The keto diet (ketogenic diet) is a diet based on drastically reducing carbohydrates while significantly increasing the proportion of fats in the daily diet. In recent years, it has gained considerable popularity not only among people looking to reduce body weight, but also in the sports community and among people looking for innovative ways to support various aspects of health. Learn the basics of the ketogenic diet and when it's worth following.
What is the keto diet?
The ketogenic diet is based on a metabolic mechanism known as the ketogenesis, in which the body produces ketones as an alternative energy source when the carbohydrate supply is very low. Under normal conditions, the human body obtains energy mainly from glucose. However, when the availability of glucose is limited (which happens when the carbohydrate supply is low), the body begins to burn stored fat in the liver, producing so-called "ketones. ketone bodies.
Ketones, such as beta-hydroxybutyrate or acetoacetate, can provide effective fuel for the brain and muscles. As a result, after a few days on a low-carbohydrate diet, the body becomes accustomed to using fats as the main source of energy. The key here is to precisely adjust the proportion of macronutrients in the menu. More details are included in research regarding the effects of the ketogenic diet on weight loss.
Also check out how curb cravings.
Principles of the keto diet
Basic macronutrient breakdown
- Fats: The keto diet places a heavy emphasis on fats, which can account for as much as 70-80% of the total energy in the diet plan.
- Proteins: proteins provide about 15-20% of energy.
- Carbohydrates: in the standard version of the ketogenic diet, the value of carbohydrates is usually limited to 20-50 g per day (about 5-10% of energy).
The purpose of such a ratio is to induce a state of ketosis, in which the body derives most of its energy from fat rather than carbohydrates.
The role of fats in the diet
In the context of the keto diet, fats have a key function. They are responsible for satiety, provide essential fatty acids and fat-soluble vitamins (A, D, E, K). A high proportion of fats ensures that the body has a stable source of energy and does not experience frequent fluctuations in glycemia, which can translate into a smaller appetite and reduced hunger attacks.
However, it is worth paying attention to the quality of the fats consumed. Monounsaturated fats are recommended (e.g., olive oil, avocado) and polyunsaturated (e.g., oily sea fish rich in omega-3 fatty acids). Saturated fats - present in fatty meat or butter, among other things - in moderate amounts can also find their way into the menu, but it's always a good idea to strike a balance.
The keto diet and the role of protein
Protein in a ketogenic diet is not the main source of energy, but it is important for maintaining muscle mass and the proper functioning of the immune system. The body can convert protein into glucose in a process called gluconeogenesis, so excess protein can make it difficult to enter deep ketosis.
The role of carbohydrates in the diet
Although carbohydrates are radically limited in the keto diet, this does not at all mean eliminating them completely. Carbohydrates usually come from low-starch vegetables (spinach, zucchini, cauliflower), a small amount of berries (raspberries, strawberries) or nuts and seeds. This ensures that the body gets the minimum needed dose of fiber and essential micronutrients.
The keto diet and its benefits
- Weight reduction: Many people opt for a ketogenic diet because of the effective weight loss. A high fat supply and carbohydrate restriction helps stabilize blood sugar levels and reduce hunger attacks, making it easier to control the caloric content of meals.
- Stabilization of glucose levels: The keto diet can support the maintenance of normal blood sugar levels, which is especially important for people struggling with insulin resistance or type 2 diabetes (after consulting a doctor).
- Improve endurance and recovery: Some people report improved performance and better workout sensations after adjusting the body to ketosis. This method is sometimes used in endurance sports, such as long-distance running.
- Possible effects on cognitive functions: The brain can effectively use ketone bodies as an energy source. Some proponents of the keto diet point to improved concentration, higher productivity and greater clarity of thought.
- Less fluctuation in energy levels: Limiting simple carbohydrates can prevent blood sugar spikes, so you don't experience such frequent drops in energy or feelings of lethargy after meals.
Potential risks and side effects of the keto diet
- The so-called keto flu: in the first days of the diet, some people may experience weakness, dizziness, decreased concentration or irritability. This is a consequence of the body's adaptation to the new energy source.
- Risk of nutrient deficiencies: Restricting many product groups (e.g., certain fruits, cereals, legumes) can promote deficiencies in vitamins and minerals, including potassium, magnesium or fiber. So it's worth focusing on diversifying your menu and considering supplementation.
- Burden on kidneys and liver: With prolonged, improper use of the ketogenic diet and too high a protein supply, excessive strain on the kidneys can occur. Excess fat, especially saturated fat, can also affect the lipid profile and liver.
- Difficult to maintain in the long run: Radical carbohydrate restriction and restrictive rules can be a challenge for many people.
The keto diet - how to get started?
- Education: Before starting a diet, it is worth studying its principles and seeing if it is the right dietary model for your health situation.
- Calculation of demand: it is a good idea to calculate how many calories we need on a daily basis and adjust the proportions accordingly: about 70-80% of calories from fat, 15-20% from protein and 5-10% from carbohydrates.
- Gradual restriction of carbohydrates: you can start by reducing grain products, potatoes, sweets, sweetened drinks.
- Taking care of electrolytes: During ketosis, the body often excretes more water and electrolytes (sodium, potassium, magnesium). Replenishing electrolytes helps prevent muscle cramps and a drop in mood.
- Patience: The body needs a few days to a few weeks to fully switch to the use of ketones.
Meal planning
The key to success on a ketogenic diet is to skillfully plan your meals so that they provide enough fat and are properly balanced in terms of protein and micronutrients. In practice, this means:
- Breakfast: often based on eggs (such as eggs on bacon, omelets with vegetables).
- Dinner: a serving of meat/fish, accompanied by low-carbohydrate vegetables, fat supplements (e.g. oil, clarified butter, avocado).
- Dinner: salads with all kinds of greens, cheese, olives and dressing based on linseed oil or olive oil.
- Snacks: nuts, seeds, olives, coffee with butter (known as bulletproof coffee).
Sample keto menu
- Breakfast: scrambled eggs in butter with Parma ham and spinach, topped with Bulletproof coffee (coffee with butter and MCT oil)
- Lunch: salad with avocado, tuna in oil, feta cheese and olives, topped with a dressing based on olive oil and apple cider vinegar
- Dinner: salmon baked in foil with garlic and clarified butter, served with cauliflower puree and Chinese cabbage salad
- Dinner: chicken rolls with mozzarella cheese, sun-dried tomatoes and spinach, topped with a salad of arugula, olive oil and pumpkin seeds
Myths associated with the keto diet
- "The keto diet is all about fat and protein.": Contrary to appearances, the ketogenic diet also relies on vegetables (especially low-starch), which provide valuable vitamins, minerals and fiber.
- "You can eat as much fat as you want on keto.": even on a keto diet, caloric balance is mandatory, and excessive caloric intake can lead to weight gain.
- "The keto diet harms the brain".: The body and brain can function perfectly on ketone bodies. Many people even notice an increase in concentration.
- "The keto diet is for everyone".: while it is a potentially beneficial option for many people, it is important to remember that any diet should be tailored individually to your health and lifestyle.
Summary
The ketogenic diet provides alternative nutrition model, which is based on significantly reducing carbohydrates and increasing the proportion of fats in the diet. Its goal is to put the body into a state of ketosis, in which ketone bodies become the main source of energy. Such a diet can bring many benefits, such as weight reduction, stabilization of blood sugar levels and improvement of cognitive functions.
Nevertheless, following a keto diet requires prudence and knowledge. It is important to compose meals in a way that ensures an adequate supply of nutrients - vitamins, minerals and fiber. Each person has a different body, so it is always worth taking into account individual health needs As well as any contraindications.
