Ketogenic diets are becoming increasingly popular in health and wellness circles.The term "ketogenesis" describes the body's process of forming special organic substances - ketones - which serve as a source of energy (in addition to fatty acids) when carbohydrate intake is reduced.
For fat meat lovers who can do without bread and sweets, this is an ideal way to lose weight.
Therefore, ketogenic diets initially include a high intake of proteins and fats as well as very low amounts of carbohydrates.Therefore, 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, with many clinical studies supporting its therapeutic properties.These benefits typically include improved mental performance, more stable energy levels, faster weight loss, and increased resistance to stress.
Although you already know that the keto diet is a low-carb eating plan, there is still a lot to learn about how to follow this diet plan and achieve results without failures.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 a sample meal plan).
What is a Ketogenic Diet Plan?
The ketogenic diet is a low-carb diet that includes moderate protein intake and large amounts of healthy fats.Reducing your carbohydrate intake helps your body enter a state that promotes the breakdown of fats (both from 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 fats for biological energy production during times of nutrient deficiency (mainly carbohydrates).
On a ketogenic diet, your brain, like other organs, relies on ketones for energy.Once you reach the state of nutritional ketosis, the body begins producing ketones.
How many kg can you lose?
All results 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 approximate average value of kilograms of excess weight lost is around 6 kg within six months.
What does a ketogenic diet plan consist of?
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 legumes and high-fiber 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 such as flax oil, fish oil, avocado, nuts/seeds.
This approximate macronutrient ratio is a general guideline for all meals per 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 while on the ketosis diet, use a simple daily calorie requirement calculator and then divide your calories based on the macronutrient ratios above.Remember that protein 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 about replacing one source of calories with others that you consume, rather than a complete change in your diet.The biggest difference is avoiding processed foods, carbohydrates, and foods high in sugar.This is a lot easier than it sounds once you learn how to replace foods high in sugar with foods high in protein and fat.
This diet means you eat lots of meat, dairy, and vegetables.They will consume very little, if any, fruit and no grains at all.
The role of protein in the ketogenic diet
People on a ketogenic diet support the idea of eating protein-rich and filling foods.In addition to high fat content, you need to control your protein intake.It's important to understand how protein works in the keto diet and how to achieve optimal results.
Since you're essentially cutting 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 actually “snap” you out of ketosis.A common mistake is that people think of the ketogenic diet as a high-protein, high-fat diet.This is incorrect because it is a high-fat, low-protein, low-carb diet.
Why is it bad to eat too much protein on a ketosis diet?
As previously explained, ketosis occurs when the body uses ketones for fuel instead of carbohydrates.People don't realize that without carbohydrates, your body can create energy by breaking down proteins into glucose.This process is called gluconeogenesis.When 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 carbohydrate intake, your body may go into gluconeogenesis instead of ketosis and you will not get any benefit from the ketogenic diet.
How to control your protein intake
Now that you've briefly understood why too much protein is not good for the ketogenic diet, it's time to learn how much protein you need to consume per day on the ketogenic diet to stay in ketosis.
With the keto diet calculator you can enter all your data and find out how many carbohydrates, proteins and fats you should eat depending on your body type.It also depends on your lifestyle (how active you are) as well as your age, gender, etc.
Now that you've briefly understood why too much protein is not good for the ketogenic diet, it's time to learn how much protein you need to consume per day on the ketogenic diet to stay in ketosis.
With the keto diet calculator you can enter all your data and find out how many carbohydrates, proteins and fats you should eat depending 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 large meal and still consume fewer calories than a single serving of other keto-friendly foods.Vegetables are rich in fiber, which not only curbs your 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 face it, many of us don't eat vegetables every day), it's not that hard to incorporate this positive change into your diet.
Types of safe vegetables
You want dark and 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 a lot of carbohydrates.These are mainly root vegetables that are grown underground.Here are some vegetables to limit:
- Bow down
- 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 | 22.36 |
| Water chestnuts | 20.94 |
| sweet potatoes | 17.12 |
| potatoes | 16.77 |
| corn | 16.32 |
| Ginger | 15.77 |
| Green peas | 13.57 |
| Parsnip | 13.09 |
| Leek | 12.35 |
| Lotus root | 12.33 |
| Chestnuts | 9.69 |
| soybeans | 8.47 |
| Bow down | 7.64 |
| celery | 7.4 |
| Chili pepper | 7.31 |
| carrot | 6.48 |
| Beetroot | 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 |
| Radicchio | 3.58 |
| Cucumber | 3.19 |
| White cabbage | 3.07 |
| Bamboo stalk | 3 |
| Kale | 3 |
| Seranno pepper | 3 |
| Cauliflower | 2.97 |
| Green pepper | 2.94 |
| aubergine | 2.88 |
| Olives | 2.8 |
| Tomatoes | 2.69 |
| Kohlrabi | 2.6 |
| Mushrooms | 2.57 |
| Porcini mushrooms | 2.26 |
| Chard | 2.14 |
| zucchini | 2.11 |
| Arugula | 2.05 |
| Chinese cabbage | 2.03 |
| Spring 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 |
| Broccoli tops | 0.15 |
Saturated and unsaturated fats
Don't let these great words confuse you.Simply put, 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 consume a certain amount of fat per day depending on your specific parameters and dietary goals.Therefore, to achieve the best results, do your best to consume equal amounts of saturated and unsaturated fats.
Foods you shouldn't eat while dieting
To increase your chances of losing weight, you need to eliminate as much junk food from your diet as possible.This is important to prevent 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, sweets, desserts, fruit juices, milk chocolate, baked goods, sodas, etc.
Reduce omega-6 fatty acids
- A typical diet has an omega-6 to omega-3 fatty acid ratio of 20:1.On the same diet it should be no more than 4:1.
- Avoid factory farmed fish and pork due to their high omega-6 content.
- Avoid oils such as soy, canola, peanut, sesame, sunflower, corn and grapeseed.
Most fruits
- It is recommended to avoid most fruits.However, if you choose fruit, you can eat berries in small quantities.
- Stay away from dried fruits
legumes
- Avoid consuming 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 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 either high in carbohydrates or contain large amounts of artificial ingredients.
What you should consider before starting a diet
As with any lifestyle change, you need to develop the right mindset and plan your trip.If you don't plan your weight loss goals, your chances of success decrease dramatically.You don't want to be the average person who "says" they will change, but rather the person who actually does.
Here are 6 tips to follow before committing to the 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 do not have any underlying health conditions, and b) make sure you have sufficient knowledge so that you can start eating healthily and not just throw away foods that you consider unhealthy and eat very little.
- Eliminate all foods not included in the keto diet.Go through your refrigerator, pantry, and cupboards and donate or throw away any food that isn'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 much smoother if you gradually reduce your carbohydrate intake rather than going straight into ketosis.The likelihood of struggling with the “keto flu” will decrease and you will feel more comfortable in the early stages of your transition to the full keto diet.
- Drink plenty of fluids to help your body adjust smoothly.
- Learn how to measure ketone levels.It is in your best interest to examine the levels of ketosis in your diet so you know how to eliminate future problems.What are the benefits of such a diet?
What is the benefit of such a diet?
Clinical studies and scientific evidence suggest that the ketogenic diet offers many health benefits for girls: increased energy, weight loss, increased cognitive performance, support of blood sugar balance, and improved cardiovascular health.
Improved mental function
On a ketogenic diet, the brain uses ketone bodies instead of glucose as its primary source of energy.This switch helps increase the production of brain-derived neurotrophic factor, which promotes increased neuronal function, improved mental alertness/clarity, and improved cognition.
Improved blood sugar control
Research has shown that low-carb diets support the body's insulin metabolism.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 as fuel, and clinical evidence supports its effectiveness for weight loss.Additionally, a ketogenic diet can help curb your appetite and reduce food cravings because ketones increase satiety signals in your brain.
Increased energy
In ketosis, your 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 balance of blood lipids in women.In fact, inflammation and oxidative stress tend to be lower in people on a ketogenic diet than in people on a high-carb diet.
Keto Diet Plan Options
Changes in the scheme depend on your goals and body characteristics.
It is generally recommended to follow a standard keto diet when initially transitioning to a low-carb lifestyle and into the state of ketosis.Once your body is “adapted to fat for energy,” you can experiment a little and decide which keto diet plan you want to follow long-term.
standard
The standard keto diet plan is best for people who are just starting a low-carb diet and want to get used to ketosis quickly.This plan is also suitable for those who want to improve their health and physical endurance.
Concentrated
If you've noticed that strictly following a standard keto diet leaves you sluggish and unable to get enough exercise throughout the week, then this is the perfect way to incorporate intermittent carb intake into a targeted keto diet.To do this, consume about 30-50 grams of carbohydrates along with moderate proteins and fats before training (up to five times a week).
Cyclical
The Cyclic Keto Diet meal plan is a progressive form of the ketogenic diet that involves intermittent “repeated” carbohydrate intake on specific days of the week.For example, you can fill up with 300 grams of carbohydrates that you incorporate into your diet (on these days you should reduce fat intake).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 covers specific supplements you should consider when following a ketogenic diet plan.Read on to learn all about the supplements we recommend to optimize your ketogenic lifestyle!
Which supplements should I take?
Exogenous ketones
Exogenous ketones are typically bioavailable salts of beta-hydroxybutyrate, a source of exogenous ketones that quickly 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 rise above 0.5 millimoles per liter.
TSC oil
MCT oil is a blend of caprylic acid (C8) and capric acid (C10), 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 ketone levels, 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
On a keto diet, electrolyte levels in your body may decrease due to decreased cell hydration.In such cases, it is advisable to consider using an electrolyte/mineral supplement or taking additional minerals in tablet form.
How does this work?
Contributes to maintaining healthy micronutrient levels in the body.
Best food choices for the keto diet
Below is a complete list of the top approved foods to choose for a ketogenic diet plan:
Protein sources
- Eggs
- Salmon
- tuna
- herring
- trout
- steak
- minced meat
- Türkiye
- Sardines
- lamb
- pork
- Buffalo meat
- Chicken
- Protein powder (whey, casein, etc.)
Vegetables
- asparagus
- Bean sprouts
- broccoli
- Brussels sprouts
- Cabbage (pak choy, green, red)
- Cauliflower
- celery
- Cucumber
- aubergine
- Green or green beans
- artichoke
- Kimchi
- Leafy greens (arugula, dandelion, spinach, chard, radicchio, watercress)
- lettuce
- Mushrooms
- okra
- Onions (green, brown, red, shallots)
- Peppers (jalapeno, sweet, chili)
- radish
- sauerkraut
- Algae
- sprouts
- Sugar snap peas, sugar snap 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
- Nut oils
- Coconut milk
- Olives
Drinks
- Coffee/espresso
- Caffeine-free, unsweetened teas (green, mint, chamomile, hibiscus, etc.)
- Mineral water (distilled or sparkling)
- Water
sweeteners
- Luo Han Guo
- Stevia
- Xylitol
Spices, herbs and spices
- Cocoa (powder)
- Bone broth
- Flavored extracts (almond, vanilla, etc.)
- Garlic
- Ginger
- Herbs, fresh or dried (dill, basil, onion, coriander, mint, oregano, rosemary, sage, thyme, etc.)
- horseradish
- Mustard
- lemon
- Salsa (unsweetened)
- soy sauce
- Spices, fresh or dried (chilli powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
- Vinegar