The goal of the keto diet is to put your body into a state of ketosis—in other words, to force it to use fat for energy.What are the principles of the ketogenic diet and what does a sample menu look like?
The keto diet is not a typical diet.It was created for medicinal purposes to help relieve various conditions such as drug-resistant epilepsy.It can also be used to support certain other conditions (eg Dravet syndrome, Rett syndrome, Douz syndrome or tuberous sclerosis and insulin resistance).
It is not fully understood why the ketogenic diet reduces the symptoms and frequency of epileptic seizures.Experts say this is 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 participating in various competitions (for example, bodybuilding).
The keto diet is a way to lose weight fast - you can lose up to 1 kilogram in a week.However, it is useful to familiarize yourself with the basic principles of the diet before starting it, to use it correctly and not to endanger your health.It is much safer to use 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 will start looking for other sources of energy, in this case, these will be ketone bodies produced during the breakdown of fats.However, fats are much more difficult to digest than energy-rich substances.
This state of the body is called ketosis.During ketosis, the body takes energy from what is available and begins to burn the accumulated fat - in other words, it gets rid of excess kilos.
Good to know: Ketogenic diet and epilepsy
The anticonvulsant effect of the ketogenic diet is probably the result of the conversion of the metabolism of nerve cells to the burning of ketone bodies, as well as the effect of free fatty acids on neuronal cell membranes and the reduction of glucose availability.This leads to changes in metabolism and transmission in the nervous system, which reduces the 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 dieting is very effective for weight loss.The diet results in fat burning, all without the energy conferences 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 can absorb 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 a diet, these ketones feed 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 - ketogenesis most often occurs when the intake of carbohydrates is reduced to 50 grams per day.
What are the types of ketogenic diets?
There are several versions of the ketogenic diet:
- Standard (SKD) - in this version, the calories are divided as follows: 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 at 60% fat, 35% protein, and 5% carbs.
- The cyclic (CKD) diet contains 5 ketogenic days and 2 days of carbohydrate loading, this version is used by professional bodybuilders, among others.
- Targeted (TCD) is another option that allows you to consume more carbohydrates during your training period.
In this article, we will focus on the standard ketogenic diet, which is the most studied of the types mentioned above.
Operating principles, essence and basic rules
The most important element of the ketogenic diet is the planning and procurement of quality and suitable foods from which we can obtain all our macronutrients.
- Limitation of 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, definitely avoid margarines and processed oils - they contain trans fats, which are not very good for our body.
- Fat sources for the keto diet should include:
- saturated fats: animal fats (thighs, bacon, chicken thighs, lard, beef steak);
- coconut oil (an important source of MCT - 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 seed, avocado, sesame, egg.
- Don't overdo it on protein - the upper limit of protein in the diet is 35% of total calories, too much can disrupt the transition to ketosis and overload the kidneys and liver.
- Protein sources should include:
- animal proteins: beef, pork, veal, lamb, poultry (including skin, fat, etc.), sausage (from a controlled source), bacon, etc.
- fermented milk products (if there is no excessive estrogen or intolerance): cheese, cottage cheese, etc.
Another important consideration 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 and destroy its essential nutritional and beneficial properties.Under no circumstances should you buy linseed oil that is stored in a store on a shelf at room temperature.Such storage deprives it of its nutritional value.
- Supplements – You can take vitamin and mineral supplements (such as Omega-3) during the diet.Avoiding cereal 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 use diet pills - of course, remember that these are only supplements to a balanced diet.
- Carbohydrate sources for the ketogenic diet can include:
- fiber: wheat bran, vegetables such as broccoli, spinach, etc.;
- any green and low-carb vegetable: broccoli, spinach, pumpkin, tomato, pepper, etc.;
- fruits * (maximum 10 g per day): raspberries, apricots, plums, apples, etc.
Fruits are not a necessity on a ketogenic diet, but due to their rich nutritional value and fructose content, it is worth eating, for example, an apple or several plums a day.Carbohydrates are strictly controlled on the ketogenic diet, and vegetables should not be added "by eye" early in the diet.
The body needs to reach a state of ketosis, and too many carbs can prevent this 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 must be strictly controlled.
The keto diet involves rapid weight loss without feeling hungry.However, uncontrolled use of the ketogenic diet can be very harmful.Anyone considering this type of diet should weigh the pros and cons.
What foods you can eat: list
A 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 need to make a list of foods that are allowed on the ketogenic diet.
- Fish and seafood - especially fatty ones - provide you with plenty of protein and healthy fats (including omega-3), frequent consumption of sea fish can increase the body's toxins, if possible choose wild fish.
- Eggs are a product that can be prepared in different ways: boiled, fried, scrambled or fried.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 carbohydrate intake.
- Butter – The keto diet is rich in fat, supplemented with olive oil, coconut oil, and ghee.The consumption of fatty sauces or gravies is strongly recommended during the diet.However, try making your own using healthy fat sources.
- Nuts and seeds are very good sources of fat and make excellent snacks.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 when choosing keto vegetables is to choose ones 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 and vegetables provide the body with essential vitamins and minerals.However, you have 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, it contains substances that cleanse the body of toxins and promote fat burning.
Instead of fries or a side of potatoes for dinner at a restaurant or cafe, simply ask for an extra serving of fresh vegetables.
Keto diet: what foods you should not eat
Unfortunately, like almost all diets, it also requires us to make some sacrifices and give up the foods we used to eat.
If you are not sure if a product is safe to eat, check the carbohydrate content.Too much sugar prevents you from entering a state of ketosis—which means all your efforts go to waste.
- 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 - Drinks with a high sugar content should be avoided in particular.You'll notice an increased sensitivity to alcohol on the ketogenic diet – just a few glasses of stronger liquor can have the same effect on you as a whole bottle 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 high in carbohydrates;instead, you can make fried potatoes from kohlrabi or green beans.
The keto diet requires you to limit carbohydrate foods, but you can easily find keto recipes for a variety of delicious foods, including ice cream and cookies, that you can eat while on a keto diet.
Side effects and consequences
Although the keto diet is considered healthy in the beginning, side effects can 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 its energy intake from carbohydrates to fats.
Keto flu, also known as carb flu, can include:
- weakness;
- headache;
- sleep problems;
- complaints from the gastrointestinal tract;
- muscle pain and cramps.
This period usually lasts about a week, and everyone experiences the adjustment period differently.However, not everyone suffers from the "keto flu" - it depends on the individual tendencies of the body and the balance of the diet.The proper functioning of the electrolyte metabolism is particularly important.
Also, keep 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 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 include supplements.
It also highlights the dangers associated with the accumulation of methylglyoxal and its byproducts, which are considered risk factors for vascular and tissue damage.
A large amount of fat in the diet can lead to dysregulation of bowel movement and constant pain in the lower abdomen.
People following the ketogenic diet often complain of pollakiuria.After a long diet, 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 of all, 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;
- take 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 have to deal with a lot of stress due to the metabolism of ketone bodies.
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 restrictions, the ketogenic diet doesn't have to be boring.When thinking about the diet, it is worth preparing a suitable ketogenic diet menu in advance.
Therefore, a healthy menu for the whole week is a great solution.You can then properly plan your meals and shop in advance for the entire week.
So what does this sample ketogenic diet menu look like?To get you started on the ketogenic diet, here's a weekly keto menu that you can modify 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 with a ketogenic diet for one week
| First breakfast | Second breakfast | Lunch | Afternoon snack | Dinner | |
| 1 day | Omelet made of 3 eggs, fried in butter + a few slices of bacon or bacon + pickled cucumber. | A handful of walnuts or almonds.(up to 20 almonds or small walnuts and 10 large nuts such as macadamias or pecans). | Fried zucchini with ham.Fry the zucchini and ham in olive oil, add the garlic, chopped onion and tomato.Serve 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 during the adaptation period). |
Chicken salad.Cut the chicken breast into strips and fry in melted butter or fat with your favorite spices.Chop the salad leaves and mix them 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 percent meat.Salad of chopped tomatoes with onions and olive oil. | A milkshake made from half a glass of coconut milk and a handful of raspberries or blueberries. | Pork neck or pork knuckle fried in fat and onions.Eat meat with plenty of sauce + pickles or sauerkraut. | Finely chopped vegetables (e.g. celery, cucumber, tomato, pepper) poured with garlic sauce (natural or Greek fat 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 natural yogurt with a small handful of nuts (such as pecans, Italian or macadamia nuts). | Fried chicken with blanched broccoli and yogurt or garlic sauce. | Half an avocado drizzled with lemon juice. | Pan-fried pork loin with vegetables, fried in fat or ghee.(store-bought frozen mixes can be used as vegetables, provided 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. | Baked halibut in foil, with herbs, lemon juice and asparagus. | More good quality sausages.More 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 | Omelet from 2 eggs with cheese, onion and mushrooms.Fry in coconut or ghee. | A handful of walnuts + ½ avocado. | Fried chicken legs with rosemary and onions.Serve with tomatoes and onions.Chicken thighs are eaten with the skin. | Greek yogurt with a handful of sunflower or pumpkin seeds. | Fried 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 fat natural yogurt with a small amount of raspberries or blueberries (fruits are not recommended for adaptation). | Steamed pork neck or shoulder with peppers and mushrooms.We chop the meat and vegetables, fry them in oil, simmer them until soft in a pan, season them with any spices. | A milkshake made of 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 made of 3 eggs, fried in butter, with diced fresh pepper. | A handful of pumpkin or sunflower seeds.They must be natural, not fried or salted. | Fried trout with lemon juice and sliced avocado. | 2 cups of any vegetables - cucumbers, tomatoes, radishes. | Prawns steamed in melted butter with garlic and parsley.A salad of various salads, drizzled with lemon juice and olive oil. |
Note.The menu above is just an example without the specified proportions and method of preparation.
As you can see, the low carb diet menu is really varied and tasty.Of course, you don't have to stick to the rules one hundred percent, you can change them if necessary, as long as you only use foods approved for the ketogenic diet.
Low-carb diets are quick and easy to prepare, so they don'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.In practice, this means that the daily menu during pregnancy must contain all the necessary nutrients.
Unfortunately, the ketogenic diet largely eliminates carbohydrates that pregnant women need, such as magnesium, B vitamins, and dietary fiber.
It is also worth emphasizing that the deficit is also significant because during pregnancy the need for carbohydrates increases by about 1/3 of the normal need.
In addition, the need for fat increases during pregnancy, which is 20-30% (depending on the trimester of pregnancy).
Which supplements are best for the keto diet?
- MCT oil is a medium-chain triglyceride, and fats are “sugar”.
The fact is that MCT's energy is absorbed very quickly and is instantly converted into energy, just like sugar.MCT oil significantly increases the amount of dietary fat.
- Magnesium – This mineral plays a very important role in our health.
It increases energy, strengthens the immune system, regulates blood sugar levels and reduces the risk of muscle cramps at the start of the keto diet.
- Vitamin D is not limited to ketogenic dieters.
Modern lifestyles, living indoors and stress are just some of the factors that deplete this vitamin.This vitamin can be especially important in cases of calcium deficiency, as it helps in the absorption of calcium.
- Exogenous ketones – can accelerate ketosis in the early stages of a ketogenic diet.Some scientists believe that they can also suppress the appetite, making it easier to lose weight.
The ketogenic diet, like most diets of this type, has its pros and cons.However, due to the slight difference in the effectiveness of the traditional and ketogenic diet, 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 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 bodies.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 modern fashion.Keep in mind that some diets, including those that are low in certain nutrients or severely restrict calorie intake, can be debilitating, put you at risk for eating disorders, and increase your appetite, which can lead to a rapid return to your previous weight.