Ketogenic

Ketogenic Diet: Principles and Features

The ketogenic diet is an eating approach with minimal carbohydrate content and a high proportion of fats. With this approach, the body enters a state of ketosis, in which it uses fats as the primary source of energy instead of carbohydrates. The distribution of macronutrients looks as follows: protein accounts for 15–25% of daily energy, fats — 65–80%, carbohydrates — only 3–10%.

What you can and cannot eat

On a ketogenic diet, the basis of the diet consists of meat, fish, eggs, cheese, butter, olive oil, avocado, and nuts. From vegetables, low-carb options are allowed: broccoli, cauliflower, zucchini, cucumbers, spinach, and lettuce. Sugar, bread, cereals, pasta, potatoes, fruits, and sugary drinks are completely excluded. You should also avoid processed foods with additives and low-fat dairy products.

Body adaptation and first days

Entering a state of ketosis takes 3–7 days. In the first 1–2 weeks, some people experience fatigue, headaches, and irritability — this is a temporary condition that usually passes on its own. To ease the adaptation, it is recommended to drink enough water and monitor your body's electrolyte levels.

Who is this diet suitable for

A ketogenic diet can be beneficial for people seeking weight loss, those wanting to stabilize blood sugar levels, and those who prefer meat and fats to plant-based foods. However, it is not recommended for pregnant and nursing women, people with liver and kidney diseases, athletes requiring high carbohydrate intake, and those who cannot give up carbohydrates for medical reasons.

Before starting any diet, it is recommended to consult with a doctor or dietitian, especially if you have chronic diseases or are taking medications. Proper planning will help avoid micronutrient deficiencies and ensure comfortable diet adherence.