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 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.
Thus, ketogenic diets initially include a high intake of protein and fat and very low amounts of carbohydrates.As a result, the body must use fat and ketone bodies as an energy source, rather than 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 eating plan, there is still a lot to learn about how to stick to 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 types/variations 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 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 a nutritional deficit (primarily 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 once you have reached 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 in 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 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 approximate ratio of macronutrients is 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 ketogenic diet, use a basic daily caloric 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 others that you consume, rather than changing your diet entirely.The biggest difference is avoiding processed foods, carbs, and foods high in sugar, which is a lot easier than it sounds once you learn how to replace high-sugar foods with high-protein, high-fat foods.
Going on this diet means you will eat a lot of meat, dairy and vegetables.You will consume very little, if any, fruit and no grains.
The role of protein in the ketogenic diet
People on a ketogenic diet support the idea of eating protein-rich and filling foods.Along with the high fat percentage, you will need to control your protein intake.It is important to understand how protein works in 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 actually "kick" you out of ketosis.A common mistake is that people view 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 on a ketogenic 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 instead 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 brief understanding of why too much protein is not good for the ketogenic diet, it's time to learn how much protein you should be eating per day on the keto diet to stay in ketosis.
You can use the Keto Diet Calculator to enter all of your data 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 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 be eating per day on the keto diet to stay in ketosis.
You can use the Keto Diet Calculator to enter all of your data 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 carbohydrates, which means you can eat a fairly large amount of food and still consume fewer calories than a serving of other keto-friendly foods.Vegetables are high in fiber, which is not only great for controlling appetite, but 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 incorporate into your diet.
Types of safe vegetables
You want dark and leafy greens.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 a diet because they contain large amounts of carbohydrates.These are mostly root vegetables that are grown underground.Here are some vegetables to limit:
- Bow
- garlic
- mushrooms
- tomatoes
- black 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 p.m |
| Lotus root | 12.33 |
| chestnuts | 9.69 |
| soybeans | 8.47 |
| Bow | 7.64 |
| Celery | 7.4 |
| Hot 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 |
| Cale | 5.15 |
| Brussels sprouts | 5.15 |
| Artichoke | 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 |
| Green cabbage | 3 |
| Serrano pepper | 3 |
| Cauliflower | 2.97 |
| Green pepper | 2.94 |
| eggplant | 2.88 |
| olives | 2.8 |
| tomatoes | 2.69 |
| Kohlrabi | 2.6 |
| champignons | 2.57 |
| Mushrooms | 2.26 |
| Mangold | 2.14 |
| Zucchini | 2.11 |
| Arugula | 2.05 |
| Chinese cabbage | 2.03 |
| Green onion | 1.85 |
| avocado | 1.84 |
| Radishes | 1.8 |
| Asparagus | 1.78 |
| Mustard | 1.47 |
| spinach | 1.43 |
| parsley | 1.37 |
| bok choy | 1.18 |
| Nopales | 1.13 |
| Jeruha | 0.79 |
| Broccoli marshmallows | 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 will consume a certain amount of fat per day depending 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 shouldn't eat on a diet
To increase your chances of losing weight, you need to eliminate as much junk food as possible from your diet.This is important to prevent 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 with sugar
- Any refined sugar, sweets, desserts, fruit juices, milk chocolate, baked goods, 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 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 grape.
Most fruits
- It is recommended to avoid most fruits, but if you decide to treat yourself to fruits, you can eat berries in small quantities.
- Stay away from dried 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 all kinds of other junk you can't even pronounce.
Alcohol
- Avoid beer, sweet alcoholic beverages and sweet wine.
Artificial sweeteners
- Sweeteners such as sucralose or others that contain aspartame can cause excessive appetite 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 decrease dramatically.You don't want to be the average guy who "says" he's going to change, you want to be the guy who actually does.
Here are 6 tips to follow before committing to the keto diet:
- It's 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 any underlying health problems, and b) make sure you have enough knowledge to start eating healthy, not just throwing out foods you think are unhealthy and eating very little.
- Get rid of all foods that are not included in the keto diet.Search your fridge, pantry, cupboards and donate or throw out any foods that are not keto friendly.
- 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.You will be less likely to deal with the "keto flu" and feel 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 research the levels of ketosis in your diet to know how to eliminate any future problems.What are the benefits of this diet?
What is the benefit of such a diet?
Clinical studies and scientific evidence show that the ketogenic diet provides many health benefits for girls: increased energy, weight loss, increased cognitive performance, maintenance of blood sugar balance, and improved cardiovascular health.
Improved mental function
When you follow 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 mental alertness/clarity, and improved cognition.
Improved blood sugar control
Research shows that low-carb diets help the body metabolize insulin.Cutting carbs helps keep blood sugar levels stable by breaking down fat and protein (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.Additionally, 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 your 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 following a keto diet than in those following a high-carb diet.
Keto Diet Plan Options
Modifications to 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 in a state of ketosis.Once your body has become "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 quickly adapt to ketosis.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 intermittent carb loading with a targeted keto diet.To do this, consume around 30-50 grams of carbohydrates along with moderate protein and fat as pre-workout (up to five times a week).
Cyclic
The cyclical keto diet meal plan is a progressive type of ketogenic diet that involves intermittent "repetitive" carb loading on certain days of the week.For example, you can supplement with 300 grams of carbohydrates integrated into your diet (during these days you should reduce your 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 is about special supplements to 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 usually bioavailable salts of beta-hydroxybutyrate, a source of exogenous ketones that rapidly induce ketosis (usually within 30 minutes).
how does this happen
Induces acute nutritional ketosis within 15 minutes of ingestion.Acute ketosis occurs when blood ketone levels simultaneously rise above 0.5 mmol per liter.
TSC oil
MCT oil is a mixture of caprylic (C8) and capric (C10) triglycerides, special types of medium-chain triglycerides.TSC may help support cognitive function, and preclinical studies show that TSC may also help mitochondrial function.TSC oil supplements also temporarily increase ketone levels, which serve as an alternative source of energy for the brain and muscle tissue.
how does this happen
It helps increase ketone production and provides energy.Medium-chain 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're on a keto diet due to decreased cellular hydration.It is recommended that you consider using an electrolyte/mineral supplement in such cases or taking additional minerals in tablet form.
how does this happen
Helps maintain healthy levels of micronutrients in the body.
The best food choices for the keto diet
Below is a complete list of the best approved foods to choose from for a ketogenic diet plan:
Protein sources
- eggs
- Salmon
- Tuna fish
- Herring
- trout
- Steak
- Minced 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
- Artichoke
- Kimchi
- Leafy vegetables (arugula, dandelion, spinach, Swiss chard, radicchio, watercress)
- lettuce
- mushrooms
- okra
- Onion (green, brown, red, shallot)
- Peppers (jalapeno, sweet, chili)
- Radishes
- Sauerkraut
- algae
- Sprouts
- Sugar snap 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
- Nut oils
- Coconut milk
- olives
Drinks
- Coffee/espresso
- Caffeine-free, unsweetened teas (green, mint, chamomile, hibiscus, etc.)
- Mineral water (distilled or carbonated)
- 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, coriander, mint, oregano, rosemary, sage, thyme, etc.)
- horseradish
- Mustard
- A lemon
- Salsa (unsweetened)
- soy sauce
- Spices, fresh or dried (chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
- Vinegar