The ketogenic diet is becoming increasingly popular in health and wellness circles.The term "ketogenesis" describes the body's process of creating special organic substances - ketones - that act as a source of energy (in addition to fatty acids) when carbohydrate intake is reduced.
This is an ideal way to lose weight for fatty meat lovers who can do without bread and sweets.
Therefore, the ketogenic diet initially includes a high protein and fat intake and a very low amount of carbohydrates.As a result, the body must use fat and ketone bodies as an energy source instead of glucose from carbohydrates to fuel the brain, heart, kidneys, muscles and other tissues in the body.
The ketogenic diet is a staple among health and fitness enthusiasts, with many clinical studies supporting its therapeutic properties.These benefits typically include better mental function, more stable energy levels, faster weight loss, and increased resistance to stress.
Even if you already know that the keto diet is a low-carb eating plan, there's still a lot to learn about how to stick to it and achieve results without fail.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 schedule).
What is a ketogenic diet plan?
The ketogenic diet is a low-carb eating pattern that includes moderate protein intake and healthy amounts of fat.Reducing your carbohydrate intake helps shift your body into a state that promotes the breakdown of fat (both from your diet and from your 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 your body uses fat for biological energy production during a nutritional deficiency (mostly carbohydrates).
When following a ketogenic diet, your brain, like other organs, relies on ketones for energy.Ketones begin to be produced in the body as soon as you reach a state of nutritional ketosis.
How many kg can you compartmentalize?
All decisions are strictly individual.After analyzing 6 studies that focused on the ketogenic diet, participants were able to lose between 3.2 kilograms and 12 kilograms after 6 months.The average value of about kg of body weight lost is about 6 kg over six months.
What is a ketogenic diet plan?
A typical plan for this diet looks like this (no matter how long it lasts): 10% of your total daily calories come from healthy carbohydrates, such as leafy greens, non-certified vegetables, or small amounts of high-fiber legumes and fruits;20% to 30% of calories come from protein, such as meat and some plants;and 60% to 70% of calories come from healthy fats such as flaxseed oil, fish oil, avocado, nuts/seeds.
These approximate macronutrient ratios are a general guideline for all meals for the day.The ideal micronutrient ratio for you may need to be adjusted slightly depending on your physical activity and personal goals.
To calculate your energy needs on a ketosis diet, use the basic daily calorie needs calculator, then proportion your calories using the macronutrient ratios above.Remember that protein and carbohydrates contain four calories per gram;Fat contains nine calories per gram.
Basics and rules of the ketogenic diet
The Keto Diet is more like replacing one source of calories with another that you eat rather than a complete overhaul of your diet.The biggest difference is avoiding processed foods, carbohydrates, and high sugar foods, which is easier than it sounds when you learn how to replace high sugar foods with high protein and high fat foods.
Going on this diet means you will eat a lot of meat, dairy products and vegetables.You will consume very little fruit, if any, and no seeds at all.
The role of protein in the ketogenic diet
People who follow a ketogenic diet support the idea of eating protein-rich and filling foods.Along with the high percentage of fat, you need to control your protein intake.It is important to understand how protein works in the keto diet and how to get optimal results.
Since you are essentially eliminating carbohydrates from your diet, some people find that they need to increase their protein intake.This is not true, and in fact, too much protein can "kick" you out of ketosis.A common mistake is that people see 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 while on a ketosis diet bad?
As previously explained, ketosis occurs when the body uses ketones for fuel instead of carbohydrates.People don't realize that in the absence of carbohydrates, your body can generate energy by breaking down protein 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 blood ketone levels.
What does that mean?
This means that if you restrict your carbs, your body may go into gluconeogenesis instead of ketosis, and you won't experience any of the benefits of a ketogenic diet.
How to control your protein intake
Now that you have a simple understanding of why too much protein is bad for a ketogenic diet, it's time to find out how much protein you need to eat each day on a keto diet to stay in ketosis.
You can use the Keto Diet Calculator to enter all your details and find out how much carbs, protein, and fat you should be eating 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 simple understanding of why too much protein is bad for a ketogenic diet, it's time to find out how much protein you need to eat each day on a keto diet to stay in ketosis.
You can use the Keto Diet Calculator to enter all your details and find out how much carbs, protein, and fat you should be eating 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-carb, meaning you can eat a relatively large serving and still take in fewer calories than a serving of other keto-friendly foods.Vegetables are high in fiber, which is not only good for controlling your appetite, but also good for your digestive system and overall health.
If you are not used to eating several servings of vegetables every day (because let's be honest, many of us do not eat vegetables every day), this positive change is not so difficult to make a part of your diet.
Safe types of vegetables
You want dark, leafy greens.Anything that looks like spinach or kale.Vegetables grown on the ground (cruciferous vegetables) are optimal.
But be careful...
Because there are vegetables that you need to avoid during the diet because they contain a high amount of carbohydrates.These are the main vegetables grown underground.Here are some vegetables to limit:
- Bow down
- Garlic
- mushrooms
- tomatoes
- pepper
- Leeks
- potatoes
Table of carbohydrate content in vegetables
| Title | Number of carbohydrates, g |
| Garlic | 30.96 |
| Sweet potatoes | 23.78 |
| Tarot | 22.36 |
| Water chestnuts | 20.94 |
| Sweet potatoes | 17.12 |
| Potatoes | 16.77 |
| Corn | 16.32 |
| Ginger | 15.77 |
| Green beans | 13.57 |
| Pasternak | 13.09 |
| Leeks | 12.35 |
| Lotus root | 12.33 |
| Chestnuts | 9.69 |
| Soy | 8.47 |
| Bow down | 7.64 |
| Celery | 7.4 |
| Chili pepper | 7.31 |
| Carrots | 6.48 |
| Beet | 6.46 |
| Sweet onion | 6.64 |
| Rutabaga | 6.32 |
| grape leaves | 6.31 |
| pumpkin | 6 |
| Dandelions | 5.7 |
| Yellow pepper | 5.42 |
| Mini carrots | 5.34 |
| Red cabbage | 5.27 |
| Kale | 5.15 |
| Brussels Sprouts | 5.15 |
| Artichokes | 5.11 |
| Enoki mushrooms | 5.11 |
| Peas | 4.95 |
| Red onion | 4.74 |
| turnip | 4.63 |
| Shiitake mushrooms | 4.29 |
| Mitaka mushroom | 4.27 |
| Okra | 4.25 |
| Dill | 4.2 |
| Grow beans | 4.12 |
| Broccoli | 4.04 |
| Physalis | 3.94 |
| Red pepper | 3.93 |
| Artichoke heart | 3.88 |
| Radicchio | 3.58 |
| cucumber | 3.19 |
| White cabbage | 3.07 |
| Bamboo Bamboo | 3 |
| Green cabbage | 3 |
| Seranno pepper | 3 |
| Cauliflower | 2.97 |
| Green pepper | 2.94 |
| Eggplant | 2.88 |
| Olive | 2.8 |
| Tomatoes | 2.69 |
| Kohlrabi | 2.6 |
| Champignons | 2.57 |
| Porcini mushrooms | 2.26 |
| Swiss chard | 2.14 |
| Zucchini | 2.11 |
| Arugula | 2.05 |
| Chinese cabbage | 2.03 |
| Green onions | 1.85 |
| Avocado | 1.84 |
| Radish | 1.8 |
| Asparagus | 1.78 |
| Mustard Greens | 1.47 |
| Spinach | 1.43 |
| Parsley | 1.37 |
| Bok Choy | 1.18 |
| Nopales | 1.13 |
| Zherukha | 0.79 |
| Top broccoli | 0.15 |
Saturated and unsaturated fats
Don't let these great words fool you.In short, different types of fat behave differently in our bodies, which actually means that not all fats are bad for us.
Saturated fats are usually 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 and seeds, and some vegetables (avocados and olives).
On a ketogenic diet, you will consume a certain amount of fat each 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 can't eat while on a diet
To increase your chances of success in losing weight, you need to remove junk food from your diet.This is important to avoid temporary weakness.
List of prohibited products:
Cereal and starch products
- Flour, pizza, pasta, bread, cookies, cereal, crackers, corn, oats, potatoes, rice and baked goods.
Anything with sugar
- Any refined sugar, candy, dessert, fruit juice, milk chocolate, baked goods, soda, etc.
Reduce omega-6 fatty acids
- A normal diet has a ratio of omega-6 to omega-3 fatty acids of 20:1. In the same diet, it should be no more than 4:1.
- Stay away from processed fish and pork because of their high Omega-6 content.
- Avoid oils such as soybean, canola, peanut, sesame, sunflower, corn and grapeseed.
Mostly fruits
- It is recommended to avoid most fruits, but if you decide to enjoy fruits, you can eat berries in small quantities.
- Avoid dry fruits
Beans
- Avoid eating beans, peas or lentils because of their high carbohydrate content.
Processed food
- Avoid packaged foods that contain trans fats, preservatives, added sugar, and other junk you can't name.
Alcohol
- Avoid beer, sweet alcoholic drinks and sweet wine.
Artificial sweeteners
- Sweeteners such as sucralose or others that contain aspartame can cause excessive cravings or other problems.
Low fat and low carb foods
- Most of these products are either 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 frame of mind and plan your journey.If you don't plan your weight loss goals, your chances of success will drop dramatically.You don't want to be the average person who "says" they're going to change, you want to be the person who actually does.
Here are 6 tips to follow before going on a keto diet:
- It is in your best interest to see a professional (doctor and/or nutritionist) before starting this diet to a) have your blood tested to make sure you don't have an underlying health condition, and b) make sure you have enough knowledge so you can start eating healthy and not just throwing away foods you think are unhealthy and eating very little.
- Eliminate all foods that are not included in the keto diet.Search the fridge, pantry, cupboards and either donate or throw out any foods that aren't keto friendly.
- Learn how to read food labels.Learn what macronutrients are and how to count them.It is necessary to learn the basics before starting a ketogenic diet.
- Gradually reduce your sugar and carbohydrate intake.Your transition into ketosis will be smoother if you gradually reduce your carbohydrate intake rather than jumping into it.The likelihood of dealing with the "keto flu" will decrease, and you'll be more comfortable in the early stages of your transition 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 level of ketosis in your diet so you know how to eliminate any future problems.What are the benefits of eating this way?
What are the benefits of such a diet?
Clinical studies and scientific evidence show that the ketogenic diet provides many health benefits for girls: increased energy, weight loss, improved cognitive performance, support for blood sugar balance, and better cardiovascular health.
Better mental function
When following a ketogenic diet plan, the brain uses ketone bodies instead of glucose as its primary fuel source.This switch helps increase the production of brain-derived neurotrophic factor, which promotes increased neuronal function, increased mental alertness/clarity, and better cognition.
Better blood sugar control
Research has shown that low-carb diets help support the body's insulin metabolism.Reducing carbohydrates helps maintain stable blood glucose levels by breaking down fats and proteins (which are long-term energy sources).
Weight loss
The low-calorie ketogenic diet encourages your body to use fat for fuel, and clinical evidence supports its effectiveness for weight loss.In addition, the ketogenic diet can help suppress your appetite and reduce food cravings because ketones increase satiety signals in your brain.
Increased energy
In ketosis, your body uses fat and ketones as fuel instead of glucose, providing the body and brain with the constant energy needed to maintain physical performance.
Better cardiovascular function
Research shows that the ketogenic diet can help maintain a healthy blood lipid balance in women.In fact, inflammation and oxidative stress tend to be lower in people following a keto diet than those following a high-carb diet.
Keto Diet Plan Options
The changes in this scheme depend on the goals and characteristics of your body.
It is generally recommended to use a standard keto diet during the initial transition to a low-carb lifestyle and into a state of ketosis.Once your body has become "adapted to fat as an energy provider," you can experiment a little and decide on a keto diet plan to follow long term.
Standard
A 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 endurance.
Focus
If you find that strictly following a standard keto diet leaves you sluggish and unable to fully exercise throughout the week, then this is the perfect way to integrate intermittent carb loading with a targeted keto diet.To do this, use about 30-50 grams of carbohydrates along with protein and moderate fat as a pre-workout (up to five times a week).
Cycle
A keto diet meal plan is a progressive type of ketogenic diet that involves "repetitive" carbohydrate loading on certain days of the week.For example, you can supplement with 300 grams of carbohydrates integrated into your diet (you should reduce your fat intake today).This allows your body to replenish muscle glycogen and is probably the best choice 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 food plan.Read on to learn all about the supplements we recommend to optimize your ketogenic lifestyle!
What supplements should I take?
Exogenous ketones
Exogenous ketones are usually the bioavailable salt of beta-hydroxybutyrate, a source of exogenous ketones that rapidly induces ketosis (usually within 30 minutes).
How does this work?
Causes acute nutritional ketosis within 15 minutes of ingestion.Acute ketosis occurs when blood ketone levels at the same time rise above 0.5 millimoles per liter.
tsc oil
MCT oil is a mixture of capric (C8) and capric (C10) triglyceride acids, a special type of medium chain triglyceride.TSC may help support cognitive function, and early studies suggest that TSC may also help mitochondrial function.TSC oil supplementation also increases ketone levels, which serve as an alternative energy source for brain and muscle tissue.
How does this work?
Helps increase ketone production and provide energy.Medium triglyceride supplementation may temporarily increase ketone production compared to regular long-chain triglycerides.
Electrolyte/mineral supplements
Electrolyte levels in your body may drop when you're on a keto diet due to decreased cellular hydration.It is advisable to consider using electrolyte/mineral supplements in such cases, or taking additional minerals in tablet form.
How does this work?
Helps maintain healthy levels of micronutrients in the body.
The best food selection for the keto diet
Here is a complete list of the best approved foods to choose for a ketogenic eating plan:
Source of protein
- Eggs
- Salmon
- Tuna
- Herring
- Trout
- Steak
- Ground beef
- Turkey
- Sardines
- Sheep
- Pork
- Buffalo meat
- Chicken
- Protein powder (whey, casein, etc.)
Vegetables
- Asparagus
- Grow beans
- Broccoli
- Brussels Sprouts
- Cabbage (bok choy, green, red)
- Cauliflower
- Celery
- cucumber
- Eggplant
- Mung or green beans
- Artichokes
- Kimchi
- Leafy vegetables (arugula, dandelion, spinach, swiss chard, radicchio, aircress)
- Lettuce
- Mushrooms
- Okra
- Onions (green, brown, red, shallot)
- Peppers (jalapeno, sweet, chili)
- Radish
- Sauerkraut
- Algae
- Shoot
- Sugar snap peas, snow peas
- Tomatoes
- turnip
- Water chestnuts
Oils and fats
- Avocado
- Sunflower oil
- Avocado oil
- Coconut oil
- Grapeseed oil
- Olive oil
- Sesame oil
- Hemp oil
- Raw nuts/seeds
- Peanut oil
- Coconut milk
- Olive
Drinks
- Coffee/espresso
- Decaffeinated, unsweetened tea (green, mint, chamomile, hibiscus, etc.)
- Mineral water (distilled or sparkling)
- Water
Sweetener
- Luo Han Guo
- Stevia
- Xylitol
Spices, Herbs and Seasonings
- Cocoa (powder)
- bone broth
- Flavored extracts (almond, vanilla, etc.)
- Garlic
- Ginger
- Herbs, fresh or dried (dill, basil, onion, cilantro, mint, oregano, rosemary, sage, thyme, etc.)
- Horseradish
- Mustard
- Lemon
- Salsa (without sugar)
- Soy sauce
- Spices, fresh or dry (chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
- Vinegar