The ketogenic (keto) diet: what it is, how to follow it and what to eat + discussion of pros and cons

The ketogenic diet (a.k.a. keto or ketogenic) is a diet based on eating very few carbohydrates and a huge amount of fats. It is designed to allow us to eat deliciously while making it easier to lose weight.

The ketogenic diet was created to help reduce body fat and also improve cardiovascular function. If you've heard good things about it from your friends, now you can read what the experts have to say about it.

The ketogenic diet is a great way to help you lose weight.

With Dr Witold Tomaszewski, M.D., and Julia Skrajda, clinical dietician, we present the most important information about the ketogenic diet.

See also:

• Mediterranean diet
• The DASH diet
• Digestible diet
• Dabrowski's Diet
• SIRT diet
• Diabetes diet
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What is the ketogenic diet?

The ketogenic diet (otherwise known as the keto or ketogenic diet) is a diet very high in fat and low in carbohydratesand. Drastically reducing carbohydrate intake and increasing fat supply puts the body into a state of ketosis. In this state, we can produce energy from fat and therefore burn it.

What are types of ketogenic diet?

There are several types of ketogenic diet. However, the most common are four typesand. 

• Standard ketogenic diet (SKD). It is characterised by a very low carbohydrate, moderate protein and high fat supply. In most cases, it consists of the following macronutrient breakdown: 70% fats, 20% protein and 10% carbohydrates - a distribution of kcal per day.
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• Cyclic ketogenic diet (CKD). This type of keto diet allows you to take in higher amounts of carbohydrates at selected times. An example would be five days on the keto diet, followed by two days when we can consume larger amounts of carbohydrates (from 60 to as much as 80% of calories per day in the form of carbs).
• Targeted ketogenic diet (TKD). This ketogenic diet allows you to add more than enough carbohydrates to your diet (15 to 50g) before increased physical exertion (training). 
• High-protein ketogenic diet (HPKD). This is, as the name suggests, a ketogenic diet that provides the body with a lot of protein. The most common macronutrient ratio is 60% fat, 35% protein and just 5% carbohydrates.
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Standard and high-protein ketogenic diets are popular types of keto diet that have been used for a long time. The cyclic and targeted ketogenic diets, on the other hand, are newer 'inventions'. They are most commonly used by bodybuilders or athletes. In today's article we look at the standard keto diet. Would you like to know more about the other types? Let us know in the comments!

One of the most important tenets of the ketogenic diet is what is known as ketosis. Find out what this metabolic state is and how to achieve it.

What is ketosis?

Nutritional ketosis is a metabolic stateand in which the body uses ketones (instead of simple sugars) to produce energy. Ketones are formed by the breakdown of fat. Most often ketosis occurs after about 3-4 days of following a ketogenic diet. The result is the rapid burning of excess fat.

Why ketosis can lead to weight loss?

Most cells in the human body produce energy from glucose (simple sugars). When this becomes scarce, it is necessary to find another source of energy. This becomes the aforementioned ketones, which are produced from fat. This is why the ketogenic diet can lead to weight loss.

What is keto-flu?

Keto flu is our body's 'rebellion' against carbohydrate withdrawal. It most commonly occurs around 24-48 hours after starting a ketogenic diet and produces the following symptoms.

Symptomsand keto-flu:

• headaches,
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• nausea,
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• constipation,
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• vomiting,
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• fatigue,
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• insomnia,
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• gastrointestinal problemsand,
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• weakness ,
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• irregular heartbeat ,
.

The above symptoms are, of course, nothing pleasant. However, there are a few ways that can help you deal with keto-flu more quickly.

How to get rid ofand keto-flu?

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• Drink more water.
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• Avoid over-exertion (but don't cut back completely!).
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• Get good, healthy sleep.
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• Take electrolytes (besides water, tomato juices or a diet rich in sodium or potassium will provide you with them.
• Provide your body with electrolytes.
• Provide your body with "healthy" fats (seed or seed oils or olive oil will provide you with these).
.

Don't give up! Most often, keto flu lasts for one to two weeks. However, if you are still experiencing discomfort after this time, see your doctor.

What is keto-adaptation?

Keto-adaptation is a long-term processand in which your body "learns" to make full use of fats for energy. Keto-adaptation begins 4-12 weeks after entering a state of ketosis. Endurance athletes are an exception. For them, keto-adaptation can start as early as 2 weeks into a ketogenic diet.

Ketogenic diet - principles

The most important rule of the keto diet you have already learnt - lots of fats and few carbohydrates. On a ketogenic diet, you shouldn't consume more than 50g of carbohydrates per dayand. In addition, sugars should be limited - so most vegetables and fruit are not recommended on this diet.

Macronutrients on the keto diet

Macronutrients are the amount of fats, protein and carbohydrates you take in with your diet. On the keto diet, the basic 'macro' is 70/20/10and. This means that we should take in 70% of our calories with fats, 20% with protein and 10% with carbohydrates. Of course, this is a conventional 'golden ratio' that can be modified by 5 to 10% each way.

Assimilable and non-assimilable carbohydrates - what's the difference?

The division of carbohydrates by digestion includes assimilable carbs, which affect the keto diet, and non-assimilable carbs (dietary fibre and sugar alcohols), which do not affect it. Digestible carbohydrates should be controlled by us. Their excessive consumption can disrupt ketosis.

How to calculate assimilable carbohydrates?

Calculating digestible carbohydrates (also known as net carbohydrates) is very simple. Subtract the fibre and half of the sugar alcohols (if present in the product) from all the carbohydrates.

Low glycaemic index carbohydrates - how do they affect the keto diet?

The glycaemic index is an indicator that tells us how quickly blood glucose levels rise after eating a particular product. On a ketogenic diet, it is advisable to choose only carbohydrates with a low glycaemic index. More often than not, they do not have a large effect on blood glucose concentrations. However, do not forget the key rule - a keto diet is less than 50 g of carbohydrates per day.

Keto diet - effects

Aids weight loss

The ketogenic diet can support weight loss by reducing appetite (affecting the satiety centre) and speeding up metabolismand. More often than not, a diet full of fat is more filling , and also reduces levels of hunger-stimulating hormones (leptin and ghrelin). 

Researchand suggests that people on the keto diet lost weight faster than others who were on a low-fat diet. It doesn't stop there, the ketogenic diet may also reduce the risk of obesityand.

Promotes heart health

High levels of 'bad' cholesterol (LDL) lead to an increased risk of cardiovascular diseaseand. Studies  on animals and humans suggest that a keto diet can increase 'good' cholesterol (HDL) and decrease 'bad' cholesterol - particularly VLDL. Furthermore, the keto diet may reduce the risk of developing type 2 diabetes.

Promotes acne treatment

Acne is an inflammatory skin disease. Lowering glycaemia (blood glucose levels) may have a positive impact on the treatment of this condition. Research indicates, that a diet low in carbohydrates (including, but not limited to, a ketogenic diet) may reduce acne symptomsand in some people.

Positive effects on brain function

Research suggests that the ketone diet may provide us with neuroprotective benefits. This means that in some people, the keto diet strengthens and protects brain and nerve cellsand. Despite the promising results, further research is needed to confirm these assumptions.

Exactly yes, the ketone diet can treat epilepsy in the youngest children. What's more, as Dr Witold Tomaszewski, M.D., explains - this is why it was originally developed in the 1920s.

Ketogenic diet - disadvantages

If your enthusiasm for the ketogenic diet grows with every sentence you read, it's time to cool down a bit. Before you run to the shop to buy fat-rich products, know the main disadvantages of the keto diet. For some people, these may be so important that they will forgo a restrictive low-carbohydrate menu.

The keto diet for beginners - tips on how to get started

Giving up fast food or sweets is a much less restrictive dietary change than the ketogenic diet. Such a drastic carbohydrate restriction requires adequate preparation.

Restrictions on carbohydrates are a good idea.

Test yourself

The ketogenic diet requires you to make dramatic changes to your daily diet. Therefore, it is essential that you have bloodand urine tests before starting it. These will help to verify any mineral or vitamin deficiencies. What's more, the tests also allow you to identify specific contraindications, such as heart, liver or kidney disease.

Check what you will be able to eat

The ketogenic diet is considered one of the more restrictive ones. It requires us to limit sweets or numerous snacks, for example. Before you embark on the keto diet, check what you will be able to eat. Some people will not be able to give up certain foods. 

Plan your first menu

Before starting the ketogenic diet, plan all your meals for the next several days. Once you start the keto adventure, eating out won't be as easy as it was before. However, this doesn't mean you have to give it up completely. Most restaurant meals can be modified to fit the ketogenic diet.

Products allowed on the keto diet

Eating less than 50 grams of carbohydrates per day (the basic premise of the keto diet) may seem impossible at first glance. However, contrary to appearances, the choice of products is not at all as limited as we might expect.

Animal proteins

Animal proteins are the basis of the ketogenic diet. It is these foods that provide us with a lot of fat and protein, with negligible amounts of carbohydrates.

Meat

Meat, whether beef, pork or poultry, is considered the foundation of the ketogenic diet. They are mostly low in carbohydrates and are a great source of protein and fats. 

What meats can we eat on a keto diet?

• poultry (chicken , turkey ),
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• beef ,
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• pork ,
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• lamb ,
• lamb ,
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If you have the option, choose meat from grass-fed animals . It is much healthier than the equivalent from animals fed grain.

If you have the opportunity, choose meat from grass-fed animals.

Fish and seafood

Fish and shellfish are very good sources of protein for those on a ketogenic diet. However, it should be noted, that seafood, such as oysters and octopus, will contain small amounts of carbohydrates, but these need to be controlled.

Fish and seafoodand that can be eaten on a keto diet are:

• beef ,
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• halibut ,
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• fish ,
• trout ,
• sardines ,
• mackerel ,
• shrimp ,
• flatfish ,
• herring ,
• tuna ,
.

Hen's eggs

A large hen's egg contains less than 0.5 grams of carbohydrates and over 6 grams of proteinand. This is why eggs are one of the most popular choices for people on a ketogenic diet. Remember to eat whole eggs, not just the egg white. Most of the beneficial nutrients are found in the egg yolkand.

Dairy

Most dairy products are products that have great macros for people on a ketogenic diet. Which ones deserve a mention?

Cheese

Most cheeses are high in fat and low in carbohydrates. A great example of this is cheddar cheese, which in 100 grams contains just under 4 grams of carbs, more than 22 grams of protein and more than 33 grams of fatand.

The best cheeseand on a ketogenic diet are:

• gouda ,
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• goat ,
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• mushroom(blue) ,
• Camembert ,
• turtle ,
• feta ,
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And many more! These are just the most popular cheeses that I recommend to people on a ketogenic diet. In fact, most of the others have great 'macros' too. The only thing you need to do before choosing your favourite cheese is to check the carbohydrate, fat and protein content of a particular product.

Dairy products

Cheese isn't everything, there are other dairy products that are worth eating on a ketogenic diet. These includeand:

• greek yoghurt,
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• cream 50% ,
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• unsweetened plant milks such as soy milk , almond milk  or coke milk .
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Vegetables

We mainly associate vegetables with the basic weight loss diet, not the ketogenic diet. Nonetheless, they should not be absent from a full-fat menu either.

Green leafy vegetables

Green leafy vegetables are low in carbohydrates, yet offer us a wealth of vitamins and minerals.

What green vegetablesand leafy vegetables can be eaten on a ketogenic diet?

• lettuceand,
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• spinach ,
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• cress ,
• cabbage ,
• kale ,
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• beet ,
.

It is also worth mentioning the "safe"herbsand on the keto diet, which include:

• thyme ,
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• oregano ,
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• dill ,
• parsley ,
• coriander ,
• basil ,
• sage ,
.

Paprika

Paprika comes in numerous varieties, and most of them are great for the ketogenic diet. Whether you opt for classic peppersand, for example, or jalapeños, you'll be able to make sure your keto recipe gains in flavour and the small amount of carbs won't upset your macro.

100 grams of red peppers provide us with 142 mg of vitamin C. This more than fills our daily requirement for this vitamin.

Zucchini

Zucchini can be prepared in dozens of ways. Its low carbohydrate content has made this vegetable loved by many people on the ketogenic dietand. Courgette will work well in baking, can be an alternative to rice and can even be used to make pasta.

Zucchini provides us with a large amount of vitamin A. I invite you to read an article about this compound: Vitamin A - properties, effects, occurrence, deficiency symptoms

Other non-starchy vegetables

There are several other non-starchy vegetables that are friendly to people on a ketogenic diet. These includeand:

• broccoli ,
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• asparagus ,
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• cauliflower ,
• cucumber ,
• aubergine ,
• radish ,
.

Fruits

Most fruits are high in carbohydrates, so on a keto diet they should be avoided. However, this does not mean that by putting ourselves on this diet, we will have to give up fruit altogether. 

Fruitsand that we can eat on a ketogenic diet are:

• avocado ,
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• carb ,
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• strawberries ,
• citrus ,
• raspberries ,
• peaches ,
• cantaloupe ,
.

Other plant-based products

The ketogenic diet is not only about meat and seafood. In addition to the aforementioned plant foods that fit into this menu, we have further suggestions for you. 

Nuts and seeds

Some nuts and seeds are low in carbohydrates. Others should be especially avoided on a keto diet. 

On a ketogenic diet we can eat:

• mondsand,
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• walnuts ,
• macadamia nuts ,
• pecan nuts ,
• flax seeds ,
• chia seeds ,
.

Shirataki noodles

Macaroni on a keto diet? That's right! Shirataki noodles contain only 2.5 grams of carbohydrates and 9 calories per 100 gand. It consists mainly of water, as well as glucomannanand. This viscous fibre reduces blood sugar spikes and can also reduce hunger.

Bitter chocolate

The lack of sweets on a ketogenic diet can be bothersome, but dark chocolate should make up for it. This sweet can lower blood pressure and has a protective effect on the arterial endotheliumand. Remember to only choose chocolate that contains more than 70% cocoa solids.

Fats

Frying, cooking or baking requires the use of the right fats or oils.

The best fats to use are the following.

The bestfatsand on the keto diet are: