The goal of the keto diet is to bring the body into a state of ketosis—in other words, to force it to draw energy from the breakdown of fat deposits.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.Also used as support for certain other conditions (eg Dravet Syndrome, Rett Syndrome, Douz Syndrome or tuberous sclerosis and insulin resistance).
It is not fully known why the ketogenic diet reduces the symptoms and frequency of epileptic seizures.Experts suspect this may be because ketone bodies protect nerve cells from free radical attacks.
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 fast—you can lose even 1 kilogram in a week.However, it is useful to familiarize yourself with its principles before starting a diet, use them correctly and do not harm your health.It is 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 begins to look for other sources of energy, in this case ketone bodies formed during the breakdown of fat.However, fat is a more difficult to digest energy-rich substance.
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 likely 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 dieting is very effective during weight loss.The diet produces fat burning, all without the usual energy conference 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 takes energy from the accumulated fat fraction.
- 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 provide energy to our body.
As a result of ketosis, fat is broken down, which the body uses for energy purposes for current needs.A state of ketosis is achieved by reducing the amount of carbohydrates consumed.Their amount may be slightly different for everyone - often, ketogenesis occurs when carbohydrate intake is reduced to 50 grams per day.
What is a ketogenic diet?
Ketogenic diets come in several varieties:
- Standard (SKD) - calories in this version are broken down into: 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 diet (CKD) includes 5 ketogenic days and 2 days of carbohydrate loading, this version is used, among others, by professional bodybuilders.
- Target (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 type of the types mentioned above.
Operating principles, essence and basic rules
The most important element in a ketogenic diet is planning and buying quality and appropriate 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 used should not exceed 20-50 grams.
- Use healthy fats - the less processed the better, avoid margarine and processed oils - these contain trans fats which are not so good for our bodies.
- Fat sources for the keto diet should be:
- saturated fat: animal fat (knuckles, bacon, chicken feet, lard, beef steak);
- coconut oil (an important source of MCT - medium chain fatty acids);
- dairy products, etc.;
- monounsaturated fats: olive oil, olives, nuts;
- unsaturated fats: omega-3 (in supplemental form), fish (in moderation due to heavy metals), flaxseed oil, flaxseed, 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 disrupt the transition to ketosis and burden the kidneys and liver.
- Protein sources should be:
- animal protein: beef, pork, veal, lamb, chicken (including skin, fat, etc.), sausage (from certified sources), bacon, etc.
- fermented milk products (if there is no problem with excess estrogen or intolerance): cheese, cottage cheese, etc.
Another important aspect is buying linseed oil.Due to its unsaturated acid content, this oil is very sensitive to temperature, light and other factors that can oxidize it and destroy its essential nutrients and benefits.In any case, you should not buy flaxseed oil that is stored in the store on the 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 some fruits can cause deficiencies.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 - remembering, of course, that they are just an addition to a balanced diet.
- Sources of carbohydrates on a ketogenic diet can include:
- fiber: wheat bran, vegetables such as broccoli, spinach, etc.;
- any green and low-carb vegetables: broccoli, spinach, pumpkin, tomatoes, peppers, etc.;
- fruits * (maximum up to 10 g per day): raspberries, apricots, plums, apples, etc.
Fruits are not a necessity in the ketogenic diet, but they should be eaten in the form of, for example, an apple or a few plums per day because of their rich nutritional value and fructose content.Carbohydrates on a ketogenic diet are strictly controlled, and vegetables cannot 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 that.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 dangerous.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 seems obvious that you should eat a low-carb diet.First, you should make a list of foods that are allowed in the ketogenic diet.
- Fish and seafood - especially fatty ones - will provide you with a lot of protein and healthy fats (including omega-3), frequent consumption of sea fish can increase the pollution of toxins 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 long-distance chickens.
- Dairy products - cheese and cottage cheese are welcome in the diet;unfortunately, you should avoid milk - the sugar it contains can quickly increase your carb intake.
- Butter – The keto diet is rich in fat, supplemented with olive oil, coconut oil and ghee.Consuming fatty sauces or sauces is highly recommended during this diet.However, try to make your own using a healthy fat source.
- Nuts and seeds are excellent sources of fat and great snacks.Choose from macadamia nuts, pecans, Brazil nuts, walnuts, pistachios, almonds and sunflower seeds.
- Vegetables - A healthy diet, of course, includes vegetables.The first rule of choosing keto vegetables is to choose ones that grow above ground.Green leafy vegetables are highly recommended.The diet should include cauliflower, broccoli, Brussels sprouts, zucchini, avocado, olives, peppers, cabbage, spinach, asparagus and lettuce.
- Fruits - along with vegetables, supply the body with essential vitamins and minerals.However, you need to be careful with fruits during the ketogenic diet 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 a restaurant or cafe for dinner, instead of fries or a potato dish, just ask for a side dish of fresh vegetables.
Keto diet: what foods you can't eat
Unfortunately, like almost any diet, it requires us to make some sacrifices and abandon foods that have been used regularly 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.
- Sweet 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, high sugar based drinks should be avoided.On a ketogenic diet, you will notice an increased sensitivity to alcohol - just a few glasses of stronger drinks can have the same effect on you as a whole bottle on 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 fries out of kohlrabi or green beans.
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 the 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.This term is often used to describe the symptoms of the adaptation period when the body switches its energy intake from carbohydrates to fat.
The keto flu, also known as the carb flu, may include:
- weaknesses;
- headache;
- sleep problems;
- complaints from the gastrointestinal tract;
- muscle aches and cramps.
This period usually lasts about a week, and each person may go through the adjustment period differently.However, not everyone gets the "keto flu" - it depends on the body's individual tendencies and diet balance.Proper functioning of electrolyte metabolism is very important.
In addition, it should be remembered that the keto diet, when used for a long time, can cause side effects such as: constipation, acne, lethargy or irritation, increased cholesterol and the formation of kidney stones.
This happens because the ketogenic diet lacks many essential nutrients—vitamins, minerals and fiber.It is 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 damage to blood vessels and tissues.
A large amount of fat in the diet can cause dysregulation of bowel movements and persistent pain in the lower abdomen.
Often people following a ketogenic diet complain of pollakiuria.After a long period of dieting, gout and high uric acid levels may occur.
Contraindications
A 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 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, because these organs will face a lot of stress caused by 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 for weight loss
Despite some limitations, the ketogenic diet doesn't have to be boring.When thinking about your diet, it makes sense to create a suitable ketogenic diet menu first.
Therefore, a healthy menu for the whole week is a great solution.Then you can plan your meals properly and make purchases in advance for the whole 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 modify to suit your individual nutritional needs.
Remember to eat only when you are hungry.If you don't need a snack, just skip it.
Schedule: eat by day on a ketogenic diet for a week
| First breakfast | Second breakfast | Have lunch | Afternoon snack | dinner | |
| 1 day | 3-egg omelette, fried in butter + a few slices of bacon or bacon + pickled cucumber. | A handful of nuts or almonds.(maximum 20 almonds or small nuts and 10 large nuts like macadamias or pecans). | Fried zucchini with ham.Fry zucchini and ham in olive oil, add garlic, chopped onion and tomato.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 adaptation period). |
chicken salad.Cut the chicken breast into strips and fry in melted butter or lard with your favorite spices.Cut lettuce leaves, mix with tomato, cucumber and pepper.Add fried chicken.Pour the balsamic vinegar over the salad. |
| Day 2 | Ham or other sausages containing more than 90 percent 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 baked in lard and onions.Eat meat with lots of sauce + pickles or sauerkraut. | Chopped vegetables (eg celery, cucumber, tomato, pepper) tossed in 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 | Omelet with bacon, tomato and cucumber. | Greek yogurt or full-fat plain yogurt with a small handful of nuts (such as pecans, Italian or macadamia nuts). | Grilled chicken with boiled 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.(ready-made store-bought frozen mixes can be used as vegetables, provided they do not contain potatoes). |
| 4 days | Full-fat plain yogurt with a handful of nuts or any seeds (sesame, sunflower, chia seeds). | A handful of pumpkin seeds or sunflower seeds.They should be natural, not fried or salted. | Halibut baked 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 | 2 egg omelette with cheese, onion and mushroom.Fry in coconut or ghee. | Handful of nuts + ½ avocado. | Baked chicken legs with rosemary and onion.Serve with tomatoes and onions.Eat chicken feet with the skin on. | Greek yogurt with a handful of sunflower or pumpkin seeds. | Baked cod with lemon juice.Braised 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 little raspberry or blueberry (fruits not indicated for adaptation). | Braised pork neck or shoulder with peppers and mushrooms.Cut meat and vegetables, fry in oil, simmer in a pot until soft, season with any spices. | Milkshakes are made from half a glass of coconut milk and raspberries or blueberries. | Mozzarella cheese with tomatoes, arugula and basil, drizzled with olive oil. |
| Day 7 | 3-egg omelette, 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 vegetables - cucumber, tomato, radish. | Prawns poached in melted butter with garlic and parsley.Salad of various types of salad, drizzled with lemon juice and olive oil. |
Note.The menu above is just an example without a set proportion and preparation method.
As you can see, the low-carb diet menu is very diverse and delicious.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.
A low-carb diet is quick and easy to prepare, so it won't take much time to prepare 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 carbohydrates that pregnant women are provided with, such as magnesium, B vitamins, and dietary fiber.
It should also be emphasized 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 fat increases, which amounts to 20-30% (depending on the trimester of pregnancy).
What Are the Best Supplements for the Keto Diet?
- MCT oil is a medium chain triglyceride and is the "sugar" of fat.
The fact is that MCT energy is absorbed very quickly and is instantly 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, regulates blood sugar levels and, in the case of the keto diet, reduces the risk of muscle cramps that may occur when starting it.
- Vitamin D is not limited to people on a ketogenic diet.
Modern lifestyle, indoor life and stress are just some of the factors that deplete this vitamin.This vitamin may be especially important in the context of calcium deficiency as it aids in the absorption of calcium.
- Exogenous ketones - can accelerate the attainment 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, since there is little difference in the effectiveness of traditional and ketogenic diets, it is advisable to choose a balanced diet that suits our body's needs and functions.
With this weight loss method, we can expect the healthiest weight loss effects (maximum 1 kg per week), better 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 diets low in certain nutrients or severely restricting calories, can be debilitating, carry the risk of eating disorders, and can also increase appetite, causing rapid weight gain.