The ketogenic diet has become one of the most popular ways to lose weight and improve health. This diet is based on high intake of fats (60-80%), moderate proteins (15-30%) and very low carbohydrates (5-10%). In this ratio, the body goes into a state of ketosis, when energy is obtained not from glucose, but from ketone bodies formed during the breakdown of fats.
What is the keto diet and its principles?
Keto diet first appeared in the 1920s as a medical treatment for epilepsy in children. It is now used not only to lose weight, but also to control diabetes, improve cognitive function and maintain overall health.
The main goal of a ketogenic diet is to achieve ketosis, a natural state in which the liver converts fats into ketone bodies. To enter ketosis, you need to limit your carbohydrate intake to 20-50 grams per day for the first 2-4 weeks.
permitted foods on the keto diet
Fats and oils:
- Оливкова олія
- Coconut oil
- Avocado and avocado oil
- Butter
- MCT oil
Protein foods:
- Meat (beef, pork, lamb)
- Poultry (chicken, turkey)
- Fish and seafood
- Eggs
Dairy products:
- Cheese (cheddar, parmesan, mozzarella)
- Heavy cream (30-33%)
- Greek yogurt without sugar
- Mascarpone
Vegetables:
- Leafy greens (spinach, arugula, lettuce)
- Cabbage (cauliflower, broccoli, white cabbage)
- Squash and zucchini
- Cucumbers, bell peppers
- Cherry tomatoes (limited)
Prohibited products
- Sugar and sweets
- Bread and baked goods
- Cereals and grains
- Potatoes and other starchy vegetables
- Most fruits (except berries in small quantities)
- Milk and sweet yogurts
Top keto recipes for every meal
Keto breakfasts
Scrambled eggs with avocado and spinach
Ingredients:
- 2 eggs
- Half an avocado
- A handful of fresh spinach
- 1 tablespoon butter
- Salt and pepper to taste
Preparation:
- Melt the butter in a frying pan.
- Sauté the spinach for 1-2 minutes.
- Beat the eggs and cook to the desired degree.
- Serve with avocado slices.
Keto pancakes
Ingredients:
- 4 eggs
- 75 ml almond milk
- 1 teaspoon stevia
- 1 tsp baking powder
- 175 g almond flour
- A pinch of cinnamon
Preparation:
- Beat the eggs with almond milk.
- Add all dry ingredients
- Fry over medium heat for 2-3 minutes on each side.
Baked keto eggs with zucchini
Ingredients:
- 4 eggs
- 2 zucchini, cut into thin strips
- 3 tablespoons pesto
- 2 tablespoons olive oil
- 4 cherry tomatoes
- 2 tablespoons grated Parmesan cheese
Preparation:
- Preheat the oven to 220°C.
- Mix the zucchini with oil, salt, and pepper.
- Form 4 nests on the deck
- Bake for 5 minutes, add pesto and eggs
- Cook for 10-12 minutes
Keto lunches and dinners
Chicken fillet in cream sauce with broccoli
Ingredients:
- 300 g chicken fillet
- 150 g broccoli
- 100 ml cream 30%
- 1 tablespoon olive oil
- Garlic, salt to taste
Preparation:
- Cut the fillet into cubes, fry in oil
- Add broccoli, simmer for 5 minutes
- Pour in the cream and simmer until the sauce thickens.
Keto casserole with sausage and broccoli
Ingredients:
- 8 eggs
- 180 g grated cheese
- 10 slices of sausage
- 1 bunch of broccoli
- 80 g cream 10%
- 2 tablespoons olive oil
Preparation:
- Fry the sausage with garlic
- Add broccoli, simmer
- Beat the eggs with the cream.
- Combine all ingredients, bake for 25-30 minutes
Grilled salmon with spinach
Ingredients:
- 300 g salmon fillet
- 200 g fresh spinach
- 2 tablespoons coconut oil
- Lemon juice
- Spices to taste
Preparation:
- Season the salmon with spices
- Grill for 4-5 minutes on each side.
- Fry the spinach in coconut oil.
- Serve with lemon juice.
Keto desserts
Keto chocolate mousse
Ingredients:
- 200 ml coconut cream
- 50 g dark chocolate without sugar
- 1 tbsp erythritol
- 1 teaspoon vanilla extract
Preparation:
- Melt the chocolate in a double boiler.
- Whip the coconut cream until thick.
- Add chocolate, erythritol, and vanilla
- Cool for 1-2 years
No-bake berry cheesecake
Ingredients:
- 200 g cream cheese
- 100 g sour cream
- 2 tablespoons erythritol
- 100 g berries (raspberries or blueberries)
- 50 g almond flour
- 30 g butter
Preparation:
- Mix almond flour with oil for the base
- Beat cream cheese with sour cream and erythritol.
- Add berries, place on the base
- Chill for 3-4 hours
Healthy sauces
Alfredo cream sauce
Ingredients:
- 3 tablespoons butter
- 2 tablespoons olive oil
- 480 ml heavy cream
- 60 g grated Parmesan cheese
- 60 g mozzarella
- 2 cloves of garlic
Preparation:
- Melt the butter, add the garlic
- Pour in the cream, stir
- Add cheese, cook until melted
Keto mayonnaise
The basis for many sauces, made from egg yolks, oil, and vinegar.
Benefits of the diet
Scientific research confirms the numerous benefits of a ketogenic diet:
Rapid weight loss
This diet helps you lose weight quickly by switching your body to burning fat instead of carbohydrates. In the first 3-6 months, you can lose more weight than on other diets.
Improved metabolism
- Stabilization of blood sugar levels
- Reduction of insulin resistance
- Improved insulin sensitivity
Neurological benefits
- Increased concentration
- Improving memory
- Neuroprotective effect
Cardiovascular system
- Lowering “bad” cholesterol levels
- Increase in high-density lipoprotein levels
- Normalization of blood pressure
Other advantages
- Decreased appetite
- Quick saturation
- Anticonvulsant effect
- Improvement of skin condition
Secrets and tips for a successful diet
Preparing for the transition
Gradual change – do not abruptly restrict carbohydrates. It is better to gradually reduce their amount over the course of a week.
Menu planning – make a detailed meal plan for the week to avoid temptation.
Food supplies – always keep permitted foods at home for quick snacks.
Cooking secrets
Use spices – actively use herbal seasonings and spices to diversify the taste of dishes.
High-quality fats – choose unrefined oils and natural sources of fat.
Freshness of ingredients – use the freshest ingredients, especially herbs and vegetables.
Tips for maintaining ketosis
Carbohydrate control – carefully count net carbohydrates (total minus fiber).
Adequate water intake – drink 2-3 liters of water per day.
Electrolytes – add salt, magnesium, and potassium to prevent “keto flu.”
Intermittent fasting can accelerate the onset of ketosis.
Menu for the week
Monday
- Breakfast: Three-egg omelet with bacon and spinach
- Lunch: Salmon with steamed broccoli and olive oil
- Dinner: Chicken fillet with cream sauce and salad
Tuesday
- Breakfast: Greek yogurt with chia seeds
- Lunch: Chicken broth with meat and sour cream
- Dinner: Braised pork with mushrooms
Wednesday
- Breakfast: Poached eggs with avocado
- Lunch: Steak with coleslaw
- Dinner: Grilled mackerel with arugula
Thursday
- Breakfast: Pancakes with bacon
- Lunch: Cream of broccoli and cheese soup
- Dinner: Chicken legs with cauliflower
Friday
- Breakfast: Almond flour cheese pancakes
- Lunch: Salad with tuna and egg
- Dinner: Spaghetti with meat
Saturday
- Breakfast: Eggs with avocado and bacon
- Lunch: Chicken and avocado salad
- Dinner: Baked fish with vegetables
Sunday
- Breakfast: Omelet with ham and cheese
- Lunch: Chicken salad with nuts
- Dinner: Meatballs in tomato sauce
Possible side effects and precautions
“Keto flu”
The first 1-2 weeks may be accompanied by:
- Fatigue and weakness
- Headache
- Nausea
- Irritability
Long-term risks
- Stress on the liver and kidneys
- Increased cholesterol (in some people)
- Constipation due to lack of fiber
- Vitamin and mineral deficiency
Contraindications
The keto diet is not recommended for:
- Type 1 diabetes
- Liver and kidney diseases
- Eating disorders
- Pregnancy and breastfeeding
FAQ
How long does it take to enter ketosis?
Usually 2-7 days when limiting carbohydrates to 20 g per day.
Can I eat fruit?
Only berries in small quantities are allowed – blueberries, raspberries, strawberries.
How can I check if I am in ketosis?
Use urine test strips or a blood ketone meter.
Is it possible to engage in sports?
Yes, but the intensity may decrease during the first few weeks as your body adapts.
How much weight can you lose in a month?
It varies, but usually 2-5 kg in the first month.
Is it necessary to count calories?
At first, it is better to focus on macronutrients; you don’t need to count calories.
What to do in case of breakdowns?
Return to your diet the next day, don’t blame yourself.
Is the keto diet suitable for children?
Only as prescribed by a doctor for specific medical reasons.
This diet can be an effective tool for losing weight and improving health, but it is important to approach it thoughtfully and, preferably, under the supervision of a specialist. A properly designed menu that takes into account all the principles of dietary nutrition will help you achieve the desired results without harming your body.