Ketogenic diets are 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 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.
Thus, ketogenic diets initially involve 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 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 function, more stable energy levels, faster weight loss, and increased resistance to stress.
Although you already know that the keto diet is a low-carb meal plan, there is still a lot to learn about how to stick to this meal 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 types/options of meal plans, 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-carb eating pattern that includes moderate protein intake and high amounts of healthy fats.Reducing your carb intake helps your body go into a state that promotes the breakdown of fat (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 where your body uses fat to produce biological energy during periods of food deprivation (mainly 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 after you reach a state of nutritional ketosis.
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 kg of excess weight lost is about 6 kg over six months.
What does a ketogenic diet plan consist of?
A typical plan for this diet looks like 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 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, avocados, nuts/seeds.
This rough macronutrient ratio is a general guide 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;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, carbs and high sugar foods, which is a lot easier than it sounds once you learn how to replace high sugar foods with high protein and high fat foods.
Following this diet means you will eat a lot of meat, dairy products and vegetables.You will consume 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 protein-rich and filling foods.Along with a high percentage of fat, you will need to control your protein intake.It is 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 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 diet high in protein and fat.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 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 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 restrict your carbs, your body may go into gluconeogenesis instead of ketosis, and you won't experience any of the benefits of the ketogenic diet.
How to control protein intake
Now that you have a brief understanding of why too much protein is not good for the ketogenic diet, it's time to learn how much protein you should eat per 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 much carbs, proteins and fats you should be consuming based on your body type.It also depends on your lifestyle (how active you are) as well as age, gender, etc.
Now that you have a brief understanding of why too much protein is not good for the ketogenic diet, it's time to learn how much protein you should eat per 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 much carbs, proteins and fats you should be consuming based on your body type.It also depends on your lifestyle (how active you are) as well as 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 and still consume fewer calories than a single serving of other keto-friendly foods.Vegetables are high in fiber, which is not only great for controlling 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 be honest, many of us don't eat vegetables every day), this positive change isn't that hard to make a part of 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 beware...
Because there are vegetables that you should avoid during the diet because they contain high amounts of carbohydrates.These are mostly root vegetables that grow underground.Here are some vegetables that should be limited:
- Bow
- garlic
- mushrooms
- TOMATO
- pepper
- leek
- potato
Table of carbohydrate content in vegetables
| TITLE | Number of carbohydrates, g |
| Garlic | 30.96 |
| Sweet potato | 23.78 |
| Taro | 22.36 |
| Water chestnut | 20.94 |
| Sweet potatoes | 17.12 |
| potato | 16.77 |
| corn | 16.32 |
| Ginger | 15.77 |
| Green peas | 13.57 |
| Pasternak | 13.09 |
| leek | 12.35 |
| Lotus root | 12.33 |
| Chestnuts | 9.69 |
| Soy | 8.47 |
| Bow | 7.64 |
| Celery | 7.4 |
| Chili 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 |
| Mini carrots | 5.34 |
| Red cabbage | 5.27 |
| horse | 5.15 |
| Brussels sprouts | 5.15 |
| The artichoke | 5.11 |
| Enoki mushroom | 5.11 |
| Peas | 4.95 |
| Shallo | 4.74 |
| turnip | 4.63 |
| Shiitake mushroom | 4.29 |
| Mitaka mushroom | 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 |
| Green cabbage | 3 |
| Serrano pepper | 3 |
| cauliflower | 2.97 |
| Green pepper | 2.94 |
| Eggplant | 2.88 |
| OLIVES | 2.8 |
| TOMATO | 2.69 |
| Kohlrabi | 2.6 |
| championship | 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 |
| Broccoli balls | 0.15 |
Saturated and unsaturated fats
Don't let these wonderful 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, milk 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 diet goals, so do your best to consume equal amounts of saturated and unsaturated fats for best results.
Foods you shouldn't eat on a diet
To increase the likelihood of weight loss success, you need to eliminate as many junk foods as possible from your diet.This is important to prevent temporary weakness.
List of prohibited products:
Cereals and starch products
- Flour, pizza, pasta, bread, cookies, cereal, crackers, corn, oats, potatoes, rice and baked goods.
Anything with sugar
- Any refined sugar, sweets, candies, fruit juices, milk chocolate, baked goods, sodas, etc.
Decreased Omega-6 fatty acids
- A typical diet has a ratio of omega-6 to omega-3 fatty acids of 20:1.In the 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 indulge in fruits, you can eat berries in small quantities.
- Stay away from dry fruits
Legumes
- Avoid eating beans, peas or lentils because of 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 drinks and sweet wine.
Artificial sweeteners
- Sweeteners such as sucralose or others containing aspartame may cause excessive cravings or other problems.
Foods low in fat and carbohydrates
- 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 in the right mindset 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 will change, you want to be the person who actually does.
Here are 6 tips to follow before embarking on the keto diet:
- It's in your best interest to see a professional (doctor and/or nutritionist) before starting this diet to a) get your blood tested 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 cutting out foods you think are unhealthy and eating too little.
- Get rid of all foods that are not included in the keto diet.Search your fridge, pantry, cupboards and donate or throw away any food that doesn't fit these.
- Learn how 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 intake of sugar and carbohydrates.Your transition into ketosis will be much smoother if you gradually reduce your carb intake instead of jumping right into it.The chance of dealing with the "keto flu" will decrease and you will become more comfortable in the initial 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 levels of ketosis in your diet so you know how to eliminate any problems in the future.What are the benefits of eating this way?
What is the benefit of such food?
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.
Improving 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, improved alertness/mental clarity, and improved cognition.
Improved blood sugar control
Research has shown that low-carb diets help support the body's metabolism of insulin.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 trials support its effectiveness for weight loss.Additionally, a 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 fats and ketones as fuel instead of glucose, providing your body and brain with the constant energy needed to maintain physical performance.
Improving 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 following a keto diet than in those following a high-carb diet.
Keto diet plan options
Changes in the scheme will depend on your goals and body characteristics.
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 is "adapted to fat as an energy provider", you can experiment a bit and decide which keto diet plan 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 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 keto diet leaves you feeling sluggish and unable to fully exercise throughout the week, then this is the perfect way to integrate permanent carb loading with a targeted keto diet.To do this, consume about 30-50 grams of carbohydrates along with moderate protein and fat as before training (up to five times a week).
cyclic
The cyclical keto diet meal plan is a type of progressive ketogenic diet that involves permanent "repetitive" carb loading on certain days of the week.For example, you can replenish with 300 grams of integrated carbohydrates in 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 diet meal plan.Read on to learn all about the supplements we recommend to optimize your keto lifestyle!
What supplements should I take?
Exogenous ketones
Exogenous ketones are usually bio-available salts of beta-hydroxybutyrate, a source of exogenous ketones that induce ketosis quickly (usually within 30 minutes).
How does this work?
Causes acute nutritional ketosis within 15 minutes of ingestion.Acute ketosis occurs when ketone levels in the blood simultaneously rise above 0.5 millimoles per liter.
TSC oil
MCT oil is a mixture of caprylic (C8) and capric (C10) triglyceride acids, special types of medium-chain triglycerides.TSC may help support cognitive function, and preclinical studies suggest that TSC may also help 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?
It 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 can drop when you're on a keto diet due to decreased cellular hydration.It is advisable in such cases to consider using an electrolyte/mineral supplement or taking additional minerals in tablet form.
How does this work?
It helps maintain healthy levels of micronutrients in the body.
The best food selection for the Keto diet
Below is a complete list of the best approved foods to choose for a ketogenic meal plan:
Protein sources
- egg
- Salmon
- Tuna
- Herring
- Trout
- Steak
- Ground beef
- Turkey
- 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
- The artichoke
- Kimchi
- Leafy greens (arugula, dandelion, spinach, Swiss chard, radicchio, watercress)
- Lettuce
- The mushroom
- Okra
- Onion (green, brown, red, onion)
- Peppers (jalapeno, sweet, hot)
- Radish
- Sauerkraut
- algae
- wrong conceptions
- Sugar snap peas, snow peas
- TOMATO
- turnip
- Water chestnut
Oils and fats
- avocado
- Sunflower oil
- Avocado oil
- Coconut oil
- Grape seed oil
- Olive oil
- Sesame oil
- Linseed oil
- Raw nuts/seeds
- Nut oils
- Coconut milk
- OLIVES
beverages
- Coffee/espresso
- Caffeine-free, sugar-free 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 (fennel, basil, chives, cilantro, mint, oregano, rosemary, sage, thyme, etc.)
- Horseradish
- mustard
- Lemon
- Salsa (unsweetened)
- Soy sauce
- Spices, fresh or dry (chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
- vinegar