TL;DR:
The ketogenic diet reduces carbohydrates (5–15%), increases fats (50–70%) and proteins (20–35%).
It induces ketosis: the body uses fat as energy.
Follow it for 3 months, up to 6 under supervision. Adaptation may include weakness and headaches.
Allowed foods: avocado, nuts, meat, fish, low-starch vegetables, low-glycemic fruits.
Benefits: rapid weight loss, improved blood sugar and energy levels.
Side effects: “keto flu” (headache, fatigue), constipation.
Supplements: potassium, magnesium, fiber.
Sticking to the diet requires planning and variety.
Always consult a nutritionist.
Have you ever wondered whether it’s worth following a ketogenic diet for three months? Let’s explore together! With the promise of effective weight loss and better health, the ketogenic diet has become a craze among healthy-living enthusiasts. But are three months enough to see real results? Read on and find out whether this ketogenic journey is the right choice for you.
What is the ketogenic diet?
The ketogenic diet is a low-carbohydrate way of eating. You consume more fats and proteins, forcing the body to enter ketosis. Ketosis is when the body burns fat to generate energy instead of carbohydrates. The principle is simple: by reducing carbohydrates, the body depletes its glucose reserves and begins using ketones produced in the liver from fat.
What is the principle of the ketogenic diet?
On keto, you should consume 5% to 15% carbohydrates, 50% to 70% fats, and 20% to 35% proteins. As a result, the body relies less on glucose and more on fat as an energy source, leading to weight loss.
Why restrict carbohydrates on the ketogenic diet?
Carbohydrates are the body’s main energy source. When you reduce them, the body must find another fuel. It then turns to stored fat. This is the same idea followed by UFC president Dana White, who lost 13 kg (29 lb) in 10 weeks on this diet.
How long should you follow the ketogenic diet?
Ideally, keto should be followed for 3 months. Some may extend it up to 6 months, but always under a nutritionist’s supervision. During this time, your body goes through an adaptation period that can take days or weeks. Adaptation may include weakness, headaches, and low blood pressure—especially in athletes. Endocrinologist Ricardo Barroso notes these effects are normal and part of entering ketosis.
Choosing allowed and forbidden foods is crucial. Read more about how to start the ketogenic diet and other potential benefits before committing.
How to start the ketogenic diet?
To start, the first step is to create a suitable ketogenic meal plan. How do you do that? You need to prioritize foods rich in fats and low in carbohydrates, such as avocados, nuts, and coconut oil. Also include a moderate amount of proteins like meat, fish, and eggs.
At the outset, it’s vital to understand that carbohydrate intake must be very low—between 5% and 15% of your daily calories. For those used to a high-carb diet, this change can be challenging in the first few weeks.
First steps: Consult a nutritionist or health professional. They can help create a personalized keto meal plan. And don’t forget to drink plenty of water and take electrolytes, such as sodium and potassium, to avoid the so-called “keto flu,” which is common at the beginning.
What to expect in the first weeks? In the first days, you may feel tired, have headaches, and be irritable. This happens because your body is adapting to burning fat instead of carbohydrates for energy. These symptoms usually decrease after the first week.
It’s important to remember that while Dana White lost 13 kg in 10 weeks with a specialist’s help, you should listen to your body. Respect the signals and make adjustments as needed. And remember: adaptation varies from person to person.
In the first weeks, stay consistent and follow your meal plan. Stay informed and seek guidance whenever necessary. A well-planned start can make all the difference to your ketogenic success.
Which foods are allowed on the ketogenic diet?
On keto, choosing the right foods is essential. You need foods rich in healthy fats and low in carbohydrates. A perfect example is avocado, which is full of healthy fats. Another great example is nuts and seeds, which provide protein and healthy fats.
Low-starch vegetables are also key. Broccoli, kale, and spinach stand out. They brighten up salads and help avoid excess carbs. The same goes for low-glycemic fruits like strawberries and blueberries.
Proteins are equally vital. Foods such as meat, fish, and eggs provide necessary amino acids. Don’t forget healthy fats like olive oil and coconut oil—they help keep you full longer.
Building ketogenic meals might seem challenging, but it’s simple. Think of a plate with a good portion of meat or fish, a handful of green vegetables, and a healthy fat. Omelets with vegetables and cheese or a salad with avocado and chicken are great options.
It’s important to vary allowed foods to avoid monotony. Mix different vegetables and vary your sources of proteins and fats. That way, the diet stays more interesting and nutritious.
If you’re interested in a weekly menu, check out this weekly menu tip. It shows exactly how to build your meals.
Essential foods for keto include avocados, nuts, olive oil, meat, fish, low-starch vegetables, and low-glycemic fruits. Combining these helps maintain ketosis, the metabolic state in which the body uses fat as its main energy source.
What results can you expect from 3 months on keto?
It’s natural to ask: does the ketogenic diet really help with weight loss? Yes, keto can promote rapid weight loss. You limit carbohydrates and increase fat intake, forcing the body to use fat as energy.
What changes to expect after 3 months of keto? In three months, you can lose a significant amount of weight—up to 10 kg (22 lb) or more. But it’s not just weight loss. The ketogenic diet can improve energy levels, regulate appetite, and even help with mental focus.
Is there scientific evidence of benefits within 3 months? Yes. Studies show keto reduces blood sugar levels and increases satiety. This is great for those who want to lose weight without feeling hungry.
People like Dana White, the UFC president, lost weight and improved health. In 10 weeks, Dana lost 13 kg and improved various health markers, with the help of biologist Gary Brecka, a proponent of keto.
But the keto journey isn’t easy. Some days you may feel weak or have headaches while your body adapts. These symptoms usually disappear once the body enters ketosis—when it burns fat for energy instead of carbs.
Professional support is vital. Consulting a nutritionist can help avoid negative effects, such as low blood pressure or extreme fatigue. Keto is powerful, but it should be done correctly for up to 3 months, extendable to 6 with supervision.
For some, following the diet improves overall health and even increases life expectancy. Nutritionists like Sabrina Theil believe rapid weight loss is beneficial, but it depends on the body’s adaptation and medical oversight.
Finally, understanding what you eat is crucial. Allowed foods include avocado, coconut, nuts, seeds, olive oil, animal proteins, and low-glycemic vegetables. This helps keep the diet balanced and nutritious.
What are the benefits of the ketogenic diet?
How does ketosis benefit the body? Ketosis is when your body uses fat for energy, not carbohydrates. This happens because you consume few carbs and lots of fat. The benefits are impressive. Ketosis reduces hunger, keeping you fuller. It also improves blood sugar levels, which is great for those with diabetes or anyone trying to avoid it.
What are the main benefits of following keto? Keto is famous for helping you lose weight quickly. Dana White, UFC president, lost 13 kg in 10 weeks on this diet. Beyond weight loss, it improves cognitive function and increases energy. Those in ketosis notice better mental clarity and focus. Many athletes also use the diet to keep energy high and avoid performance slumps.
Which diseases can keto help prevent? Research shows it can help prevent diabetes, heart disease, and even some cancers. Keto reduces risk factors like high cholesterol and high blood pressure. Studies indicate it improves heart health by lowering triglyceride levels, a type of fat in the blood.
For best results, maintain the diet for at least three months, with guidance from a healthcare professional. Eating allowed foods like avocado, coconut oil, and lean proteins ensures you supply your body with essential nutrients. It’s always best to consult a doctor before starting any diet.
What are the side effects of the ketogenic diet?
Common side effects: Keto can cause some side effects. Many people experience the so-called “keto flu.” Symptoms include headache, fatigue, and dizziness. This happens as the body adapts to burning fat instead of carbohydrates. Constipation can also occur due to lack of fiber.
How to manage side effects: One way to reduce them is to drink plenty of water. Hydration helps relieve headaches and fatigue. It’s also important to consume electrolytes. Foods rich in potassium and magnesium, like avocado and leafy greens, help replace lost minerals. Adding fiber, such as chia seeds, can relieve constipation.
Is a high-fat intake safe? Safety depends on the type of fat you eat. Healthy fats—found in avocado, coconut oil, and fatty fish—are beneficial. However, eating too much saturated fat can raise cholesterol levels. It’s essential to balance healthy fats and monitor cholesterol with a health professional.
Dana White experienced major changes on keto, losing 13 kg in 10 weeks. Guidance from a professional, like biologist Gary Brecka, can help manage these effects better. Always follow the diet with specialized supervision.
Keto is a big change, and side effects can be intense. For many, the results are worth it, but always seek medical guidance to ensure you’re on a safe, healthy path.
How to maintain the ketogenic diet after 3 months?
You’ve completed three months of keto and want to continue. How do you do that? The answer lies in consistency and adjustment. While maintaining the diet, it’s important to monitor your energy levels and overall health.
Best practices for long-term keto:
First, plan meals in advance. Having practical options helps avoid slip-ups. Second, aim for variety to prevent boredom. Include different types of healthy fats and proteins. Always check lists of allowed and forbidden foods.
Supplements for prolonged keto:
Do you need supplements? Often, yes. Keto can restrict certain nutrients. In some cases, supplementing with electrolytes like potassium and magnesium is necessary to avoid cramps and maintain muscle health. Taking care with fiber is vital, since a lack of it can cause constipation. Fiber-rich foods like leafy greens are essential.
Expert recommendations:
Experts offer clear tips. First, stay hydrated. Drinking enough water is crucial for success. Dana White and his biologist Gary Brecka recommend monitoring health with regular tests. Also, adapt the diet to your lifestyle. If you’re an athlete, adjust carbohydrates according to your energy needs. Remember, keto requires specialized guidance, especially long-term. For more information on the importance of medical follow-up, see this article.
Ongoing support and monitoring ensure ketosis and its benefits are maintained. By staying well-informed and attentive to your body’s signals, you can achieve sustainable results.
Conclusion
The ketogenic diet can change your life. You’ve learned its principles, how to start, allowed foods, and its benefits. Three months of dedication bring incredible results in health and weight. Remember to manage side effects well and stay focused to follow the diet long-term. Stay healthy and determined to reach all your goals.
