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 reduce weight effectively.
In this article you will find the menu, product list, and detailed guide for those beginning their journey to the ketogenic diet. Read everything you need to know here.
What is the ketogenic diet?
Ketogenic Diet, or it is also known as the keto diet, shares similarities with the famous Atkins diet - a diet high in fat, low in carbohydrates, and low in protein in the diet.
When fats are substituted for carbohydrates in the diet, the body must use fat as a source of energy.
How does the ketogenic diet work?
Energy from food is required to maintain body tone, nutrition, and brain function. The most important and fastest source of energy are carbohydrates, which are processed into glucose and saturate the body with energy. When the diet doesn't contain enough carbohydrates to feed the brain, the liver has to convert fat deposits into ketone bodies and fatty acids. This diet is remarkably efficient at burning fat for energy. The body undergoes a metabolic change called ketosis, in which ketone bodies are transported to the brain and used as a source of energy instead of glucose.
The ketogenic diet is also beneficial for people with diabetes, as a low-carbohydrate diet results in lower blood sugar and insulin levels.
Output:The ketogenic diet is a high-fat, low-carbohydrate diet. Forces the body to extract energy not from carbohydrates but from ketones using fat, while the levels of sugar and insulin in the blood decrease.
Previously, the ketogenic diet was prescribed for children with epilepsy because an increase in the number of ketones in the blood (ketosis) decreases the frequency of epileptic seizures.
The ketogenic diet in the treatment of certain diseases
The mechanism and therapeutic effects of the keto diet have been studied and used for a variety 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 practice sports that require high levels of physical endurance. Mostly these are triathlons, cycling and marathons, in which the body burns fats effectively as an energy source to maintain glycogen stores in the liver during prolonged exertion.
The ketogenic diet for weight loss
The ketogenic or fat diet is widely known in Poland and this is not surprising given that the authorship is owned by Jan Kwasniewski, a nutritionist from Poland. The diet is not only successfully used in various diseases, but with the help of a ketogenic diet, you can quickly lose weight from 2. 5 - 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 and even potatoes. However, fatty foods are allowed during the keto diet: cheese, lard, dairy products, vegetable oils, nuts, seeds, meat, fatty fish from vegetables. You should prefer fresh or frozen, low-carb and leafy green vegetables.
Types of the ketogenic diet
Consider the 4 most common ketogenic diet options:
- Standard diet (SKD):A classic low-carbohydrate diet, dominated by high-fat and moderately protein-rich foods. The ratios are fat around 75%, protein 20% and carbohydrates only 5%.
- Cyclic Ketogenic Diet (CKD):During the period of this diet it is possible to include high carb days, but no more than two in a seven day period. You eat a standard keto diet 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.
- High Protein Ketogenic Diet:is similar to the standard ketogenic diet, but the percentage of protein increases. It contains up to 60% fat, 35% protein and 5% carbohydrates.
Athletes, athletes, and bodybuilders, however, are more likely to use cyclical and targeted diet options, although the standard ketogenic and high-protein diets are now being explored more closely.
In this article, we'll look at the classic version of the standard ketogenic diet, although other options have general principles.
Output:There are several options for the ketogenic diet these days. The most popular, recommended, and best-researched is the standard keto diet.
How does the ketogenic diet help you lose weight?
The keto diet effectively helps reduce obesity and is used as a prophylaxis for certain diseases. The advantage of dieting is that weight loss occurs without boring calorie counting, just by eliminating carbohydrates, and has advantages over low-fat diets.
This is evidenced by a study in which people took part who were divided into two groups. The first group adhered to a ketogenic diet, the second a low-calorie, low-fat diet. As a result, the participants in Group 1, 2, 2 lost more weight than Group 2.
Output:The ketogenic diet has several advantages over low fat diets, so you can lose a lot more weight without feeling hungry. A decrease in blood sugar and insulin levels and an increase in the number of ketones also play an important role.
The ketogenic diet for diabetics
Diabetes mellitus is an endocrine disorder characterized by insufficient insulin production and metabolic disorders related to glucose uptake.
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 that included 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 medication. This weight loss is a huge plus for people with type 2 diabetes.
Another study showed that the ketogenic diet was highly effective, in which participants lost 10 kg, which is different from the comparison group, whose participants ate a high-carbohydrate diet and only lost 7 kg. In addition, 90% of the ketogenic group were able to discontinue drug treatment compared to 60% of the high-carb group.
Output:A ketogenic diet can safely reduce weight in type 2 diabetics and significantly improve their wellbeing.
Diseases for which the ketogenic diet is considered beneficial
This type of diet was previously used to treat children with epilepsy.
The therapeutic effects of the ketogenic diet are beneficial in various neurological diseases:
- Cancer.Diet is part of metabolic therapy for some cancers. Most promising is its use in glioblastoma.
- Alzheimer's disease.Research in 2018 showed a positive effect of using a ketogenic diet, as ketone bodies correct energy deficits, which results in slowing 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, 90% of difficult cases of epilepsy showed an improvement in nutritional status over a period of 6 to 12 months.
- Parkinson's disease.The ketogenic diet was found to have neuroprotective and anti-inflammatory properties and therefore has potential therapeutic effects in this disease.
- Multiple sclerosis.The ketogenic diet was found to have neuroprotective and anti-inflammatory properties that also improve the progression of this disease.
- Type II diabetes mellitus and metabolic syndrome.It improves insulin resistance, lipid profile, and reduces the risk of heart disease.
- Type 1 diabetes mellitus.Improves glucose control and reduces the risk of hypoglycemia.
- Autism.The diet can 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 noted that the quantity and quality of some studies have so far not been sufficient to recommend them to all patients without exception.
Prohibited foods while on the keto diet
Prohibited foods that contain a large amount of carbohydrates. This list of foods that must be completely eliminated or minimized as much as possible on a ketogenic diet:
- Foods with high sugar content:Soda, juices, smoothies, cakes, ice cream, pastries, rolls, candy, fries, jam, marshmallows and more.
- Grain or Starch: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 vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low fat and diet foods:They have gone through many processing stages and usually contain a lot of carbohydrates.
- Spices and Sauces:Some contain sugar and unhealthy fat, mayonnaise, ketchup, and others.
- Harmful fats:Cut down on processed vegetable oils, processed trans fats, hydrogenated fats, including margarine.
- Alcohol:Because of their high carbohydrate content, many alcoholic beverages can get you out of ketosis.
- Sugar-free diet foods:They're often filled with other chemical fillers that affect ketone levels. Such foods are also usually heavily processed.
Output:Avoid refined and high-carbohydrate foods made from white flour, sugar, legumes, rice, potatoes, candy, most fruits, and berries.
Foods You Can Eat On A Ketogenic Diet
If you choose the ketogenic diet, you should know what to eat. Your meals during this diet should consist of the following foods:
- A fish: Catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, perch, trout, tuna and mackerel. Wild salmon, tuna, trout, and shellfish are especially beneficial as they can contribute to a balanced omega-3 diet.
- Seafood:Shellfish, oysters, lobsters, crabs, scallops, clams and squids.
- Whole eggs:If possible, it is necessary to eat eggs from free-range hens. You can cook them in different ways, both fried and boiled.
- Beef:Beef, steak, roasts and stews, make sure the fillet is denser.
- Pork meat:Pork loin, pork chops, tenderloin, and ham, watch out for sugar and try to stick to lean meats.
- Bird:Chicken, goose, turkey, duck, quail, pheasant and other game.
- Offal: Heart, Liver, Kidneys and Tongue, Stomach, Some of the Best Sources of Vitamins and Nutrients.
- Other types of meat: Veal, goat, lamb, rabbit and other wild meat, stick to denser meat.
- Bacon and sausages:Carefully read the composition to exclude the presence of sugar and other additives.
- Cheese:unprocessed cheese (cheddar, goat, cream, blue and mozzarella).
- Nuts and seeds:Almonds, walnuts, hazelnuts, pine nuts, flax seeds 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-carbohydrate vegetables:all non-starchy and green vegetables, including tomatoes, onions, peppers.
- Spices:Salt, pepper and various herbs.
- Butter and cream:Eat natural herbal foods.
Output:The majority of the diet consists of meat, fish, eggs, oils, nuts, avocados, coconut, and lots of vegetables with minimal carbohydrates. Whole foods with one ingredient is ideal.
What to Eat on the Ketogenic Diet?
When you get hungry, these beneficial ketogenic snacks should be given preference:
- A piece of fatty 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 content.
- Low carb milkshake with almond milk, cocoa and nut butter.
- Greasy yogurt mix with nut butter and cocoa.
- Strawberries and cream.
- Celery with salsa and guacamole.
Output:A great snack for a ketogenic diet is a piece of fish, meat, cheese, butter, boiled eggs, nuts, and dark chocolate.
How can you eat out if you are on a ketogenic diet?
In any cafe or restaurant, you can easily find many dishes on the menu that conform to a ketogenic diet. Almost every café and restaurant has meat, fish snacks and dishes. So order these together with low-carb vegetables. Kebabs, kebabs, meat, and grilled fish are great if you have a ketogenic diet.
Egg dishes are good too - order an omelette or eggs with bacon and avocado. Another option is a cheese, vegetable platter, just make sure the vegetables are low in carbohydrates.
Enjoy all kinds of meat and cheese, guacamole, salsa or sour cream in Mexican restaurants. For dessert, ask for a cheese mix or double cream with berries.
Output:When eating, order meat, fish, cheese, avocados, eggs, bacon, and low-starch vegetables.
Possible Side Effects Of The Ketogenic Diet And How To Minimize Them?
When changes occur that affect the climate, diet, regime and other things, a person has their own individual sensitivity and adjustment periods, the ketogenic diet is no exception and can have an undesirable effect on the body which is manifested through the so-called"Keto flu"that will pass in a few days.
Symptoms "Keto flu "These include strong feelings of hunger, distraction, lack of strength and energy, sleep disorders, nausea, headaches, abdominal discomfort, and reduced mental and physical performance.
To minimize side effects, consume enough clean water, get enough sleep, avoid overuse, add foods rich in potassium (leafy green vegetables, avocados) to your diet, and moderate amounts of salt to taste help maintain healthy electrolyte levels in the body. Reduce the negative manifestation "Keto flu "Eating enough healthy fats helps, and slowly reducing the carbohydrates in your diet can make it easy to switch to keto and reduce symptoms. "Keto flu ". . .
Important:The ketogenic diet can also alter the body's water and mineral balance, so additional salt in foods or mineral supplements may be required.
When it comes to nutritional supplementation, mineral supplements, especially sodium, potassium, and magnesium, should be taken while on 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 when starting out, you need to eat your fill and avoid calorie restrictions as keto food allows you to shed extra pounds without counting and restricting the calories.
Output:"Keto flu" and other dietary side effects are minimal if you follow certain rules, particularly an adequate drinking regime, the presence of salt and mineral additives in food.
Supplements for the ketogenic diet
Additional supplements during the diet are not necessary, but some of them can be beneficial.
- Minerals: Salt and minerals are essential at the beginning of the trip to normalize electrolyte balance.
- Caffeine:The caffeine in coffee can help fill the energy deficit associated with adapting to a new diet as well as weight loss.
- Exogenous ketones: in consultation with the doctor to further increase the ketone level.
- Creatine:A substance of natural origin increases the endurance of the body and, in combination with physical training, helps to lose weight even more effectively.
- Serum:As a healthy source of protein, use half your whey protein in shakes or yogurt to increase your overall protein intake.
Output:Some supplements are beneficial for the ketogenic diet. Watch out for exogenous ketones, whey, and minerals.
Answers to frequently asked questions for those who have opted for the ketogenic diet
Here are answers to some of the most frequently asked questions about the ketogenic diet.
Can You Ever Start Eating Carbohydrates Again?
Yes, the main condition is to exclude them in the early stages of the ketogenic diet. 2-3 months after starting the diet, you can consume carbohydrates on special occasions or holidays and then immediately return to the diet.
Will the muscle mass go away?
The risk of losing muscle mass is possible with any diet. A large amount of protein and high levels of ketone bodies help balance these out, especially if you are involved in sports that require high endurance or weight lifting.
Can You Build Muscle On A Ketogenic Diet?
It is possible, but it will be slower than diets where the carbohydrate content in the diet is moderate.
Do I have to "stock up" on carbohydrates before starting a ketogenic diet?
Not necessary. However, a few high-calorie days are best done before starting the diet.
How Much Protein Should You Eat Each Day?
Excessive amounts of protein can lead to higher levels of insulin and a decrease in the number of ketone bodies. Moderate protein intake is recommended, which is approximately 35% of total caloric intake.
What if you are tired all the time?
This means that you have not yet reached a state of rising blood ketone levels. It is necessary to reduce the amount of carbohydrates, monitor the drinking regime, include salt and additional minerals in the diet.
Why does urine smell like fruit?
It's okay, this is a characteristic of ketone by-products.
I feel bad breath what should i do?
A common side effect of the ketogenic diet is increasing water consumption, and regular chewing gum helps too.
Is the state of ketosis harmful to your health?
The main thing is not to confuse ketosis with ketoacidosis. The state of ketosis is all natural, this is a variant of the norm, it is not harmful to health, and ketoacidosis occurs with an uncontrolled diet and it is it that 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 that are high in fiber and magnesium.
Does the ketogenic diet have any contraindications and isn't it suitable for everyone?
- The ketogenic diet is effective and suitable for obese people with 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.
- The ketogenic diet will only work to burn fat if you stick to it for an extended period of time.
- The ketogenic diet is great, it is a way of eating that can help you lose weight safely and quickly while improving your health.
Approximately 7 day menu for ketogenic diet
To help, we offer a ready-made ketogenic menu for a week:
1 ketogenic meal day
- 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 foods a day
- breakfast: Eggs, tomatoes, goat cheese omelette and basil.
- Dinner:Almond milk, coconut oil, cocoa stevia cocktail.
- Snack:Nuts.
- Dinner:Turkey meatballs, cheddar cheese and cooked vegetables.
3 ketogenic feeding day
- Breakfast:ketogenic milkshake, a handful of nuts.
- Dinner:Shrimp and mussel salad with herbs, avocado and olive oil.
- Snack:Avocado.
- Dinner:Pork chops with parmesan, lettuce and broccoli.
4 ketogenic feeding day
- Breakfast:Cottage cheese with 2 tbsp honey.
- Dinner:Beans with beef, cherry tomatoes.
- Snack:Avocado.
- Dinner:Tuna salad, beans and eggs, bread.
5 ketogenic feeding day
- Breakfast:Cottage cheese casserole with berries.
- Dinner:30 grams of buckwheat, grilled chicken leg.
- snack: Avocado.
- Dinner:Salad of radishes, cherries and cucumber, baked salmon with herbs.
6 ketogenic feeding day
- breakfast: Omelette with cheese, grapefruit.
- Dinner:Salad made from trout, mozzarella, cucumber and cherry.
- snack: a mixture of nuts.
- Dinner:Vegetable ratatouille and pork skewers.
7 ketogenic diet day
- Breakfast:Scrambled eggs with green beans.
- Dinner:steamed beans with squid.
- snack: Avocado.
- Dinner:Salad made from cherry tomatoes, Chinese cabbage, cappers and peppers, grilled beef.
This is an approximate ketogenic menu for a week. You should also remember to drink at least 2 to 2. 5 liters of pure water every day. You can add mint or lemon to improve the taste. Drinks allowed: tea, coffee without sugar or chicory.
The keto diet: the result before and after, photos
Attention!If you decide to go on a ketogenic diet, you need to consult a specialist!