The goal of the ketogenic diet is to bring the body into a state of ketosis;in other words, forcing it to extract energy from the breakdown of fat deposits.What are the principles of the ketogenic diet and what does a sample menu look like?
The ketogenic diet is not a typical weight loss diet.It was created for medicinal purposes to help relieve various conditions, such as drug-resistant epilepsy.It is also used to support other conditions (for example, 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 seizures.Experts suspect this may be because ketone bodies protect nerve cells from free radical attack.
However, its slimming properties were quickly appreciated.Currently, the ketogenic diet is very popular among athletes participating in various competitions (for example, bodybuilding).
The ketogenic diet is a way to lose weight quite quickly: you can lose even 1 kilogram in a week.However, it is useful to familiarize yourself with its principles before starting a diet, in order to use it 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 ketogenic 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 it will be ketone bodies that are formed during the breakdown of fats.However, fats are much more difficult to digest and are energy-rich materials.
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 kilos.
Good to know: ketogenic diet and epilepsy
The anticonvulsant effect of the ketogenic diet is probably 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 ketogenic 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 typical energy conferences during this period.
The mechanism of action is based on reaching a state of ketosis.This condition requires a significant reduction in carbohydrates so that the body obtains energy from the breakdown of stored fat.
- What is ketosis?
Ketosis promotes the production of ketone bodies by the liver.Low blood sugar causes the formation of small 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.Your amount may be slightly different for each one;Most of the time, ketogenesis occurs when carbohydrate intake is reduced to 50 grams per day.
What are the types of ketogenic diet?
The ketogenic diet comes in several varieties:
- Standard (SKD): Calories in this version are divided into: 75% fat, 20% protein and 5% carbohydrates.
- High protein ketogenic diet: This type of ketogenic diet has a slightly higher amount of protein, breaking down the calories into 60% fat, 35% protein, and 5% carbohydrates.
- The cyclic diet (CKD) includes 5 ketogenic days and 2 carb-loading days, 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 varieties mentioned above.
Principles of operation, essence and basic rules.
The most important element of the ketogenic diet is planning and acquiring suitable, quality foods from which we can obtain all our macronutrients.
- Limit 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, as they contain trans fats that are not very good for our body.
- Fat sources for a ketogenic diet should be:
- saturated fats: animal fats (knuckle, bacon, chicken thighs, lard, beef fillet);
- coconut oil (a major 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, flax seeds, chia seeds, avocado, sesame, eggs.
- Don't go overboard on protein: the upper limit of protein in the diet is 35% of total calories;too many can interfere with the transition to ketosis and overwhelm 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 dairy products (if there are no problems with excess estrogen or intolerance): cheese, cottage cheese, etc.
Another important aspect is the purchase of 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.Under no circumstances should you buy linseed oil 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 a deficiency.However, this is an individual matter and of course depends on the foods 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 complement to a balanced diet.
- Carbohydrate sources on a ketogenic diet may include:
- fiber: wheat bran, vegetables such as broccoli, spinach, etc.;
- any green, low-carb vegetables: broccoli, spinach, squash, 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, an apple or several plums a 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 must be strictly controlled.
The ketogenic diet is associated with rapid weight loss without feelings of hunger.However, uncontrolled use of the ketogenic diet can 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 low-carbohydrate foods should be consumed.First of all, you must make a list of the foods allowed on the ketogenic diet.
- Fish and seafood, especially fatty ones, will provide you with plenty of protein and healthy fats (including omega-3), frequent consumption of sea fish can increase the contamination 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 that opportunity, try to buy free-range eggs.
- 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 ketogenic diet is high in fat and is supplemented with olive oil, coconut oil, and ghee.During this diet, the consumption of sauces or fatty sauces is highly recommended.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 when choosing keto vegetables is to choose those 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, along with vegetables, provide the body with essential vitamins and minerals.However, you have 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 fries or a serving of potatoes, simply ask for an extra serving of fresh vegetables.
Keto diet: what foods you should not eat
Unfortunately, like almost any diet, it requires us to make some sacrifices and give up foods that until now have been used frequently.
If you are unsure if 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 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: In particular, drinks high in sugar should be avoided.On a ketogenic diet, you'll notice increased sensitivity to alcohol: just a few glasses of a stronger drink can have the same effect as a whole bottle during a traditional diet.
- Bread: unfortunately cereal 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 potato chips with 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 ketogenic 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 adaptation period during which the body switches its energy intake from carbohydrates to fats.
Keto flu, also known as carb flu, can 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 must be taken into account 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.
People who follow a ketogenic diet often complain of urinary frequency.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 ketogenic diet safe?
First of all, it should be noted 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;
- are taking medications, such as for high blood pressure;
- are pregnant or breastfeeding;
- The ketogenic diet is not at all 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 alter hormonal balance.
Ketogenic diet: sample menu for a week for women to lose weight
Despite some limitations, the ketogenic diet doesn't have to be boring.When thinking about your diet, it is worth creating a suitable ketogenic diet menu in advance.
Therefore, a healthy menu for the entire week is a great solution.Then you can properly plan your meals and shop in advance for the entire week.
So what does this ketogenic diet sample menu look like?To help you get started on the ketogenic diet, here is a weekly ketogenic menu that you can vary according to your individual nutritional needs.
Remember to eat only when you are hungry.If you don't need snacks, skip them.
Table: meals per day on the ketogenic diet for a week
| First breakfast | Second breakfast | Lunch | snack | dinner | |
| 1 day | Omelette with 3 eggs fried in butter + a few slices of bacon + pickled cucumber. | A handful of walnuts or almonds.(maximum 20 almonds or small walnuts and 10 large nuts such as macadamia or pecans). | Fried zucchini with ham.Fry the zucchini and ham in olive oil, add the garlic, chopped onion and tomatoes.Serve everything with grated parmesan or another cheese. | Whole 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 it in melted butter or lard with your favorite spices.Chop the lettuce leaves, mix with the tomatoes, cucumbers and peppers.Add the fried chicken.Drizzle balsamic vinegar over the salad. |
| Day 2 | Ham or other sausages containing more than 90 percent meat.Chopped tomato salad with onion and olive oil. | A smoothie made with half a glass of coconut milk and a handful of raspberries or blueberries. | Baked pork knuckle or knuckle in butter and onion.Eat meat with lots of sauce + pickles or sauerkraut. | Chopped vegetables (for example, celery, cucumber, tomato, pepper) dressed with garlic sauce (natural or full-fat Greek 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 natural yogurt with a small handful of nuts (such as pecan, Italian, or macadamia nuts). | Roasted chicken with blanched broccoli and yogurt or garlic sauce. | Half avocado drizzled with lemon juice. | Pork loin baked with vegetables in a pan, fried in butter or ghee.(Store-bought ready-made frozen mixes can be used as vegetables, as long as they do not contain potatoes.) |
| 4 day | Whole natural yogurt with a handful of nuts or any seeds (sesame, sunflower, chia). | A handful of pumpkin or sunflower seeds.They must be natural, not fried or salted. | Halibut baked in foil with herbs, lemon juice and asparagus. | Various good quality sausages.Several cherry tomatoes or radishes. | Green salad with half avocado, tomatoes, spices and olive oil.Cut all the ingredients into cubes, add olive oil and mix. |
| 5 days | 2 egg omelet with cheese, onion and mushrooms.Fry in coconut or ghee. | A handful of walnuts + ½ avocado. | Baked chicken thigh with rosemary and onion.Serve with tomatoes and onions.Eat the chicken leg with skin. | Greek yogurt with a handful of sunflower or pumpkin seeds. | Baked cod with lemon juice.Boiled Brussels sprouts. |
| Day 6 | Tuna, tomato, diced avocado and olive oil salad.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, cook over low heat in a saucepan until tender and season with spices. | Smoothie made with half a glass of coconut milk and raspberries or blueberries. | Mozzarella cheese with tomato, arugula and basil, generously drizzled with olive oil. |
| Day 7 | Omelet of 3 eggs fried in butter with fresh chopped pepper. | A handful of pumpkin or sunflower seeds.They must 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 several types of lettuce, drizzled with lemon juice and olive oil. |
Note.The above menu is just an example without the specified proportions and preparation method.
As you can see, the low carbohydrate diet menu is really varied and tasty.Of course, you don't have to stick to the rules 100%, 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 you long to prepare them every day.
Is the ketogenic diet safe during pregnancy?
Pregnant women should remember to keep their ketogenic diet healthy and balanced.In practice, this means that the daily menu during pregnancy must contain all the necessary nutrients.
Unfortunately, the ketogenic diet largely eliminates the carbohydrates that a pregnant woman provides, such as magnesium, B vitamins, and dietary fiber.
It is also worth emphasizing that the deficiency is significant because during pregnancy the need for carbohydrates increases by about 1/3 of the standard requirement.
In addition, during pregnancy the need for fat increases, which amounts to 20-30% (depending on the trimester of pregnancy).
What supplements are best for the ketogenic diet?
- MCT oil is a medium chain triglyceride and is the “sugar” of fats.
The fact is that the energy from MCT is absorbed very quickly and is instantly converted into energy, like sugar.MCT oil helps 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 can occur when starting it.
- Vitamin D is not limited to people following 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 the absorption of calcium.
- Exogenous ketones: can accelerate the achievement of ketosis in the early stages of a ketogenic diet.Some scientists believe they can 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 perfectly adapts 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 with 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 restrict calories, can be debilitating, carry the risk of an eating disorder, and can also increase appetite, causing a rapid return to previous weight.