Ketogenic diets are increasingly popular in health and wellness circles.The term "ketogenesis" describes the body's process of 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 meats who can do without bread and sweets.
Thus, ketogenic diets initially include high intakes of proteins and fats and very low amounts of carbohydrates.As a result, the body must use fats 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 becoming a staple among health and fitness enthusiasts, and many clinical studies support its therapeutic properties.These benefits typically include better mental function, more stable energy levels, faster weight loss, and greater resistance to stress.
Although you already know that the ketogenic diet is a low-carb eating plan, there is still a lot to learn about how to follow this eating plan and achieve results without fail.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 (along with an example meal schedule).
What is a ketogenic diet plan?
The ketogenic diet is a low-carbohydrate eating pattern that includes moderate protein intake and high amounts of healthy fats.Reducing your carbohydrate intake helps your body move into a state that promotes the breakdown of fats (both from your diet and 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 the body uses fats to produce biological energy during times of nutritional deficiency (mainly carbohydrates).
When following a ketogenic diet, your brain, like other organs, relies on ketones for energy.Ketones begin to be produced in the body once a state of nutritional ketosis has been reached.
How many kg can you lose?
All results are strictly individual.After analyzing 6 studies that focused 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 about 6 kg in six months.
What is a ketogenic diet plan?
A typical plan for this diet is as follows (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 some plants;and 60% to 70% of calories come from healthy fats like flaxseed oil, fish oil, avocado, and nuts/seeds.
This approximate macronutrient ratio is a general guideline for all meals of the day.Your ideal micronutrient ratio may need to be slightly adjusted based on your physical activity and personal goals.
To calculate your energy needs on the ketosis diet, use a basic daily calorie needs calculator and then provide your calories using the macronutrient ratios above.Remember that proteins and carbohydrates contain four calories per gram;Fats contain nine calories per gram.
Basic concepts and rules of the ketogenic diet.
The ketogenic diet is more like replacing one source of calories with others you consume than a complete overhaul of your diet.The biggest difference is avoiding processed foods, carbohydrates, and high-sugar foods, which is much easier than it sounds once you learn to replace high-sugar foods with high-protein, high-fat foods.
Following this diet means that you will eat a lot of meat, dairy products, and vegetables.You will consume very little fruit, if any, and no grains.
The role of protein in the ketogenic diet
People who adopt a ketogenic diet support the idea of eating foods rich in protein and filling.Along with a high percentage of fat, it will be necessary to control protein intake.It is important to understand how proteins work on the ketogenic diet and how to get optimal results.
Since you are basically 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 “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 diet high in fat, moderate in protein and limited in carbohydrates.
Why is it bad to eat too much protein during a ketosis diet?
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 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 it mean?
This means that if you restrict your carbs, your body may go into gluconeogenesis instead of ketosis, and you won't experience 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 keto 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 ketogenic diet calculator to input all your data and find out how many carbs, protein, and fat 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 briefly understand why too much protein is not good for the keto 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 ketogenic diet calculator to input all your data and find out how many carbs, protein, and fat 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-carb, meaning you can eat a fairly filling meal and still consume fewer calories than a single serving of other types of keto foods.Vegetables are rich in fiber, which is not only great for controlling appetite, but is also good for the 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 that difficult to incorporate this positive change into your diet.
Types of safe 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 during the diet because they contain high amounts of carbohydrates.These are mainly tubers that are grown underground.Here are some vegetables you should limit:
- Bow
- garlic
- mushrooms
- tomatoes
- pepper
- leek
- potatoes
Table of carbohydrate content in vegetables.
| Qualification | Number of carbohydrates, g |
| garlic | 30.96 |
| sweet potato | 23.78 |
| tarot | 22.36 |
| water chestnuts | 20.94 |
| yams | 17.12 |
| potatoes | 16.77 |
| corn | 16.32 |
| ginger | 15.77 |
| green peas | 13.57 |
| Pasternák | 13.09 |
| leek | 12.35 |
| lotus root | 12.33 |
| chestnuts | 9.69 |
| soy | 8.47 |
| Bow | 7.64 |
| celery | 7.4 |
| chili | 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 |
| mini 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 |
| chicory | 3.58 |
| cucumber | 3.19 |
| white cabbage | 3.07 |
| bamboo stem | 3 |
| green cabbage | 3 |
| serrano pepper | 3 |
| cauliflower | 2.97 |
| green pepper | 2.94 |
| eggplant | 2.88 |
| olives | 2.8 |
| tomatoes | 2.69 |
| swede | 2.6 |
| mushrooms | 2.57 |
| porcini mushrooms | 2.26 |
| 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 |
| chinese cabbage | 1.18 |
| nopales | 1.13 |
| Zheruja | 0.79 |
| Broccoli tapas | 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 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 per day depending on your specific parameters and dietary goals, so try your best to consume equal amounts of saturated and unsaturated fats for best results.
Foods you should not eat while on a diet
To increase your chances of weight loss success, you should eliminate as much junk food from your diet as possible.This is important to prevent temporary weakness.
List of prohibited products:
Cereals and starchy products.
- Flour, pizza, pasta, bread, cookies, cereals, crackers, corn, oatmeal, potatoes, rice and baked goods.
anything with sugar
- Any refined sugar, candy, desserts, fruit juices, milk chocolate, baked goods, soft drinks, 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 be 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.
Most fruits
- It is recommended to avoid most fruits, but if you decide to enjoy them, you can eat berries in small quantities.
- Stay away from nuts
legumes
- Avoid eating beans, peas or lentils due to their high carbohydrate content.
processed foods
- Avoid packaged foods that contain trans fats, preservatives, added sugar, and any other junk you can't even pronounce.
Alcohol
- Avoid beer, sugary alcoholic beverages, and sweet wine.
artificial sweeteners
- Sweeteners like sucralose or others that contain aspartame can cause excessive cravings or other problems.
Foods low in fat and carbohydrates
- 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'll change, you want to be the person who actually does.
Here are 6 tips to follow before committing to the ketogenic diet:
- It is best for you to consult a professional (doctor and/or nutritionist) before starting this diet to a) get a blood test to make sure you do not have any underlying health conditions, and b) make sure you have enough knowledge so that you can start eating healthy and not just throw out foods that you think are unhealthy and eat very little.
- Get rid of all foods that are not included in the ketogenic diet.Look in your refrigerator, pantry, and cupboards and donate or throw away any foods that are not keto-friendly.
- Learn to read food labels.Discover 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 carbohydrate intake instead of jumping straight into it.The likelihood of dealing with the “keto flu” will decrease and you will feel more comfortable in the initial stages of your transition to the full ketogenic diet.
- Drink plenty 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 to know how to eliminate any future problems.What are the benefits of eating this way?
What is the benefit of such nutrition?
Clinical studies and scientific evidence suggest that the ketogenic diet provides 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 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 greater neural function, better mental acuity/clarity, and better cognition.
Better 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 energy sources).
weight loss
The low-calorie ketogenic diet encourages the body to use fat for 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 following a ketogenic diet than in those following a high-carbohydrate diet.
Ketogenic Diet Plan Options
The changes in the scheme will depend on your goals and body characteristics.
It is generally recommended to use a standard ketogenic diet during the 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 little and decide which ketogenic diet plan to follow long-term.
Standard
The standard ketogenic 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 endurance.
focused
If you've noticed that strictly following a standard ketogenic diet leaves you sluggish and prevents you from fully exercising during the week, then this is the perfect way to integrate intermittent carb loading with a specific ketogenic diet.To do this, consume between 30 and 50 grams of carbohydrates along with protein and moderate fats as a pre-workout (up to five times a week).
cyclic
The cyclical ketogenic 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 with 300 grams of carbohydrates integrated into your diet (you should reduce fat consumption 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 discusses special supplements you should consider when following a ketogenic diet meal 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 typically bioavailable salts of beta-hydroxybutyrate, a source of exogenous ketones that rapidly induce ketosis (typically within 30 minutes).
How does this work?
Causes acute nutritional ketosis within 15 minutes of ingestion.Acute ketosis occurs when blood ketone levels simultaneously increase above 0.5 millimoles per liter.
TSC oil
MCT oil is a mixture 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 support 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 decrease when following a ketogenic 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.
The best food selection for the ketogenic diet
Below is a complete list of the best approved foods to choose for a ketogenic eating plan:
Protein sources
- eggs
- Salmon
- tuna
- herring
- trout
- steak
- ground meat
- turkey
- sardines
- Lamb
- pig
- 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 green vegetables (arugula, dandelion, spinach, chard, chicory, watercress)
- lettuce
- Fungus
- okra
- Onions (green, brown, red, shallots)
- Peppers (jalapeño, sweet, chili)
- Radish
- sauerkraut
- algae
- Sprouts
- Sweet peas, snow peas
- tomatoes
- turnip
- water chestnuts
Oils and fats
- avocado
- sunflower oil
- avocado oil
- coconut oil
- grape seed oil
- olive oil
- sesame oil
- linseed oil
- Raw nuts/seeds
- Walnut oils
- coconut milk
- olives
Drinks
- Coffee/espresso
- Teas without caffeine and without sugar (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
- Herbs, fresh or dried (dill, basil, onion, cilantro, mint, oregano, rosemary, sage, thyme, etc.)
- horseradish
- mustard
- lemon
- Sauce (sugar-free)
- soy sauce
- Spices, fresh or dried (chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
- Vinegar