The goal of the keto diet is to put the body into a state of ketosis, in other words, force it to draw energy from breaking down fat stores.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 as a support for some other conditions (e.g. 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 that this may be because ketone bodies protect nerve cells from attack by free radicals.
However, its slimming properties were immediately 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 kilogram in a week.However, it is useful to know the principles before starting a diet, to use it correctly and not jeopardize 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?
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 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 accumulated fat, that is, get rid of unnecessary kilos.
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 into 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 diet is very effective during weight loss.The diet leads to fat burning, all without the energy conventions 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 draws 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 up of fats.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 quantity may be slightly different for everyone: 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 Keto Diet – This type of keto diet has a slightly higher amount of protein, splitting calories at 60% fat, 35% protein, and 5% carbohydrates.
- The cyclical diet (CKD) 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 your 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 fundamental rules
The most important element of the ketogenic diet is planning and purchasing suitable, quality foods from which we can get all 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 body.
- Fat sources for a keto diet should be:
- saturated fats: animal fats (shin, bacon, chicken legs, lard, beef steak);
- coconut oil (an important source of MCTs - medium chain fatty acids);
- dairy products and so on;
- monounsaturated fats: olive oil, olives, dried fruit;
- polyunsaturated fats: omega-3 (in supplement form), fish (in moderation due to heavy metals), flaxseed oil, flaxseeds, chia seeds, avocado, sesame, eggs.
- Don't overdo it with protein: the maximum 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): cheese, cottage cheese, etc.
Another important aspect is the purchase of flaxseed 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 buy flaxseed oil stored in a store on a shelf at room temperature.Such preservation deprives it of its nutritional value.
- Supplements - You can take vitamin and mineral supplements (e.g. Omega-3) during your diet.Eliminating grain products and some fruits can lead to deficiencies.However, this is an individual matter and obviously depends on the food you eat and your diet.In addition to essential vitamins and minerals, we can obviously use slimming pills, remembering, of course, that they are only a complement to a balanced diet.
- Carbohydrate sources on a ketogenic diet can include:
- fibre: wheat bran, vegetables such as broccoli, spinach, etc.;
- any green, low-carb vegetable: broccoli, spinach, squash, tomatoes, peppers, etc.;
- fruit* (maximum up to 10 g per day): raspberries, apricots, plums, apples, etc.
Fruit is not a necessity on a ketogenic diet, but it is worth eating in the form of, for example, an apple or several plums a day due to their 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 carbohydrates can prevent this.Remember that carbohydrates are found not only in fruits and vegetables, 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 can you eat: list
The state of ketosis occurs when there is no sugar in the blood, so it seems 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 fatty ones, will provide you with plenty of protein and healthy fats (including omega-3), frequent consumption of sea fish can increase toxin contamination 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 the opportunity, try to buy free-range eggs.
- Dairy products: cheese and ricotta are welcome in the diet;Unfortunately, you should avoid milk—the sugars it contains can quickly increase your carbohydrate intake.
- Butter – The keto diet is high in fat, supplemented with olive oil, coconut oil, and ghee.During this diet, the consumption of fatty sauces or dips is highly recommended.However, try making them yourself using healthy fat sources.
- Nuts and seeds are an excellent 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 choosing keto vegetables is to choose those that grow above the ground.Green leafy vegetables are particularly 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, during a ketogenic diet it is necessary to pay particular attention to fruit so as not to overdo it with the amount of 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 dinner at a restaurant or bar, instead of french fries or a portion of potatoes, simply ask for an extra portion of fresh vegetables.
Keto Diet: What Foods You Shouldn't Eat
Unfortunately, like almost all diets, it requires you to make some sacrifices and give up foods that have been used frequently until now.
If you're unsure whether 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: From now on, water will be your best friend.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: Drinks high in sugar in particular should be avoided.While following a ketogenic diet, you will notice increased sensitivity to alcohol – just a few glasses of the stronger drink can have the same effect on you as an entire bottle while on a traditional diet.
- Bread: Unfortunately, cereal 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;you can make chips with kohlrabi or green beans instead.
The keto diet requires limiting carbohydrate foods, but you can easily find keto recipes for many delicious foods, including 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 during which the body changes its energy intake from carbohydrates to fats.
The keto flu, also known as the carb flu, can include:
- weakness;
- heachache;
- sleep problems;
- complaints from the gastrointestinal tract;
- muscle pain and cramps.
This period usually lasts about a week and each person may approach 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.Proper functioning of electrolyte metabolism is particularly important.
Furthermore, it should be kept in mind that the keto diet, if 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 by-products, 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.
People following a ketogenic diet often complain of frequency.After a long period of dieting, gout and high uric acid levels may develop.
Contraindications
The ketogenic diet is a low-carbon, high-fat diet.The daily diet contains up to 90% fat!Is the keto diet safe?
First of all, it should be emphasized that this diet is intended for healthy people who do not suffer from chronic diseases.Many disorders require a special diet, consult a specialist if:
- diabetes;
- you are taking medications, 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.
In addition, doctors and nutritionists warn that such a diet can disturb 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 an appropriate ketogenic diet menu in advance.
Therefore, a healthy menu for the whole week is a great solution.So you can plan your meals correctly and make purchases in advance for the whole week.
So, what does this ketogenic diet menu example look like?To help you get started on the ketogenic diet, here's a weekly keto menu that you can vary based 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 the ketogenic diet for a week
| Breakfast | Second breakfast | Lunch | Afternoon snack | Dinner | |
| 1 day | Omelette of 3 eggs fried in butter + a few slices of bacon or pancetta + pickled cucumber. | A handful of walnuts or almonds.(maximum 20 almonds or small walnuts and 10 large nuts such as macadamias or pecans). | Fried courgettes with ham.Fry the courgettes and ham in olive oil, add the garlic, chopped onion and tomatoes.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 blueberries or raspberries (not recommended for the adaptation period). |
Chicken salad.Cut the chicken breast into strips and fry it in melted butter or lard with your favorite spices.Chop lettuce leaves, mix with tomatoes, cucumbers and peppers.Add the fried chicken.Drizzle balsamic vinegar over the salad. |
| Day 2 | Ham or other sausages containing more than 90% meat.Chopped tomato salad 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 (e.g. celery, cucumber, tomato, bell pepper) topped with garlic sauce (full fat natural or Greek yogurt with garlic and spices). | Grilled salmon with green salad, dressed 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, Italian walnuts, or macadamia nuts). | Roast chicken with blanched broccoli and yogurt or garlic sauce. | Half an avocado sprinkled with lemon juice. | Baked pork loin with pan-fried vegetables, fried in lard or ghee.(Ready-made frozen preparations purchased in the store can be used as vegetables, as long as they do not contain potatoes). |
| 4 days | Whole natural yogurt with a handful of dried fruit or seeds (sesame, sunflower, chia). | A handful of pumpkin or sunflower seeds.They should be natural, not fried or salted. | Halibut baked in foil with aromatic herbs, lemon juice and asparagus. | Several 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 days | 2 egg omelette 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. | Baked 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 (fruits not suitable for adaptation). | Braised pork neck or shoulder with peppers and mushrooms.Chop the meat and vegetables, fry them in oil, simmer in a saucepan until tender, season with any spices. | Milkshake made with half a glass of coconut milk and raspberries or blueberries. | Mozzarella with cherry tomatoes, rocket and basil, generously drizzled with olive oil. |
| Day 7 | Omelette of 3 eggs fried in butter, with diced fresh pepper. | A handful of pumpkin or sunflower seeds.They should be natural, not fried or salted. | Baked trout with lemon juice and avocado slices. | 2 cups of any vegetable: cucumbers, tomatoes, radishes. | Prawns stewed in melted butter with garlic and parsley.A salad of various types of lettuce, dressed 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, it is not necessary to stick to 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 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 should 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 should also be underlined that the deficiency is also significant because during pregnancy the requirement for carbohydrates increases by approximately 1/3 of the standard requirement.
Furthermore, during pregnancy, the need for fats increases, which amounts 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 absorbed very quickly and is immediately converted into energy, just like sugar.MCT oil helps to significantly increase the amount of dietary fat.
- 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 out.
- Vitamin D is not limited to people following a ketogenic diet.
Modern lifestyle, indoor living and stress are just some of the factors that reduce this vitamin.This vitamin may be of particular importance in the context of calcium deficiency as it aids 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 it easier to lose weight.
The ketogenic diet, like most diets of this type, has its pros and cons.However, given the slight difference in effectiveness between the traditional and ketogenic diet, it is worth choosing a balanced diet, ideal for 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), improved health and well-being and long-lasting effects.
Important!Not all diets are healthy and safe for our body.It is advisable to consult your doctor before starting any diet, even if you have no health problems.When choosing a diet, never follow modern fashion.Remember that some diets, including those low in certain nutrients or that severely restrict calories, can be debilitating, pose the risk of eating disorders, and may even increase appetite, causing a rapid return to previous weight.