The aim of the keto diet is to put the body into a state of ketosis - i.e. to force it to obtain 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 developed for medical purposes to relieve various diseases such as drug-resistant epilepsy.Also used to support certain other medical conditions (e.g. Dravet syndrome, Rett syndrome, Douz syndrome or tuberous sclerosis and insulin resistance).
It is not fully understood 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 attack by free radicals.
However, its weight-loss properties quickly became appreciated.Currently, the keto diet is very popular among athletes participating in various competitions (e.g. bodybuilding).
The keto diet is a way to lose weight relatively quickly - you can even lose 1 kilogram in a week.However, before starting a diet, it makes sense to familiarize yourself with the principles, apply them correctly and not 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 when the body does not receive carbohydrates, it looks for other sources of energy, in this case ketone bodies, which are produced when fat is broken down.However, fats are energy-rich substances that are much more difficult to digest.
This state of the body is called ketosis.During ketosis, the body takes energy from what is available to it and begins to burn accumulated fat - that is, getting rid of unnecessary pounds.
Good to know: Ketogenic diet and epilepsy
The antispasmodic effect of the ketogenic diet is probably the result of switching 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 reduction 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, low in protein and low in carbohydrates.Research shows that the diet is very effective in losing weight.The diet leads to fat burning, without the energy conferences typical of this time.
The mechanism of action is based on achieving a state of ketosis.This condition requires a significant reduction in carbohydrates so that the body gains energy from breaking down accumulated fat.
- What is Ketosis?
Ketosis promotes the production of ketone bodies by the liver.Low blood sugar levels lead to the formation of tiny energy molecules called ketones, which are made from fat.During a diet, these ketones provide our body with energy.
Ketosis breaks down fat, which the body uses to generate energy 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 carbohydrate intake is reduced to 50 grams per day.
What types of ketogenic diet are there?
The ketogenic diet comes in several versions:
- Standard (SKD) – the calories in this version are divided into: 75% fat, 20% protein and 5% carbohydrates.
- High Protein Keto Diet – This type of keto diet has a slightly increased amount of protein and divides the calories into 60% fat, 35% protein and 5% carbohydrates.
- The cyclic (CKD) diet includes 5 ketogenic days and 2 days of carbohydrate loading, this variant is used by professional bodybuilders, among others.
- Targeted (TCD) is another option that allows you to consume 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 variants.
Functional principles, essence and basic rules
The most important element of the ketogenic diet is planning and purchasing high quality and appropriate foods from which we can get all of our macronutrients.
- Limiting carbohydrates – ketone bodies are formed when the amount of sugar in the blood is limited;The daily amount of carbohydrates should not exceed 20-50 grams.
- Use healthy fats - the less processed the better, definitely avoid margarines and processed oils - these contain trans fats which are not very good for our bodies.
- The sources of fat for a keto diet should be:
- saturated fats: animal fats (shank, 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, flaxseed, chia seeds, 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 overload the kidneys and liver.
- Sources of protein should be:
- Animal Proteins: Beef, pork, veal, lamb, poultry (including skin, fat, etc.), sausages (from verified sources), bacon, etc.
- fermented milk products (unless there are problems with excess estrogen or intolerance): cheese, cottage cheese, etc.
Another important aspect is buying linseed 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.In no case should you buy flaxseed oil that is stored on the shelf in the store at room temperature.Such storage deprives it of nutritional value.
- Dietary supplements – You can take vitamin and mineral supplements (e.g. Omega-3) while on the diet.Avoiding grain products and some fruits can lead to a deficiency.However, this is an individual matter and of course depends on the food you eat and your diet.In addition to vital vitamins and minerals, we can of course also resort to diet pills - with the caveat, of course, that these are merely a supplement to a balanced diet.
- Carbohydrate sources on a ketogenic diet may include:
- Fiber: wheat bran, vegetables like 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 must on a ketogenic diet, but due to their high nutritional value and fructose content, it is worth eating them in the form of, for example, an apple or several plums per day.Carbohydrates are strictly controlled on a ketogenic diet 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 from happening.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 feeling hungry.However, uncontrolled use of the ketogenic diet can actually be very harmful.Anyone thinking about such a 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.Therefore, it is obvious to eat low-carb foods.First, you should make a list of foods allowed on the ketogenic diet.
- Fish and seafood - especially fatty ones - provide you with plenty of protein and healthy fats (including omega-3 fatty acids).Frequent consumption of sea fish can increase the level of toxins 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 sugar it contains can quickly increase your carbohydrate intake.
- Butter – The keto diet is high in fat, supplemented with olive oil, coconut oil and ghee.Consuming 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 – Vegetables are of course part of a healthy diet.The first rule when choosing keto vegetables is to choose those that grow above the ground.Green leafy vegetables are particularly recommended.The diet should include cauliflower, broccoli, Brussels sprouts, zucchini, avocado, olives, peppers, cabbage, spinach, asparagus and lettuce.
- Fruit, along with vegetables, provides the body with important vitamins and minerals.However, you have to be particularly careful with fruits on the 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.
If you go to a restaurant or café for dinner, instead of ordering French fries or a portion of potatoes, simply order an additional portion of fresh vegetables.
Keto Diet: What Foods You Shouldn't Eat
Unfortunately, like almost every diet, it requires some sacrifices and the elimination of previously commonly used foods.
If you are unsure whether a product is safe, check the carbohydrate content.Too much sugar prevents you from entering the state of ketosis - meaning all your efforts are in vain.
- 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 – Drinks with a high sugar content in particular should be avoided.You'll notice an increased sensitivity to alcohol on a ketogenic diet - just a few glasses of a stronger drink can have the same effect on you as an entire bottle on a traditional diet.
- Bread – grain bread is unfortunately out of the question.However, you can bake 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 low-carb 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 beginning, some side effects may occur.They usually last about a week - until the body gets used to the new diet.
A common complaint is the so-called keto flu.The term is often used to describe the symptoms of the adaptation phase in which the body switches its energy intake from carbohydrates to fats.
The keto flu, also called the carb flu, can include:
- Weakness;
- Headache;
- 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 individual predisposition of the body and the balance of the diet.The correct functioning of electrolyte metabolism is particularly important.
In addition, it should be borne in mind that when used for a long time, the keto diet can cause side effects such as constipation, acne, lethargy or irritability, increased cholesterol levels and the formation of kidney stones.
This is because the ketogenic diet lacks many essential nutrients – vitamins, minerals and fiber.It is very common for people who choose this diet to take nutritional supplements.
It also highlights the dangers associated with the accumulation of methylglyoxal and its by-products, which are 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.
People on a ketogenic diet often complain of pollakiuria.Gout and increased uric acid levels can develop after a long diet.
Contraindications
The ketogenic diet is a low-carb, high-fat diet.Daily food contains up to 90 percent fat!Is the keto diet safe?
First of all, it should be emphasized that such a diet 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, for example 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 are exposed to a high level of stress due to 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 restrictions, the ketogenic diet doesn't have to be boring.If you are thinking about your diet, it is worth creating a suitable meal plan for the ketogenic diet in advance.
Therefore, a healthy menu for the whole week is a great solution.Then you can plan your meals properly and make purchases for the whole week in advance.
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 leave them out.
Table: meals per day on a ketogenic diet for a week
| First breakfast | Second breakfast | Lunch | Afternoon snack | Dinner | |
| 1 day | Omelette made from 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 zucchini and ham in olive oil, add garlic, chopped onions and tomatoes.Serve everything 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 acclimatization phase). |
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 the salad. |
| Day 2 | Ham or other sausage products with more than 90 percent meat content.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 (e.g. celery, cucumber, tomato, pepper) served with garlic sauce (natural or Greek whole 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 pecans, Italian nuts, or macadamia nuts). | Fried chicken with blanched broccoli and yogurt or garlic sauce. | Half an avocado sprinkled with lemon juice. | Baked pork tenderloin with vegetables in a pan, fried in lard or ghee.(Ready store-bought frozen mixes can be used as vegetables as long as they do not contain 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. | 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 days | Omelette made from 2 eggs with cheese, onions and mushrooms.Fry in coconut or ghee. | A handful of nuts + 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.Cooked Brussels sprouts. |
| Day 6 | Salad with tuna, tomatoes, diced avocado and olive oil.Season with your favorite herbs. | Greek yogurt or full-fat plain yogurt with a small amount of raspberries or blueberries (fruits are not suitable for adjustment). | Braised pork neck or shoulder with peppers and mushrooms.Chop the meat and vegetables, fry in oil, simmer in a pot until soft, 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 made from 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 avocado slices. | 2 cups of any vegetables – cucumbers, tomatoes, radishes. | Shrimp braised in melted butter with garlic and parsley.A salad made from various types of lettuce, drizzled with lemon juice and olive oil. |
Note.The menu above is just an example without the stated 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 follow the rules 100%, you can change them if necessary, as long as we only use foods that are allowed on the ketogenic diet.
Low-carb diets are quick and easy to prepare, so they don't take much time to prepare each 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 the carbohydrates that a pregnant woman consumes, such as magnesium, B vitamins and fiber.
It should also be emphasized that the deficiency is also significant because during pregnancy the need for carbohydrates increases by around 1/3 of the standard requirement.
In addition, the need for fats increases during pregnancy, which amounts to 20-30% (depending on the trimester of pregnancy).
Which supplements are best for the keto diet?
- MCT oil is a medium-chain triglyceride and 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 at the beginning.
- Vitamin D is not limited to people on a ketogenic diet.
Modern lifestyle, indoor living and stress are just some of the factors that lead to depletion of this vitamin.This vitamin may be of particular importance in the context of calcium deficiency because it supports calcium absorption.
- Exogenous ketones – can accelerate 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 advantages and disadvantages.However, given the slight differences in the effectiveness of the traditional and ketogenic diets, it is worth choosing a balanced diet that is optimally tailored to the needs and functions of our body.
With this weight loss method we can expect the healthiest weight loss effects (maximum 1 kg per week), improved health and well-being as well as long-lasting effects.
Important!Not all diets are healthy and safe for our body.It is recommended to consult your doctor before starting any diet, even if you have no health problems.When choosing a diet, never follow modern fashion.Keep in mind that some diets, including those that are low in nutrients or severely restrict calories, can be debilitating, carry the risk of an eating disorder, and can also increase appetite, leading to a rapid return to previous weight.