Several studies have shown that a ketogenic diet can help improve health in diseases such as epilepsy, cancer, Alzheimer's disease and multiple sclerosis. This diet also helps in effective weight loss.
In this article, you will learn the menu, product list and detailed guide for those starting a journey to a ketogenic diet. Read everything you need to know here.
What is a ketogenic diet?
Ketogenic diet.
When carbohydrates in the diet are replaced by fats, the body is forced to use fat as a source of energy.
How does a ketogenic diet work?
Energy from food is needed to maintain body tone, nutrition and brain function. The main and fast source of energy are carbohydrates which are processed into glucose and saturate the body with energy. If there is not enough carbohydrate food in the diet to feed the brain, then the liver is forced to convert fat deposits into ketone bodies and fatty acids. This diet is extremely effective in burning fatty acids for energy. The body goes through a metabolic change called ketosis, in which ketone bodies are transferred to the brain and used as a source of energy instead of glucose.
The ketogenic diet also has a positive effect on people with diabetes, because a diet with a low content of carbohydrates leads to a reduction in blood sugar and insulin levels.
Output:A ketogenic diet is a diet rich in fats and low in carbohydrates. It forces the body to extract energy not from carbohydrates but from ketones, using fat, while blood sugar and insulin levels decrease.
Previously, a ketogenic diet was prescribed for children with epilepsy, because the increase in ketone bodies in the blood (ketosis) reduces the frequency of epileptic seizures.
Ketogenic diet in the treatment of certain diseases
The mechanism and therapeutic effect of the keto diet has been studied and applied to a wide range of diseases:
- Alzheimer's 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 do sports that require great endurance of the body. The most common of these are triathlon, cycling, marathons, when the body efficiently burns fat as an energy source to conserve glycogen stores in the liver during prolonged exertion.
Ketogenic diet for weight loss
The ketogenic or fatty diet is widely known in Poland, and this is not surprising, as the authorship belongs to Jan Kwasniewski, a Polish nutritionist. The diet is not only used successfully for various diseases, but also with the help of a ketogenic diet you can quickly lose weight with 2, 5 - 3 kg per week.
Weight loss will be followed by a lack of carbohydrate foods in the diet required: restrictions on all simple carbohydrates, flour, sweets and even potatoes. But during the keto 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, low-carbohydrate vegetables and green leafy vegetables.
Types of ketogenic diet
Consider the 4 most common ketogenic diet options:
- Standard diet (SKD):a classic low-carbohydrate diet, with a predominance of high-fat and moderate-protein foods. The ratios are, fats about 75%, proteins 20%, and carbohydrates only 5%.
- Cyclic ketogenic diet (CKD):during the period of this diet, it is possible to include days with a high carbohydrate content, but not more than two within seven days. Eat a standard keto diet five days a week and two days with high carbs.
- Targeted nutrition (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:resembles a standard ketogenic diet, but the percentage of protein increases. It includes up to 60% fat, 35% protein and 5% carbohydrates.
However, athletes, athletes and bodybuilders are more likely to use cyclic and targeted diet options, although standard and high-protein ketogenic diets are now more studied.
In this article, we consider the classic version of the standard ketogenic diet, although other options have general principles.
Output:Today, there are several options for a ketogenic diet, and the most popular, recommended, and well-studied is the standard keto diet.
How does a ketogenic diet help you lose weight?
The keto diet effectively helps reduce excess weight and is used as a prophylaxis for certain diseases. The advantage of dieting is that weight loss occurs without annoying calorie counting, but only by removing carbohydrates and has advantages over a low-fat diet.
This is evidenced by a study involving people divided into 2 groups, the first group adhered to a ketogenic diet, the second sat on a low-calorie, low-fat diet, resulting in group 1 participants losing another 2. 2 pounds than group 2.
Output:A ketogenic diet has several advantages over a low-fat diet, allowing you to lose many more pounds without feeling hungry. Lowering blood sugar and insulin levels and increasing the number of ketones also play an important role.
Ketogenic diet for diabetics
Diabetes mellitus is an endocrine disease characterized by insufficient insulin production, metabolic disorders associated with glucose intake.
Consuming a ketogenic diet can help burn fat and lower sugar levels, which is important for people with type 2 diabetes, prediabetes and metabolic syndrome.
The study showed that a ketogenic diet improved insulin sensitivity by 75%. As a result of a study involving 21 patients with type 2 diabetes, 7 subjects were found to have significantly improved their general well-being and were able to stop taking diabetes medications. This weight loss is a big plus for people with type 2 diabetes.
Another study found that the ketogenic diet was very effective in which participants lost 10 kg, which is different from the comparative group, whose participants ate a high-carbohydrate diet and lost only 7 kg. In addition, 90% of the ketogenic group could be withdrawn from drug treatment, compared with 60% of the high-carbohydrate group.
Output:a ketogenic diet can certainly reduce weight and significantly improve well-being in type 2 diabetics.
Diseases in which a ketogenic diet is considered beneficial
This type of diet has previously been used to treat children with epilepsy.
The therapeutic effect of ketogenic diet is useful in various neurological diseases:
- Cancer.Diet is part of the metabolic therapy for some types of cancer, and the most promising use is for glioblastoma.
- Alzheimer's disease.Research in 2018 showed a positive effect of using a ketogenic diet, because ketone bodies correct the energy deficit, which leads to slowing down the progression of the disease.
- Epilepsy.Ketone bodies in the blood reduce the frequency of epileptic seizures in children, as a result of the study, in 90% of severe cases of epilepsy, an improvement in the diet was found during 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 reduces the risk of heart disease.
- Type 1 diabetes mellitus.Improves glucose control, reduces the risk of hypoglycemia.
- Autism.Diet may be effective for hypometabolism in the brain, and because of its neuroprotective properties, the ketogenic diet has good therapeutic potential for this disease.
It should be borne in mind that to date the quantity and quality of some studies have not been sufficient to be recommended to all patients without exception.
No food during the keto diet
Prohibited foods that contain large amounts of carbohydrates. This is a list of foods that should be completely eliminated or reduced as much as possible by a ketogenic diet:
- Foods rich in sugar:soda, juices, sweets, cakes, ice cream, pastries, rolls, sweets, chips, jam, marshmallows and more.
- Cereals or starch:wheat products, bread, rice, pasta, cereals, bakery products and more.
- Fruits:all fruits except small portions of berries like strawberries.
- Legumes: peas, beans, lentils, chickpeas.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low fat and diet food:they have gone through many stages of processing and most often contain a lot of carbohydrates.
- Spices and sauces:some contain sugar and unhealthy fat, mayonnaise, ketchup and others.
- Harmful fats:Reduce processed vegetable oils, processed trans fats, hydrogenated fats, including margarine.
- Alcohol:Due to the high content of carbohydrates, many alcoholic beverages can get you out of ketosis.
- Sugar-free diet food:they are often filled with other chemical fillers that affect ketone levels. Such food is also usually very processed.
Output:Avoid refined foods high in carbohydrates made from white flour, sugar, legumes, rice, potatoes, sweets, most fruits and berries.
Foods you can eat with a ketogenic diet
If you decide to try a ketogenic diet, you should know what you can eat, and meals while following this diet should consist of these foods:
- Fish: catfish, cod, chips, seafood, mackerel, mahi-mahi, salmon, perch, trout, tuna and mackerel. Wild salmon, tuna, trout and shellfish are especially helpful as they can help with a balanced omega-3 diet.
- Sea food:shellfish, oysters, lobsters, crabs, caps, shellfish and squid.
- Whole eggs:if possible, it is necessary to eat chicken eggs. You can cook them in a variety of ways, both fried and cooked.
- Beef:Beef, steak, roast and stew, make sure the goose is cutting.
- Pork:pork loin, pork chops, fish meat and ham, watch your sugar and try to stick to lean meats.
- Bird:chicken, goose, turkey, duck, quail, pheasant and other game.
- Insides: heart, liver, kidneys and tongue, stomachs, some of the best sources of vitamins and nutrients.
- Other types of meat: Veal, goat, lamb, rabbit and other wild meat, stick to thicker meat.
- Bacon and sausages:read the composition carefully to rule out the presence of sugar and other additives.
- Cheese:unprocessed cheeses (cheddar, goat, cream, blue and mozzarella).
- Nuts and seeds:almonds, walnuts, hazelnuts, pine nuts, flax and pumpkin seeds, chia seeds.
- Useful oils:primarily natural olive and coconut oil, avocado oil.
- Avocado:whole avocado or freshly cooked guacamole.
- Low carb vegetables:all vegetables without starch and greens, also tomatoes, onions, peppers.
- Spices:salt, pepper and various herbs.
- Butter and cream:eat natural plant foods.
Output:The bulk of the diet consists of meat, fish, eggs, oils, nuts, avocados, coconut and lots of vegetables with minimal carbohydrates. A whole food with one ingredient is ideal.
What to eat on a ketogenic diet?
If you are hungry, give preference to these useful ketogenic snacks:
- A fatty piece of fish or a piece of cooked meat.
- A handful of seeds or nuts.
- Butter cheese or just cheese.
- Hard-boiled chicken or quail eggs 1-2 pieces.
- Bitter chocolate with 80-90% cocoa.
- Low carb milkshake with almond milk, cocoa and nut butter.
- Mix fatty yogurt with nut butter and cocoa.
- Strawberries and cream.
- Celery with salsa and guacamole.
Output:A great snack on a ketogenic diet is a piece of fish, meat, cheese, butter, boiled eggs, nuts and dark chocolate.
How to eat out if you are on a ketogenic diet?
In any cafe or restaurant on the menu you can easily find many dishes that suit a ketogenic diet. Almost every cafe and restaurant has meat, fish snacks and dishes, so feel free to order them along with low-carb vegetables. Kebabs, kebabs, meat, grilled fish are great if you are on a ketogenic diet.
Egg dishes are also fine - order yourself an omelet or eggs with bacon and avocado. Another option is a plate with cheese, vegetables, just make sure that the vegetables contain little carbohydrates.
Enjoy all kinds of meat and cheese, guacamole, salsa or sour cream in Mexican restaurants. For dessert, ask for a cheese mixture or double cream with berries.
Output:When eating out, order meat, fish, cheeses, avocados, eggs, bacon and low-starch vegetables.
Possible side effects of a ketogenic diet and how to minimize them?
When any changes occur, such as climate, diet, diet and other things, a person has their individual sensitivity and periods of adaptation, ketogenic diet is no exception and can have side effects on the body, which is manifested in the so-called"Keto flu", which passes in a few days.
Symptoms "keto flu "include feelings of severe hunger, distractions, lack of strength and energy, sleep disturbances, nausea, headache, abdominal discomfort, decreased mental and physical performance.
To reduce side effects, drink plenty of 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 electrolyte balance in your body. Reduce negative manifestation "keto flu "If you eat enough healthy fats, it will help, and gradually, slowly reducing the carbohydrates in your diet can make it easier for you to switch to keto and reduce your symptoms. "keto flu ". . .
Important:A ketogenic diet can also change the balance of water and minerals in the body, so you will need extra salt in food or mineral supplements.
Regarding supplementation, the supplement with mineral supplements, especially sodium, potassium and magnesium, should be taken while on a ketogenic diet in order to reduce side effects. The method of application and dosage will help you choose a specialist
When switching to a ketogenic diet, especially at the very beginning, you need to eat well and avoid calorie restriction, because keto foods allow you to get rid of extra pounds without counting and limiting calories.
Output:"Keto flu" and other side effects of the diet will be minimal if you follow certain rules, special attention should be paid to an adequate drinking regime, the presence of salt and mineral food supplements.
Supplements for the ketogenic diet
Additional supplements during the diet are not needed, but some of them may be helpful.
- Minerals:salt and minerals are necessary at the beginning of the journey to normalize electrolyte balance.
- Caffeine: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 your doctor, to increase ketone levels more.
- Creatine:a substance of natural origin, will help increase the endurance of the body, and in combination with physical training will help even more effective weight loss.
- Serum:A healthy source of protein, use half the whey protein in shakes or yogurt to increase your total protein intake.
Output:Some supplements are useful for a ketogenic diet, watch out for exogenous ketones, whey and minerals.
Answers to frequently asked questions for those who have opted for a ketogenic diet
Here are answers to some of the most commonly asked questions about the ketogenic diet.
Can you ever start eating carbs again?
Yes, the main condition is to exclude them in the initial stage of a ketogenic diet. 2-3 months after starting the diet, you will be able to eat carbohydrates on special occasions or holidays, and then immediately return to the diet again.
Will muscle mass disappear?
The risks of losing muscle mass are possible with any diet, a large amount of protein and a high level of ketone bodies will help them equalize, especially if you do sports that require high endurance or weight lifting.
Can you build muscle on a ketogenic diet?
It is possible, but it will turn out slower than with diets where the proportion of carbohydrates in the diet is moderate.
Do I need to get carbs before a ketogenic diet?
Not required. However, a few caloric days are best done before starting a diet.
How much protein should I eat per day?
Excessive amounts of protein can lead to higher insulin levels and a decrease in the number of ketone bodies. Moderate protein intake is recommended, which is about 35% of total caloric intake.
What if you feel tired all the time?
This means that you have not yet reached the state of increasing ketone levels in the blood. It is necessary to reduce the amount of carbohydrates, monitor the drinking regime, add salt and additional minerals to the diet.
Why does urine smell like fruit?
Okay, this is a ketone byproduct property.
I smell bad, what should I do?
A common side effect of a ketogenic diet is an increase in the amount of water consumed, and regular chewing gum will help.
Is the state of ketosis dangerous to health?
The main thing is not to confuse ketosis with ketoacidosis. The state of ketosis is completely natural, this is a variant of the norm, it is not dangerous to health, and ketoacidosis occurs with an uncontrolled diet and it is considered dangerous.
What to do with digestive problems and diarrhea?
Another side effect of a ketogenic diet that should go away in a month. If problems persist, include vegetables rich in fiber and magnesium.
Is there a ketogenic diet contraindication and is it not suitable for everyone?
- The ketogenic diet is effective and suitable for overweight people who have diabetes, metabolic syndrome and anyone who wants to improve their metabolism.
- It is less suitable for athletes who want to gain muscle mass or body weight.
- A ketogenic diet only works to burn fat if you stick to it for a long time.
- The ketogenic diet is great, it is a way of eating that you can safely and quickly lose weight while improving your health.
Approximate 7-day ketogenic diet menu
As an aid, we offer a ready-made ketogenic menu in a week:
1 ketogenic meal daily
- Breakfast:scrambled eggs with bacon and cherry tomatoes.
- Dinner:chicken salad with olive oil, herbs and feta cheese.
- Snack:cheese, bread;
- Dinner:grilled salmon with asparagus in butter.
2 ketogenic diet days
- Breakfast: eggs, tomato, goat cheese omelette and basil.
- Dinner:almond milk, coconut oil, cocktail cocoa stevia.
- Snack:nuts.
- Dinner:turkey meatballs, cheddar cheese and cooked vegetables.
3 ketogenic diet days
- Breakfast:ketogenic milkshake, a handful of nuts.
- Dinner:shrimp and shellfish salad with herbs, avocado and olive oil.
- Snack:avocado.
- Dinner:pork chops with parmesan, salad and broccoli.
4 ketogenic diet days
- Breakfast:cottage cheese with 2 tablespoons of honey.
- Dinner:beans with beef, cherry tomatoes.
- Snack:avocado.
- Dinner:tuna salad, beans and eggs, bread.
5 ketogenic diet days
- Breakfast:cottage cheese casserole with berries.
- Dinner:30 g of buckwheat, grilled chicken drumstick.
- Snack: avocado.
- Dinner: radish, cherry and cucumber salad, roasted salmon with herbs.
6 ketogenic diet days
- Breakfast: omelette with cheese, grapefruit.
- Dinner:trout, mozzarella, cucumber and cherry salad.
- Snack: a mixture of nuts.
- Dinner:vegetable ratatouille and pork kebab.
7 ketogenic diet days
- Breakfast:scrambled eggs with green beans.
- Dinner:stewed beans with squid.
- Snack: avocado.
- Dinner:cherry tomato salad, Chinese cabbage, capers and peppers, grilled beef.
This is an approximate ketogenic menu for a week, you should keep in mind to drink at least 2-2, 5 liters of clean water a day, and you can add mint or lemon to taste. Drinks allowed: tea, coffee without sugar or chicory.
Keto diet: result before and after, photos
Attention!If you decide to start a ketogenic diet, you need to consult a specialist!