The ketogenic diet: menus and comprehensive weight loss guide

Foods that make up the diet of the ketogenic diet

Several studies have shown that the ketogenic diet can help improve health in diseases such as epilepsy, cancer, Alzheimer's and multiple sclerosis. This diet also helps to reduce weight effectively.

In this article, you will find the menu, the list of products and a detailed guide for those who are starting their journey to the ketogenic diet. Read everything you need to know here.

What is the ketogenic diet?

Ketogenic diet, or also called the ketone diet, has similarities to the famous Atkins diet - a diet high in fat, low in carbohydrates and moderate in proteins.

When carbohydrates are replaced by fats in the diet, the body is forced to use fat as an energy source.

How does the ketogenic diet work?

To maintain body tone, nutrition and brain function, energy from food is required. The main and quick source of energy is carbohydrates, which are transformed into glucose and saturate the body with energy. If there are not enough carbohydrates in the diet to nourish the brain, the liver is forced to convert fat deposits into ketone bodies and fatty acids. This diet is extremely efficient in burning fat for energy. The body undergoes a metabolic change called ketosis, in which the ketone bodies are transported to the brain and used as an energy source instead of glucose.

The ketogenic diet also has a positive effect on people with diabetes, as a low-carb diet lowers blood sugar and insulin levels.

Result:The ketogenic diet is a diet high in fat and low in carbohydrates. It forces the body to extract energy not from carbohydrates, but from ketones, using fat, while the level of sugar and insulin in the blood decreases.

Previously, the ketogenic diet was prescribed for children with epilepsy because an increase in the ketone bodies in the blood (ketosis) reduces the incidence of epileptic attacks.

The ketogenic diet in the treatment of certain diseases

The mechanism and therapeutic effect of the ketone diet have been studied and applied to a wide range of diseases:

  • Alzheimer's disease;
  • Autism;
  • Multiple sclerosis;
  • Parkinson's disease;
  • Amyotrophic lateral sclerosis;
  • Some forms of cancer;
  • Metabolic syndrome and type 2 diabetes mellitus.

Ketogenic dietIt is also widely used by athletes involved in sports that require great body resistance. Most of the time, this is triathlon, cycling, marathons, when the body effectively burns fats as an energy source to preserve glycogen stores in the liver during prolonged exertion.

The ketogenic diet for weight loss

The ketogenic diet for weight loss

The ketogenic or fatty diet is widely known in Poland, which is not surprising, since the authorship is by Jan Kwasniewski, a Polish nutritionist. The diet is not only used successfully for various diseases, but also with the help of a ketogenic diet, you can lose weight quickly at 2, 5 to 3 kg per week.

The weight loss is due to the lack of carbohydrate-rich foods in the necessary diet: restriction of all simple carbohydrates, flour, candy and even potatoes. But during the ketone diet, fatty foods are allowed: cheeses, lard, dairy products, vegetable oils, nuts, seeds, meat, fatty fish, vegetables, you should give preference to fresh or frozen vegetables, low in carbohydrates and leavesgreen.

Types of ketogenic diet

Consider the 4 most common ketogenic diet options:

  1. Standard diet (SKD):a classic low-carbohydrate diet, with a predominance of foods high in fat and moderately protein in the diet. The proportions are about 75% fat, 20% protein and only 5% carbohydrates.
  2. Cyclic ketogenic diet (CKD):During the period of this diet, it is possible to include carbohydrate-rich days, but no more than two in seven days. You eat a standard ketone diet five days a week and a high-carbohydrate diet for two days.
  3. Targeted diet (CDD):such a ketogenic diet allows the addition of carbohydrates to the diet only during the training period, before or after it.
  4. High protein ketogenic diet:it resembles the standard ketogenic diet, but the percentage of protein increases. It involves up to 60% fat, 35% protein and 5% carbohydrates.

However, athletes, athletes and bodybuilders are more likely to use cyclic and targeted diet options, although standard and protein-rich ketogenic diets are now more studied.

In this article, we are examining the classic version of the standard ketogenic diet, although other options have general principles.

Result:Today, there are several options for the ketogenic diet, the most popular, recommended and well studied of which is the standard ketogenic diet.

How does the ketogenic diet help you lose weight?

The ketone diet effectively helps to reduce excess weight and is used as a prophylaxis for certain diseases. The advantage of the diet is that weight loss occurs without the tedious counting of calories, but only with the elimination of carbohydrates, and has advantages over low-fat diets.

This is evidenced by a study that involved people divided into 2 groups, the first group adhered to a ketogenic diet, the second followed a low calorie and fat diet, as a result, the participants in group 1 lost 2, 2 more weight thanthan group 2.

Result:The ketogenic diet has several advantages over low-fat diets, allowing you to lose a lot more weight without feeling hungry. An important role is also played by a decrease in blood sugar and insulin levels and an increase in the number of ketones.

Healthy high-fat foods for the keto diet

The ketogenic diet for diabetics

Diabetes mellitus is an endocrine disease characterized by insufficient production of insulin, metabolic disorders associated with glucose uptake.

Eating a ketogenic diet can help burn fat and reduce sugar levels, which is relevant for people with type 2 diabetes, pre-diabetes and metabolic syndrome.

One study found that a ketogenic diet improved insulin sensitivity by 75%. As a result of a study in which 21 patients with type 2 diabetes participated, it was found that 7 individuals significantly improved their general well-being and they were able to stop taking diabetes medications. This weight loss is a major advantage for people with type 2 diabetes.

Another study showed that the ketogenic diet was highly effective in which the participants lost 10 kg, which is different from the comparison group, whose participants ate a diet rich in carbohydrates and lost only 7 kg. In addition, 90% of the ketogenic group was able to discontinue drug treatment, compared with 60% of the high-carbohydrate group.

Result:a ketogenic diet can safely reduce weight and significantly improve well-being in type 2 diabetics.

Diseases for which the ketogenic diet is considered beneficial

This type of diet was previously used to treat children with epilepsy.

The therapeutic effect of the ketogenic diet is beneficial for several neurological diseases:

  • Cancer.The diet is part of the metabolic therapy for some types of cancer, the most promising being its use for glioblastoma.
  • Alzheimer's disease.Research in 2018 showed a positive effect of using a ketogenic diet, as ketone bodies correct energy deficits, which leads to a slowdown in the progression of the disease.
  • Epilepsy.Ketone bodies in the blood reduce the incidence of epileptic seizures in children, as a result of the study, in 90% of difficult cases of epilepsy, an improvement in the condition of the diet was found for 6-12 months.
  • Parkinson's disease.The ketogenic diet was found to have neuroprotective and anti-inflammatory properties and therefore has a potential therapeutic effect on this disease.
  • Multiple sclerosis.The ketogenic diet was found to have neuroprotective and anti-inflammatory properties that also improve the course of the disease.
  • Type II diabetes mellitus and metabolic syndrome.In addition, it improves insulin resistance, the lipid profile and decreases the risk of heart disease.
  • Type 1 diabetes mellitus.Improves glucose control, reduces the risk of hypoglycemia.
  • Autism.The diet can be effective for hypometabolism in the brain and, due to its neuroprotective properties, the ketogenic diet has good therapeutic potential for this disease.

It is important to remember that, to date, the quantity and quality of some studies has not been sufficient to recommend it to all patients, without exception.

Prohibited foods during the ketone diet

Prohibited foods that contain large amounts of carbohydrates. This list of foods that need to be eliminated completely or minimized as much as possible with a ketogenic diet:

  1. Foods high in sugar:soft drinks, juices, smoothies, cakes, ice cream, pastries, breads, sweets, chips, marmalades, marshmallows and more.
  2. Cereals or starches:wheat products, bread, rice, pasta, cereals, baked goods and more.
  3. Fruits:all fruits, except small portions of red fruits like strawberries.
  4. Legumes: peas, beans, lentils, chickpeas.
  5. Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
  6. Dietary and low-fat foods:they have gone through many stages of processing and, for the most part, contain a lot of carbohydrates.
  7. Condiments and sauces:some contain unhealthy sugar and fat, mayonnaise, ketchup and others.
  8. Harmful fats:Cut into processed vegetable oils, processed trans fats, hydrogenated fats, including margarine.
  9. Alcohol:Due to the high content of carbohydrates, many alcoholic beverages can get you out of ketosis.
  10. Dietary foods without sugar:they are usually filled with other chemical fillers that affect ketone levels. These foods are also often highly processed.

Result:Avoid refined, carbohydrate-rich foods made from white flour, sugar, vegetables, rice, potatoes, sweets, most fruits and berries.

Foods You Can Eat With A Ketogenic Diet

If you decide to try the ketogenic diet, you should know what you can eat, your meals while following this diet should consist of the following foods:

  1. A fish: catfish, cod, plaice, sole, mackerel, mahi-mahi, salmon, perch, trout, tuna and mackerel. Wild salmon, tuna, trout and seafood are especially beneficial, as they can help provide a balanced diet with omega-3s.
  2. Seafood:seafood, oysters, lobsters, crabs, scallops, mussels and squid.
  3. Whole eggs:if possible, it is necessary to eat eggs from free-range chickens. You can cook them in different ways, both fried and cooked.
  4. Beef:steak, steak, roasts and stews, make sure the tenderloin is more dense.
  5. Pork:pork loin, pork chops, loin and ham, watch out for sugar and try to limit yourself to leaner meats.
  6. Bird:chicken, goose, turkey, duck, quail, pheasant and other games.
  7. Offal: heart, liver, kidneys and tongue, stomachs, some of the best sources of vitamins and nutrients.
  8. Other types of meat: Veal, goat, lamb, rabbit and other wild meats, prefer more dense meats.
  9. Bacon and sausages:read the composition carefully to exclude the presence of sugar and other additives.
  10. Cheese:unprocessed cheeses (cheddar, goat, cream, blue and mozzarella).
  11. Nuts and seeds:almonds, walnuts, hazelnuts, pine nuts, flax and pumpkin seeds, chia seeds.
  12. Useful oils:firstly, natural olive oil and coconut oil, avocado oil.
  13. Avocado:whole avocado or freshly cooked guacamole.
  14. Vegetables with a low carbohydrate content:all vegetables without starch and greens, also tomatoes, onions, peppers.
  15. Spices:salt, pepper and various herbs.
  16. Butter and cream:eat natural plant-based foods.

Result:Most of the diet consists of meat, fish, eggs, oils, nuts, avocado, coconut and many vegetables with a minimum of carbohydrates. Whole foods with one ingredient are ideal.

What to eat on a ketogenic diet?

If you are hungry, you should give preference to these beneficial ketogenic snacks:

  • A piece of fatty fish or a piece of cooked meat.
  • A handful of seeds or nuts.
  • Cheese with butter or just cheese.
  • Boiled chicken or quail eggs 1-2 pieces.
  • Dark chocolate with a cocoa content of 80-90%.
  • Low-carb milkshake with almond milk, cocoa and nut butter.
  • Mix fatty yogurt with nut butter and cocoa.
  • Strawberries and cream.
  • Celery with sauce and guacamole.

Result:A great snack on a ketogenic diet is a piece of fish, meat, cheese, butter, hard-boiled eggs, nuts and dark chocolate.

How to eat out if you are on a ketogenic diet?

In any cafe or restaurant, you can easily find many dishes on the menu that correspond to a ketogenic diet. Almost all cafes and restaurants offer meat, fish snacks and dishes, so feel free to order them along with low-carb vegetables. Kebabs, kebabs, meats and grilled fish are great if you are on a ketogenic diet.

Egg dishes are also good - order an omelet or eggs with bacon and avocado. Another option is a cheese plate with vegetables, just make sure the vegetables are low in carbohydrates.

In Mexican restaurants, enjoy all kinds of meats and cheeses, guacamole, salsa or sour cream. For dessert, order a mixture of cheese or double cream with berries.

Result:When eating out, order meats, fish, cheeses, avocados, eggs, bacon and low-starch vegetables.

Possible side effects of the ketogenic diet and how to minimize them?

When changes occur, they concern the climate, nutrition, diet and other things, a person has his own individual sensitivity and adaptation periods, the ketogenic diet is no exception and can have an undesirable effect on the body, which is manifested by the so-called"Keto flu", which passes in a few days.

Symptoms "keto flu "include feeling of strong hunger, distraction, lack of strength and energy, sleep disorders, nausea, headache, discomfort in the abdomen, decreased physical and mental performance.

To minimize side effects, consume clean enough water, get enough sleep, avoid overuse, add foods rich in potassium (green leafy vegetables, avocados) to your diet and moderate amounts of salt to taste will help maintain a healthy balanceof electrolytes in the body. Reduce the negative manifestation "keto flu "eating enough healthy fats will help, and gradually reducing carbohydrates in the diet slowly can facilitate switching to the keto and reduce symptoms. "keto flu ". . .

Important:The ketogenic diet can also alter the body's water and mineral balance, so extra salt in food or mineral supplements may be needed.

When it comes to supplementation, supplementation with mineral supplements, especially sodium, potassium and magnesium, should be taken during a ketogenic diet to reduce side effects. The method of application and dosage will help you choose a specialist

When switching to a ketogenic diet, especially at the beginning, you need to eat to the point and avoid calorie restriction, as ketone food allows you to get rid of extra pounds without counting and restricting calories.

Result:"Ketone flu" and other side effects of the diet will be minimal if you follow certain rules, especially if you must pay attention to an adequate intake regime, the presence of salt and mineral supplements in food.

Supplements for ketogenic diet

No additional supplements are needed during the diet, however, some of them can be beneficial.

  • Minerals:salt and minerals are essential at the beginning of the journey to normalize the electrolyte balance.
  • Caffeine:Caffeine from coffee can help fill the energy deficit associated with adapting to a new diet, as well as associated with weight loss.
  • Exogenous ketones: in consultation with the doctor, in order to further increase the level of ketones.
  • Creatine:a substance of natural origin, will help to increase the resistance of the body and, in combination with physical training, will help to lose weight even more effectively.
  • Be a:A healthy source of protein, use half of the whey protein in shakes or yogurt to increase your total protein intake.

Result:Some supplements are beneficial for the ketogenic diet, look for exogenous ketones, whey and minerals.

Ketogenic diet menu

Answers to frequently asked questions for those who have chosen a ketogenic diet

Here are the answers to some of the most frequently asked questions about the ketogenic diet.

Can you start eating carbohydrates again?

Yes, the main condition is to exclude them in the initial phase of the ketogenic diet. 2-3 months after starting the diet, you will be able to consume carbohydrates on special occasions or holidays, and immediately return to the diet again.

Will the muscle mass go away?

The risks of losing muscle mass are possible with any diet, a large amount of protein and a high level of ketone bodies will help to level them, especially if you are involved in sports that require high body resistance or weight lifting.

Can you build muscle with a ketogenic diet?

It is possible, but it will be slower than with diets where the carbohydrate content in the diet is moderate.

Do I need to "store" carbohydrates before a ketogenic diet?

It is not necessary. However, it is best to do a few high-calorie days before starting the diet.

How much protein should you eat each day?

Excessive amounts of protein can lead to higher levels of insulin and a decrease in the number of ketone bodies. A moderate protein intake is recommended, which is approximately 35% of the total calorie intake.

What if you feel constantly tired?

This means that you have not yet reached a state of increased levels of ketones in your blood. It is necessary to reduce the amount of carbohydrates, monitor the intake regime, add salt and additional minerals to the diet.

Why does urine smell like fruit?

Okay, this is a feature of ketone by-products.

I have bad breath, what should I do?

A common side effect of the ketogenic diet is to increase the amount of water consumed, and regular chewing gum also helps.

Is ketosis dangerous to your health?

The main thing is not to confuse ketosis with ketoacidosis. The state of ketosis is quite natural, it is a variant of the norm, it is not harmful to health, and ketoacidosis arises with an uncontrolled diet and it is he who is really considered dangerous.

What to do with digestive problems and diarrhea?

Another side effect of the ketogenic diet that should disappear in a month. If the problem persists, include vegetables rich in fiber and magnesium.

Does the ketogenic diet have contraindications and is not suitable for everyone?

  • The ketogenic diet is effective and suitable for overweight people, diabetes, metabolic syndrome and anyone who wants to improve their metabolism.
  • It is less suitable for athletes looking to gain muscle mass or body weight.
  • The ketogenic diet will only work to burn fat if you follow it for a long period of time.
  • The ketogenic diet is great, it is a form of food that you can lose weight safely and quickly while improving your health.

Approximate 7-day ketogenic diet menu

As an aid, we offer a ketogenic menu ready for use for a week:

1 day of ketogenic meal

  • Breakfast:scrambled eggs with bacon and cherry tomatoes.
  • Dinner:chicken salad with olive oil, herbs and feta cheese.
  • Lunch:cheese bread;
  • Dinner:grilled salmon with asparagus in butter.

2 days of ketogenic food

  • Breakfast: eggs, tomato, goat cheese and basil omelette.
  • Dinner:almond milk, coconut oil, cocoa stevia cocktail.
  • Lunch:nuts.
  • Dinner:turkey meatballs, cheddar cheese and cooked vegetables.

3 days of ketogenic nutrition

  • Breakfast:ketogenic milkshake, a handful of nuts.
  • Dinner:Shrimp and mussel salad with herbs, avocado and olive oil.
  • Lunch:avocado.
  • Dinner:pork chops with parmesan cheese, salad and broccoli.

4 days of ketogenic nutrition

  • Breakfast:cottage cheese with 2 tablespoons of honey.
  • Dinner:beans with meat, cherry tomatoes.
  • Lunch:avocado.
  • Dinner:tuna salad, beans and eggs, bread.

5 days of ketogenic nutrition

  • Breakfast:Cottage cheese casserole with red fruits.
  • Dinner:30 gr of buckwheat, grilled chicken drumstick.
  • Lunch: avocado.
  • Dinner:radish, cherry and cucumber salad, roasted salmon with herbs.

6 days of ketogenic nutrition

  • Breakfast: omelet with cheese, grapefruit.
  • Dinner:trout, mozzarella, cucumber and cherry salad.
  • Lunch: a mixture of nuts.
  • Dinner:vegetable ratatouille and pork kebab.

7 days of ketogenic nutrition

  • Breakfast:scrambled eggs with green beans.
  • Dinner:baked beans with squid.
  • Lunch: avocado.
  • Dinner:cherry tomato salad, Chinese cabbage, lids and peppers, grilled meat.

This is an approximate ketogenic menu for a week, you should also remember to drink at least 2-2, 5 liters of pure water daily, you can add mint or lemon to taste. Drinks allowed: tea, unsweetened coffee or chicory.

The ketone diet: the results before and after, photos

Girl before and after the keto diet

Attention!If you decide to start following a ketogenic diet, you need to consult an expert!