The ketogenic diet is becoming increasingly popular in the health and wellness community.The term "ketogenesis" describes the process by which the body produces special organic substances (ketones) that serve as a source of energy (in addition to fatty acids) when carbohydrate intake is reduced.
This is an ideal way to lose weight for those fat lovers who cannot eat bread and sweets.
Therefore, the ketogenic diet initially involves high intakes of protein and fat and very small amounts of carbohydrates.Therefore, the body must use fat and ketone bodies as energy sources instead of 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 numerous clinical studies supporting its therapeutic properties.These benefits often include improved mental function, more stable energy levels, faster weight loss, and increased stress tolerance.
Even though you already know that the ketogenic diet is a low-carb eating plan, there's still a lot to learn about how to stick to this eating plan and achieve failure-free results.In this guide, we'll take a closer look at the physiology and benefits of this diet, the different types/options for meal plans, and how to create your own menu (along with meal plan examples).
What is a ketogenic diet plan?
The ketogenic diet is a low-carb eating pattern that includes moderate protein intake and plenty of healthy fats.Reducing your carbohydrate intake helps your body transition into a state that promotes the breakdown of fat (from your diet and body) to produce ketones and enter a state called "nutritional ketosis."
But what is ketosis?Ketosis is a natural metabolic process in which your body uses fat to produce bioenergy during a nutrient deficiency (mainly carbohydrates).
When following a ketogenic diet, your brain, like other organs, relies on ketones for energy.Once a state of nutritional ketosis is reached, the body begins to produce ketones.
How many kilograms can you lose?
All results depend entirely on the individual.After analyzing 6 studies on the ketogenic diet, participants lost between 3.2kg and 12kg after 6 months.The average amount of excess weight lost in six months is approximately 6kg.
What does a ketogenic diet plan include?
A typical plan for this diet (regardless of how long it lasts) is as follows: 10% of total daily calories from healthy carbohydrates, such as leafy greens, non-starchy vegetables, or small amounts of legumes and high-fiber fruits; 20% to 30% of calories from protein, such as meat and some plants; 60% to 70% of calories from healthy fats, such as flaxseed oil, fish oil, avocados, nuts/seeds.
This approximate macronutrient ratio is a general guideline for all meals that day.Depending on your physical activity and personal goals, your ideal micronutrient ratios may need to be adjusted slightly.
To calculate your energy needs for a keto diet, use the Basic Daily Calorie Needs Calculator and then scale your calories using the macronutrient ratios above.Remember, protein and carbohydrates contain four calories per gram; fat contains nine calories per gram.
Basics and rules of the ketogenic diet
The ketogenic diet is more about replacing one source of calories with other sources of calories that you consume rather than completely changing your diet.The biggest difference is avoiding processed foods, carbs, and foods high in sugar, which is much easier than it sounds once you learn how to replace foods high in sugar with foods high in protein and fat.
Following this diet means you'll be eating a lot of meat, dairy, and vegetables.You will consume very little fruit (if any) and no grains at all.
The role of protein in the ketogenic diet
People on the ketogenic diet support the idea of eating protein-rich and satiating foods.In addition to a high proportion of fat, you also need to control your protein intake.It’s important to understand the role of protein in the ketogenic diet and how to get the best results.
Since you're essentially eliminating carbohydrates from your diet, some people find that they need to increase their protein intake.This is not true, in fact, too much protein can actually "kick" you out of ketosis.A common mistake is that people think of the ketogenic diet as a high-protein, high-fat diet.This is incorrect because it is a diet high in fat, moderate protein, and limited carbohydrates.
Why is eating too much protein bad on a keto diet?
As mentioned before, 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 produce energy by breaking down protein into glucose.This process is called gluconeogenesis.If you eat more protein than your body needs, your body will respond by raising insulin levels and lowering blood ketone levels.
What does this mean?
This means that if you restrict carbs, your body may enter gluconeogenesis instead of ketosis, and you won't get any benefits from a ketogenic diet.
How to control protein intake
Now that you have a brief understanding of why too much protein is bad for a ketogenic diet, it’s time to learn how much protein you need to consume each day on a ketogenic diet to maintain ketosis.
You can use the keto diet calculator to enter all your details and find out how much carbs, protein, and fat you should be eating 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 bad for a ketogenic diet, it’s time to learn how much protein you need to consume each day on a ketogenic diet to maintain ketosis.
You can use the keto diet calculator to enter all your details and find out how much carbs, protein, and fat you should be eating 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 carbs, which means you can eat a fairly large meal and still consume fewer calories than a single serving of other types of keto meals.Vegetables are rich in fiber, which not only helps control your appetite but is 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), it's not hard to incorporate this positive change into your diet.
Types of safe vegetables
You want dark, leafy vegetables.Anything that looks like spinach or kale.Vegetables grown on the ground (cruciferous vegetables) are the best choice.
But be careful...
Because some vegetables need to be avoided when dieting because they contain a lot of carbohydrates.These are primarily root vegetables that grow underground.Here are some vegetables to limit:
- bow
- garlic
- mushroom
- tomato
- black pepper
- Chinese chives
- Potato
Vegetable carbohydrate content table
| title | Amount of carbohydrates, grams |
| garlic | 30.96 |
| sweet potato | 23.78 |
| tarot cards | 22.36 |
| water chestnuts | 20.94 |
| sweet potato | 17.12 |
| Potato | 16.77 |
| corn | 16.32 |
| ginger | 15.77 |
| green peas | 13.57 |
| Pasternak | 13.09 |
| Chinese chives | 12.35 |
| lotus root | 12.33 |
| chestnut | 9.69 |
| soybeans | 8.47 |
| bow | 7.64 |
| celery | 7.4 |
| chili | 7.31 |
| carrot | 6.48 |
| beetroot | 6.46 |
| sweet onion | 6.64 |
| rutabagas | 6.32 |
| grape leaves | 6.31 |
| pumpkin | 6 |
| dandelion | 5.7 |
| yellow pepper | 5.42 |
| mini carrots | 5.34 |
| red cabbage | 5.27 |
| kale | 5.15 |
| Brussels sprouts | 5.15 |
| artichoke | 5.11 |
| Flammulina enoki | 5.11 |
| pea | 4.95 |
| green onions | 4.74 |
| radish | 4.63 |
| mushroom | 4.29 |
| Mitaka Mushroom | 4.27 |
| okra | 4.25 |
| dill | 4.2 |
| bean sprouts | 4.12 |
| broccoli | 4.04 |
| Physalis | 3.94 |
| red pepper | 3.93 |
| artichoke hearts | 3.88 |
| endive | 3.58 |
| cucumber | 3.19 |
| Chinese cabbage | 3.07 |
| Bamboo stalks | 3 |
| green cabbage | 3 |
| serrano pepper | 3 |
| brocoli | 2.97 |
| Green pepper | 2.94 |
| eggplant | 2.88 |
| olives | 2.8 |
| tomato | 2.69 |
| Kohlrabi | 2.6 |
| mushroom | 2.57 |
| Boletus | 2.26 |
| Swiss Chard | 2.14 |
| squash | 2.11 |
| arugula | 2.05 |
| Chinese cabbage | 2.03 |
| green onions | 1.85 |
| avocado | 1.84 |
| radish | 1.8 |
| asparagus | 1.78 |
| mustard | 1.47 |
| spinach | 1.43 |
| parsley | 1.37 |
| Chinese cabbage | 1.18 |
| Opuntia | 1.13 |
| Reruha | 0.79 |
| broccoli top | 0.15 |
Saturated fat and unsaturated fat
Don't let these great words confuse you.Simply put, different types of fat behave differently in our bodies, which essentially means that not all fats are bad for us.
Saturated fat is usually solid at room temperature (butter), while unsaturated fat is liquid at room temperature (olive oil).Saturated fat is found in animal products like meat, dairy, and eggs, while unsaturated fat comes from plant sources like nuts and seeds and some vegetables (avocados and olives).
On the ketogenic diet, you consume a certain amount of fat each day, depending on your specific parameters and dietary goals, so try to consume equal amounts of saturated and unsaturated fat for best results.
Foods you shouldn’t eat during a diet
To increase the likelihood of weight loss success, you need to eliminate as much junk food as possible from your diet.This is important to prevent temporary weakness.
List of prohibited products:
Cereal and starch products
- Flour, pizza, pasta, bread, cookies, cereal, crackers, corn, oats, potatoes, rice and baked goods.
anything with sugar
- Any refined sugar, candy, desserts, juices, milk chocolate, baked goods, sodas, etc.
Reduce Omega-6 fatty acids
- The ratio of omega-6 to omega-3 fatty acids in a typical diet is 20:1.In the same diet, it should not exceed 4:1.
- Stay away from factory-farmed fish and pork as they are high in Omega-6.
- Avoid soybean, canola, peanut, sesame, sunflower, corn and grapeseed oils.
most fruits
- It is recommended to avoid most fruits, but if you decide to indulge in fruit, you can eat a small amount of berries.
- Stay away from dried fruit
beans
- Avoid any beans, peas or lentils as they are high in carbohydrates.
processed food
- Avoid packaged foods that contain trans fats, preservatives, added sugar, and any other junk food you can’t even pronounce.
Alcohol
- Avoid beer, sugary alcoholic drinks and cordials.
artificial sweeteners
- Sucralose or other sweeteners containing aspartame may cause excessive cravings or other problems.
Low-fat and low-carb foods
- Most of these products are either high in carbohydrates or contain a lot of artificial ingredients.
Things to consider before starting a diet
As with any lifestyle change, you need to keep the right mindset and plan your journey.If you don't plan for your weight loss goals, your chances of success will drop dramatically.You don’t want to be the average person who “says” they’re going to change, you want to be the person who actually does it.
Before going on the ketogenic diet, follow these 6 tips:
- Before starting this diet, it's best to consult a professional (doctor and/or nutritionist) to a) do a blood test on you to make sure you don't have any underlying health issues, and b) make sure you have enough knowledge so that you can start eating healthily and not just throw out foods you think are unhealthy and eat very little.
- Get rid of all foods that are not included in the ketogenic diet.Check your refrigerator, pantry, and cupboards and donate or throw out any foods that aren’t keto-friendly.
- Learn how to read food labels.Learn what macronutrients are and how to calculate them.Before starting a ketogenic diet, it’s necessary to learn the basics.
- Gradually reduce your sugar and carbohydrate intake.Your transition into ketosis will be smoother if you gradually reduce your carb intake rather than going straight into ketosis.The likelihood of dealing with the “keto flu” will be reduced, and you’ll become more comfortable during the initial stages of transitioning to full keto.
- Drinking plenty of water can help your body adapt smoothly.
- Learn how to measure ketone levels.It's in your best interest to research ketosis levels in your diet so you know how to eliminate any future problems.What are the benefits of eating this way?
What are the benefits of such nutrition?
Clinical studies and scientific evidence show that the ketogenic diet provides many health benefits for girls: increased energy, weight loss, improved cognition, supported blood sugar balance, and improved cardiovascular health.
Improve mental function
When following 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, increased mental alertness/clarity, and improved cognitive abilities.
Improve blood sugar control
Research shows that a low-carbohydrate diet helps support the body's insulin metabolism.Cutting back on carbohydrates helps break down fat and protein (which are long-term sources of energy), thus maintaining stable blood sugar levels.
lose weight
The low-calorie ketogenic diet encourages your body to use fat for fuel, and clinical evidence supports its weight loss benefits.Additionally, a ketogenic diet can help suppress appetite and reduce food cravings because ketones increase satiety signals in the brain.
increase energy
In ketosis, your body uses fat and ketones as fuel instead of glucose, providing the body and brain with the ongoing energy they need to maintain body functions.
Improve cardiovascular function
Research shows that a ketogenic diet can help maintain a healthy balance of blood lipids in women.In fact, people who follow a ketogenic diet tend to have lower inflammation and oxidative stress than people who follow a high-carbohydrate diet.
Keto Diet Plan Options
Plan changes will depend on your goals and physical characteristics.
The standard keto diet is often recommended when initially transitioning to a low-carb lifestyle and entering a state of ketosis.Once your body becomes "adapted to fat as an energy provider," you can do some experiments and decide which keto diet plan to follow long-term.
Standard type
The standard keto diet plan is best for people who are just starting a low-carb diet and want to adapt to ketosis quickly.This program is also suitable for those who want to improve their health and physical endurance.
focus
If you find that strictly following a standard ketogenic diet makes you sluggish and unable to fully exercise during the week, this is the perfect way to combine intermittent carb loading with a targeted ketogenic diet.To do this, consume about 30-50 grams of carbohydrates with moderate amounts of protein and fat before exercising (up to five times per week).
cycle
The cyclical ketogenic eating plan is a progressive ketogenic diet that involves intermittently "repeating" carbohydrate loading on certain days of the week.For example, you can add 300 grams of carbohydrates to your diet (fat intake should be reduced during these days).This allows your body to replenish muscle glycogen and may be best for very active people and those who exercise regularly.
The next section is about specific supplements you should consider when following a ketogenic diet plan.Read on to learn all about the supplements we recommend for optimizing your ketogenic lifestyle!
What supplements should I take?
exogenous ketones
Exogenous ketones are typically bioavailable beta-hydroxybutyrate, which is a source of exogenous ketones that rapidly induces ketosis (usually within 30 minutes).
How does this work?
Causes 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 blend of caprylic (C8) and capric (C10) triglycerides, which are special types of medium-chain triglycerides.TSC may help support cognitive function, and preclinical studies suggest TSC may also aid mitochondrial function.TSC oil supplements can also temporarily increase ketone levels, which serve as an alternative energy source for the brain and muscle tissue.
How does this work?
Helps increase ketone production and provides energy.Moderate triglyceride supplements may temporarily increase ketone production compared to regular long-chain triglycerides.
Electrolyte/mineral supplements
When you're on a ketogenic diet, your body's electrolyte levels may drop due to reduced cellular hydration.In this case, it is recommended to consider electrolyte/mineral supplements, or taking additional minerals in tablet form.
How does this work?
Helps maintain healthy micronutrient levels in the body.
Best food choices for the keto diet
Here is a complete list of the most recognized foods on the ketogenic diet plan:
protein source
- egg
- salmon
- tuna
- Herring
- trout
- steak
- Ground beef
- Türkiye
- sardine
- mutton
- pork
- buffalo meat
- chicken
- Protein powder (whey, casein, etc.)
vegetable
- asparagus
- bean sprouts
- broccoli
- Brussels sprouts
- Cabbage (cabbage, green cabbage, red cabbage)
- brocoli
- celery
- cucumber
- eggplant
- green beans or lima beans
- artichoke
- Pickle
- Green leafy vegetables (arugula, dandelion, spinach, Swiss chard, endive, watercress)
- lettuce
- mushroom
- okra
- Onions (green onions, brown onions, red onions, green onions)
- Chili peppers (jalapenos, bell peppers, cayenne peppers)
- radish
- Sauerkraut
- algae
- bean sprouts
- sugar snap peas, snow peas
- tomato
- radish
- water chestnuts
oils and fats
- avocado
- Sunflower oil
- avocado oil
- coconut oil
- Grapeseed oil
- olive oil
- sesame oil
- linseed oil
- Raw nuts/seeds
- nut oil
- coconut milk
- olives
drinks
- Coffee/espresso
- Caffeine-free, unsweetened tea (green tea, peppermint tea, chamomile tea, hibiscus tea, etc.)
- Mineral water (distilled or sparkling water)
- water
sweetener
- Arhat Kingdom
- Stevia
- xylitol
Spices, Herbs and Seasonings
- Cocoa (powder)
- bone broth
- Flavored extracts (almond, vanilla, etc.)
- garlic
- ginger
- Fresh or dried herbs (dill, basil, onion, cilantro, mint, oregano, rosemary, sage, thyme, etc.)
- horseradish
- mustard
- lemon
- Salsa (no sugar added)
- soy sauce
- Fresh or dried spices (chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
- vinegar