The ketogenic diet: menus and a complete weight loss guide

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

In this article you will find out 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 a ketogenic diet?

Ketogenic diet, also called the keto diet, has similarities with the famous Atkins diet - a diet high in fat, low in carbohydrates and moderate in protein.

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

How does the ketogenic diet work?

Food energy is needed to maintain body tone, nutrition and brain function. The main and fastest source of energy are carbohydrates, which are processed into glucose and saturate the body with energy. If there is not enough carbohydrate food in the diet to nourish the brain, then the liver is forced to convert fat deposits into ketone bodies and fatty acids. This diet is extremely effective in burning fat for energy. The body undergoes a metabolic change called ketosis, in which 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-carbohydrate diet lowers blood sugar and insulin levels.

Exit: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 fats, while the level of sugar and insulin in the blood decreases.

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

The ketogenic diet in the treatment of some diseases

The mechanism and therapeutic effect of the keto 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 sportsmen who require great endurance of the body. Most often it is triathlon, cycling, marathons, when the body efficiently burns fat as a source of energy to maintain glycogen stores in the liver during prolonged exercise.

The ketogenic diet for weight loss

The ketogenic or fatty diet is widely known in Poland and this is not surprising, as the authorship belongs to Jan Kwasniewski, a nutritionist from Poland. The diet is not only used successfully in various diseases, but also with the help of a ketogenic diet you can quickly lose weight from 2, 5 - 3 kg per week.

Weight loss is due to the lack of carbohydrate foods in the required diet: restriction of all simple carbohydrates, flour, sweets and even potatoes. But during the keto diet are allowed fatty foods: cheese, lard, dairy products, vegetable oils, nuts, seeds, meat, fatty fish, vegetables, you should give preference to fresh or frozen, low-carbohydrate and green leafy vegetables.

Types of ketogenic diet

Consider the 4 most common variants of a ketogenic diet:

1. Standard diet (SKD):classic diet low in carbohydrates, with a predominance of foods high in fat and moderate in protein. The ratios are about 75% fat, 20% protein and only 5% carbohydrate.
2. Cyclic ketogenic diet (CRD):during the period of this diet it is possible to include days high in carbohydrates, but not more than two within seven days. Eat a standard keto diet five days a week and a high-carb 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. Ketogenic diet high in protein:similar to the standard ketogenic diet, but the percentage of protein increases. This suggests up to 60% fat, 35% protein and 5% carbohydrates.

However, athletes, athletes and bodybuilders are more likely to use cyclic and targeted diets, although standard and high-protein ketogenic diets are already more studied.

In this article, we look at the classic version of the standard ketogenic diet, although other options have common principles.

Exit:Today there are several options for a ketogenic diet, the most popular, recommended and well studied of them is the standard keto diet.

How does a ketogenic diet help you lose weight?

The keto diet effectively helps to reduce overweight and is used as a prophylaxis in some diseases. The advantage of the diet is that weight loss occurs without boring calorie counting, but only by eliminating carbohydrates and has advantages over low fat diets.

This is evidenced by a study involving people divided into 2 groups, the first group adheres to a ketogenic diet, the second sits on a low-calorie low-fat diet, as a result of which participants in group 1 lose another 2, 2 kgthan group 2.

Exit:The ketogenic diet has several advantages over low-fat diets, which allows you to lose a lot more weight without feeling hungry. Lowering blood sugar and insulin levels and increasing the number of ketones also play an important role.

The ketogenic diet for diabetics

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

Eating a ketogenic diet can help burn fat and lower sugar levels, which is important for people with type 2 diabetes, prediabetes and metabolic syndrome.

A study found that a ketogenic diet improved insulin sensitivity by 75%. A study involving 21 patients with type 2 diabetes found that 7 patients significantly improved their overall well-being and were able to stop taking diabetes medication. This weight loss is a big plus for people with type 2 diabetes.

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

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

Diseases in which a ketogenic diet is considered beneficial

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

The therapeutic effect of the ketogenic diet is useful in various neurological diseases:

• Crab.Diet is part of the metabolic therapy for some cancers, the most promising is its use in glioblastoma.
• Alzheimer's disease.Studies in 2018 have shown a positive effect of using a ketogenic diet, as ketone bodies correct energy deficits, leading to a slowing of disease progression.
• Epilepsy.Ketone bodies in the blood reduce the incidence of epileptic seizures in children, as a result of the study in 90% of severe cases of epilepsy found improvement in diet for 6-12 months.
• Parkinson's disease.The ketogenic diet has been found to have neuroprotective and anti-inflammatory properties and therefore has a potential therapeutic effect in this disease.
• Multiple sclerosis.The ketogenic diet has been found to have neuroprotective and anti-inflammatory properties that also improve the course of this disease.
• Type II diabetes mellitus and metabolic syndrome.Improves insulin resistance, lipid profile and reduces the risk of heart disease.
• Type 1 diabetes mellitus.Improves glucose control, reduces the risk of hypoglycemia.
• Autism.Diet can be effective in hypometabolism in the brain and due to its neuroprotective properties the ketogenic diet has good therapeutic potential for this disease.

It should be borne in mind that so far the quantity and quality of some studies have not been sufficient to recommend them to all patients without exception.

Prohibited foods during the keto diet

Prohibited foods high in carbohydrates. This list of foods that should be completely eliminated or minimized with a ketogenic diet:

1. Foods high in sugar:soda, juices, smoothies, pastries, ice cream, pastries, rolls, pastries, chips, marmalade, marshmallows and more.
2. Cereals or starch:wheat products, bread, rice, pasta, cereals, bakery products, etc.
3. Fruits:all fruits except small portions of fruits such as strawberries.
4. Legumes: peas, beans, lentils, chickpeas.
5. Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
6. Low fat and diet foods:they have gone through many stages of processing and most often contain a lot of carbohydrates.
7. Spices and sauces:some contain sugar and unhealthy fats, mayonnaise, ketchup and others.
8. Harmful fats:Reduce processed vegetable oils, processed trans fats, hydrogenated fats, including margarine.
9. Alcohol:Due to their high carbohydrate content, many alcoholic beverages can take you out of ketosis.
10. Dietary foods without sugar:they are often filled with other chemical fillers that affect ketone levels. Such food is also usually heavily processed.

Exit:Avoid refined and high-carbohydrate foods made from white flour, sugar, legumes, rice, potatoes, candy, most fruits and berries.

Foods that you can eat with a ketogenic diet

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

1. Fish: catfish, cod, flounder, flounder, mackerel, mahi-mahi, salmon, perch, trout, tuna and mackerel. Wild salmon, tuna, trout and shellfish are especially helpful as they can help ensure a balanced Omega-3 diet.
2. Seafood:mussels, oysters, lobsters, crabs, mussels, mussels and squid.
3. Whole eggs:if possible, it is necessary to eat eggs from free-range hens. You can cook them in different ways, both fried and cooked.
4. Beef:beef, steak, roast and stew, make sure the fillet is thicker.
5. Pork:pork fillet, pork chops, fillet and ham, watch out for sugar and try to stick to weaker meats.
6. Bird:chicken, goose, turkey, duck, quail, pheasant and other game.
7. Offal: heart, liver, kidneys and tongue, stomachs, some of the best sources of vitamins and nutrients.
8. Other types of meat: Beef, goat, lamb, rabbit and other wild meats, stick to thicker 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:first of all, natural olive oil and coconut oil, avocado oil.
13. Avocado:whole avocado or freshly cooked guacamole.
14. Low carb vegetables:all vegetables without starch and vegetables, also tomatoes, onions, peppers.
15. Spices:salt, pepper and various herbs.
16. Butter and cream:eat natural herbal foods.

Exit:The main part of the diet is meat, fish, eggs, oils, nuts, avocados, coconut and many vegetables with minimal carbohydrates. All foods with one ingredient are perfect.

What to eat on a ketogenic diet?

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

• Greasy piece of fish or a piece of boiled meat.
• A handful of seeds or nuts.
• Cheese with butter or just cheese.
• Hard-boiled chicken or quail eggs 1-2 pieces.
• Bitter chocolate with 80-90% cocoa content.
• Low carb milk shake with almond milk, cocoa and nut oil.
• Mix greasy yogurt with nut butter and cocoa.
• Strawberries and sour cream.
• Celery with salsa and guacamole.

Exit:A great breakfast on a ketogenic diet is a piece of fish, meat, cheese, butter, 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 from the menu that correspond to a ketogenic diet. Almost every café and restaurant has meat, fish snacks and dishes, so feel free to order them along with low-carb vegetables. Kebabs, kebabs, meat, grilled fish are great if you are on a ketogenic diet.

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

In Mexican restaurants, enjoy all kinds of meat and cheese, guacamole, salsa or sour cream. For dessert, ask for a mixture of cheese or double cream with fruit.

Exit:When eating out, order meat, fish, cheese, avocado, eggs, bacon and low-starch vegetables.

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

When there are any changes, this refers to the climate, diet, diet and other things, a person has his individual sensitivity and periods of adaptation, ketogenic diet is no exception and can have side effects on the body, which is manifested by the so-called"Keto flu"which passes in a few days.

Symptomsketo flu "include feelings of severe hunger, distraction, lack of strength and energy, sleep disturbances, nausea, headache, abdominal discomfort, decreased mental and physical performance.

To minimize side effects, consume enough clean water, get enough sleep, avoid excessive consumption, add potassium-rich foods (green leafy vegetables, avocados) to your diet, and moderate amounts of salt to taste will help you maintain a healthy electrolyte balance. in the body. Reduce the negative manifestation "keto flu "eating enough healthy fats will help and gradually, a slow reduction in carbohydrates in the diet can facilitate the transition to keto and reduce symptoms. "keto flu ". . .

Important:A 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 supplements, supplements with mineral supplements, especially sodium, potassium and magnesium, should be taken while on a ketogenic diet to reduce side effects. The method of administration and dosage will help you choose a specialist

When switching to a ketogenic diet, especially in the beginning, you should eat satiety and avoid calorie restriction, as keto food allows you to get rid of extra pounds without counting and limiting calories.

Exit:"Keto flu" and other side effects of the diet will be minimal if you follow certain rules, especially you should pay attention to an adequate drinking regime, the presence of salt and mineral supplements.

Supplements for ketogenic diet

Additional supplements during the diet are not necessary, but some of them may be useful.

• Minerals:Salt and minerals are essential at the beginning of the journey to normalize electrolyte balance.
• Caffeine:Caffeine in coffee can help fill the energy deficit associated with adjusting to a new diet, as well as associated with weight loss.
• Exogenous ketones: after consulting a doctor to raise the level of ketones more.
• Creatine:substance of natural origin, will help increase the body's endurance, and in combination with physical training will help to lose weight even more effectively.
• Serum:A healthy source of protein, use half the whey protein in shakes or yogurt to increase your total protein intake.

Exit:Some supplements are useful for a ketogenic diet, watch out for exogenous ketones, whey and minerals.

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

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

Can you start eating carbs again?

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

Will muscle mass disappear?

The risks of losing muscle mass are possible with any diet, a large amount of protein and high levels of ketone bodies will help you balance them, especially if you do sports that require high endurance or weight lifting.

Can you build muscle on a ketogenic diet?

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

Do I need to "stock up" on carbs before a ketogenic diet?

Not necessarily. However, a few calorie days are best done before starting the diet.

How much protein should you eat per day?

Excessive amounts of protein can lead to higher insulin levels and a reduction in the number of ketone bodies. Moderate protein intake is recommended, which is approximately 35% of total caloric intake.

What if you constantly feel tired?

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

Why does urine smell like fruit?

Everything is fine, this is a characteristic of ketone by-products.

I feel bad breath, what should I do?

A common side effect of a ketogenic diet is an increase in the amount of water consumed, and regular chewing gum will also help.

Is the state of ketosis dangerous for 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 dangerous to health, and ketoacidosis occurs with an uncontrolled diet and it is really considered dangerous.

What to do with digestive problems and diarrhea?

Another side effect of the ketogenic diet, which should disappear after a month. If problems persist, include vegetables rich in fiber and magnesium.

Is the ketogenic diet contraindicated and not suitable for everyone?

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

Approximately 7-day menu for ketogenic diet

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

1 ketogenic diet per day

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

2 ketogenic food days

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

3 ketogenic meals a day

• Breakfast:ketogenic milk shake, a handful of nuts.
• Dinner:shrimp and mussel salad with herbs, avocado and olive oil.
• Breakfast:avocado.
• Dinner:pork chops with parmesan, salad and broccoli.

4 ketogenic nutrition day

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

5 ketogenic nutrition day

• Breakfast:cottage cheese casserole with berries.
• Dinner:30 g Buckwheat, grilled chicken leg.
• Breakfast: avocado.
• Dinner:salad of radishes, cherries and cucumbers, roasted salmon with herbs.

6 ketogenic nutrition day

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

7 ketogenic nutrition day

• Breakfast:scrambled eggs with green beans.
• Dinner:stewed beans with squid.
• Breakfast: avocado.
• Dinner:salad of cherry tomatoes, Chinese cabbage, capers and peppers, grilled beef.

This is an approximately ketogenic menu for a week, be sure to also drink at least 2-2, 5 liters of clean water a day, you can add mint or lemon to it to taste. Allowed drinks: tea, coffee without sugar or chicory.

Keto diet: the result before and after, photos

Attention!If you decide to start following a ketogenic diet, you should consult a specialist!