The goal of the keto diet is to put the body in a state of ketosis, in other words, to force it to get 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 is formulated for medicinal purposes to treat various conditions such as drug-resistant epilepsy.It is also used as support for certain other conditions (such as Dravet syndrome, Rett syndrome, Dawes 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 that this may be because ketone bodies protect nerve cells from free radical attack.
However, its weight loss properties were quickly praised.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 fairly quickly - you can even lose 1 kilogram in a week.But before starting a diet, it is useful to familiarize yourself with its principles, use it correctly and not endanger your health.It is 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 consume carbohydrates, it begins to look for other sources of energy, in this case, these will be ketone bodies, which are formed during the breakdown of fats.However, fat is more difficult to digest than energy-dense material.
This state of the body is known as ketosis.During ketosis, the body takes energy from what is available and begins to burn stored 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 the metabolism of nerve cells 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 reduced neuronal excitability.
The ketogenic diet, also known as the keto diet, is high in fat, moderate in protein, and low in carbohydrates.Studies show that diet is very effective in weight loss.The diet results in fat burning without the energy conferences that are typical during 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 receives energy from the breakdown of stored 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 formed from fat.When dieting, these ketones fuel our bodies.
As a result of ketosis, the body breaks down fat, which it 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 - in most cases, ketogenesis occurs when the intake of carbohydrates is reduced to 50 grams per day.
What are the types of ketogenic diet?
The ketogenic diet comes in several varieties:
- Standard (SKD) - in this version, calories are divided: 75% fat, 20% protein and 5% carbohydrates.
- High Protein Keto Diet – This type of keto diet has a slightly increased amount of protein that breaks down the calories at 60% fat, 35% protein, and 5% carbs.
- Cyclic (CKD) diet includes 5 ketogenic days and 2 days of carbohydrate loading, this version is used, among other things, by professional bodybuilders.
- Targeted (TCD) is another option that allows you to include more carbohydrates during training.
In this article, we will focus on the standard ketogenic diet, the most studied of the types mentioned above.
Activity principles, essence and basic rules
The most important element of a ketogenic diet is planning and buying good quality and suitable foods from which we can get all our macronutrients.
- Carbohydrate restriction - ketone bodies are produced when the amount of sugar in the blood is limited;the daily amount of consumed carbohydrates 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 bodies.
- Fat sources for a keto diet should include:
- saturated fats: animal fats (knuckle, lard, chicken legs, lard, beef 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 moderate amounts due to heavy metals), flaxseed oil, flaxseed, chia seed, 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 interfere with the transition to ketosis and can overload the kidneys and liver.
- Protein sources should be:
- animal proteins: beef, pork, veal, lamb, poultry (including skin, fat, etc.), sausage (from approved sources), pork, etc.
- fermented milk products (if there is no longer a problem with estrogen or intolerance): cheese, cottage cheese, etc.
Another important aspect is the purchase of linseed oil.Due to its unsaturated acid content, oil is very sensitive to temperature, light and other factors that can oxidize it and destroy its essential nutritional and beneficial properties.In no case should you buy linseed oil stored in a store on a shelf at room temperature.Such storage deprives it of nutritional value.
- Supplements - You can take vitamin and mineral supplements (such as Omega-3) during your diet.Eliminating grain products and certain fruits can cause a deficiency.But this is a personal matter and of course depends on the food you eat and your diet.In addition to important vitamins and minerals, we can of course use diet pills - of course, remembering that they are only an addition to a balanced diet.
- Sources of carbohydrates on a ketogenic diet can include:
- fiber: wheat bran, broccoli, spinach, etc.vegetables such as;
- any green and low-carb vegetables: broccoli, spinach, zucchini, tomatoes, peppers, etc.;
- fruits * (up to a maximum of 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 an apple or a few prunes a day due to their rich nutritional value and fructose content.Carbohydrates in the ketogenic diet are strictly controlled, and vegetables should not be added "by chance" in the early stages of the diet.
The body needs to get into a state of ketosis, and too many carbs can prevent that from happening.Remember that carbohydrates are not only found in vegetables and fruits, but also in nuts, bran, protein supplements and other products that must be carefully 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 such a diet should weigh the pros and cons.
What foods you can eat: a 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 oily ones - will provide you with plenty of protein and healthy fats (including omega-3), frequent consumption of marine fish can increase the pollution of toxins in the body, choose wild fish if possible.
- Egg is 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 good in the diet;Unfortunately, you should avoid milk - the sugars in it can quickly increase your carb intake.
- Butter – The keto diet is rich in fat, supplemented by olive oil, coconut oil, and butter.The consumption of fatty sauces or gravies is highly recommended during this diet.But try making them yourself using healthy fat sources.
- Nuts and seeds are a great 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, consist of vegetables.The first rule of thumb for choosing keto vegetables is to choose ones that grow above ground.Green leafy vegetables are especially recommended.Cauliflower, broccoli, Brussels sprouts, zucchini, avocado, olives, peppers, cabbage, spinach, asparagus and lettuce should be in the diet.
- Together with fruits and vegetables, they provide the body with necessary vitamins and minerals.However, you need to be especially careful with fruits to avoid overdoing your carb intake on a ketogenic diet.Low-carb fruits include blackberries, strawberries, raspberries, and blueberries.
- Tea - Drink a cup of green tea every day, it contains substances that cleanse the body of toxins and promote fat burning.
For dinner at a restaurant or cafe, ask for an extra serving of fresh vegetables instead of fries or a serving of potatoes.
Keto diet: what foods you should not eat
Unfortunately, like almost any diet, it requires us to make some sacrifices and give up foods that we used to eat frequently.
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 that all your efforts will be wasted.
- Sugary drinks - water should be your best friend from now on.You can add lemon, lime or mint juice to taste.
- 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'll notice an increased sensitivity to alcohol—just a few glasses of stronger liquor 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 kohlrabi or green bean fries.
The keto diet requires limiting carbohydrate foods, but you can easily find keto recipes for many of the delicious foods you can eat on a keto diet, including ice cream and cakes.
Side effects and results
Although the keto diet is considered healthy initially, some 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 an adaptation period when the body switches its 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 the "keto flu" - it depends on the body's individual tendencies and dietary balance.Proper functioning of electrolyte exchange 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 the formation of kidney stones.
This happens because the ketogenic diet lacks many important 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 blood vessel and tissue damage.
A large amount of fat in the diet can cause intestinal motility disorders and constant pain in the lower abdomen.
People often complain of pollakiuria after a ketogenic diet.Gout and high uric acid levels can develop after long-term dieting.
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, 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 high blood pressure;
- you are pregnant or breastfeeding;
- A keto diet is definitely 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 disrupt the 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 a suitable ketogenic diet menu in advance.
Therefore, a healthy menu for the whole week is a great solution.Then you can properly plan your meals and shop in advance for the entire week.
So what does this sample ketogenic diet menu look like?To help you get started on the ketogenic diet, here's a weekly keto menu that you can modify based on your individual nutritional needs.
Remember to eat only when you are hungry.Skip the snacks if you don't need them.
Table: daily meals on a ketogenic diet for a week
| First breakfast | Second breakfast | Lunch | Afternoon snack | Dinner | |
| 1 day | Omelette with 3 eggs fried in butter + a few slices of bacon or bacon + pickles. | A handful of nuts or almonds.(max 20 almonds or small nuts and 10 large nuts like macadamias or pecans). | fried zucchini with ham.Fry pumpkin and ham in olive oil, add garlic, chopped onion and tomato.Serve all this 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.Chop the lettuce leaves, mix with tomatoes, cucumber and pepper.Add fried chicken.Drizzle the balsamic vinegar over the salad. |
| Day 2 | Ham or other sausage with 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 and pork cooked in onions.Eat the meat with plenty of sauce + pickles or sauerkraut. | Chopped vegetables (eg celery, cucumber, tomato, pepper) dressed with garlic sauce (natural or full-fat Greek yogurt with garlic and spices). | Grilled salmon with green salad, drizzle 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). | Blanched broccoli and roasted chicken with yogurt or garlic sauce. | Half an avocado is sprinkled with lemon juice. | Pork cooked in a pan with vegetables, fried in lard or oil.(you can use ready-made store-bought frozen mixes as vegetables, provided that there are no potatoes). |
| 4 days | Full-fat natural 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 quality sausages.A few cherry tomatoes or radishes. | Green salad with half an avocado, tomatoes, any spices and olive oil.Cut all the ingredients into cubes, add olive oil and mix. |
| 5 days | Omelet from 2 eggs with cheese, onions and mushrooms.Fry in coconut or oil. | A handful of walnuts + ½ avocado. | Baked chicken thighs with rosemary and onions.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. |
| 6th day | Salad with tuna, tomatoes, 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 listed for compatibility). | Baked pork neck or shoulder with peppers and mushrooms.Chop meat and vegetables, fry in oil, cook in a pot until cooked, season with any spices. | Milkshake made from half a glass of coconut milk and raspberries or blueberries. | Mozzarella cheese with tomatoes, arugula and basil, generously drizzled with olive oil. |
| 7th day | 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 sliced avocado. | 2 cups of any vegetables - cucumbers, tomatoes, radishes. | Shrimp stewed in melted butter with garlic and parsley.A salad of various types of lettuce, drizzled with lemon juice and olive oil. |
Note.The above menu 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, it is not necessary to follow the rules one hundred percent, as long as we only use foods that are allowed in the ketogenic diet, you can change them if necessary.
Low-carb diets are 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 significantly eliminates the carbohydrates that a pregnant woman provides, such as magnesium, B vitamins, and dietary fiber.
It should also be emphasized that the deficiency is significant, because the need for carbohydrates during pregnancy increases by about 1/3 of the standard requirement.
In addition, the need for fats increases during pregnancy, which is 20-30% (depending on the trimester of pregnancy).
What supplements are good 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 as sugar.MCT oil helps to significantly increase the amount of dietary fat.
- Magnesium – This mineral plays a very important role in our health.
It boosts energy, boosts the immune system, controls blood sugar levels, and reduces the risk of muscle cramps that can occur when starting a keto diet.
- Vitamin D is not limited to people on 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 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 that they can suppress appetite, which makes it easier to lose weight.
The ketogenic diet, like most diets of this type, has its pros and cons.However, considering the slight difference in the effectiveness of traditional and ketogenic diets, it is worth choosing a balanced diet that ideally suits our body's needs and performance.
With this weight loss method, we can count on the healthiest weight loss effects (max. 1 kg per week), improved health and well-being, and long-term effects.
It is important!Not all diets are healthy and safe for our body.Even if you have no health problems, it is recommended that you consult your doctor before starting any diet.Never follow modern fads when choosing a diet.Remember that some diets, including those low in certain nutrients or severely restricting calories, can be debilitating, carry the risk of eating disorders, and can also increase appetite and cause rapid weight gain.