Several studies have shown that the ketogenic diet can help improve health in diseases such as epilepsy, cancer, Alzheimer's, and multiple sclerosis. This diet also helps to reduce weight effectively.
In this article, you will find the menu, product list, and detailed guide for those beginning their ketogenic diet journey. Read everything you need to know here.
What is the ketogenic diet?
Ketogenic diet, or also called the keto diet, has similarities to the famous Atkins diet: a diet high in fat, low in carbohydrates and moderate in protein in the diet.
When carbohydrates are replaced by fat in the diet, the body is forced to use fat for energy.
How does the ketogenic diet work?
To maintain body tone, nutrition, and brain function, energy from food is needed. The main and quick source of energy are carbohydrates, which are processed into glucose and saturate the body with energy. If there are not enough carbohydrates in the diet to nourish the brain, the liver is forced to convert fat stores into ketones and fatty acids. This diet is very effective in burning fat for energy. The body undergoes a metabolic change called ketosis, in which ketone bodies are transported to the brain and used as an energy source instead of glucose.
The ketogenic diet also has a positive effect on people with diabetes, as a low carbohydrate diet leads to lower blood sugar and insulin levels.
Production:The ketogenic diet is a high fat, low carbohydrate diet. It forces the body to extract energy not from carbohydrates, but from ketones, using fat, while the level of sugar and insulin in the blood decreases.
Previously, the ketogenic diet was prescribed for children with epilepsy because an increase in ketone bodies in the blood (ketosis) reduces the incidence of epileptic seizures.
The ketogenic diet in the treatment of certain diseases.
The mechanism and therapeutic effect of the ketogenic diet have been studied and applied for a wide range of diseases:
- Alzheimer disease;
- Autism;
- Multiple sclerosis;
- Parkinson's disease;
- Amyotrophic lateral sclerosis;
- Some forms of cancer;
- Metabolic syndrome and type 2 diabetes mellitus.
Ketogenic dietIt is also widely used by athletes who practice sports that require great body resistance. Most of the time, this is triathlon, cycling, marathons, when the body effectively burns fat as an energy source to preserve glycogen stores in the liver during prolonged exertion.
The ketogenic diet to lose weight
The ketogenic or fat diet is very well known in Poland, and this is not surprising, since the authorship belongs to Jan Kwasniewski, a nutritionist from Poland. The diet is not only used successfully for various diseases, but also with the help of a ketogenic diet, you can quickly lose weight of 2. 5 to 3 kg per week.
The weight loss is due to the lack of carbohydrate foods in the required diet: restriction of all simple carbohydrates, flour, sweet potato and even potatoes. But during the ketogenic diet, fatty foods are allowed: cheeses, lard, dairy products, vegetable oils, nuts, seeds, meat, fatty fish, from vegetables, you should give preference to fresh or frozen green leafy vegetables, low in carbohydratesand green leaf.
Ketogenic diet types
Consider the 4 most common ketogenic diet options:
- Standard diet (SKD):a classic low-carbohydrate diet, with a predominance of foods high in fat and moderately protein in the diet. The proportions are approximately 75% fat, 20% protein and only 5% carbohydrates.
- Cyclical ketogenic diet (CKD):During the period of this diet, it is possible to include carbohydrate-rich days, but not more than two in seven days. Eat a standard ketogenic diet for five days a week and a high-carb diet for two days.
- Directed diet (CDD):Such a ketogenic diet allows the addition of carbohydrates to the diet only during the training period, before or after it.
- High protein ketogenic diet:it resembles the standard ketogenic diet, but the percentage of protein increases. It involves up to 60% fat, 35% protein and 5% carbohydrates.
However, athletes, athletes, and bodybuilders are more likely to use cyclical and targeted diet options, although standard, protein-rich ketogenic diets are now more studied.
In this article, we are looking at the classic version of the standard ketogenic diet, although other options have general principles.
Production:Today, there are several options for the ketogenic diet, the most popular, recommended, and well-studied of them being the standard ketogenic diet.
How does the ketogenic diet help you lose weight?
The ketogenic diet effectively helps reduce excess weight and is used as a prophylaxis for certain diseases. The advantage of the diet is that weight loss occurs without the boring calorie count, but only by eliminating carbohydrates, and it has advantages over low-fat diets.
This is evidenced in a study involving people divided into 2 groups, the first group adhered to a ketogenic diet, the second sat on a low-calorie and low-fat diet, as a result, group 1 participants lost 2. 2more weight. than group 2.
Production:The ketogenic diet has several advantages over low-fat diets, allowing you to lose much more weight without feeling hungry. Lowering blood sugar and insulin levels and increasing the amount of ketones also play an important role.
The ketogenic diet for diabetics
Diabetes mellitus is an endocrine disease characterized by insufficient insulin production, metabolic disorders associated with glucose uptake.
Eating a ketogenic diet can help burn fat and lower sugar levels, which is relevant for people with type 2 diabetes, prediabetes, and metabolic syndrome.
One study found that a ketogenic diet improved insulin sensitivity by 75%. As a result of a study involving 21 patients with type 2 diabetes, it was found that 7 subjects significantly improved their general well-being and were able to stop taking diabetes medications. This weight loss is a great advantage for people with type 2 diabetes.
Another study showed that the ketogenic diet was highly effective in that the participants lost 10 kg, which is different from the comparison group, whose participants ate a high-carbohydrate diet and lost only 7 kg. Additionally, 90% of the ketogenic group were able to withdraw from drug treatment, compared to 60% of the high-carbohydrate group.
Production:A ketogenic diet can safely reduce weight and significantly improve well-being for type 2 diabetics.
Diseases for which the ketogenic diet is considered beneficial
This type of diet was previously used to treat children with epilepsy.
The therapeutic effect of the ketogenic diet is beneficial for various neurological diseases:
- Cancer.Diet is part of metabolic therapy for some cancers, and the most promising is its use for glioblastoma.
- Alzheimer disease.Research in 2018 showed a positive effect of using a ketogenic diet, as ketone bodies correct energy deficits, leading to a slowdown in disease progression.
- Epilepsy. Ketone bodies in the blood reduce the incidence of epileptic seizures in children, as a result of the study, in 90% of difficult cases of epilepsy, an improvement in the condition of the diet was found for 6-12 months.
- Parkinson's disease.The ketogenic diet has been found to have neuroprotective and anti-inflammatory properties and therefore has a potential therapeutic effect in this disease.
- Multiple sclerosis.The ketogenic diet has been found to have neuroprotective and anti-inflammatory properties that also improve the course of this disease.
- Type II diabetes mellitus and metabolic syndrome.Improves insulin resistance, lipid profile and lowers the risk of heart disease.
- Type 1 diabetes mellitus.Improves glucose control, reduces the risk of hypoglycemia.
- Autism.The diet can be effective for hypometabolism in the brain, and due to its neuroprotective properties, the ketogenic diet has good therapeutic potential for this disease.
It must be taken into account that to date, the quantity and quality of some studies has not been sufficient to recommend it to all patients without exception.
Prohibited foods during the ketogenic diet
Forbidden foods that contain a large amount of carbohydrates. This list of foods that should be completely eliminated or minimized as much as possible on a ketogenic diet:
- Foods high in sugar: sodas, juices, smoothies, cakes, ice cream, pastries, muffins, candy, chips, jams, marshmallows, and more.
- Cereals or starches:wheat products, bread, rice, pasta, cereals, baked goods and more.
- Fruit:all fruits except small portions of berries such as strawberries.
- Legumes: peas, beans, lentils, chickpeas.
- Root and tuber vegetables: potatoes, sweet potatoes, carrots, parsnips, etc.
- Diet and low-fat foods:they have gone through many stages of processing and most of the time they contain a lot of carbohydrates.
- Condiments and sauces:some contain sugar and unhealthy fats, mayonnaise, ketchup and others.
- Harmful fats:Cut down on processed vegetable oils, processed trans fats, hydrogenated fats, including margarine.
- Alcohol:Due to their high carbohydrate content, many alcoholic beverages can bring you out of ketosis.
- Diet foods without sugar:they are often full of other chemical fillers that affect ketone levels. These foods are also often highly processed.
Production:Avoid refined and carbohydrate-rich foods made with white flour, sugar, legumes, rice, potatoes, sweets, most fruits and berries.
Foods You Can Eat on a Ketogenic Diet
If you decide to try the ketogenic diet, you should know what you can eat, your meals while following this diet should consist of these foods:
- A fish: catfish, cod, flounder, halibut, mackerel, dorado, salmon, perch, trout, tuna and mackerel. Wild salmon, tuna, trout, and shellfish are especially beneficial as they can help provide a balanced Omega-3 diet.
- Seafood:shellfish, oysters, lobsters, crabs, scallops, mussels, and squid.
- Whole eggs:if possible, it is necessary to eat free-range eggs. You can cook them in different ways, both fried and boiled.
- Cow meat:beef, steak, roasts and casseroles, make sure the tenderloin is more dense.
- Pig:Pork tenderloin, pork chops, sirloin and ham, watch out for sugar and try to stick to leaner meats.
- Bird:chicken, goose, turkey, duck, quail, pheasant and other game animals.
- Offal: heart, liver, kidneys and tongue, stomachs, some of the best sources of vitamins and nutrients.
- Other types of meat: Beef, goat, lamb, rabbit and other wild meats, stick to denser meats
- Bacon and sausages:read the composition carefully to exclude the presence of sugar and other additives.
- Cheese:raw cheeses (cheddar, goat, cream, blue and mozzarella).
- Nuts and seeds:almonds, walnuts, hazelnuts, pine nuts, flax and pumpkin seeds, chia seeds.
- Useful oils:first of all, natural olive and coconut oil, avocado oil.
- Avocado:whole avocado or freshly cooked guacamole.
- Low carb vegetables:all green and non-starchy vegetables, also tomatoes, onions, peppers.
- Condiments:salt, pepper and various herbs.
- Butter and cream:eat natural herbal foods.
Production:Most of the diet is meat, fish, eggs, oils, nuts, avocados, coconut, and many vegetables with minimal carbohydrates. Whole food with one ingredient is ideal.
What to eat on a ketogenic diet?
If you are hungry, you should give preference to these beneficial keto snacks:
- A piece of fatty fish or a piece of boiled meat.
- A handful of seeds or nuts.
- Cheese with butter or just cheese.
- Boiled chicken or quail eggs 1-2 pieces.
- Bitter chocolate with 80-90% cocoa.
- Low carb shake with almond milk, cocoa and nut butter.
- Fatty Yogurt Mix with Nut Butter and Cocoa.
- Strawberries and cream.
- Celery with salsa and guacamole.
Production:A great snack on a ketogenic diet is a piece of fish, meat, cheese, butter, hard-boiled eggs, nuts, and dark chocolate.
How to eat out if you follow a ketogenic diet?
In any cafeteria or restaurant, you can easily find many dishes on the menu that correspond to a ketogenic diet. Almost all cafes and restaurants have meats, sandwiches, and fish dishes, so feel free to order them alongside low-carb veggies. Grilled kebabs, kebabs, meat, and fish are great if you're on a ketogenic diet.
Egg dishes are good too - order yourself an omelet or eggs with bacon and avocado. Another option is a cheesy veggie dish, just make sure the veggies are low carb.
In Mexican restaurants, enjoy all kinds of meats and cheeses, guacamole, salsa, or sour cream. For dessert, order a mix of double cheese or cream with berries.
Production:When dining out, order meats, fish, cheeses, avocados, eggs, bacon, and low-starch vegetables.
Possible Side Effects of the Ketogenic Diet and How to Minimize Them?
When any change occurs, this concerns the climate, nutrition, diet and other things, a person has their own individual sensitivity and adaptation periods, the ketogenic diet is no exception and can have an undesirable effect on the body, which ismanifested by the so-called"Keto flu", which happens in a few days.
Symptoms "keto flu "They include strong hunger, distraction, lack of strength and energy, sleep disturbances, nausea, headache, discomfort in the abdomen, decreased physical and mental performance.
To minimize side effects, consume enough clean water, get enough sleep, avoid overuse, add potassium-rich foods (green leafy vegetables, avocados) to your diet, and moderate amounts of salt to taste will help maintain a healthy balance ofelectrolytes in the body. . Reduce the negative manifestation "keto flu "Eating enough healthy fats will help, and gradually reducing carbohydrates in your diet can make the switch to keto easier and reduce symptoms. "keto flu ". . .
Important:The ketogenic diet can also upset the body's water and mineral balance, so more salt may be needed in foods or mineral supplements.
When it comes to supplementation, supplementation with mineral supplements, especially sodium, potassium, and magnesium, should be taken during a ketogenic diet to reduce side effects. The method of application and dosage will help you choose a specialist.
When switching to a ketogenic diet, especially in the beginning, you should eat your fill and avoid calorie restriction, as keto eating allows you to shed extra pounds without counting or restricting calories.
Production:The "keto flu" and other side effects of the diet will be minimal if you follow certain rules, especially you should pay attention to a proper drinking regimen, the presence of mineral supplements and salt in food.
Ketogenic Diet Supplements
No additional supplements are necessary during the diet, however some of them may be beneficial.
- Minerals:salt and minerals are essential at the beginning of the journey to normalize the electrolyte balance.
- Caffeine:The caffeine in coffee can help fill the energy deficit associated with adjusting to a new diet, as well as associated with weight loss.
- Exogenous ketones: in consultation with the doctor, to further increase the level of ketones.
- Creatine:a substance of natural origin, it will help to increase the resistance of the body and, in combination with physical training, will help to lose weight even more effectively.
- Serum:A healthy source of protein, use half of your whey protein in smoothies or yogurt to increase your total protein intake.
Production:Some supplements are beneficial for the ketogenic diet, look for ketones, whey, and exogenous minerals.
Answers to frequently asked questions for those who have opted for a ketogenic diet
Here are the answers to some of the most frequently asked questions about the ketogenic diet.
Will you ever be able to eat carbohydrates again?
Yes, the main condition is to exclude them at the initial stage of the ketogenic diet. 2-3 months after starting the diet, you will be able to consume carbohydrates on special occasions or holidays, and then return to the diet immediately.
Will the muscle mass disappear?
The risks of loss of muscle mass are possible with any diet, a large amount of protein and a high level of ketone bodies will help to level them, especially if you play sports that require a lot of resistance from the body or lifting weights.
Can You Build Muscle On A Ketogenic Diet?
It is possible, but it will be slower than with diets where the carbohydrate content in the diet is moderate.
Do I need to "stock up" on carbohydrates before a ketogenic diet?
There's no need. However, it is best to do a few high calorie days before starting the diet.
How Much Protein Should You Eat A Day?
Excess amounts of protein can lead to higher insulin levels and a decrease in the number of ketone bodies. A moderate protein intake is recommended, which is approximately 35% of the total calorie intake.
What if you constantly feel tired?
This means that you have not yet reached a state of increased ketone levels in your blood. It is necessary to reduce the amount of carbohydrates, control the drinking regime, add additional salt and minerals to the diet.
Why does urine smell like fruit?
Okay, this is a characteristic of ketone byproducts.
I have bad breath, what should I do?
A common side effect of the ketogenic diet is increasing the amount of water consumed, and regular gum will help as well.
Is the state of ketosis dangerous for your health?
The main thing is not to confuse ketosis with ketoacidosis. The state of ketosis is quite natural, this is a variant of the norm, it is not dangerous to health, and ketoacidosis appears with an uncontrolled diet and it is he who is really considered dangerous.
What to do with digestive problems and diarrhea?
Another side effect of the ketogenic diet that should go away in a month. If problems persist, include vegetables rich in fiber and magnesium.
Does the ketogenic diet have contraindications and is it not suitable for everyone?
- The ketogenic diet is effective and suitable for overweight people with diabetes, metabolic syndrome, and anyone who wants to improve their metabolism.
- It is less suitable for athletes looking to gain muscle mass or body weight.
- The ketogenic diet will only work to burn fat if you follow it for an extended period of time.
- The ketogenic diet is great, it is a way of eating with which you can lose weight safely and quickly while improving your health.
Approximate 7-day ketogenic diet menu
To help, we offer a ready-to-use keto menu for one week:
1 day of ketogenic food
- Breakfast:scrambled eggs with bacon and cherry tomatoes.
- Dinner:chicken salad with olive oil, herbs and feta cheese.
- Sandwich:cheese bread;
- Dinner:grilled salmon with asparagus in butter.
2 day of ketogenic food
- Breakfast: eggs, tomato, goat cheese omelette and basil.
- Dinner:almond milk, coconut oil, cocoa cocktail and stevia.
- Sandwich:walnuts.
- Dinner:turkey meatballs, cheddar cheese and boiled vegetables.
3 day ketogenic nutrition
- Breakfast:keto shake, a handful of walnuts.
- Dinner:shrimp and mussel salad with herbs, avocado and olive oil.
- Sandwich:avocado.
- Dinner:pork chops with parmesan cheese, salad and broccoli.
4 day ketogenic nutrition
- Breakfast:cottage cheese with 2 tablespoons of honey.
- Dinner:beans with meat, cherry tomatoes.
- Sandwich:avocado.
- Dinner:tuna salad, beans and eggs, bread.
5 day ketogenic nutrition
- Breakfast:curd casserole with red berries.
- Dinner:30 gr of buckwheat, grilled chicken thigh.
- Sandwich: avocado.
- Dinner:radish, cherry and cucumber salad, baked salmon with herbs.
6 day ketogenic nutrition
- Breakfast: omelette with cheese, grapefruit.
- Dinner:trout, mozzarella, cucumber and cherry salad.
- Sandwich: a mixture of nuts.
- Dinner:vegetable ratatouille and pork kebab.
7 day ketogenic nutrition
- Breakfast:scrambled eggs with green beans.
- Dinner:stewed beans with squid.
- Sandwich: avocado.
- Dinner:cherry tomato salad, Chinese cabbage, capers and peppers, grilled beef.
This is a rough keto menu for a week, you also need to remember to drink at least 2-2. 5 liters of pure water a day, you can add mint or lemon to give it flavor. Allowed drinks: tea, coffee without sugar or chicory.
The ketogenic diet: the result before and after, photos
Attention!If you decide to start a ketogenic diet, you should consult a specialist!