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 medicinal 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 completely 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 attack by free radicals.
However, its weight loss properties were quickly appreciated.Currently, the keto diet is very popular among athletes taking part in various competitions (for example, bodybuilding).
The keto diet is a way to lose weight fairly quickly—you can lose even 1 kilogram in a week.However, it is useful to familiarize yourself with its principles before starting a diet, to use it correctly and not to endanger 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 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 these 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, 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 the diet is very effective during weight loss.The diet results in fat burning, all 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 takes energy from the breakdown of accumulated 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 from fat.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 amount may be slightly different for everyone - most often, 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) - the 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% carbohydrates.
- 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 your training period.
In this article, we will focus on the standard ketogenic diet, which is the most studied of the above-mentioned varieties.
Operating principles, essence and basic rules
The most important element of the ketogenic diet is planning and purchasing quality and suitable foods from which we can get all our macronutrients.
- Limiting 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.
- The sources of fat for a keto diet should be:
- saturated fats: animal fats (knuckle, bacon, 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 moderation due to heavy metals), flaxseed oil, flaxseeds, chia seeds, avocado, sesame, eggs.
- Don't 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 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 purchasing 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 that is 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 (for example, Omega-3) during the diet.Eliminating grain products and some fruits can lead to 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 - remembering, of course, that they are only a supplement 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 on a ketogenic diet, but they are worth eating in the form of, for example, one apple or several plums per day due to their rich nutritional value and fructose content.Carbohydrates on 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 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 the feeling of 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
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 in the ketogenic diet.
- Fish and seafood - especially fatty ones - will provide you with plenty of protein and healthy fats (including omega-3s), 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 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 sugars it contains can quickly increase your carbohydrate intake.
- Butter – The keto diet is rich in fat, supplemented with olive oil, coconut oil and ghee.Consumption of fatty sauces or sauces is highly recommended during this diet.However, try making them yourself using healthy fat sources.
- Nuts and seeds are a very good 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 ones that grow above the 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 - together with vegetables, provide the body with essential vitamins and minerals.However, you need to be especially careful with fruits during a 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 french fries or a serving of potatoes, simply ask for an extra serving of fresh vegetables.
Keto diet: what foods you shouldn't eat
Unfortunately, like almost any diet, it requires us to make some sacrifices and give up foods that have been used frequently until now.
If you are not sure 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 - water should 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, 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 drink can have the same effect on you as an entire bottle during a traditional diet.
- Bread - unfortunately, 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 foods, 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 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 adjustment period during which the body switches its energy intake from carbohydrates to fats.
Keto flu, also known as carb flu, may 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 “keto flu” - it depends on the individual predispositions of the body and the balance of the diet.The correct functioning of electrolyte metabolism is especially important.
In addition, it should be borne in mind that the keto diet, when 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 byproducts, which is considered a risk factor for damage to blood vessels and tissues.
A large amount of fat in the diet can lead to dysregulation of intestinal motility 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.
Contraindications
The ketogenic diet is a low-carbon, 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 ailments 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, 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 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’s worth creating an appropriate 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 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 vary depending on your individual nutritional needs.
Remember to only eat when you are hungry.If you don't need snacks, just skip them.
Table: meals by day on a ketogenic diet for a week
| First breakfast | Lunch | Dinner | Afternoon snack | Dinner | |
| 1 day | Omelette of 3 eggs, 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 such as macadamia or pecans). | Fried zucchini with ham.Fry the zucchini and ham in olive oil, add garlic, chopped onions and tomatoes.Serve it all 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 in melted butter or lard with your favorite spices. Chop lettuce leaves, mix with tomatoes, cucumbers and peppers.Add fried chicken.Drizzle balsamic vinegar over 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 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 plenty of sauce + pickles or sauerkraut. | Chopped vegetables (eg celery, cucumber, tomato, pepper) dressed with garlic sauce (natural or Greek full-fat yogurt with garlic and spices). | Grilled salmon with green salad, drizzled with olive oil and lemon juice. |
| Day 3 | Omelet with bacon, tomatoes and cucumbers. | Greek yogurt or full-fat plain yogurt with a small handful of nuts (such as pecan, Italian, or macadamia nuts). | Roast chicken with blanched broccoli and yogurt or garlic sauce. | Half an avocado sprinkled with lemon juice. | Baked pork loin with vegetables in a frying pan, fried in lard or ghee.(ready-made store-bought frozen mixtures can be used as vegetables, provided they do not contain potatoes). |
| 4 day | 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. | Several good quality sausages.Several 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 day | Omelette of 2 eggs 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 indicated for adaptation). | Braised pork neck or shoulder with peppers and mushrooms.Chop the meat and vegetables, fry in oil, simmer in a saucepan until tender, 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. |
| 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 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, you don't have to stick to the rules one hundred percent, you can change them if necessary, as long as we only use foods allowed on the ketogenic diet.
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 largely eliminates carbohydrates that a pregnant woman provides, such as magnesium, B vitamins, and dietary fiber.
It is also worth emphasizing that the deficiency is significant also because during pregnancy the need for carbohydrates increases by about 1/3 of the standard requirement.
In addition, during pregnancy, the need for fats increases, which amounts 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.
The fact is that the energy of MCT 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, controls 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 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 calcium absorption.
- Exogenous ketones - can speed up 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 the effectiveness of the traditional and ketogenic diets, 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 body.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 those that are low in certain nutrients or severely restricting calories, can be debilitating, carry the risk of an eating disorder, and can also increase appetite, causing a rapid return to previous weight.