What is the keto diet?
The keto or ketogenic diet is known for being part of the so-called LCHF diet (Low Carb High Fat), that is, diets designed to include eating foods with a high percentage of fat and a very low carbohydrate content. The keto diet represents a more extreme variant of this group of diets, and the way it works is that the body enters a state of ketosis, in the liver, so that fats can be used as a source of energy.
For example, when you eat something that is very high in carbohydrates, your body will start producing glucose and insulin. Glucose is the molecule that is most easily broken down in the body and used as a source of energy, which is why it automatically represents the main source of energy. Insulin is produced in order to bind glucose and thus, through the bloodstream, provide energy for the whole body.
When it comes to a process like ketosis, the diet is based on exactly that, replacing glucose as the main source of energy and switching to fats. Since glucose is the primary source of energy, fat is not processed and stored instead. Typically, we are used to eating a lot of foods containing carbohydrates in our daily diet, but the moment we stop doing that and start following the principles of one of the LCHF diets, we give our body a kind of instruction to enter the ketosis process.
Ketosis is actually a natural process that the body initiates to help us survive in times of starvation. During this process, we produce ketones, which result from the breakdown of fat in the liver. The keto diet aims to force this process, that is, to bring the body into this specific metabolic state, not by starving, but by reducing the intake of carbohydrates.
It may not seem like it at first glance, but our bodies are extremely adaptable, especially when it comes to changing the way we eat, and the moment we eliminate carbohydrates and increase our intake of fatty foods, our bodies begin to use ketones as a primary source of energy. , and it has been shown to have numerous benefits, especially when it comes to weight loss, but general physical and mental health.
Keto diet – health benefits
As we have already mentioned, the keto diet has many advantages, which are particularly reflected in weight loss, increased energy levels, and doctors often recommend it as part of medical therapy. For the most part, the estimate is that most people can try the keto diet without serious consequences.
Ketogenic diet – weight loss as one of the main benefits
When it comes to the weight loss effect of the keto diet, the reasons for this are obvious. When entering a state of ketosis, the body begins to use stored fat as an energy source, which directly causes weight loss. During the keto diet, insulin levels drop drastically, which is the main reason why fat stops being stored and starts being used as an energy source.
From a scientific point of view, the keto diet has shown the best results in terms of weight loss even when compared to another LCHF diet, in the long run. In order to start the process of ketosis, that is, to speed up the production of ketones and the burning of fat deposits, many people drink so-called keto-resistant coffee in the morning.
Helps control blood sugar
The keto diet naturally lowers the amount of sugar in the blood by starting to eat foods that affect it. Numerous studies have even shown that this diet is better at preventing or managing diabetes, when compared to diets based on lower calorie intake.
If you have type 2 diabetes, or have reason to think that you are at risk of developing this disease, it is recommended that you try switching to a keto diet.
Ketone diet for better focus
A large number of people choose the keto diet not to lose weight, but to improve their focus and concentration, because ketones are an excellent source of “fuel” for the brain. When you reduce your carbohydrate intake, you also prevent your blood sugar from rising too high, resulting in better concentration. On the other hand, research has shown that higher fat intake provides better focus.
The keto diet increases energy and reduces hunger
By giving the body a better source of food when it comes to energy value thanks to the Keto diet, you will automatically provide more energy during the day. When it comes to fattier foods, fat molecules have proven to be the most effective fuel, and as an additional plus comes the fact that we feel much fuller when we eat fatty foods, and stay that way for longer.
Ketogenic diet for epilepsy
Since the beginning of the 20th century, the keto diet has been successfully used as part of epilepsy therapy, and is still used today for the same purpose, especially in children who have uncontrolled seizures. The main advantage of this diet for people suffering from this disease is that it allows the unhindered use of epilepsy drugs, while at the same time ensuring control and balance in the matter of nutrition.
A bonus of the keto diet is cholesterol and blood pressure control
The keto diet improves the levels of triglycerides and cholesterol that are most associated with creating blockages in the arteries. Studies have also shown stability when it comes to high blood pressure, which is most associated with increased body mass, which is just an added bonus, since the keto diet is extremely effective when it comes to weight loss.
The keto diet helps with insulin resistance
Insulin resistance is a danger in itself, because if the condition is not addressed or neglected for some reason, it can eventually lead to type 2 diabetes. What the keto diet actually does is help insulin levels bring to a healthy normal.
Even if you are an athlete, it is not a problem to switch to a keto diet and you may not feel any consequences from optimizing your insulin levels, especially if you enrich your diet with foods rich in omega 3 fatty acids.
The keto diet is helpful in fighting acne
One of the more positive and obvious benefits of the keto diet for your body are improvements in the condition of your skin. Certain studies have shown that the keto diet generally has the effect of reducing inflammation and skin lesions. On the other hand, one of the first parameters that guided these studies was that a diet based on a higher amount of carbohydrates affects the appearance of acne.
When it comes to treating acne, it is recommended to reduce the intake of dairy products in the diet, as well as to follow a strict skin cleansing treatment.
What does the keto diet entail?
In order to start the keto diet, the first thing you need to do is to plan ahead, which means that you already have a meal plan prepared according to all criteria. The type of foods you eat is critical to how quickly you enter ketosis. The more restrictive you are in terms of carbohydrates, that is, if you reduce their intake to less than 15 g per day, the faster you will enter the state of ketosis.
One of the ways to limit the amount of carbohydrates in your diet is to reduce the amount of vegetables, stone fruits and dairy products. Do not eat any artificial products containing wheat, (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. Small exceptions are avocados, carambola or berries, which can be eaten in moderate quantities.
Keto diet – list of foods you can and can’t eat
Foods you can eat during the Keto diet
Meat and eggs – fish, beef, lamb, poultry
Green vegetables – spinach, kale
Vegetables that grow above the ground – broccoli, cauliflower
Full-fat dairy products – cream, cheese, butter
Nuts and seeds – macadamia nuts, walnuts, sunflower seeds
Avocados and berries – raspberries, blueberries and other berries that have less impact on the glycemic index
Sweeteners – stevia, erythritol
Other fatty foods – coconut oil, salad dressings, saturated fats, etc.
Foods you must not eat during the Keto diet
Cereals – wheat, corn, rice
Sugar – honey, agave, maple syrup
Fruits – apples, bananas, oranges
Tubers – potatoes, turnips, etc.
Ketogenic diet and vegetables
When it comes to vegetables, the keto diet allows you to eat mostly green vegetables, where your meal should be a combination of protein and vegetables, with fattier foods on the side. A great example would be chicken breast in olive oil, served with broccoli and cheese, or steak with butter, and spinach on the side, drizzled with olive oil.
If you’re still not entirely clear on what net carbs are, here’s an additional explanation. Let’s say you plan to eat broccoli, which is generally considered a very healthy vegetable, but not a favorite of most people. One cup (relatively speaking) of broccoli contains:
6 g of carbohydrates
2 g of fiber
We will get the net value of carbohydrates after subtracting dietary fiber from the total carbon value of broccoli, after which we will get the amount of 4 g, that is, the net value of carbohydrates in one cup of broccoli. Below you can see a list of the most common vegetables that have a low carbohydrate content (half a cup), which is why they are perfect for combining in a keto diet.
Spinach (fresh) – 0.1 g
Chinese cabbage (fresh) – 0.2 g
Lettuce (romaine) – 0.2 g
Cauliflower (steamed) – 0.9 g
Cabbage (fresh green) – 1.1 g
Cauliflower (fresh) – 1.4 g
Broccoli – 2 g
Brussels sprouts – 2 g
Kale – 2.1 g
Green beans – 2.9 g
Ketosis – symptoms and how to achieve it
As we have already mentioned in the text, ketosis is actually an extremely natural process, which can seem complicated and confusing, especially when you take into account all the possible information, but we have tried to make it easier for you to understand this process, as well as how to get started with it. by this process.
Reduce your carbohydrate intake. A lot of people focus solely on net carbs, which if you want to start this diet and actually get into ketosis, that shouldn’t be the case. What you really need to do is limit carbs globally if you want to get results. To begin with, try to reduce the intake of net carbohydrates below 20 g per day, and the general intake below 35 g.
Limit your protein intake. A lot of people try the Atkinson diet first, then decide to try keto, but the first mistake they usually make is not restricting their protein intake, but continuing as before. The reason why there is an insistence on limiting intake lies in the fact that excessive consumption interferes with the process of ketosis. If your ambition is to lose weight, ideally you should consume between 0.6 and 0.8 g of protein, for which the keto diet calculator is the ideal way to calculate the amount that suits you.
Don’t worry about fat anymore. The best thing about the keto diet is that it is based on a high-fat diet, so the idea is to eat as much fat as possible so that your body can start the process of ketosis as soon as possible. Remember that on a keto diet you don’t lose weight by starving yourself, quite the opposite.
Drink plenty of water. Try to drink a gallon (4.5 liters) of water a day. It sounds like too much, but you should really try to drink as much water as possible and stick to it, because this way you not only regulate many vital functions in the body, but also control excessive hunger.
Forget the concept of a snack. In general, it is much easier to lose weight successfully when you have fewer spikes in insulin in your blood. Needlessly snacking on anything and everything even when you’re not hungry, usually just because you’re bored, can only slow down or stop weight loss.
Start fasting. Fasting can be a great way to increase your ketone levels on a daily basis.
Introduce physical activity. As a general fact, exercise is known to be healthy, so if you want to achieve the best possible results with the keto diet, consider some form of daily exercise for 20-30 minutes. Even a short walk can help regulate weight and blood sugar levels.
Introduce nutritional supplements. Although often not necessary, introducing various supplements into the diet when it comes to the keto diet can actually be optimal and there are various ways to do it right.
Remember to always be careful and read food labels regularly, especially the ingredients section, because too many times you’ll come across hidden carbs, even in products that look like they’re made for the keto diet.
Optimal ketosis and macronutrients
There are a number of shortcuts and tricks when it comes to achieving optimal ketosis, but that’s not the kind of ketosis you should be interested in. Namely, optimal ketosis can be achieved through nutrition alone (nutrition aimed at weight loss), which means you don’t need a magic pill for it. The only thing you need is to stay persistent, disciplined, and focused, especially when it comes to the food you consume, which is why it’s important to keep track of how much protein and carbohydrates you’re consuming.
How do you know if you’ve reached ketosis?
You can “detect” ketosis through blood or urine tests, but you don’t even need that complicated, primarily because urine strips are considered extremely faulty, while blood strips are expensive, so it’s really not worth trying to find out this way. Instead, we present a short list of symptoms that you can recognize to make sure that your body has reached ketosis.
Increased urination. Ketosis is a natural diuretic, so you will notice that you visit the toilet much more often, and beginners may notice that they go to the toilet much more often, primarily due to the influence of acetoacetate, a ketone that affects increased urination.
Dry mouth. There may be drying of the oral cavity and an increased feeling of thirst, which is a completely natural consequence of increased urination. To prevent this, try to drink as much water as possible and regularly replace electrolytes (salt, potassium, magnesium).
Bad breath. Acetone is a ketone that is partially excreted in the oral cavity, and therefore also in our breath. It has a distinct, pungent smell reminiscent of overripe fruit or nail polish remover, but as for that, you don’t need to worry as it usually doesn’t last long.
Decreased hunger and increased energy. Usually after you get over the keto flu, which we’ll explain further, you’ll find that you’re much less hungry, but also have much more energy throughout the day.
Since many people tend to drive themselves crazy with measuring and testing, it is much better to focus on the nutritional aspect, and track what you eat, so that you are getting all the nutrients you need.
What is the so-called keto flu?
Keto flu is actually a very common symptom, especially for beginners and this diet, but it usually goes away after a few days, and besides, there are ways to reduce the symptoms or even eliminate them completely. There are many reasons for keto flu to occur, but the two main ones are:
As we mentioned before, the keto diet is a diuretic. Since you urinate more often, you lose more water and electrolytes from your body. You usually try to compensate for this by drinking a lot more water and replenishing electrolytes in other ways, but the main thing is to replenish electrolytes.
Transition and getting used to change. Your body is initially “programmed” to process, and therefore to require, a higher intake of carbohydrates and a lower intake of fats, for which, among other things, you need enzymes. During the period of getting used to the new diet, your brain will work on energy reserves (because your body has not yet entered the process of ketosis), and therefore you may experience weakness, nausea and headaches. If these symptoms are very pronounced for you, then it is recommended that you reduce your carbohydrate intake gradually, and not cut it off suddenly.
After you’ve increased your water intake and replenished your electrolytes, you should notice your keto flu symptoms lessen or disappear entirely. When it comes to the keto diet for beginners, the average person who starts eating 20-30g of carbs per day should get used to it in about 4 to 5 days. Some experts advise that it is better to immediately reduce the intake of carbohydrates to below 15 g per day, in order to enter ketosis already in the first week. If you continue to experience keto flu symptoms, recheck your electrolytes and adjust.
Also, if you’re used to working out and are generally fit, you’ll probably notice that you’ve lost some strength and endurance after starting the diet. This should not worry you, as it is typical to begin with, but as soon as your body adapts a little, you will stop feeling this way.
Types of ketogenic diets
There are several types of keto diets, depending on what you want to achieve, whether you want to lose weight, gain muscle mass, or simply care about improving your health in general by trying this way of eating. However, if your desire is, for example, to increase your muscle mass, you are not wrong to go keto.
Namely, what you need to know is that glycogen stores are replenished during the keto diet, but you should know that if you want to build muscle mass on the keto diet, protein intake is crucial in that process. In that case, it is necessary to take about 1 or 1.2 g of protein per kilogram (based on your body weight), which is best calculated individually. Generally speaking, building muscle mass on a keto diet can take longer, but this is primarily due to fat loss.
Keto menu for 7 days
Day 1:
Keto breakfast: Bacon, eggs, and tomatoes.
Keto lunch: Chicken salad with olive oil and feta cheese.
Keto dinner: Salmon with asparagus, all cooked in butter.
Day 2:
Keto breakfast: Yogurt to which you will add a little peanut butter, cocoa and stevia.
Keto lunch: Beef cooked in coconut oil and vegetables.
Keto dinner: Eggs, cheese, bacon and vegetables, no bread.
Day 3:
Keto breakfast: Ketogenic milkshake.
Keto lunch: Shrimp salad with olive oil and avocado.
Keto Dinner: Pork Chops with Parmesan, Broccoli and Salad.
Day 4:
Keto breakfast: Eggs, tomatoes, basil and goat cheese. You can also make an omelet from these ingredients.
Keto lunch: Almond milk milkshake, with peanut butter, cocoa and stevia.
Keto dinner: Meatballs, cheddar and vegetables.
Day 5:
Keto breakfast: Omelet with avocado, salsa, peppers, onions and spices.
Keto lunch: Handful of nuts and celery sticks dipped in guacamole sauce and salsa.
Keto dinner: Chicken stuffed with pesto and cream cheese, with vegetables.
Day 6:
Keto breakfast: Omelet with ham and cheese with vegetables.
Keto lunch: Slices of ham and cheese with nuts
Keto dinner: White fish, eggs and spinach cooked in coconut oil.
Day 7:
Keto breakfast: Fried eggs with bacon and mushrooms.
Keto lunch: Burger with salsa, guacamole sauce and cheese.
Keto dinner: Steak, eggs and vegetable salad.
Keto recipes
In case you want to try and make some of the delicious keto recipes yourself, check out some of the ones we’ve picked out below, because when it comes to the keto diet, the recipes are such that you’ll want to try them whether you’re on a diet or not.
Keto Nut Porridge Recipe
Keto Nut Porridge Recipe
Components:
A handful of walnuts
1 spoon of ground flax
1 tablespoon of chia seeds
150 ml of coconut milk
2 spoons of sweet cream
1/2 teaspoon of cinnamon
Sweetener, as desired
1/3 teaspoon of vanilla extract
Procedure:
Mix all the ingredients and let it sit so that the chia seeds absorb the liquid and make a thick pudding-like paste. Add some more nuts on top, for decoration.
Keto Omelet Recipe with Vegetables
Keto Omelet Recipe with Vegetables
Components:
1/4 onion
1 tablespoon of butter or olive oil
1 handful of spinach
3 eggs
50 g of fresh cheese
salt, pepper as desired
Procedure:
Heat the olive oil in a pan and add the onion cut into strips. When the onion softens a little, add the spinach and sauté it just a little, then remove everything from the plate. Beat the eggs and spread them on the pan and cover to bake like a pancake. When the eggs are ready, put them on a plate, put onion and spinach on one half and grate fresh cheese on it. Fold the other half of the “pancake”.
Keto Recipe for Tuna Avocado Burgers
Keto Recipe for Tuna Avocado Burgers
Components:
2 large cans of tuna (in brine)
2 tablespoons of fresh cream cheese
1 avocado
2 tablespoons of grated Parmesan cheese
50 g of almond flour
salt, pepper, garlic powder
coconut oil, for baking
Procedure:
Pour the drained tuna into the bowl. Add the creamy cheese, parmesan and spices and mix everything well. Add diced avocado to the mixture. Mix the mixture and make balls between your palms and roll them in almond flour. Bake in coconut oil.
Keto recipe for prosciutto salad
Keto recipe for prosciutto salad
Components:
100 g of mixed green salad
2 cherry tomatoes
2 tablespoons of pine or sunflower seeds
1 tablespoon of vinegar
1 tablespoon of grated parmesan cheese
2 pieces of prosciutto
1 tablespoon of olive oil
salt, pepper as desired
Procedure:
Fry the prosciutto in a hot pan until it becomes crispy, then cut it into small cubes or strips, and let it cool. Put all the other ingredients in a bowl, add the cooled prosciutto and mix well.
Keto user experience
When it comes to the keto diet, experiences are mostly positive, except for the standard initial symptoms of an extreme change in diet or keto flu symptoms. In the beginning, people mostly complain about the feeling of fatigue, nervousness or deconcentration, but they also agree that these symptoms pass very quickly after the body gets used to it and enters the ketosis process for the first time.
Keto diet – side effects
There are a few side effects that people who have started this diet for the first time have experienced that are unrelated to the keto flu. The symptoms are mostly related to dehydration and lack of micronutrients in the body, i.e. vitamins, and here is the form in which they occur.
Cramps
Constipation
Arrhythmia
Reduced physical performance
In addition to the listed side effects, which are the most common, there are also less common ones such as:
Problems with breastfeeding
Hair loss
Increased cholesterol
Bile stone
Rash
It is clear that there are some symptoms or consequences that are not listed here, but they are all possible, which is why it is generally advised not to start any diet on your own, especially if you have a health problem or want to lose weight, because you do not want to have long term consequences just because you wanted a quick fix.
It is always best to consult a doctor or nutritionist first, and if you have any additional doubts, or you may be interested in another diet or type of diet for weight loss, you can find what you are interested in and get additional information on our website.