The goal of the keto diet is to put the body into a state of ketosis - in other words, force the body to get energy from the breakdown of accumulated fat.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 relieve various conditions, such as drug-resistant epilepsy.Also used for support of certain 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 seizures.Experts suspect this may be because ketone bodies protect neurons from attack by free radicals.
However, its weight loss properties were quickly appreciated.Currently, the keto diet is very popular among athletes participating in various competitions (for example, bodybuilding).
The keto diet is a way to lose weight quite quickly - you can lose even 1 kg in a week.However, it will be useful to familiarize yourself with its principles before starting a diet, use it correctly and without endangering 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 receive carbohydrates, it will begin to look for other sources of energy, which in this case will be ketone bodies formed during the breakdown of fats.However, fats are energy-rich substances that are much more difficult to digest.
This state of the body is called ketosis.During ketosis, the body takes energy from what is available and begins to burn accumulated fat - that is, get rid of unnecessary pounds.
Good to know: Ketogenic diet and epilepsy
The anticonvulsant effects of the ketogenic diet may result from a shift in neuronal metabolism to burning ketone bodies, as well as the effects of free fatty acids on neuronal membranes, as well as reduced glucose supply.This leads to changes in metabolism and transmission in the nervous system, leading to reduced excitability of nerve cells.
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 in weight loss.The diet helps burn fat, all without the energy expenditure common during this phase.
The mechanism of action is based on achieving a state of ketosis.This condition requires a significant reduction in carbohydrate intake so that the body gets energy from the breakdown of accumulated fat.
- What is ketosis?
Ketosis prompts the liver to produce ketone bodies.Low blood sugar causes the formation of small energy molecules called ketones, which are made from fat.During the diet, these ketones provide our body with energy.
The result of the ketosis process is that fat is broken down and the body uses it as energy for current needs.The state of ketosis is achieved by reducing carbohydrate intake.Their amount can be slightly different for everyone - typically, ketogenesis occurs when carbohydrate intake is reduced to 50 grams per day.
What are the types of ketogenic diets?
There are many types of ketogenic diets:
- 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 protein intake, breaking down calories at 60% fat, 35% protein, and 5% carbohydrates.
- The cyclical diet (CKD) consists of 5 ketogenic days and 2 carbohydrate loading days, a version of which is used, among others, by professional bodybuilders.
- Targeted (TCD) is another option that allows you to take in more carbohydrates during your workout.
In this article, we will focus on the standard keto diet, the most researched of the above-mentioned diets.
Principle of operation, nature and basic principles
The most important element of the ketogenic diet is planning and purchasing suitable and quality foods so that we can get all the macronutrients.
- Carbohydrate restriction - ketone bodies are produced when blood sugar levels are limited;The amount of carbohydrates consumed daily 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 good for the body.
- Sources of fat for the keto diet should be:
- saturated fats: animal fats (knuckles, bacon, chicken feet, lard, 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 abuse 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 milk products (if there are no problems with excess estrogen or intolerance): cottage cheese, cottage cheese, etc.
Another important aspect is purchasing flaxseed oil.Due to its unsaturated acid content, the oil is very sensitive to temperature, light and other factors that can oxidize and destroy the oil's essential nutritional and beneficial properties.In no case should you buy flaxseed oil stored in the store on the shelf at room temperature.Such storage loses its nutritional value.
- Supplements - You can supplement your diet with vitamins and minerals (e.g. Omega-3).Eliminating grain products and some fruits can lead to deficiencies.However, this is a personal matter and of course depends on the food 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 only supplements to a balanced diet.
- Sources of carbohydrates on a ketogenic diet may include:
- fiber: wheat bran, vegetables such as broccoli, spinach, etc.;
- any green and low-carb vegetables: broccoli, spinach, pumpkin, tomatoes, peppers, etc.;
- fruits* (up to 10 g per day): raspberries, apricots, plums, apples, etc.
Fruits are not a necessity on a ketogenic diet, but they are worth eating in the form of, say, an apple or a few plums a day due to 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 reach a state of ketosis and too many carbohydrates 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 needs to be strictly controlled.
The keto diet is associated with rapid weight loss without hunger.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
A state of ketosis occurs when there is no sugar in the blood, so it's obvious that you should eat low-carb foods.First, you should make a list of foods allowed on the ketogenic diet.
- Fish and seafood - especially fat - will provide you with lots of protein and healthy fats (including omega-3). Eating sea fish regularly can increase toxic pollution 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 sugar in milk can quickly increase your carbohydrate intake.
- Avocado – The keto diet is rich in fat, supplemented with olive oil, coconut oil and ghee.The consumption of fatty sauces or dressings is highly recommended on this diet.However, try making them yourself using healthy fat sources.
- Nuts are a good source of fat and make a great snack.Choose from macadamia nuts, pecans, Brazil nuts, walnuts, pistachios, almonds and sunflower seeds.
- Vegetables – A healthy diet must of course include vegetables.The first rule when 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, avocados, olives, peppers, cabbage, spinach, asparagus and lettuce.
- Fruits - along with vegetables, provide the body with essential vitamins and minerals.However, you need to be especially careful with fruit on a ketogenic diet so you don't overdo it on carbohydrates.Low-carb fruits include raspberries, strawberries, raspberries, and blueberries.
- Tea - Drink a cup of green tea every day, it contains substances that help cleanse the body, eliminate toxins and promote fat burning.
At a restaurant or cafe at dinner, instead of fries or a serving of potatoes, simply ask for an extra serving of fresh vegetables.
Keto diet: foods you shouldn't eat
Unfortunately, like almost any diet, it requires us to make sacrifices and give up foods that have been used regularly up to now.
If you're not sure whether a product is safe to eat, check the carbohydrate content.Too much sugar will keep you out of ketosis – which means all your efforts will be wasted.
- Sugary drinks - water will be your best friend from now on.For flavor, 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, avoid drinks that are high in sugar.On a ketogenic diet, you'll notice increased sensitivity to alcohol - just a few glasses of the stronger drink can have the same effect on you as drinking a whole bottle on a traditional diet.
- Bread - unfortunately, multi-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 fries from kohlrabi or green beans.
The keto diet requires limiting carbohydrate foods, but you can easily find keto recipes for many delicious treats, 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 early stages, some side effects can occur.They usually last about a week - that is, until the body adapts to the new diet.
One common complaint is the so-called keto flu.This term is often used to describe the symptoms of the adjustment period in which the body shifts its energy intake from carbohydrates to fat.
Keto flu, also known as carb flu, can include:
- weakness;
- headache;
- sleep problems;
- complaints from the digestive tract;
- muscle pain and cramps.
This period usually lasts about a week and each person may experience a different adjustment period.However, not everyone gets the “keto flu” - this depends on the individual's constitution and the balance of the diet.The correct functioning of electrolyte metabolism is especially important.
In addition, it should be noted that long-term use of the keto diet can cause side effects such as: constipation, acne, lethargy or irritability, increased cholesterol and kidney stone formation.
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 add supplements.
It also highlights the dangers associated with the accumulation of methylglyoxal and its byproducts, which are considered risk factors for blood vessel and tissue damage.
A large amount of fat in the diet can lead to dysregulation of bowel movements 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.
Contraindicated
The ketogenic diet is a low-carb, high-fat diet.Daily diet contains up to 90% fat!Is the keto diet safe?
First, it should be emphasized that such nutrition 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 medicine 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 face a lot of stress caused by the body's ketone metabolism.
In addition, doctors and nutritionists warn that such a diet can disrupt hormonal balance.
Keto diet - sample menu for a week for women to lose weight
Despite some limitations, the ketogenic diet is far from boring.When thinking about your diet, you should create a suitable ketogenic menu in advance.
Therefore, a healthy menu for the whole week is a great solution.Then you can properly plan your meals and shop ahead for the week.
So what does this sample ketogenic diet menu 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: meals on a ketogenic diet for a week
| First breakfast | Second breakfast | Lunch | Afternoon snack | Dinner | |
| 1 day | Omelet: 3 eggs fried in butter + a few slices of bacon or bacon + pickled cucumbers. | A handful of nuts or almonds.(maximum 20 small almonds or nuts and 10 large nuts such as macadamia nuts or pecans). | Zucchini fried with ham.Fry zucchini and ham in olive oil, add garlic, chopped onions and tomatoes.Serve all with grated Parmesan or other cheese. | Full-fat natural yogurt with flax or chia seeds.(add up to two teaspoons of granules). *Optional: some blueberries or raspberries (not recommended during adaptation period). |
Chicken salad.Cut chicken breasts into strips and fry in melted butter or lard with your favorite spices.Chop lettuce leaves, mix with tomatoes, cucumbers and chili.Add fried chicken.Drizzle balsamic vinegar over salad. |
| Day 2 | Ham or other sausage contains more than 90% meat.Chopped tomato salad with onions and olive oil. | The milkshake is made with half a cup of coconut milk and a handful of raspberries or blueberries. | Pork neck or pork leg grilled in lard and onions.Eat meat with lots of sauce + pickles or sauerkraut. | Chopped vegetables (e.g., celery, cucumber, tomato, pepper) mixed with garlic sauce (full-fat natural or Greek yogurt with garlic and spices). | Grilled salmon with green salad, drizzled with olive oil and lemon juice. |
| Day 3 | Omelette with bacon, tomatoes and cucumbers. | Greek yogurt or full-fat plain yogurt with a handful of nuts (such as pecans, pecans or macadamia nuts). | Grilled chicken with blanched broccoli and yogurt or garlic sauce. | Half an avocado sprinkled with lemon juice. | Grilled pork tenderloin with vegetables in a frying pan, fried in lard or ghee.(store-bought frozen mixes can be used as vegetables, as long as they do not contain potatoes). |
| 4 days | Full-fat natural yogurt with some nuts or any seeds (sesame, sunflower, chia seeds). | A handful of pumpkin or sunflower seeds.They must be natural, not fried or salted. | Grilled turbot in foil with herbs, lemon juice and asparagus. | Some good quality sausages.Some cherry tomatoes or radishes. | Green salad with half an avocado, tomatoes, any spices and olive oil.Cut all ingredients into cubes, add olive oil and mix. |
| 5 days | Omelet includes 2 eggs with cheese, onions and mushrooms.Fry in coconut or ghee. | A handful of nuts + ½ avocado. | Grilled chicken feet with rosemary and onions.Serve with tomatoes and onions.Eat chicken feet with skin intact. | Greek yogurt with a handful of sunflower or pumpkin seeds. | Grilled cod with lemon juice.Boiled Brussels sprouts. |
| Day 6 | Salad with tuna, tomatoes, diced avocado and olive oil.Season with your favorite herbs. | Greek yogurt or full-fat natural yogurt with a small amount of raspberries or blueberries (fruit not specified for adaptation). | Braised pork neck or shoulder with chili and mushrooms.Chop meat and vegetables, fry in oil, simmer in a pan until soft, season with any spices. | Milkshake made with half a cup of coconut milk and raspberries or blueberries. | Mozzarella cheese with tomatoes, arugula and basil, drizzled with lots of olive oil. |
| Day 7 | Omelet consists of 3 eggs fried in butter with diced fresh chili. | A handful of pumpkin or sunflower seeds.They must be natural, not fried or salted. | Grilled salmon with lemon and sliced avocado. | 2 cups of any vegetables - cucumbers, tomatoes, radishes. | Shrimp stewed in melted butter with garlic and parsley.The salad includes a variety of lettuce, drizzled with lemon juice and olive oil. |
Note.The above menu is just an example, there are no specific proportions and preparation methods.
As you can see, the low-carb diet menu is really diverse and delicious.Of course, you do not need to adhere to the rules one hundred percent, you can change them if necessary, as long as we use only those foods that are allowed in 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 maintain a healthy and balanced keto diet.In practice, this means that the daily menu during pregnancy must contain all the necessary nutrients.
Unfortunately, the ketogenic diet eliminates the majority of carbohydrates that pregnant women provide, such as magnesium, B vitamins, and fiber.
It should also be emphasized that the deficiency is also significant because during pregnancy the need for carbohydrates increases by about 1/3 compared to the standard requirement.
In addition, during pregnancy, the need for fat increases, up 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 fats.
In fact, the energy of MCTs is absorbed very quickly and converted immediately 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 at the start.
- Vitamin D is not limited to people following a ketogenic diet.
Modern lifestyles, 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 because it aids calcium absorption.
- Exogenous ketones - can accelerate the process of achieving 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, because there are slight differences in the effectiveness of traditional diets and ketogenic diets, it is advisable to choose a balanced diet that is ideally suited to the needs and functioning of our body.
With this weight loss method, we can count on the healthiest weight loss (up to 1 kg per week), improved health and well-being as well as long-term results.
Important!Not all diets are healthy and safe for our bodies.You should consult your doctor before starting any diet, even if you don't have any health problems.When choosing a diet, never follow modern fashion.Keep in mind that some diets, including those low in certain nutrients or severely restricting calories, can be debilitating, carry a risk of eating disorders, and can also increase cravings, causing weight to quickly return to its previous level.