A ketogenic diet (or keto diet for short) is a low -carbohydrate and high -fat diet plan. It is believed that following a keto diet has many health benefits. We tell you in more detail what the keto diet gives to the body and how effectively you can lose weight with such a diet.
Many studies show that a keto diet is guaranteed to help you lose weight and improve your well -being. In addition, a ketogenic diet may be beneficial for diabetes, epilepsy, cancer, and Alzheimer’s disease.
Here is a detailed guide on how to start a keto diet and answers to the most common questions about it. Make sure you read, understand and talk to your doctor.
What is a ketogenic diet?
The keto diet is a low -carbohydrate and high -fat diet plan. In many ways, this is similar to the Atkins diet and the low -carb diet. That’s just keto involves a sharp reduction in carbohydrates and replacing them with fat. This decrease puts the body into a metabolic state called ketosis.
In ketosis, the body begins to efficiently convert fat into energy (ketones) - instead of doing so with carbohydrates. Because of this, a ketogenic diet can cause blood sugar levels to lower and normalize insulin levels.
Various types of ketogenic diets
There are many versions of the keto diet, including:
- Standard ketogenic diet: This is a very low carbohydrate, moderate protein and high fat meal plan. it usually contains 75% fat, 20% protein and only 5% carbohydrate;
- cyclic ketogenic diet: The plan includes periods of higher carbohydrate intake, such as 5 days of keto followed by 2 days of carbohydrates;
- customized ketogenic diet: allows you to add more carbohydrates to the diet on training days;
- High Protein Ketogenic Diet: This is similar to a standard ketogenic diet but contains more protein, usually 60% fat, 35% protein and 5% carbohydrate.
By the way, only standard and high -protein ketogenic diets have been carefully studied and recommended by experts. Cyclic or adapted diets are more advanced methods and are mostly used by athletes or bodybuilders.
A ketogenic diet helps you lose weight
The keto diet is an effective way to lose weight and reduce the risk factors of certain diseases.
Experiments show that ketogenic diets are better in terms of weight loss results than low -fat diets. Moreover, the keto diet allows you not to count calories and not to limit the amount of food eaten, unless, of course, we are talking about which is included in the list of allowed.
One study found that people on a ketogenic diet lost 2. 2 times more weight than those who reduced calories and fat. Increased levels of cholesterol and triglycerides in the blood were also observed.
Ketogenic diet for diabetes and prediabetes
Diabetes is characterized by metabolic changes, high blood sugar levels, and impaired insulin function. A keto diet will help you get rid of excess fat, a metric that is closely linked to type 2 diabetes, prediabetes and metabolic syndrome.
One study showed that a ketogenic diet increased insulin sensitivity by 75%!
In another experiment with participants with type 2 diabetes, it was found that 7 out of 21 people were able to stop taking all of their diabetes medications thanks to a keto diet.
Other Health Benefits of the Keto Diet
Modern versions of the keto diet have been created as a way to treat neurological conditions, such as the epilepsy mentioned above. Several studies have shown that such a meal plan can be useful for a variety of ailments.
- Cardiovascular disease: A ketogenic diet can increase risk factors such as fat and cholesterol levels, blood pressure and blood sugar levels.
- Cancer: Today, this diet is used to maintain the condition of patients with various types of cancer and to reduce tumor growth.
- Alzheimer’s disease: A keto diet can reduce the symptoms of Alzheimer’s disease and slow its progression.
- Epilepsy: Studies have shown that a ketogenic diet can significantly reduce seizures in children.
- Parkinson’s disease: Several tests have shown that a high -fat diet can help relieve the symptoms of Parkinson’s disease.
- Polycystic Ovarian Syndrome: A ketogenic diet will help lower insulin levels, which plays a major role in the development of this diagnosis.
- Brain Injury: Animal studies have shown that a keto diet can improve conditions after a concussion and help patients recover more quickly from an injury.
- Acne: Lowering your insulin levels and reducing your intake of sugar and processed foods will help improve your skin significantly.
Foods to Avoid in the Keto Diet
Any high carbohydrate foods should be avoided. The following is a list of examples of foods that should be eliminated from the diet - or significantly reduce the amount of their consumption:
- sweet foods: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets;
- cereals or starch: products derived from wheat, rice, pasta, cereals;
- fruits: all fruits, except a small portion of berries or one apple per day;
- beans or legumes: beans, peas, beans, chickpeas;
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnip;
- Low fat diet or food: These are usually highly processed and high in carbohydrates.
- certain seasonings or sauces: especially those containing sugars and saturated fats;
- saturated fats: limit intake of refined oils, mayonnaise;
- Alcohol: Due to its high carbohydrate content, many alcoholic beverages should be avoided in a ketogenic diet.
- Sugar -free diet foods: These often contain high sugar alcohols, which can affect ketone levels in the body.
Foods to Eat with a Ketogenic Diet
Most diets during the keto diet should be based on the following foods:
- meats: red meat, ham, sausage, bacon, chicken and turkey;
- oily fish: salmon, trout, tuna and mackerel;
- eggs;
- butter and cream;
- cheese;
- nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds;
- healthy oils: especially cold pressed olive oil, coconut oil and avocado oil;
- avocado;
- low carb vegetables: mostly green vegetables, tomatoes, onions, bell peppers.
Example of a weekly ketogenic meal plan
Monday
Breakfast: bacon, eggs and tomatoes.
Lunch: chicken salad with olive oil, vegetables and feta cheese.
Dinner: salmon with asparagus cooked in butter.
Tuesday
Breakfast: scrambled eggs with tomatoes, spices and goat cheese.
Lunch: if you don’t feel like eating heavy, you can replace the usual hot dish with a cocktail with vegetables or cow’s milk with peanut butter and herbs.
Dinner: meatballs, cheese and vegetables.
Wednesday
Breakfast: Ketogenic Milkshake - The basic recipe we mentioned can be modified to your liking.
Lunch: Seafood salad with olive oil and avocado.
Dinner: pork with cheese, broccoli and salad.
Thursday
Breakfast: tortilla with avocado, pepper, onion, spices and sour cream sauce.
Lunch: A handful of beans and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and cream cheese, garnished with vegetables.
Friday
Breakfast: sugar -free yogurt with peanut butter, cocoa powder and stevia.
Lunch: boiled beef with vegetables.
Dinner: Meat, egg and cheese burgers with low -carb almond flour bread.
Saturday
Breakfast: scrambled eggs with cheese and ham with vegetables.
Lunch: a few slices of ham and cheese with nuts.
Dinner: white fish, eggs and spinach cooked in olive oil.
Sunday
Breakfast: scrambled eggs with bacon and mushrooms.
Lunch: hamburger with sauce, cheese and guacamole.
Dinner: steak with eggs and salad.
As you can see, ketogenic diets can be very varied and very nutritious.
Keto snacks
If you feel hungry between meals, here are some examples of healthy keto snacks:
- fatty meats or fish;
- cheese;
- a handful of nuts or seeds;
- cheese with olives;
- 1 or 2 boiled eggs;
- dark chocolate with 90% cocoa;
- low -carb milkshakes with almond milk, cocoa powder and peanut butter;
- full milk yogurt with peanut butter and cocoa powder;
- strawberries with cream;
- celery with sauce and guacamole.
How to follow a keto diet if you need to eat out
Today, finding a restaurant with a keto menu or a diet -friendly position is not that difficult. Most establishments offer a large number of meat and fish items, and you can take vegetables as a side dish.
Egg dishes are also a great choice for a keto diet, such as scrambled eggs or bacon with eggs.
Another ideal dish is a burger, but it is better to remove half of the bread. Replace fries with vegetables, and ask for more cheese, sauce, or a piece of avocado as the core.
It is better to refuse dessert in the usual sense in a restaurant. But you can order a plate of cheese, berries and cream or panna cotta.
Side effects of keto diet and how to reduce them
While a ketogenic diet is safe for healthy people, you may notice some side effects initially as your body adjusts to a new diet plan. For example, in the first few days, many people experience what is called the ketogenic flu.
Ketoflu is a condition in which you experience increased hunger, decreased energy, and may even experience sleep problems, nausea and indigestion.
To minimize this problem, you can try a standard low -carb diet for the first week, and then add more fat to the diet. This will prepare the body to burn more fat before the carbohydrates in the diet become smaller.
Supplements on a ketogenic diet
Although it is not necessary to take supplements, these dietary supplements can help especially during keto:
- flaxseed, olive and other vegetable oils - feel free to add food or drink in the morning on an empty stomach to increase ketone levels in the body;
- caffeine will help maintain energy and also speed up fat burning;
- creatine - improves performance and is recommended especially for intensive training while on a keto diet;
- Whey Protein: Add half a tablespoon of whey protein to a smoothie or yogurt to increase your daily protein intake.
Frequently Asked Questions About Keto Diet
1. Can I return to my normal carbohydrate intake?
If you go on a keto diet, and then suddenly return carbohydrates into your life, the weight loss results will be in vain. It is better to eat fewer carbs after the end of a ketogenic diet than you could afford before. Moreover, you will have less cravings for high carbohydrate foods!
2. Will I lose muscle volume during the keto diet?
On any diet, there is a risk of losing muscle mass. However, high protein intake and controlled ketone levels will help minimize muscle loss - especially if you do strength training.
3. Can I build muscle with a ketogenic diet?
Yes, but it won’t be as easy as a simple carb diet.
4. Do I need to have a carb day sometimes?
No, but it may be useful to include a few days with more calories than usual in your diet plan.
5. How much protein can I eat?
Protein intake should be moderate, as high protein levels can cause a spike in insulin levels and a decrease in ketones. The upper limit of protein intake is 35% of total caloric intake.
6. What should I do if I always feel tired and weak?
You may not be following a ketogenic diet properly, or your body may not be using fats and ketones properly. To reduce discomfort, try to eat fewer carbs and continue to follow the tips we give to make sure you experience ketosis.
7. Why does the smell of urine change - become clearer?
Don't worry, it's just a result of ketosis.
8. What should I do if I have bad breath?
This is a very common side effect of the keto diet. Try drinking more water or chewing sugar-free gum.
9. Is ketosis really very dangerous?
People often confuse ketosis with ketoacidosis. The first condition is a natural procedure for processing fat, and the second appears only with uncontrolled diabetes.
Ketoacidosis is dangerous, but ketosis that occurs during a ketogenic diet is normal and healthy.
10. What should I do if I have digestive problems, constipation or diarrhea?
These side effects usually disappear 3-4 weeks after starting a keto diet. If this persists, try eating more fiber-rich vegetables. Magnesium supplements can also help with constipation.
A ketogenic diet is good, but not for everyone
A ketogenic diet may be beneficial for people who are overweight, have diabetes, or want to improve their metabolic health. But if you’re interested in gaining muscle mass, it’s best to look at other dietary options.
Also, like any diet, a ketogenic meal plan will only work if you adhere to it diligently. The results will appear in the long run - it is better not to wait for rapid weight loss.