The ketogenic diet: a complete weight loss menu and guide

Several studies show that a ketogenic diet can help improve the health of diseases such as epilepsy, cancer, Alzheimer’s, and multiple sclerosis. This diet also helps to lose weight effectively.

In this article, you’ll find out menus, product lists, and detailed guides for those embarking on a journey to a ketogenic diet. Read everything you need to know here.

What is a ketogenic diet?

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

When carbohydrates are replaced by fat in food, the body is forced to use fat as a source of energy.

How does a ketogenic diet work?

To maintain body tone, nutrition and brain function, energy is needed from food. The main and fast source of energy is carbohydrates, which are processed into glucose and saturate the body with energy. If carbohydrate foods are not enough in the diet to keep the brain healthy, then the liver is forced to convert fat deposits into body ketones and fatty acids. These foods are very 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 a source of energy instead of glucose.

A ketogenic diet also has a positive effect on diabetics, as a low -carbohydrate diet causes a decrease in blood sugar and insulin levels.

Production:A ketogenic diet is a high -fat and low -carbohydrate diet. Forces the body to remove energy not from carbohydrates, but from ketones, using up fats, while blood sugar and insulin levels decrease.

Previously, ketogenic diets were prescribed for children with epilepsy because an increase in ketone bodies in the blood (ketosis) reduced the incidence of epileptic seizures.

Ketogenic diet in the treatment of certain diseases

The mechanisms and effects of keto diet therapy have been studied and used for various diseases:

• Alzheimer 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 endurance. Often, these are triathlons, cycling, marathons, when the body effectively burns fat as a source of energy to preserve glycogen stores in the liver during prolonged exercise.

Ketogenic diet for weight loss

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

Weight gain is caused by a lack of carbohydrate foods in the necessary diet: restriction of all medium carbohydrates, flour, sweets and even potatoes. But during the keto diet, fatty foods are allowed: cheese, lard, dairy products, vegetable oils, nuts, seeds, meat, fatty fish, from vegetables, you should choose fresh or frozen, low-carbohydrate and green vegetables.

Types of ketogenic diets

Consider the 4 most common ketogenic diet options:

1. Standard diet (SKD):a classic low -carbohydrate diet, with a predominance of high -fat and simple protein foods in the diet. The ratio is about 75%fat, 20%protein, and only 5%carbohydrates.
2. Cyclic ketogenic diet (CKD):during the duration of this diet, it is possible to include high -carbohydrate days, but no more than two in seven days. You eat a standard keto diet five days a week and a high -carbohydrate diet for two days.
3. Directed diet (CDD):such a ketogenic diet allows the addition of carbohydrates into the diet only during the exercise period, before or afterwards.
4. High Protein Ketogenic Diet:resembles a standard ketogenic diet, but the protein percentage is increased. This implies up to 60% fat, 35% protein and 5% carbohydrate.

However, athletes, athletes, and bodybuilders are more likely to use cyclic and directed dietary options, although ketogenic and high -protein diets are now more widely studied.

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

Production:Today, there are several options for ketogenic diets, the most popular, recommended and well -studied is the standard keto diet.

How can a ketogenic diet help with weight loss?

The keto diet effectively helps reduce excess weight and is used as prophylaxis for certain diseases. The advantage of the diet is that weight loss occurs without tedious 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 following a ketogenic diet, the second following a low -calorie, low -fat diet, as a result, participants in group 1 lost 2. 2 more weight than group 2.

Production:A ketogenic diet has several advantages over a low -fat diet, allowing you to lose 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 amount of ketones.

Ketogenic diet for diabetics

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

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

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

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

Production:a ketogenic diet can lose weight safely and significantly improve the well -being of type 2 diabetes patients.

Diseases whose ketogenic diet is considered beneficial

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

Beneficial effects of ketogenic diet therapy for various neurological diseases:

• Cancer.Diet is part of metabolic therapy for some types of cancer, the most promising of which is its use for glioblastoma.
• Alzheimer disease.Research in 2018 showed a positive effect of using a ketogenic diet, as ketone bodies improve energy deficiency, which leads to a slowdown in the progression of the disease.
• Epilepsy.Body ketones in the blood reduce the incidence of epileptic seizures in children, as a result of studies, in 90% of cases of severe epilepsy, an improvement of the condition from the diet for 6-12 months was found.
• Parkinson's disease.Ketogenic diets have been found to have neuroprotective and anti-inflammatory properties, and therefore have potential therapeutic effects in this disease.
• Multiple sclerosis.The ketogenic diet was found to have neuroprotective and anti-inflammatory properties that enhance the course of the disease as well.
• Type II diabetes mellitus and metabolic syndrome.It 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 for hypometabolism in the brain, and because of its neuroprotective properties, ketogenic diets have good therapeutic potential for this disease.

It should be noted that to date, 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 that contain large amounts of carbohydrates. This list of foods that should be completely eliminated or minimized as much as possible with a ketogenic diet:

1. Foods high in sugar:sodas, juices, smoothies, cakes, ice cream, pastries, breads, candies, chips, marmalade, marshmallows and more.
2. Cereals or starches:wheat products, bread, rice, pasta, cereals, baked goods and more.
3. Fruits:all fruits except a small number of berries such as strawberries.
4. Beans: peas, beans, lentils, beans.
5. Root vegetables and sweet potatoes: potatoes, sweet potatoes, carrots, parsnips, etc.
6. Low fat foods and diets:they have gone through many stages of processing and often contain a lot of carbohydrates.
7. Seasonings and sauces:some contain unhealthy sugars and fats, mayonnaise, ketchup and others.
8. Harmful fats:Cut out processed vegetable oils, processed trans fats, hydrogenated fats, including margarine.
9. Alcohol:Because of its high carbohydrate content, many alcoholic beverages can get you out of ketosis.
10. Sugar -free diet foods:they are often filled with other filler chemicals that affect ketone levels. Such foods are also usually heavily processed.

Production:Avoid refined and high carbohydrate foods made from white flour, sugar, nuts, rice, potatoes, sweets, most fruits and berries.

Foods you can eat with a ketogenic diet

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

1. A fish: catfish, cod, catfish, halibut, mackerel, mahi-mahi, salmon, perch, trout, tuna and mackerel. Wild salmon, tuna, trout, and clams are very beneficial because they can help provide a balanced Omega-3 diet.
2. Seafood:clams, oysters, lobster, crabs, clams, clams and squid.
3. Whole eggs:if possible, should eat eggs from free hens. You can cook it in different ways, fried and boiled.
4. Beef:beef, steak, roast and stew, make sure the tenderloin is denser.
5. Pigs:pork, bacon, tenderloin and ham, pay attention to sugar and try to stick to lean meats.
6. Birds:chickens, geese, turkeys, ducks, quail, birds and other game.
7. Sales: heart, liver, kidneys and tongue, stomach, some of the best sources of vitamins and nutrients.
8. Other types of meat: Beef, mutton, lamb, rabbit and other wild meats, sticking to denser meats
9. Bacon and sausage:read the composition carefully to exclude the presence of sugar and other additives.
10. Cheese:unprocessed cheeses (cheddar, goat, cream, blueberries, 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 and coconut oil, avocado oil.
13. Avocado:whole avocado or freshly cooked guacamole.
14. Low carb vegetables:all non-starchy and green vegetables, also tomatoes, onions, peppers.
15. Flavoring:salt, pepper and various ingredients.
16. Butter and cream:eat natural herbal foods.

Production:Most of the diet is meat, fish, eggs, oils, nuts, avocado, coconut, and plenty of vegetables with minimal carbohydrates. Whole foods with one ingredient are perfect.

What to eat on a ketogenic diet?

If you are hungry, you should choose these beneficial ketogenic snacks:

• A piece of fatty fish or a piece of boiled meat.
• A small amount of seeds or nuts.
• Butter cheese or just cheese.
• Boiled chicken or quail eggs 1-2 pieces.
• Bitter chocolate with a cocoa content of 80-90%.
• Low carb milkshake with almond milk, cocoa and peanut butter.
• Mix fatty yogurt with peanut butter and cocoa.
• Strawberries and cream.
• Celery with salsa and guacamole.

Production:Great snacks on a ketogenic diet are a piece of fish, meat, cheese, butter, boiled eggs, nuts, and dark chocolate.

How do you eat if you are on a ketogenic diet?

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

Egg dishes are also good - order an omelet or an egg with bacon and avocado. Other options are cheese, vegetable dishes, make sure the vegetables are low in carbohydrates.

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

Production:When eating out, order meat, fish, cheese, avocado, eggs, smoked meats, and low-starch vegetables.

Possible Side Effects of Ketogenic Diets and How to Reduce Them?

When changes occur, this is related to climate, diet, regime and other things, a person has his own sensitivity and period of adaptation, ketogenic diet is no exception and can have undesirable effects on the body, manifested by so -called"Keto Flu", which passed in a few days.

Symptoms "keto flu "includes strong feelings of hunger, restlessness, lack of strength and energy, sleep disturbances, nausea, headaches, abdominal discomfort, decreased mental and physical performance.

To reduce side effects, drink enough clean water, get enough sleep, avoid excessive consumption, add potassium-rich foods (green leafy vegetables, avocados) to your diet, and adequate amounts of salt will help maintain a healthy electrolyte balance in the body. . Reduce negative manifestations "keto flu "eating enough healthy fats will help, and gradually, reducing the carbohydrates in the diet can slowly make it easier to switch 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 foods or minerals may be needed.

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

When switching to a ketogenic diet, especially in the beginning, you need to eat your food and avoid calorie restriction, as keto foods allow you to get rid of extra pounds without counting and restricting calories.

Production:"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 for food.

Supplements for ketogenic diets

Supplements during the diet are not required, however some may be beneficial.

• Minerals:Salts and minerals are very important at the beginning of the journey to normalize electrolyte balance.
• Caffeine:Caffeine in coffee can help fill energy deficiencies associated with adapting to a new diet, as well as associated with weight loss.
• Exogenous ketones: consult a doctor, to increase ketone levels even more.
• Creatine:natural origin ingredients, will help increase the body's endurance, and along with physical exercise will help lose weight more effectively.
• Serum:A healthy source of protein, use half your whey protein in shakes or yogurt to increase your total protein intake.

Production:Some supplements are beneficial for ketogenic diets, looking for exogenous ketones, whey, and minerals.

Answers to frequently asked questions for those opting for a ketogenic diet

Here are answers to some frequently asked questions about ketogenic diets.

Can you start eating carbs again?

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

Will muscle mass be lost?

The risk of losing muscle mass is possible with any diet, large amounts of protein and high body ketones will help flatten it, especially if you are involved in sports that require high endurance or weight lifting.

Can you build muscle based on a ketogenic diet?

It is possible, but will change more slowly than a diet where the carbohydrate content in the food is moderate.

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

No need. However, a few calorie days are best done before starting a diet.

How Much Protein Should You Eat A Day?

Excessive amounts of protein can lead to higher insulin levels and a decrease in ketone body volume. Moderate protein intake is recommended, which is about 35% of total caloric intake.

What if you always feel tired?

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

Why does Urine Smell Like Fruit?

It doesn’t matter, this is a characteristic of ketone byproducts.

I feel short of breath, what should I do?

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

Is the condition of ketosis dangerous to health?

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

What to do with digestive problems and diarrhea?

Other side effects of a ketogenic diet that will go away in a month. If the problem persists, include vegetables rich in fiber and magnesium.

Does a ketogenic diet have contraindications and not be suitable for everyone?

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

Ketogenic Diet Menu 7 Days Approx

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

1 day ketogenic meal

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

2 days of ketogenic food

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

3 days of ketogenic diet

• Breakfast:ketogenic milkshake, a small amount of nuts.
• Dinner:shrimp and clam salad with herbs, avocado and olive oil.
• Snacks:avocado.
• Dinner:pork with Parmesan cheese, salad and broccoli.

4 days of ketogenic diet

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

5 days of ketogenic diet

• Breakfast:curd casserole with berries.
• Dinner:30 gr buckwheat, drums of grilled chicken.
• Snacks: avocado.
• Dinner:radish, cherry and cucumber salad, grilled salmon with herbs.

6 days of ketogenic diet

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

7 days of ketogenic diet

• Breakfast:scrambled eggs with green beans.
• Dinner:boiled beans with squid.
• Snacks: avocado.
• Dinner:cherry tomato salad, chinese cabbage, capers and peppers, roast beef.

This is an estimate of the ketogenic menu for a week, you should also remember to drink at least 2-2. 5 liters of pure water per day, you can add mint or lemon to taste. Drinks allowed: tea, coffee without sugar or chicory.

Keto diet: results before and after, pictures

Attention!If you decide to start a ketogenic diet, you need to see a specialist!