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 – which 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 lovers of fatty meat who can do without bread and sweets.
So, ketogenic diets initially include high intakes of protein and fat and very low amounts of carbohydrates.As a result, the body must use fats and ketones 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 numerous clinical studies confirming its therapeutic properties.These benefits typically include improved mental function, more stable energy levels, faster weight loss, and increased resilience to stress.
Although you already know that the keto diet is a low-carb diet, there is still a lot to learn about how to stick to this diet and get results without failure.In this guide, we'll take a closer look at the physiology and benefits of this diet, the different meal plan types/options, and how to create your own menu (with a sample meal schedule).
What is a ketogenic diet?
The ketogenic diet is a low-carb diet that includes moderate protein intake and high amounts of healthy fats.Reducing your carbohydrate intake helps your body shift to a state that promotes the breakdown of fats (from both your diet and your body) to produce ketones 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 times of nutritional deficiency (primarily carbohydrates).
When you follow a ketogenic diet, your brain, like other organs, relies on ketones for energy.Ketones begin to be produced in the body once you have reached a state of nutritional ketosis.
How many kg can you lose?
All results are strictly individual.After analyzing 6 studies on the ketogenic diet, participants were able to lose between 3.2 kilos and 12 kilos after 6 months.The approximate average value of kg of excess weight lost is around 6 kg over six months.
What is a ketogenic diet?
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-starchy vegetables, or small amounts of fiber-rich legumes and fruits;20 to 30% of calories come from proteins, such as meat and certain plants;and 60-70% of calories come from healthy fats such as flaxseed oil, fish oil, avocado, nuts/seeds.
This approximate macronutrient ratio serves as a general guideline for all meals of 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 the ketosis diet, use a 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 about replacing one source of calories with others that you consume rather than a complete overhaul of your diet.The biggest difference is avoiding processed foods, carbs, and foods high in sugar, which is a lot easier than it seems once you learn how to replace foods high in sugar with foods high in protein and fat.
Following this diet means you will eat lots of meat, dairy and vegetables.You will eat very little, if any, fruit and no grains at all.
The role of protein in the ketogenic diet
People who adopt a ketogenic diet support the idea of eating foods that are high in protein and filling.In addition to a high percentage of fat, you will need to control 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 that they need to increase their protein intake.This isn't true, and in fact, too much protein can actually "kick" you out of ketosis.A common mistake is to think of the ketogenic diet as a diet high in protein and fat.This is incorrect because it is a high fat, moderate protein, limited carbohydrate diet.
Why is it bad to eat too much protein while on a ketosis diet?
As explained earlier, 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 eat more protein than your body needs, your body responds by increasing insulin levels and decreasing ketone levels in the blood.
What does that mean?
This means that if you limit your carbs, your body may switch to gluconeogenesis instead of ketosis, and you won't feel any benefits from the ketogenic diet.
How to control your protein intake
Now that you briefly understand why too much protein is not good for the ketogenic diet, it's time to know how much protein you need to eat per day on the keto diet to stay in ketosis.
You can use the keto diet calculator to enter all your information and find out how much carbs, protein, and fat you should be consuming 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 briefly understand why too much protein is not good for the ketogenic diet, it's time to know how much protein you need to eat per day on the keto diet to stay in ketosis.
You can use the keto diet calculator to enter all your information and find out how much carbs, protein, and fat you should be consuming 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 carbs, which means you can eat a fairly large meal while still consuming fewer calories than a single serving of other types of keto-friendly foods.Vegetables are high in fiber, which is not only great for controlling your appetite, but also good for your digestive system and overall health.
If you're not in the habit of eating multiple servings of vegetables each day (because, let's be honest, many of us don't eat vegetables every day), this positive change isn't that difficult to incorporate into your diet.
Safe Types of Vegetables
You want dark, leafy vegetables.Anything that looks like spinach or kale.Vegetables grown above ground (cruciferous vegetables) are optimal.
But be careful...
Because there are vegetables that you should avoid while dieting 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 of vegetables
| Title | Number of carbohydrates, g |
| Garlic | 30.96 |
| Sweet potato | 23.78 |
| Tarot | 10:36 p.m. |
| Water chestnuts | 20.94 |
| Sweet potatoes | 17.12 |
| Potatoes | 4:77 p.m. |
| But | 4:32 p.m. |
| Ginger | 3:77 p.m. |
| Green peas | 13.57 |
| Pasternak | 13.09 |
| Leek | 12:35 p.m. |
| lotus root | 12:33 p.m. |
| Chestnuts | 9.69 |
| Soy | 8.47 |
| Bow | 7.64 |
| Celery | 7.4 |
| Pepper | 7.31 |
| Carrot | 6.48 |
| Beet | 6.46 |
| Sweet onion | 6.64 |
| Rutabaga | 6.32 |
| grape leaves | 6.31 |
| pumpkin | 6 |
| Dandelion | 5.7 |
| Yellow pepper | 5.42 |
| Baby carrot | 5.34 |
| Red cabbage | 5.27 |
| Kale | 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 |
| Bean sprouts | 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 rod | 3 |
| Green cabbage | 3 |
| Seranno pepper | 3 |
| Cauliflower | 2.97 |
| Green pepper | 2.94 |
| Eggplant | 2.88 |
| Olives | 2.8 |
| Tomatoes | 2.69 |
| Kohlrabi | 2.6 |
| Mushrooms | 2.57 |
| Porcini mushrooms | 2.26 |
| Swiss chard | 2.14 |
| Zucchini | 2.11 |
| Rocket | 2.05 |
| Chinese cabbage | 2.03 |
| Green onions | 1.85 |
| Lawyer | 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 |
| Jeroukha | 0.79 |
| Broccoli leaves | 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, meaning 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 and seeds, as well as some vegetables (avocados and olives).
On a ketogenic diet, you'll consume a certain amount of fat per day based on your specific parameters and dietary goals, so do your best to consume equal amounts of saturated and unsaturated fats for best results.
Foods You Should Not Eat While Dieting
To increase your chances of successfully losing weight, you need to eliminate junk food from your diet as much as possible.This is important to avoid temporary weakness.
List of prohibited products:
Cereals and starchy products
- Flour, pizza, pasta, bread, cookies, cereal, crackers, corn, oats, potatoes, rice and baked goods.
Anything that contains sugar
- Any refined sugar, confectionery, desserts, fruit juices, milk chocolate, pastries, sodas, etc.
Reduce omega-6 fatty acids
- A typical diet has a ratio of omega-6 to omega-3 fatty acids of 20:1.In this same diet, it should not exceed 4:1.
- Stay away from factory-farmed fish and pork due to their high omega-6 content.
- Avoid oils like soy, canola, peanut, sesame, sunflower, corn and grapeseed.
Most fruits
- It is recommended to avoid most fruits, but if you decide to indulge in fruits, you can eat berries in small quantities.
- Stay away from dried fruits
Legumes
- Avoid eating beans, peas or lentils due to their high carbohydrate content.
Processed foods
- Avoid packaged foods containing trans fats, preservatives, added sugar, and any other junk you can't even pronounce.
Alcohol
- Avoid beer, sugary alcoholic drinks and sweet wine.
Artificial sweeteners
- Sweeteners such as sucralose or others containing aspartame may cause excessive cravings or other problems.
Low-fat and low-carb foods
- Most of these products are high in carbohydrates or contain high amounts of artificial ingredients.
Things to consider before starting a diet
As with any lifestyle change, you need to get in the right mindset and plan your trip.If you don't plan your weight loss goals, your chances of success will decrease significantly.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 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 your blood tested to make sure you do not have any underlying health conditions, and b) make sure you have enough knowledge that you can start eating healthily 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 fridge, your pantry, your cupboards and donate or throw out any foods that aren't keto-friendly.
- Learn to read food labels.Find out 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 much smoother if you gradually reduce your carb intake rather than jumping straight into it.The likelihood of dealing with the “keto flu” will decrease and you will become more comfortable in the early stages of your transition to full keto.
- Drink plenty of fluids to help your body adapt smoothly.
- Learn how to measure ketone levels.It would be in your best interest to study the ketosis levels 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 you follow a ketogenic diet, 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, improved alertness/mental 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 maintain stable blood sugar levels by breaking down fats and proteins (which are long-term sources of energy).
Weight loss
The low-calorie ketogenic diet encourages your body to use fat for fuel, and clinical evidence supports its effectiveness for weight loss.Additionally, a ketogenic diet can help suppress your appetite and reduce cravings because ketones increase satiety signals in your brain.
Increased energy
When in ketosis, your body uses fats and ketones for 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 who follow a keto diet than in those who follow a high-carb diet.
Keto Diet Options
Changes to the program will depend on your goals and body characteristics.
It is generally recommended to use a standard keto diet when initially transitioning to a low-carb lifestyle and into a state of ketosis.Once your body has become “adapted to fat as an energy supplier,” you can experiment a bit and decide which keto diet to follow in the long term.
Standard
The standard keto diet plan is best for people who are just starting a low-carb diet and want to adapt to ketosis quickly.This plan is also suitable for those who want to improve their health and physical stamina.
Concentrate
If you've noticed that strictly following a standard keto diet leaves you feeling sluggish and unable to exercise fully throughout the week, then this is the perfect way to integrate intermittent carb loading with a targeted keto diet.To do this, consume about 30 to 50 grams of carbohydrates along with protein and moderate fats pre-workout (up to five times per week).
Cyclic
The cyclical keto diet meal plan is a progressive type of ketogenic diet that involves intermittent “repeated” carbohydrate loading on certain days of the week.For example, you can fuel up with 300 grams of carbohydrates integrated into your diet (you should reduce your fat intake on these days).This allows your 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 eating 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 generally bioavailable salts of beta-hydroxybutyrate, a source of exogenous ketones that rapidly induce 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 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 contribute to mitochondrial function.TSC oil supplements also temporarily increase levels of ketones, which serve as an alternative energy source for the brain and muscle tissue.
How does this work?
Helps increase ketone production and provides energy.Medium triglyceride supplements may temporarily increase ketone production compared to regular long-chain triglycerides.
Electrolyte/mineral supplements
Electrolyte levels in your body may drop when you follow a keto diet due to decreased cellular hydration.It is advisable to consider using an electrolyte/mineral supplement in such cases, or taking additional minerals in tablet form.
How does this work?
Helps maintain healthy levels of micronutrients in the body.
Best Food Selection for the Keto Diet
Below is a comprehensive list of the best approved foods to choose from for a ketogenic diet:
Protein sources
- Eggs
- Salmon
- Tuna
- Herring
- Trout
- Steak
- Ground beef
- Türkiye
- Sardines
- Lamb
- Pork
- Buffalo meat
- Chicken
- Protein powder (whey, casein, etc.)
Vegetables
- Asparagus
- Bean sprouts
- Broccoli
- Brussels sprouts
- Cabbage (bok choy, green, red)
- Cauliflower
- Celery
- cucumber
- Eggplant
- Green or green beans
- Artichoke
- Kimchi
- Leafy vegetables (arugula, dandelion, spinach, Swiss chard, radicchio, watercress)
- Lettuce
- Mushrooms
- Okra
- Onions (green, brown, red, shallots)
- Peppers (jalapeno, sweet, chili)
- Radish
- Sauerkraut
- Algae
- Shoots
- Snow peas, snow peas
- Tomatoes
- turnip
- Water chestnuts
Oils and fats
- Lawyer
- Sunflower oil
- Avocado oil
- Coconut oil
- Grapeseed oil
- Olive oil
- Sesame oil
- Linseed oil
- Raw nuts/seeds
- Nut oils
- Coconut milk
- Olives
Drinks
- Coffee/espresso
- Caffeine-free and unsweetened teas (green, mint, chamomile, hibiscus, etc.)
- Mineral water (distilled or sparkling)
- Water
Sweeteners
- Luo Han Guo
- Stevia
- Xylitol
Spices, herbs and seasonings
- Cocoa (powder)
- bone broth
- Flavored extracts (almond, vanilla, etc.)
- Garlic
- Ginger
- Fresh or dried herbs (dill, basil, onion, cilantro, mint, oregano, rosemary, sage, thyme, etc.)
- Horseradish
- Mustard
- Lemon
- Salsa (unsweetened)
- Soy sauce
- Fresh or dried spices (chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
- Vinegar