Ketogenic diets are becoming increasingly popular in health and wellness circles.The term “ketogenesis” describes the process of the body creating special organic substances – ketones – that act as an energy source (in addition to fatty acids) when carbohydrate intake is reduced.
This is an ideal way to lose weight for lovers of fatty meat who can do without bread and sweets.
Therefore, ketogenic diets initially include high protein and fat intake and very low amounts of carbohydrates.As a result, the body must use fats and ketone bodies as an energy source rather than glucose from carbohydrates to fuel the brain, heart, kidneys, muscles, and other body tissues.
The ketogenic diet is becoming a staple among health and fitness enthusiasts, with many clinical studies supporting its therapeutic properties.These benefits typically include improved mental function, more stable energy levels, faster weight loss, and increased resilience to stress.
Even if you already know that the keto diet is a low-carb eating plan, there is still a lot to learn about how to stick to this eating plan and get results without failure.In this guide we'll take a closer look at the physiology and benefits of this diet, the different types/options of meal plans, and how to create your own menu (along with a sample meal plan).
What is a ketogenic diet?
The ketogenic diet is a low-carb eating pattern that includes a moderate intake of protein and high amounts of healthy fats.Reducing your carbohydrate intake helps the body transition into a state that promotes the breakdown of fats (both from the diet and the body) to produce ketone bodies and enter a state known as “nutritional ketosis.”
But what is ketosis?Ketosis is a natural metabolic process in which the body uses fats for biological energy production during periods of nutritional deficiency (primarily carbohydrates).
When you follow a ketogenic diet, your brain, like other organs, depends on ketones for energy.Ketones begin to be produced in the body once a state of nutritional ketosis is reached.
How many kg can you lose?
All results are strictly individual.After analyzing 6 studies focusing on the ketogenic diet, participants managed to lose between 3.2 kilograms and 12 kilograms after 6 months.The approximate average value of kg of excess weight lost is approximately 6 kg in six months.
What does a ketogenic diet consist of?
A typical plan for this diet is this (no matter how long): 10% of your total daily calories come from healthy carbohydrates, such as leafy greens, non-starchy vegetables, or small amounts of legumes and fiber-rich fruits;20% to 30% of calories come from proteins, such as meat and some vegetables;and 60% to 70% of calories come from healthy fats such as flaxseed oil, fish oil, avocado, nuts/seeds.
This approximate ratio of macronutrients is a general guideline for all meals of the day.You may need to slightly adjust the ideal micronutrient ratio for you based on your physical activity and personal goals.
To calculate your energy needs on the ketotic diet, use a basic daily calorie needs calculator, then proportion your calories using the macronutrient ratios above.Remember that proteins and carbohydrates contain four calories per gram;fats contain nine calories per gram.
Basics and rules of the ketogenic diet
The keto diet is more like replacing one source of calories with others you consume rather than a complete overhaul of your diet.The biggest difference is avoiding processed foods, carbohydrates, and foods high in sugar, which is much easier than it seems once you learn to replace high-sugar foods with foods high in protein and fat.
Following this diet means eating a lot of meat, dairy products and vegetables.You will consume very little, if any, fruit and no grains.
The role of proteins in the ketogenic diet
People who adopt a ketogenic diet advocate the idea of eating protein-rich and filling foods.Along with a high fat percentage, you will need to watch your protein intake.It's important to understand how protein works on the keto diet and how to achieve optimal results.
Since you are essentially eliminating carbohydrates from your diet, some people find they need to increase their protein intake.This is not true and, in fact, too much protein can actually “knock” you out of ketosis.A common misconception is that people view the ketogenic diet as a high-protein, high-fat diet.This is incorrect because it is a high fat, moderate protein and limited carbohydrate diet.
Why is eating too much protein on a ketosis diet bad?
As explained above, ketosis occurs when the body uses ketones for fuel instead of carbohydrates.People don't realize that in the absence of carbohydrates, the body can generate energy by breaking down proteins into glucose.This process is called gluconeogenesis.If you consume more protein than your body needs, the body responds by increasing insulin levels and decreasing ketone levels in the blood.
What does it mean?
This means that if you limit carbohydrates, your body may instead enter gluconeogenesis instead of ketosis and you will not get any benefits from the ketogenic diet.
How to control your protein intake
Now that you have a brief understanding of why too much protein is not good for you on the ketogenic diet, it's time to learn how much protein you need to eat every day on the keto diet to stay in ketosis.
You can use the keto diet calculator to enter all your details and find out how many carbs, proteins, and fats you should consume based on your body type.It also depends on your lifestyle (how active you are), as well as your age, gender, etc.
Now that you have a brief understanding of why too much protein is not good for you on the ketogenic diet, it's time to learn how much protein you need to eat every day on the keto diet to stay in ketosis.
You can use the keto diet calculator to enter all your details and find out how many carbs, proteins, and fats you should consume based on your body type.It also depends on your lifestyle (how active you are), as well as your age, gender, etc.
How to eat more vegetables on a ketogenic diet
Most vegetables are low in carbohydrates, meaning you can have a fairly large meal and still consume fewer calories than a single serving of other types of keto-friendly foods.Vegetables are rich in fiber, which is not only great for controlling appetite, but is also good for your digestive system and overall health.
If you're not used to eating several servings of vegetables every day (because, let's be honest, many of us don't eat vegetables every day), it's not difficult to incorporate this positive change into your diet.
Safe types of vegetables
You want dark, leafy greens.Anything that resembles spinach or kale.Vegetables grown above ground (cruciferous vegetables) are excellent.
But be careful...
Because there are vegetables that you need to avoid during your diet because they contain high amounts of carbohydrates.These are mainly root vegetables grown underground.Here are some vegetables to limit:
- Bow
- garlic
- mushrooms
- tomatoes
- pepper
- leek
- potatoes
Table of carbohydrate content in vegetables
| Title | Number of carbohydrates, g |
| Garlic | 30.96 |
| Sweet potato | 23.78 |
| Tarot | 10.36pm |
| Water chestnuts | 20.94 |
| Sweet potatoes | 17.12 |
| Potatoes | 16.77 |
| Corn | 4.32pm |
| Ginger | 15.77 |
| Green peas | 1.57pm |
| Pasternak | 13.09 |
| Leek | 12.35 |
| Lotus root | 12.33 |
| Chestnuts | 9.69 |
| Soybeans | 8.47 |
| Bow | 7.64 |
| Celery | 7.4 |
| Chili | 7.31 |
| Carrot | 6.48 |
| Beet | 6.46 |
| Sweet onion | 6.64 |
| Rutabaga | 6.32 |
| vine leaves | 6.31 |
| pumpkin | 6 |
| Dandelion | 5.7 |
| Yellow pepper | 5.42 |
| Mini carrot | 5.34 |
| Red cabbage | 5.27 |
| Cabbage | 5.15 |
| Brussels sprouts | 5.15 |
| Artichokes | 5.11 |
| Enoki mushrooms | 5.11 |
| Peas | 4.95 |
| Shallot | 4.74 |
| turnip | 4.63 |
| Shiitake mushrooms | 4.29 |
| Mitaka mushrooms | 4.27 |
| Okra | 4.25 |
| Dill | 4.2 |
| Soybeans | 4.12 |
| Broccoli | 4.04 |
| Physalis | 3.94 |
| red pepper | 3.93 |
| Artichoke heart | 3.88 |
| Radish | 3.58 |
| cucumber | 3.19 |
| White cabbage | 3.07 |
| Bamboo stem | 3 |
| Kale | 3 |
| They will be pepper | 3 |
| Cauliflower | 2.97 |
| Green pepper | 2.94 |
| Eggplant | 2.88 |
| Olives | 2.8 |
| Tomatoes | 2.69 |
| Kohlrabi | 2.6 |
| Champignons | 2.57 |
| Porcini mushrooms | 2.26 |
| Beets | 2.14 |
| Zuchinis | 2.11 |
| Rocket | 2.05 |
| Chinese cabbage | 2.03 |
| Green onions | 1.85 |
| Avocado | 1.84 |
| Radish | 1.8 |
| Asparagus | 1.78 |
| Mustard | 1.47 |
| Spinach | 1.43 |
| Parsley | 1.37 |
| of Chinese cabbage | 1.18 |
| Nopales | 1.13 |
| Zherukha | 0.79 |
| Broccoli tops | 0.15 |
Saturated and unsaturated fats
Don't let these big words confuse you.Simply put, different types of fats behave differently in our bodies, which means that not all fats are bad for us.
Saturated fats are generally solid at room temperature (butter), while unsaturated fats are liquid at room temperature (olive oil).Saturated fats are found in animal products such as meat, dairy and eggs, while unsaturated fats come from plant sources such as nuts, seeds and some vegetables (avocados and olives).
On a ketogenic diet, you will consume a certain amount of fat per day depending on your specific parameters and diet goals, so do your best to consume equal amounts of saturated and unsaturated fats for best results.
Foods you shouldn't eat while on a diet
To increase your chances of weight loss success, you need to eliminate as much junk food from your diet as possible.This is important to prevent temporary weakness.
List of prohibited products:
Cereals and starch products
- Flour, pizza, pasta, bread, biscuits, cereals, crackers, corn, oats, potatoes, rice and baked goods.
Anything containing sugar
- Any refined sugar, sweets, desserts, fruit juices, milk chocolate, baked goods, soft drinks, etc.
Reduce Omega-6 fatty acids
- A typical diet has an omega-6 to omega-3 fatty acid ratio of 20:1.In this same diet, it should be no more than 4:1.
- Stay away from factory-farmed fish and pork due to their high Omega-6 content.
- Avoid oils such as soybean, canola, peanut, sesame, sunflower, corn and grapeseed oils.
Most fruits
- It is recommended to avoid most fruits, but if you decide to indulge in some fruit, you can eat berries in small quantities.
- Stay away from dried fruit
Legumes
- Avoid eating beans, peas or lentils due to their high carbohydrate content.
Processed foods
- Avoid packaged foods that contain trans fats, preservatives, added sugars, and any other junk you can't even pronounce.
Alcohol
- Avoid beer, sugary alcoholic beverages and sweet wine.
Artificial sweeteners
- Sweeteners such as sucralose or others that contain aspartame can cause excessive cravings or other problems.
Low fat and carbohydrate foods
- Most of these products are high in carbohydrates or contain large amounts of artificial ingredients.
Things to consider before starting a diet
As with any lifestyle change, you need to get into the right mindset and plan your trip.If you don't plan your weight loss goals, your chances of success will decrease dramatically.You don't want to be the average person who "says" they will change, you want to be the person who actually does it.
Here are 6 tips to follow before committing to the keto diet:
- It is in your best interest to consult a professional (doctor and/or nutritionist) before starting this diet to a) have blood tests done to make sure you don't have any underlying health conditions and b) make sure you have enough knowledge so you can start eating healthy and not just throw away foods you think are unhealthy and eat very little.
- Get rid of all foods that are not included in the keto diet.Search your refrigerator, pantry, cupboards and donate or throw away any foods that are not keto-friendly.
- Learn to read food labels.Find out what macronutrients are and how to count them.You need to learn the basics before starting a ketogenic diet.
- Gradually reduce your sugar and carbohydrate intake.Your transition to ketosis will be much smoother if you gradually reduce your carbohydrate intake instead of starting right away.The likelihood of dealing with the “keto flu” will decrease, and you will feel more comfortable in the initial stages of transitioning to full keto.
- Drink plenty to help your body adapt smoothly.
- Learn how to measure ketone levels.It would be in your best interest to study the levels of ketosis in your diet so you know how to eliminate any future problems.What are the benefits of eating this way?
What is the advantage of such nutrition?
Clinical studies and scientific evidence suggest that the ketogenic diet offers many health benefits for girls: increased energy, weight loss, increased cognitive performance, support for blood sugar balance and improved cardiovascular health.
Improved mental function
When following a ketogenic diet, the brain uses ketone bodies instead of glucose as its primary fuel source.This step helps increase the production of brain-derived neurotrophic factor, which promotes greater neuronal function, improved mental alertness/clarity, and improved cognition.
Improved blood sugar control
Research has shown that low-carb diets help support insulin metabolism in the body.Reducing carbohydrates helps keep blood glucose levels stable by breaking down fats and proteins (which are long-term sources of energy).
Weight loss
The low-calorie ketogenic diet encourages the body to use fat as fuel, and clinical evidence supports its effectiveness for weight loss.Additionally, a ketogenic diet can help suppress appetite and reduce food cravings because ketones increase satiety signals in the brain.
Greater energy
In ketosis, the body uses fats and ketones as fuel instead of glucose, providing the body and brain with the constant energy needed to maintain physical performance.
Improved cardiovascular function
Research shows that a ketogenic diet can help maintain a healthy blood lipid balance in women.In fact, inflammation and oxidative stress tend to be lower in people on a keto diet than in those on a high-carb diet.
Keto diet plan options
Changes in the pattern will depend on your goals and body characteristics.
It is typically recommended that you use a standard keto diet during your initial transition to a low-carb lifestyle and into a state of ketosis.Once your body has “adapted to fat as an energy provider,” you can experiment a bit and decide which ketogenic diet plan to follow long-term.
Norm
The standard keto diet plan is best for people who are just starting a low-carb diet and want to quickly adapt to ketosis.This plan is also suitable for those who want to improve their health and physical stamina.
Concentrated
If you've found that strictly following a standard keto diet leaves you feeling sluggish and unable to fully exercise throughout the week, then this is the perfect way to supplement intermittent carb loading with a targeted keto diet.To do this, consume approximately 30-50 grams of carbohydrates along with moderate protein and fat as a pre-workout (up to five times per week).
Cyclic
The cyclical keto diet eating plan is a progressive type of ketogenic diet that involves intermittent, “repeated” carbohydrate loading on certain days of the week.For example, you can replenish yourself with 300 grams of carbohydrates integrated into your diet (these days you should reduce your fat intake).This allows the body to replenish muscle glycogen and may be the best option for very active people and those who exercise a lot.
The next section is about special supplements you should consider when following a ketogenic diet meal plan.Read on to find out all about the supplements we recommend to optimize your ketogenic lifestyle!
What supplements should I take?
Exogenous ketones
Exogenous ketones are typically bioavailable salts of beta-hydroxybutyrate, a source of exogenous ketones that rapidly induce ketosis (usually within 30 minutes).
How does it work?
Causes acute nutritional ketosis within 15 minutes of ingestion.Acute ketosis occurs when blood ketone levels simultaneously exceed 0.5 millimoles per liter.
TSC oil
MCT oil is a blend of caprylic (C8) and capric (C10) triglyceric acids, special types of medium-chain triglycerides.TSC may help support cognitive function, and preclinical studies suggest that TSC may also aid mitochondrial function.TSC oil supplements also temporarily increase ketone levels, which serve as an alternative energy source for the brain and muscle tissue.
How does it work?
It helps increase ketone production and provides energy.Medium triglyceride supplements can temporarily increase ketone production compared to regular long-chain triglycerides.
Electrolyte/mineral supplements
Electrolyte levels in the body may decrease when following a keto diet due to reduced cellular hydration.In these cases it is advisable to consider using an electrolyte/mineral supplement or taking additional minerals in tablet form.
How does it work?
Helps maintain healthy levels of micronutrients in the body.
The best selection of foods for the keto diet
Below is a complete list of the best approved foods to choose from for a ketogenic eating plan:
Protein sources
- Egg
- Salmon
- Tuna
- Herring
- Trout
- Steak
- Minced meat
- Türkiye
- Sardines
- Lamb
- Pig
- Buffalo meat
- Chicken
- Protein powder (whey, casein, etc.)
Vegetables
- Asparagus
- Soybeans
- Broccoli
- Brussels sprouts
- Cabbage (bok choy, green, red)
- Cauliflower
- Celery
- cucumber
- Eggplant
- Green or green beans
- Artichoke
- Kimchi
- Leafy vegetables (arugula, dandelion, spinach, chard, radicchio, watercress)
- Lettuce
- Mushrooms
- Okra
- Onions (green, brown, red, shallots)
- Peppers (jalapeno, sweet, chili)
- Radish
- Sauerkraut
- Algae
- Sprouts
- Sweet peas, snow peas
- Tomatoes
- turnip
- Water chestnuts
Oils and fats
- Avocado
- Sunflower oil
- Avocado oil
- Coconut oil
- Grapeseed oil
- Olive oil
- Sesame oil
- Flaxseed oil
- Raw nuts/seeds
- Walnut oils
- Coconut milk
- Olives
Drinks
- Coffee/espresso
- Caffeine-free and unsweetened teas (green, mint, chamomile, hibiscus, etc.)
- Mineral water (distilled or sparkling)
- Waterfall
Sweeteners
- Luo Han Guo
- Stevia
- Xylitol
Spices, herbs and condiments
- Cocoa (powder)
- bone broth
- Flavored extracts (almond, vanilla, etc.)
- Garlic
- Ginger
- Aromatic herbs, fresh or dried (dill, basil, onion, coriander, mint, oregano, rosemary, sage, thyme, etc.)
- Horseradish
- Mustard
- Lemon
- Sauce (unsweetened)
- Soy sauce
- Spices, fresh or dried (chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
- Vinegar