The ketogenic diet (or keto diet for short) is a low-carb, high-fat eating plan. It is believed that following the keto diet has many health benefits. We tell you in more detail how keto nutrition helps the body. What gives and how effectively you can lose weight on such a diet.
Numerous studies show that the keto diet is guaranteed to help you lose weight and improve your well-being. In addition, the ketogenic diet may be beneficial for diabetes, epilepsy, cancer and Alzheimer's disease.
Here are answers to the most common questions about how to get started and the keto diet. Be sure to read, understand, and discuss with your doctor.
What is Ketogenic Diet?
The keto diet is a low-carb, high-fat eating plan. In many ways, it is similar to the Atkins diet and low-carb diet. Simply keto involves a sharp reduction in carbohydrates and replacing them with fats. This reduction puts the body in ketosisenters the metabolic state.
In ketosis, the body begins to efficiently convert fat into energy (ketones) – rather than do it with carbohydrates. Because of this, ketogenic diets can lower blood sugar levels and normalize insulin levels. Huh.
Different types of ketogenic diet
There are several versions of the keto diet, including:
- Standard ketogenic diet: This is a very low-carb, moderate-protein, and high-fat meal plan. It typically consists of 75% fat, 20% protein, and only 5% carbohydrates;
- Cyclic ketogenic diet: This plan includes periods of high carbohydrate intake, such as 5 keto days followed by 2 carbohydrate days;
- Optimized ketogenic diet: allows you to add more carbohydrates to the diet during training days;
- High Protein Ketogenic Diet: This is similar to the standard ketogenic diet, but includes more protein, typically 60% fat, 35% protein, and 5% carbs.
By the way, only standard and high-protein ketogenic diets have been carefully studied and recommended by experts. Cyclic or customized diets are more advanced methods and are mostly used by athletes or bodybuilders.
Ketogenic diets help you lose weight
The keto diet is an effective way to lose weight and reduce the risk factors for certain diseases.
Experiments show that the ketogenic diet is better in terms of weight loss results than a low-fat diet. In addition, the keto diet allows you not to count calories and limit the amount you eat, as long asThat of course, we are talking about those who are included in the allowed list.
One study found that people on a ketogenic diet lost 2. 2 times more weight than those who cut calories and fat. Improvements were also seen in blood cholesterol and triglyceride levels.
Ketogenic Diet for Diabetes and Prediabetes
Diabetes is characterized by metabolic changes, elevated blood sugar levels, and impaired insulin function. The keto diet will help you shed excess fat, a metric that is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.
One study showed that the ketogenic diet improved insulin sensitivity by up to 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 their diabetes medicines thanks to the keto diet.
Other health benefits of keto diet
The modern version of the keto diet was invented to treat neurological conditions, such as the aforementioned epilepsy. Some studies have shown that such an eating plan may be useful for a variety of diseases.
- Heart disease: A ketogenic diet can improve 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 the growth of tumors.
- Alzheimer's disease: The keto diet may 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: Some trials have shown that a high-fat diet may help relieve symptoms of Parkinson's disease.
- Polycystic ovary syndrome: The ketogenic diet will help reduce insulin levels, which play a large role in the progression of this diagnosis.
- Brain Injuries: An animal study has shown that a keto diet can improve post-injury conditions and help patients recover more quickly from injuries.
- Acne: Your skin will improve significantly by lowering your insulin levels and reducing your intake of sugar and processed foods.
Foods to Avoid on the Keto Diet
Any foods rich in carbohydrates should be avoided. Here is a sample list of foods that should be removed from the diet - or the amount of their consumption should be significantly reduced:
- Sugary foods: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets;
- Grains or starches: wheat, rice, pasta, products derived from cereals;
- Fruits: all fruits except small portions of berries or one apple per day;
- Beans or legumes: peas, beans, lentils, chickpeas;
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips;
- Diet or low-fat foods: These are usually highly processed and high in carbohydrates.
- certain condiments or sauces: mainly those that contain sugar and saturated fat;
- Saturated fats: Limit your intake of refined oils, mayonnaise;
- Alcohol: Due to their high carbohydrate content, many alcoholic beverages should be avoided on the ketogenic diet.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in the body.
foods to eat on ketogenic diet
Most of the diet should be based on these foods during the keto diet:
- Meat: 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, flaxseed, 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, capsicum.
Sample 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 a heavy dinner, you can replace the usual hot dishes with cocktails with veggies 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 customized to your liking.
Lunch: Seafood salad with olive oil and avocado.
Dinner: Pork Chops with Cheese, Broccoli and Salad.
Thursday
Breakfast: Tortilla with avocado, peppers, onions, spices and sour cream sauce.
Lunch: A handful of nuts and celery with guacamole and salsa.
Dinner: Chicken stuffed with pesto and cream cheese garnished with vegetables.
Friday
Breakfast: Unsweetened yogurt with peanut butter, cocoa powder and stevia.
Lunch: Stewed veal with vegetables.
Dinner: Bacon, egg, and cheese burger with a low-carb almond flour bun.
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, the ketogenic diet can be very varied and highly nutritious.
keto snacks
If you're feeling hungry between meals, here are some examples of healthy keto snacks:
- fatty meat or fish;
- cheese;
- a handful of nuts or seeds;
- cottage cheese with olives;
- 1 or 2 hard boiled eggs;
- dark chocolate with 90% cocoa;
- Low-Carb Milkshake with Almond Milk, Cocoa Powder and Peanut Butter;
- Whole milk yogurt with nut butter and cocoa powder;
- strawberries with cream;
- Celery with Sauce and Guacamole.
How to follow the keto diet if you have to eat out
Today, it is not so difficult to find a restaurant with a keto menu or diet-friendly positions. Most establishments offer a large number of meat and fish items, and you can have vegetables as side dishes.
Egg dishes are also a great option for the keto diet, as are scrambled eggs or bacon with eggs.
Another ideal dish is burgers, but it's better to remove half of the bun. Replace French fries with vegetables, and ask for more cheese, sauce, or a slice of avocado in the filling.
In the restaurant it is better to refuse sweets in the usual sense of the word. 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 the ketogenic diet is safe for healthy people, you may initially notice some side effects as your body adjusts to the new eating plan. For example, in the first few days, many people experience the so-called ketogenic flu. Huh.
Ketoflu is a condition where you experience increased appetite, decreased energy, and may also experience sleep problems, nausea, and indigestion.
To alleviate this problem, you can try a standard low-carb diet for the first week, and then add more fat to the diet. This allows the body to burn more fat before the diet becomes too low of carbohydrates. Will prepare for
Supplements on the Ketogenic Diet
Although it is not necessary to take supplements, these supplements can be especially helpful when on keto:
- Flaxseed, olive and any other vegetable oil - feel free to include in food or drink in the morning on an empty stomach to increase the level of ketones in the body;
- Caffeine will help maintain energy and also accelerate fat burning;
- creatine - improves performance and is especially recommended for intense training on the keto diet;
- Whey Protein: Add half a scoop of whey protein to smoothies 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 to your life, the results of losing weight will be minimal. After the end of the ketogenic diet, it is best to eat fewer carbs than before. Also, you can eat higherWill crave less carbohydrate foods!
2. Will I Lose Muscle Mass on the Keto Diet?
On any diet, there is a risk of losing muscle. However, high protein intake and controlled ketone levels will help reduce muscle loss - especially if you are strength training.
3. Can I Build Muscle on the Ketogenic Diet?
Yes, but it won't be as easy as on a moderate carb diet.
4. Do I need carb days sometimes?
No, but it may be helpful 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 spikes in insulin levels and a drop in ketones. The upper limit for protein intake is 35% of total caloric intake.
6. What should I do if I feel constantly tired and weak?
You may not be following the ketogenic diet properly, or your body is not using fats and ketones properly. To reduce discomfort, try eating even fewer carbs and of course. Keep following our tips to get you into ketosis.
7. Why has the smell of urine changed - has become more pronounced?
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 it true that ketosis is very dangerous?
People often confuse ketosis with ketoacidosis. The first condition is a natural process for fat processing, and the second appears only with uncontrolled diabetes.
Ketoacidosis is dangerous, but ketosis that occurs during a ketogenic diet is completely normal and healthy.
10. What should I do if I have digestive problems, constipation or diarrhea?
This side effect usually goes away 3-4 weeks after starting the keto diet. If it persists, try eating more fiber-rich vegetables. Magnesium supplements may also help with constipation.
Ketogenic Diets Are Good, But Not For Everyone
The ketogenic diet can be beneficial for people who are overweight, have diabetes, or want to improve their metabolic health. But if you're interested in increasing muscle mass, it's best to look at other nutritional options.
Plus, like any diet, the ketogenic meal plan will only work if you follow it diligently. Results will be visible in the long run - it's better not to wait for quick weight loss.