado and olive oil.Season with your favorite herbs. | Greek yogurt or full-fat natural yogurt with a small amount of raspberries or blueberries (fruits not recommended for adaptation). | Braised pork neck or shoulder with peppers and mushrooms.Chop meat and vegetables, fry in oil, simmer in a pan until tender, season with spices. | Milkshake made with half a glass of coconut milk and raspberries or blueberries. | Mozzarella cheese with tomatoes, arugula and basil, generously drizzled with olive oil. |
| Day 7 | Omelet with 3 eggs fried in butter, with chopped fresh pepper. | A handful of pumpkin or sunflower seeds.They must be natural, not fried or salted. | Trout baked with lemon juice and sliced avocado. | 2 cups of any vegetable - cucumber, tomato, radish. | Shrimp stewed in melted butter with garlic and parsley.A salad of various types of lettuce, drizzled with lemon juice and olive oil. |
Observation.The menu above is just an example without the proportions and preparation method specified.
As you can see, the low carb diet menu is very varied and tasty.Of course, you don't need to follow the rules one hundred percent, you can change them if necessary, as long as we only use foods allowed in the ketogenic diet.
Low carb diets are quick and easy to prepare, so it won't take you much time to prepare them every 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 must contain all the necessary nutrients.
Unfortunately, the ketogenic diet largely eliminates carbohydrates provided by a pregnant woman, such as magnesium, B vitamins, and dietary fiber.
It is also worth mentioning that the deficiency is also 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, which reaches 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 from MCT is absorbed very quickly and instantly converted into energy, just like sugar.MCT oil helps 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 can occur when starting it.
- Vitamin D is not limited to people following a ketogenic diet.
Modern lifestyle, indoor living and stress are just some of the factors that deplete this vitamin.This vitamin may be of particular importance in the context of calcium deficiency, as it assists in the absorption of calcium.
- Exogenous ketones – can accelerate the achievement of ketosis in the early stages of a ketogenic diet.Some scientists believe they may also suppress appetite, making weight loss easier.
The ketogenic diet, like most diets of this type, has its pros and cons.However, given the slight difference in the effectiveness of traditional and ketogenic diets, it is worth choosing a balanced diet that is ideally suited to the needs and functioning of our body.
With this weight loss method, we can count on healthier weight loss effects (maximum 1 kg per week), improved health and well-being and long-lasting effects.
Important!Not all diets are healthy and safe for our bodies.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 modern fashion.Remember that some diets, including those low in certain nutrients or severely restricted in calories, can be debilitating, carry the risk of eating disorders and also increase appetite, causing a rapid return to your previous weight.