The Ketogenic Diet: How Does It Affect Weight Loss or Athletic Performance, and Who Is It Suitable For?

The keto diet has become a staple in the fitness world, gradually building a reputation as a method that allows us to lose weight quickly and effectively. This special low-carbohydrate diet is characterized by an unusually high fat content, which will undoubtedly appeal to any bacon or pork belly lovers. There are even discussions about its health benefits and how beneficial it is to get your body into a state of ketosis.

However, when you start googling and researching more about this way of eating, you might be surprised to find out that the diet is also recognized in the medical world. It was first adopted by neurologists, and only after decades did it catch the attention of people trying to lose weight. So, is the keto diet the best and most effective way to shed unwanted pounds? And does it offer any other benefits?

What Is Ketogenic Diet?

Nowadays, it’s hard to find someone who hasn’t at least heard of the ketogenic diet. This very popular diet significantly restricts carbohydrate intake while emphasizing a very high fat content in the diet. The goal of this diet is to get the body into a state known as ketosis, where it produces ketones and uses them as an energy source instead of sugar (glucose).

The strictest form of the ketogenic diet can have up to 90% of its calories coming from fat, while carbohydrates and proteins together make up only about 5% of the total caloric intake. Does this seem like an unrealistic diet composition? That’s because it wasn’t originally created for the general healthy population, and certainly not for weight loss.

In reality, the ketogenic diet was developed as a therapeutic approach to help treat certain diseases. It is used in metabolic disorders, for example, when some enzymes don’t function properly. The diet is even more well-known in connection with pediatric epilepsy that doesn’t respond to medication. As early as 1921, doctors began using the ketogenic diet to reduce epileptic seizures in these young patients. However, as it gradually gained a reputation for weight loss, around the 1970s, bodybuilders and athletes started experimenting with it, aiming to get their bodies into ketosis to achieve the leanest and fittest physiques possible. ^[3,13]

What Is Ketosis?

The main goal of the ketogenic diet is to shift the metabolism and train the body to derive energy from fat instead of carbohydrates. This can be achieved when the body enters a state of ketosis.

But how is such a change even possible? It’s well-known that our bodies run on glucose, with the brain alone consuming around 150 grams of it daily. You can think of ketosis as an evolutionary backup mechanism that kicks in during times of crisis, allowing the body to maintain its functions. When we drastically reduce our carbohydrate intake, we deprive the body of its primary energy source, which normally fuels most of our cells. At this point, the body needs to switch to alternative energy production methods and create a substitute fuel. This is where the production of ketone bodies (acetone, beta-hydroxybutyrate, acetoacetate) comes into play. These ketones are produced from fats, specifically their fatty acids, in the liver. As a result, the body enters a state of nutritional ketosis, where ketones become the primary energy source for most organs. Muscles, the heart, and even the brain— which under normal circumstances relies solely on glucose— can utilize ketones for energy. Even in ketosis, the body continues to use glucose as an energy source, but it produces it in minimal amounts through a process called gluconeogenesis, which converts other substances into glucose. However, this glucose is minimal compared to the energy derived from ketones. ^[5]

How Does Nutritional Ketosis Differ from Diabetic Ketoacidosis?

At first glance, these two terms might seem very similar, but they refer to completely different states. In nutritional ketosis, the body shifts from a glucose-based metabolism to a fat-based one, as we have previously described. This metabolic state is often intentional, with ketone bodies being produced in quantities that are safe for the body.

On the other hand, diabetic ketoacidosis is a serious complication that arises as a result of poorly managed diabetes, particularly type 1 and sometimes type 2 diabetes (diabetes mellitus type 1 and 2). In this condition, the lack of insulin causes glucose to be insufficiently transported into cells, which the body needs to produce energy. Instead, the body produces an uncontrolled and excessive amount of ketone bodies, which can lead to acidosis in the blood. This is a life-threatening condition that requires hospitalization. However, there’s no need to worry—this is not a state that a typical healthy person would reach by following a ketogenic diet. ^[10]

What Are the Macronutrient Ratios in a Ketogenic Diet?

To achieve the aforementioned ketosis, the diet must meet one main condition: The correct ratio of macronutrients. As we’ve mentioned, the original ketogenic diet, used in epilepsy therapy, is very strict. It typically consists of up to 90% fat, with only 5% of calories coming from carbohydrates and proteins. This strict adherence is crucial because the diet is part of a medical treatment.

You can compare this process to taking antibiotics— for them to be effective, it’s not enough to take them whenever you feel like it; the dosing schedule must be regular and precise. Similarly, a ketogenic diet must contain carefully calculated, predefined, and individualized daily amounts of nutrients. A person who is prescribed this diet as part of their treatment must be under medical supervision, and the diet often includes special supplements and foods designed for therapeutic purposes, which these individuals cannot do without.

How Does a Ketogenic Diet for Weight Loss Look Like?

Fortunately, the same strict rules don’t apply to people who want to use this diet to achieve their dream body. While the diet remains quite strict, it’s more realistic for the average person to follow.

• Fats typically make up 70–80% of the total energy intake (TEI).
• Carbohydrates should not exceed 50 grams per day to allow the body to enter ketosis. With a reference intake of 2000 kcal, this represents about 10% of TEI.
• Proteins thus account for 10–20% of the nutrient intake. ^[4]

Since this approach slightly differs from the original and is used for a different purpose, it has adopted a different name. In the context of weight loss, it’s commonly referred to as the “keto diet.” However, the principle remains the same—the goal is to limit carbohydrates and increase fat intake to encourage the body to produce ketone bodies from fatty acids. ^[4]

We must not forget, however, that the key to any successful weight loss diet is a calorie deficit. The body only loses weight when it consumes less energy than it expends. Even the keto diet cannot defy the laws of physics, so simply reaching ketosis is not enough for weight loss. The body must be in a deficit to shed body fat. However, achieving this deficit appears to be easier with the keto diet.

How Does the Keto Diet Help with Weight Loss?

You might have already guessed that the effectiveness of weight loss promised by the keto diet is closely related to ketone bodies and nutritional ketosis. As we’ve previously mentioned, in this state, the body learns to use fat as an energy source. Interestingly, this also enhances the burning of stored body fat. But how does this happen?

A crucial role in this process is played by the hormone insulin. During a keto diet, insulin levels in the body are low, which allows stored body fat to be released more easily. Reserves stored in areas such as the abdomen or thighs can be more easily burned and converted into ketone bodies. The body, therefore, burns fat from both food intake and its own reserves.

Under normal circumstances (e.g., with a standard rational diet), fats are burned in the mitochondria (the cell’s power plants) through a process called beta-oxidation. In further metabolic pathways, they are converted into energy in the form of ATP. This metabolic journey of fats involves several enzymes. However, during carbohydrate deficiency, some of these enzymes are required elsewhere in the body. Combined with an excessive intake of fats, these hard-working enzymes struggle to keep up with their task, and they call for backup—reserve workers who activate ketogenesis in the liver and begin producing ketone bodies. Thanks to low insulin levels, they also have access to fat from body reserves, thereby accelerating weight loss. ^[21]

The body adapts to the keto diet relatively quickly. This adaptation must be efficient because the body needs to ensure an energy supply for the brain. Since the brain consumes around 20% of the total energy intake, the body cannot delay and needs to secure this energy efficiently. ^[13]

Types of Ketogenic Diet

The keto diet has several well-known variations that primarily differ in total caloric intake or the distribution of macronutrients. The carbohydrate content should not exceed the mentioned 50 grams.

• Standard Ketogenic Diet: This version includes 70–80% of energy from fats, 10–20% from proteins, and 5–10% from carbohydrates. The ratio of nutrients always depends on what suits an individual best.
• MCT Ketogenic Diet: This diet has the same nutrient ratio as the standard ketogenic diet, but it emphasizes the intake of MCT (medium-chain triglyceride) fats. These are saturated fats with medium-chain fatty acids that are digested more quickly than other fats. A keto diet with a higher MCT fat content should allow for a higher intake of carbohydrates and proteins while still keeping the body in ketosis.
• Calorie-Restricted Ketogenic Diet: This variation maintains the same nutrient ratio as the standard ketogenic diet but with a lower overall caloric intake.
• Cyclic Ketogenic Diet (CKD): This diet allows for days with higher carbohydrate intake. For example, five days of low carbohydrate intake are followed by two days of higher carbohydrate intake. This method might be more sustainable for some people.
• Targeted Ketogenic Diet (TKD): This diet has a similar nutrient ratio to the standard ketogenic diet, but carbohydrates are consumed around workout times. ^[23]
• Powdered Keto Diet: This often presents itself as the holy grail of keto dieting. Advertisements and marketing play a big role in the perception that many people have of the keto diet as consisting mainly of instant drink packets that just need to be mixed with water. However, as you’ve learned, this isn’t the case. In a keto diet, you can consume regular solid food, and there’s no need to base your entire meal plan on shakes and drinks. If someone does choose to supplement their keto diet with these instant mixes, they should ensure that the nutrient content genuinely meets the requirements of the keto diet. Many of these products actually have a nutrient ratio more suited to a high-protein diet.

What Is the Difference Between the Keto Diet and a Low-Carb Diet?

A low-carb diet is likely not new to you. Cutting carbohydrates from your diet has long been one of the most popular methods for weight loss. The main difference between the keto diet and other low-carb approaches is the carbohydrate content in the diet. While the keto diet allows only up to 50 grams of carbohydrates per day, other low-carb diets generally permit a range of 50 to 150 grams (based on a reference intake of 2000 kcal). Thus, with a low-carb diet, the body does not enter ketosis as it does with the keto diet.

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Benefits of the Keto Diet:

1. Helps with More Effective Weight Loss

As mentioned earlier, the keto diet has a unique feature: nutritional ketosis. This significantly differentiates it from other diets and is why it can be somewhat easier to lose weight with it. Research also shows that people on a ketogenic diet often lose weight faster compared to those following other reduction diets.

Such results were found, for example, in a study that followed 322 obese people over two years. The participants were divided into three groups; One following a low-fat, low-calorie diet, another following a Mediterranean low-calorie diet, and a third group on a keto diet with no calorie restrictions. Those on the keto diet were allowed only 20 grams of carbohydrates per day for the first two months, and after that, the carbohydrate intake limit was set at 120 grams (while the total calorie intake remained the same). Ultimately, the group following the ketogenic diet was the most successful, with participants losing the most weight during the period when their carbohydrate intake was restricted to 20 grams. Weight slightly increased after the carbohydrate intake was raised. This suggests that the benefits of ketosis played a significant role in the results. ^[5,14]

Why Is It Easier to Lose Weight with the Keto Diet?

Several factors may contribute to more effective fat burning and maintaining a calorie deficit:

• Fat burning is accelerated by converting fatty acids from stored body fat into ketone bodies, which the body then uses as an energy source. ^[8]
• Ketone bodies may help reduce appetite. ^[8]
• The low carbohydrate intake lowers insulin levels, which can further promote fat breakdown. ^[8]
• The initial weight loss in the early stages of the diet is also associated with the loss of body water. ^[4]  

The ketogenic diet is not suitable for everyone, but for those who find it effective, it can aid in weight loss and speed it up. However, anyone on this diet should monitor how their body responds to such a strict change. Unwanted side effects, such as nutritional deficiencies, may occur and will be discussed later. In any case, it is advisable to increase carbohydrate intake once the ketogenic diet has achieved its goal and to maintain weight (or continue losing weight) with a more varied and less strict diet.

2. Reduces Appetite

An unwritten rule of weight loss is that it often involves occasional feelings of hunger and uncontrollable cravings. Although a well-designed reduction diet should ideally prevent this from happening regularly, it can still be a common reason why some people find weight loss too challenging and repeatedly end in failure.

However, the keto diet promises significantly lower levels of hunger and cravings, making it easier to maintain a calorie deficit. There are several possible reasons for this.

• High levels of ketone bodies may suppress appetite by influencing how the brain signals hunger and satiety.
• There is also evidence that it reduces the level of ghrelin – the hunger hormone.
• Sensory-specific satiety, a phenomenon where consuming the same foods repeatedly over time decreases their appeal, can also play a role. Because the keto diet tends to be somewhat monotonous, after a while, certain foods become less tempting, leading to reduced consumption and creating a calorie deficit. ^[12,16]

Would you like to know other ways to combat hunger and cravings? If so, don’t miss the article How to Get Rid of Constant Hunger and Cravings?

3. Helps Maintain Stable Blood Sugar Levels

Maintaining normal blood sugar levels (glycemia) is important not only for people with diabetes but also for healthy individuals who want to preserve good health for as long as possible. Stable glycemia helps keep blood vessels functional and healthy. Furthermore, fluctuations in blood sugar levels can lead to cravings for sweets or a lack of energy, often causing you to indulge in treats or snacks beyond our optimal caloric intake.

During a keto diet, glycemia is typically lower due to the minimal carbohydrate intake. Additionally, since the body relies on ketones as an alternative energy source, it does not need to constantly produce glucose from proteins and other sources. Thus, the keto diet can be beneficial for maintaining low and stable blood sugar levels. This results in more balanced energy levels, reduced cravings, and, when you no longer feel the need to reach for chocolate after every meal, it becomes easier to maintain a calorie deficit.

Is It Suitable for Diabetes?

The impact of the keto diet on diabetes is well-studied today. Research indicates that it can be beneficial for this condition as it appears to improve glycemic control, reduce blood sugar levels, and also lessen the need for insulin. This applies to both type 1 and type 2 diabetes. For type 2 diabetes, often associated with obesity and poor lifestyle, there can also be improvements in insulin resistance. This might be an interesting way to advance the management of the condition. ^[1,17,18]

However, this approach should always be consulted with a physician and a nutrition therapist as it is not without risks. Especially for type 1 diabetes, strict monitoring is crucial due to the risk of ketoacidosis. For type 2 diabetes, there is a risk of hypoglycemia (too low blood sugar levels). ^[1,17,18]

Despite these benefits, it is certainly not advisable to dismiss a rational balanced diet. We have long known that a rational diet can keep blood sugar levels under control in both healthy individuals and those with diabetes. It comes down to which approach works best for you.

4. Beneficial for the Nervous System

The incidence of various neurological disorders is on the rise, and therefore methods are being sought to combat them effectively. As mentioned earlier, the ketogenic diet was originally created to help manage epilepsy in children who do not respond to available medications.

However, it has gradually been found to have a positive effect on other neurological conditions as well. The role of emerging ketones, which serve as an alternative energy source for the brain, is significant in this process. This process may have neuroprotective and anti-inflammatory effects and can influence energy metabolism in the brain. The diet could be beneficial for conditions such as Alzheimer’s disease, multiple sclerosis, Parkinson’s disease, or migraines. ^[7]  

5. Can Improve Cardiovascular Health

The impact of the keto diet on the heart and blood vessels is a long-debated issue, and scientists still do not have a clear answer. Until recently, excessive intake of fats, especially saturated fats, was considered a significant risk to our cardiovascular system. However, today’s perspective suggests that it is not so much about how much saturated fat we consume, but rather the form in which we consume it. Therefore, the main risks come from highly processed foods where saturated fatty acids (SAFA) are combined with trans fats, preservatives, salt, and other substances.

This view is supported by many studies that examine the impact of the keto diet on cardiovascular health. It turns out that despite its high fat content, it tends to have a more positive effect rather than a negative one.

What Are Its Benefits?

• It might increase HDL (good) cholesterol levels.
• Studies have also shown a reduction in triacylglycerols in the blood.
• It also shows an improvement in the ratio of LDL cholesterol subtypes – an increase in the large, less harmful LDL particles and a decrease in the smaller ones that are more risky for the body. ^[5,6]

Despite these advantages, it is important to remember that the keto diet may not be suitable for everyone. There are also studies that do not confirm this view, highlighting that we are all unique and our bodies may react differently to keto eating. Additionally, there is not enough scientific research on the long-term effects of this diet on health. Therefore, it is crucial to consult with a specialist and carefully monitor how your body responds to the new diet.

6. What Other Benefits Does the Keto Diet Have?

In addition to the aforementioned health benefits, the keto diet may offer other health advantages. Which ones?

• Research suggests it could be beneficial for Polycystic Ovary Syndrome (PCOS).
• It appears to improve acne. ^[10]

Ketogenic Diet and Athletic Performance

Athletes often follow the keto diet not only to get into shape quickly but also in hopes of achieving better performance and sports results. Let’s explore whether this is justified.

1. Impact of Keto on Aerobic Activities

You might assume that since the keto diet helps burn body fat more effectively, it would be advantageous for endurance activities such as running, swimming, or cycling. For these activities, it is desirable for the body to generate energy from fat as well, rather than relying solely on carbohydrate stores that can easily be depleted.

However, research indicates that keto diet is not more beneficial for aerobic activities than a sports diet rich in carbohydrates. In some cases, performance even worsened. While the body can achieve great sports results on a keto diet, it does not lead to better endurance or intensity. The explanation may be that we still need carbohydrate stores in the form of glycogen to ensure maximum performance. Endurance athletes often follow high-carbohydrate diets because the body generates more ATP per unit of oxygen from carbohydrates than from fat. This is why they frequently use various energy gels and similar supplements during exercise. ^[2,9,11]

2. Impact of Keto on Strength Performance

Studies suggest that the keto diet does not provide significantly better results for strength training compared to a regular carbohydrate-rich diet. This eating approach appears to have a neutral effect on strength—it neither increases nor decreases it. ^[2,9,11]

3. Impact of Keto on Muscle Growth

If someone’s primary goal is to build muscle mass, ketogenic eating will not be the best choice. Muscles need carbohydrates, not just proteins, for growth. This is confirmed by a study that tracked a group of twelve men on a keto diet for eight weeks. It was found that the men did not build muscle after this period of low-carb eating and strength training, even though they consumed 2 g of protein/kg of body weight. However, the keto diet can be useful for maintaining muscle while reducing excess body fat. ^[15]

Risks of the Keto Diet

While the keto diet offers significant benefits to some people, it can cause problems for others. Therefore, it is important to consider if it is the right choice for you. The risks are particularly associated with long-term adherence to this regime. Its impact on overall health when following the diet for more than about 2 years is not well documented. ^[10]

1. May Cause So-Called Keto Flu

The transition from a regular diet to a keto diet is a significant shock to the body. This often leads to short-term side effects collectively known as “keto flu.” What symptoms does this involve?

• Nausea
• Headaches
• Fatigue
• Dizziness
• Insomnia
• Vomiting

Symptoms typically accompany the initial phase of the diet and usually disappear within a few days. Adequate hydration and intake of electrolytes and other essential micronutrients can help alleviate these symptoms. However, if they persist or worsen, it may be worth considering whether keto eating is the right choice. ^[10]

2. Risk of Nutritional Deficiencies

The keto diet restricts a large number of foods and even entire food groups. As a result, there is a risk that the body may not receive enough vitamins, minerals, and other essential nutrients.

What Could the Body Lack?

• Fibre: Since the keto diet virtually eliminates the intake of grains, legumes, fruits, and some types of vegetables, which are the primary sources of fibre in our diet, it’s important to use fibre supplements to prevent constipation and other digestive and health issues.
• Vitamin C: It is found mainly in fruits and vegetables, so a deficiency can occur. Vitamin C is essential for proper immune function and collagen production. To ensure sufficient daily intake, it can be taken in the form of traditional or effervescent tablets or as a powder.
• Magnesium: Found predominantly in grains, which are not included in the keto diet. It can be supplemented in the form of capsules, effervescent tablets, or even shots. Magnesium is needed for proper muscle function, the nervous system, and mental health.
• Vitamin D: Can also be deficient because the keto diet limits dairy products. This vitamin is necessary for proper immune function and maintaining normal bone and muscle health.
• B Vitamins: Found in almost all foods, but some are typical of those restricted by the keto diet, such as thiamine (vitamin B1) or folic acid, which are abundant in grains and legumes. B vitamins are crucial for energy metabolism and play roles in immune, nervous, and other functions, so they should never be neglected in the diet.
• Calcium: Mainly found in dairy products, which are absent in keto eating. Supplementation ensures that calcium is provided for bones, teeth, and the nervous system. ^[19]

To avoid these deficiencies, it’s important for the keto diet to be well-planned, including sufficient intake of allowed types of vegetables, sources of quality fats, and dietary supplements.

3. May Lead to Digestive Problems

The keto diet is low in fibre and high in fat, which is a combination prone to causing digestive issues. A variety of problems may arise, from bloating, gas, irregular bowel movements, diarrhea, to constipation. Therefore, it’s important to consume enough vegetables, supplement fibre, and maintain hydration and adequate physical activity. ^[10]

4. May Have Negative Effects on Mental Health

Like other strict and restrictive diets, keto eating can affect mental health. Whether we like it or not, food is an important part of our daily lives and naturally influences how we feel. And of course, we all know that we feel better when we can enjoy our food. However, the keto diet is so restrictive that for many, it can become more of a burden than a pleasure. It often causes stress or frustration due to the need for excessive limitation. It may even lead to social isolation, where one avoids social events because they are typically filled with foods that the keto diet prohibits.

Such strict control can also lead to an unhealthy relationship with food. Strict dieting often increases the risk of developing eating disorders, such as orthorexia (an obsessive focus on healthy eating) or binge eating. If you’re considering the keto diet, be sure to also consider its potential negative impact on mental health.

5. May Cause Bad Breath

Does this seem like an odd symptom of the diet? In fact, it makes sense because one of the ketone bodies produced during ketosis is acetone. You might recognize acetone as a component of nail polish remover. This substance is produced in the body when in ketosis. While acetone production is not harmful to the body if it stays within healthy limits, it can manifest as bad breath.

6. What Are the Other Risks of the Keto Diet?

• It may negatively impact the lipid profile and cholesterol levels in the blood. As previously mentioned, this could be due to an improper composition of fats in the diet.
• It may cause the formation of kidney stones.
• There is a risk of muscle loss.
• Some studies also indicate a decrease in cognitive functions (such as memory, concentration, etc.). ^[20]  

Who Should Avoid the Keto Diet?

Given that the keto diet is such a strict and restrictive regimen, it is certainly not for everyone. As you’ve read, it can even be problematic for healthy individuals in peak condition. Therefore, anyone considering starting it should think carefully, and some people should avoid it altogether. Who are they?

• Pregnant and breastfeeding women
• Children
• People with eating disorders
• Individuals with liver, pancreas, or gallbladder conditions
• People with specific metabolic disorders, such as lipid metabolism disorders, etcd. ^[24]  

There might be other cases where the ketogenic diet is not a good idea. Therefore, if you or someone you know is considering starting it, it is advisable to consult with a professional.

Who is the Keto Diet Suitable For?

The keto diet is definitely not a regimen that can be universally recommended to everyone. However, it may be suitable for some individuals. Who can benefit from it?

• Healthy individuals who are looking for an alternative way of eating and prefer a carbohydrate-free diet.
• Individuals who want to lose weight.
• People who do not experience digestive issues with a high-fat diet.
• Those who appreciate clear rules in their eating regimen.

Is the Keto Diet Healthy?

This question cannot be answered uniformly. It depends on who is following it and how the overall regimen is set up. To be healthy, the diet must be sustainable and applied in a way that avoids various health complications it might cause. Since it is a very strict dietary regimen, it’s easy to overlook something, so it is worthwhile to consult with a professional.

How to Start the Keto Diet?

Have you considered all the pros and cons and decided to embark on the keto diet? If so, you should not neglect some important steps. How to proceed correctly?

• Educate yourself about the keto diet. To get the most out of it, you need to understand how it works and its underlying principles.
• Discuss this choice with a nutrition expert.
• Prepare in advance for possible side effects that may occur at the beginning of the diet.
• Set the right amount of energy and nutrients.
• Plan your meals in advance.
• Track your progress.
• Maintain adequate hydration.
• Do not neglect physical activity.
• Take supplements if needed.
• Monitor the impact of the diet on your body.

Which Foods Are Allowed on the Keto Diet?

The keto diet allows only those foods that contain a minimum amount of carbohydrates. Which foods are these?

• Animal-based protein foods: meat, fish, seafood, eggs
• Foods high in fat: plant oils, avocados, butter, cheeses (especially hard cheeses), nuts and seeds (only in controlled amounts due to carbohydrate content)
• Low-carb vegetables: leafy greens, cruciferous vegetables (broccoli, cauliflower, cabbage, etc.), cucumber, celery, sweet peppers, zucchini ^[22]  

Today, it is not necessary to limit yourself to these basic ingredients alone. There are also various low-carb foods available that can substitute for foods on the list of those that are unsuitable. People on the keto diet can opt for low-carb bread and other baked goods, pasta, or even carb-free rice.

Does Bulletproof Coffee Have a Place in the Keto Diet?

For those who don’t know what it is, bulletproof coffee is coffee with added fat, specifically designed for the keto diet. Classic black coffee is supplemented with butter, coconut oil, or MCT oil. Enthusiasts may even whip it to achieve a taste similar to a latte. This beverage is typically consumed in the morning, often as a breakfast substitute. It is said that this coffee supposedly provides quality energy, improves focus, and supports ketosis.

If someone enjoys this coffee, it’s probably fine to have it from time to time. However, it is not a drink with proven health benefits. From a health perspective, it is certainly better to enjoy a traditional solid meal, which will provide not only fat but also other nutrients. And isn’t it also better to savour the taste of classic coffee?

Which Foods Are Not Suitable for the Keto Diet?

Unfortunately, the list of prohibited foods on the keto diet is considerably longer. Which foods should you avoid?

• Grains
• Legumes
• Fruit
• Starchy vegetables (potatoes, carrots, beets)
• Dairy products (except for butter and hard cheeses, which contain negligible amounts of lactose)
• Sweets and salty snacks
• Highly processed foods ^[22]

Sample Keto Meal Plan for a Woman

Let’s create a meal plan for a healthy adult woman who wants to lose weight with the help of the keto diet. She is a 30-year-old woman, 170 cm tall, and weighs 80 kg. She has a sedentary job but walks about 10,000 steps daily and exercises at the gym three times a week. Since she wants to lose weight, she needs to maintain a caloric deficit. Therefore, she must consume 1,900 kcal per day, and to enter ketosis, her nutrient distribution in the meal plan should be as follows: 50 g of carbohydrates, 90 g of protein, and 148 g of fat.

Meal	Food	Serving
Breakfast	Avocado Toast Low-carb bread Avocado Olive oil Egg	2 slices approx. 100 g 1 teaspoon 1 pc
First snack	Almonds Hard cheese	30 g 30 g
Lunch	Grilled Salmon Salmon Broccoli Butter Olive/rapeseed oil	150 g 100g 1 tsp 1 tbsp
Second snack	Full-fat Greek Yoghurt Raspberries Chia seeds	150 g 50 g 1 tsp
Dinner	Chicken Breast with Cream Sauce Chicken breast Steamed spinach Single cream Olive oil	150 g 100 g 30 ml 1 tbsp

Sample Keto Meal Plan for a Man

A meal plan for a healthy adult man who also wants to lose weight might look like this. The man is 30 years old, 180 cm tall, and weighs 95 kg. He walks 10,000 steps daily and strength trains regularly three times a week. His daily caloric intake should be 2,200 kcal, with the following nutrient breakdown: 50 g of carbohydrates, 100 g of protein, and 178 g of fat.

Meal	Food	Serving
Breakfast	Omelette Eggs Butter Mushrooms Hard cheese Olive oil	3 pc 1 tbsp 50 g 30 g 1 tsp
First snack	Avocado Salad with Tuna Avocado Tuna in brine Olive oil	1 pc 100 g 1 tsp
Lunch	Grilled Pork Neck with Roasted Cauliflower Pork neck Cauliflower Olive oil	200 g 150 g 2 tsp
Second snack	Hard-Boiled Eggs with Mayonnaise and Cucumber Salad Eggs Mayonnaise Cucumber	2 pc 1 tbsp 100 g
Dinner	Meat with Grilled Vegetables Beef steak Sweet pepper Zucchini Olive/rapeseed oil	150 g 50 g 50 g 1 tsp

Which Supplements are Recommended for Keto Diet

If you decide to start a keto diet, you will likely need supplements. Due to the restrictions on foods, it is essential to supplement the mentioned vitamins, minerals, and fibre to avoid nutritional deficiencies.

Additionally, you can consider dietary supplements that can enhance the effectiveness of the diet:

• Comprehensive Multivitamin Supplements can help fill in gaps for important vitamins and minerals that may be deficient in a keto diet.
• MCT Oil can due to its rapid digestion be converted into ketones more effectively.
• Omega-3 Fatty Acids help increase the intake of healthy fats in your diet.
• Digestive Enzymes can aid in digesting high amounts of fat in the diet.
• Raspberry Ketones may help increase ketone levels in the blood.

What Should You Remember?

The ketogenic diet has earned its place of honour in the fitness world today, as it has built a reputation as a successful weight loss diet. Research supports this claim, indicating that the state of ketosis induced by the diet helps the body burn body fat more efficiently. It is also associated with health benefits, such as positive effects on glycemia and cardiovascular health. However, it is quite an extreme diet with a very low amount of carbohydrates and a very high fat content, which brings several risks. Therefore, if you decide to try this type of diet, make sure you proceed in a way that is healthy and safe for your body.

Do you now have a clearer understanding of what the ketogenic diet is and who it is suitable for? If you found the article helpful, don’t keep it to yourself—share it with your friends and family.

Sources:

[1] ALARIM, R.A. et al. Effects of the Ketogenic Diet on Glycemic Control in Diabetic Patients: Meta-Analysis of Clinical Trials. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7641470/

[2] CAO, J. et al. The Effect of a Ketogenic Low-Carbohydrate, High-Fat Diet on Aerobic Capacity and Exercise Performance in Endurance Athletes: A Systematic Review and Meta-Analysis. – https://www.mdpi.com/2072-6643/13/8/2896

[3] D’ANDREA MEIRA, I. et al. Ketogenic Diet and Epilepsy: What We Know So Far. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361831/

[4] DASHTI, H.M. et al. Beneficial effects of ketogenic diet in obese diabetic subjects. – https://pubmed.ncbi.nlm.nih.gov/17447017/

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