The ketogenic diet is one of the more popular options when it comes to improving health and physique. This is especially true at a time when so many people have problems with blood glucose, and obesity is a serious civilization disease.
A lot of myths have already grown up around it, but if there are no contraindications, you are gaining fat and feel sluggish after a larger meal, then I definitely recommend trying it. It is worth consulting a specialist/expert about your approach.
Ketogenic Diet – Principles
The ketogenic diet is not called a fat-based diet for nothing. It involves providing the body with a large amount of fat, a moderate amount of protein and a low amount of carbohydrates. The latter, contrary to the myths circulating around, are not eliminated completely. Apart from the fact that they often contain beneficial nutrients, the brain needs about 50 g of sugar to function optimally. The key is to choose the right products!
Why exactly this? Well, as you can see, the ketogenic diet involves a high intake of fats. In contrast to typical eating patterns, in which carbohydrates dominate (especially in highly processed products). This time we are preparing the body for a certain change… In short: the roles are reversed. Fats will be the main fuel, and we will draw energy from them for action.
It should be kept in mind that the body first has to get used to the new system. Adapting to a change in energy source does not come easily to it, although this depends on many different factors. Some people go through the adaptation period quite smoothly, while others struggle with a major drop in energy, concentration and motivation. Above all, fat adaptation takes some time and you need to be patient. It is worth using supportive supplementation, e.g. BHB ketones that help enter ketosis, increase usable energy levels and better endure this difficult time.
Ketogenic Diet – Body Weight and Health
The ketogenic diet offers a whole range of benefits, both for health and for physique. As you know, health is the basis for shaping the body and improving exercise results. Not to mention well-being. There is no doubt that a positive aspect of changing the body's energy metabolism is a "rest" from carbohydrates. When our diet is rich in sugars (especially simple ones), frequent and often sudden spikes in blood glucose occur. Each such spike is equivalent to a response from the body – in this case, an insulin release, whose task is to lower blood sugar.
Then, over time, cells stop being sensitive to insulin, and energy is stored in fat cells. This is called insulin resistance (IR), which is one step away from diabetes. Importantly, the ketogenic diet makes it possible to lower glucose levels and keep insulin in check. It can be used to reduce the risk of blood glucose problems as well as to get out of a disease state. In summary: it improves our insulin sensitivity. This, in turn, helps in striving for an appropriate body weight when we are desperately trying to eat less, exercise more, and still see no results.
Some sources mention the beneficial effect that the ketogenic diet has on neoplastic changes. Its therapeutic effect was used as an adjunct in cancer therapies because of the minimal amounts of carbohydrates. Mainly because some tumours use sugar as fuel for growth/development.
In addition, we may experience better thought processes, improved cognitive function and an overall better sense of well-being. The ketogenic diet has an anti-inflammatory effect, which of course reduces the risk of inflammatory diseases. It is worth remembering, however, that the adaptation period can be a very large dose of stress for the body, so a better option will be to limit exposure to this factor before it starts.
There is also talk of improved skin and hair condition as a result of following a fat-based diet.
Ketogenic Diet – What to Eat?
The ketogenic diet should be based primarily on good-quality, minimally processed products. As far as possible, the products should be rich in vitamins, minerals and other nutrients. Of course, it is not only about fat content. Highly processed products, the so-called "ready-made meals", often contain large amounts of fat, but they certainly cannot be considered valuable. So what will be the right choice?
- good-quality meats,
- eggs,
- offal,
- fish and seafood,
- low-starch vegetables,
- nuts,
- avocado,
- olive oil,
- borage oil and flaxseed oil (cold-pressed),
- butter and lard.
In addition, good options and at the same time support can be fat-based supplements such as MCT oil, coconut oil or
Omega 3 (EPA and DHA). They will ensure an increase in energy levels, an improvement in health status and a positive effect on focus and thought processes. Health for body and mind!
Ketogenic Diet – How Many Calories and What Nutrient Ratios?
Now that you know the principles of this nutritional system, which products to pay attention to and what benefits the ketogenic diet may bring, basic questions arise. What about calories? How should the proportions of ingredients be chosen?
When it comes to calories, we act in the same way as with other diets. This system, apart from the health aspects, is used mainly for reducing body fat, so we will focus on that. Therefore, the most important thing will be to determine the basic calorie requirement and establish a deficit.
Most often, the following formula is used to calculate BMR (basal metabolic rate):
- For men: body weight x 24 = BMR (number of calories)
- For women: body weight x 22 = BMR (number of calories)
Next, we move on to determining our physical activity level (PAL):
- 1.2 – sedentary lifestyle
- 1.3 – short walks, exercise 1-2x a week (low activity)
- 1.4 – exercise 2-3x a week
- 1.5 – high intensity, more often than 3x a week
- 1.7 – daily physical activity of high intensity
If you have already selected the appropriate factor, multiply it by the previously calculated BMR (BMR x PAL). This is your daily basic calorie requirement.
Age and somatotype are also worth taking into account. At the very beginning, I recommend introducing changes to the eating system gradually so as not to shock the body. A sudden change in diet is a considerable dose of stress.
A good idea will be to stay at zero calorie balance for some time (maintaining daily requirements), and only later move on to introducing a deficit. In the case of reduction, this is usually 10-20%. For example, if you decide on a 15% deficit, multiply the daily requirement by 0.85.
What about the proportions of nutrients? A proper ketogenic diet should include 75% fat, 15-20% protein and 5-10% carbohydrates during the fat-adaptation phase.
Ketogenic Diet – Is It for Everyone?
Although the ketogenic diet is still gaining popularity, and its use is associated with many positive aspects, it cannot be said to be suitable for everyone. It is not recommended for people who struggle with:
- kidney stones,
- cirrhosis of the liver,
- inflammatory conditions of the pancreas and liver,
- the so-called adrenal fatigue.
This group can also include people who deal with a lot of stress on a daily basis – for them, the fat adaptation period may be especially difficult. Some sources mention that the ketogenic diet is also not recommended in the case of anaerobic exercise.
