Ketogenic diet: a complete guide for beginners

We understand what the keto diet is, look for pitfalls and make an approximate food plan based on the principle of the most popular diet in Hollywood

A ketogenic diet (or abbreviated keto diet) is a diet that is low in carbohydrates and high in fat, which research shows brings many benefits to the body. This type of food can not only help you lose weight, but also improve your own health.

The ketone diet has benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease. However, despite the numerous advantages and wide popularity (included in the top 10 most popular diets of our time), it remains the most controversial of all. Editorial Board I decided to understand the pros and cons of the keto diet, as well as help you make an approximate meal plan for the week.

What is a ketogenic diet?

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As you already understood, the main feature of this diet is the use of a very low carbohydrate content and a high percentage of fat. It is similar in many ways to the Atkins diet and other low-carb diets. This original method of weight loss was developed for almost 100 years and was initially used in the treatment of epilepsy in children.

The keto diet works on the principle of restructuring the metabolism: a sharp reduction in carbohydrate consumption, the so-called carbohydrate starvation of cells, plunges the body into a metabolic state called ketosis. When this happens, our body begins to break down fats very actively, using them as the main source of energy. This process also forms a large number of ketone bodies, which are one of the main activity signals for the brain.

In addition, a ketogenic diet can significantly reduce blood sugar and insulin levels. This, along with increased ketones, has numerous health benefits.

Types of keto diet

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There are several versions of the ketogenic diet. Let’s examine the main variety.

Standard ketogenic diet. The traditional version of the diet is the most popular. It involves a diet that is very low in carbohydrates, low in protein, and high in fat. It usually looks like this: 75% fat, 20% protein, and only 5% carbohydrates.

Cyclic ketogenic diet. This option is best suited for people who regularly engage in intensive training. The keto diet for athletes is divided into periods with normal and increased carbohydrate intake. For example, a standard keto diet is followed 5-6 days a week, followed by 1-2 days of high-carbohydrate meals to replenish glycogen stores.

Target ketogenic diet. This is the same variation of the classic principle of nutrition with the addition of a small amount of fast carbohydrates before training.

Ketogenic diet with high protein content. The same principle of nutrition as on the standard ketogenic diet, but contains more protein. The ratio is usually 60% fat, 35% protein, and 5% carbohydrates.

Cyclical or targeted ketogenic diets are considered more advanced methods and are mostly used by bodybuilders or professional athletes. In normal cases, the most studied and recommended is the standard or high-protein keto diet.