The ketogenic diet was first developed in 1921 by Dr. Russell Wilder as a therapeutic approach for the treatment of epilepsy. Over time, it was discovered that this dietary method not only benefits neurological disorders but can also support weight management and improve metabolic health. Today, the ketogenic diet is widely practiced around the world.
What is the Ketogenic Diet?
The ketogenic diet is a nutrition model in which carbohydrates are severely restricted and fat becomes the main source of energy. In this state, the body no longer relies on glucose but instead produces ketone bodies from fat, a metabolic state called ketosis. During ketosis, the liver breaks down fatty acids into ketones, which serve as fuel for both the brain and muscles. This transition may promote weight loss, stabilize blood sugar, improve insulin sensitivity, and enhance overall energy levels.
Types of Ketogenic Diet
Standard Ketogenic Diet (SKD)
70% fat, 20% protein, 10% carbohydrates. The most common and traditional form of the ketogenic diet.
Cyclical Ketogenic Diet (CKD)
5 days of low-carb followed by 2 days of higher carb intake. Often used by athletes and bodybuilders.
Targeted Ketogenic Diet (TKD)
Allows carbohydrate intake around workouts, suitable for individuals with intense exercise routines.
High-Protein Ketogenic Diet
60% fat, 35% protein, 5% carbohydrates. Designed to help preserve lean muscle mass.
Health Benefits of the Ketogenic Diet
- Weight Control: Promotes fat burning and satiety due to higher protein intake.
- Blood Sugar Regulation: Particularly beneficial for patients with type 2 diabetes, improving HbA1c levels.
- Reduced Insulin Resistance: Lower carbohydrate intake reduces the need for insulin, supporting hormonal balance.
- Neurological Disorders: May help manage conditions such as epilepsy, Alzheimer’s disease, and Parkinson’s disease.
- Heart Health: Can lower triglycerides and LDL cholesterol while increasing HDL (good cholesterol) if healthy fats are chosen.
- Polycystic Ovary Syndrome (PCOS): May have positive effects by reducing insulin resistance.
Possible Side Effects and Warnings
During the transition phase, some individuals may experience temporary symptoms referred to as the “keto flu”, such as:
- Headache
- Nausea
- Fatigue
- Constipation or diarrhea
- Difficulty concentrating
- Sleep disturbances
These symptoms usually resolve within a few days. However, persistent or severe symptoms should be evaluated by a healthcare professional. Long-term ketogenic dieting may increase the risk of fatty liver, kidney stones, or nutrient deficiencies. Regular blood tests and supplementation with vitamins and minerals may be necessary.
Foods to Avoid on a Ketogenic Diet
- Sugary drinks and desserts
- Refined grains and starchy foods (pasta, rice, bread, etc.)
- Most fruits (except low-sugar options such as berries)
- Legumes (chickpeas, lentils, beans)
- Starchy vegetables (potatoes, carrots)
- Refined and processed oils
- Alcohol, especially beer and sweet wines
- “Light” products and artificial sweeteners
Foods Allowed on a Ketogenic Diet
- Meat (preferably organic and unprocessed)
- Fatty fish (salmon, sardines, mackerel)
- Eggs
- Full-fat cheeses
- Butter, plain yogurt
- Olive oil, coconut oil, avocado oil
- Avocados
- Low-carb vegetables (spinach, broccoli, zucchini, cucumber)
- Nuts and seeds (almonds, walnuts, chia seeds)
- Herbs, salt, pepper
Sample Daily Meal Plan
Breakfast: Avocado omelet, olives, feta cheese, herbal tea
Lunch: Grilled chicken with olive oil vegetables and green salad
Dinner: Baked salmon, cauliflower mash, artichoke with olive oil
Snacks: A handful of almonds, full-fat cheese slices, 90% dark chocolate
Conclusion: Is the Ketogenic Diet Suitable for Everyone?
The ketogenic diet can provide significant benefits, but not every individual will respond the same way. Consultation with a doctor or dietitian is highly recommended before starting, especially for those with liver or kidney disease, or during pregnancy.
When practiced sustainably and under medical guidance, the ketogenic diet can support weight loss and overall health.
