Keto Diet - Increase fat intake and decrease adipose tissue

The diet we can refer to as ketogenic involves reducing carbohydrate intake while increasing protein and fat consumption. Supporters of this way of eating claim that carbohydrate restrictions should be up to 50 grams per day. Other sources suggest that this macronutrient can reach up to 80 grams or even 120 grams per day. However, it is important to note that the ketogenic state can only be achieved through a minimal intake of carbohydrates. It is also important to maintain high product quality with such drastic dietary restrictions. The main energy source in the ketogenic diet is fats, to a lesser extent proteins and carbohydrates. The percentage distribution of macronutrients should be as follows: protein 20%, fat 70–75%, carbohydrates 5–10%. For comparison, Polish population dietary standards are significantly below the presented model (protein 10–20%, fat 20–35%, carbohydrates 46–65%, including simple sugars up to 10%). There is also a Mediterranean version of the ketogenic diet, which is not very popular in Poland. The basis of the menu should be fresh ingredients such as vegetables, fruits, fish, and meat of known origin. The dominant techniques for preparing meals should be steaming or cooking in water, frying without fat or stewing. In the diet, healthy plant fats such as olive oil, rapeseed oil, or flaxseed oil, consumed cold, should prevail. Fatty sausages should only be a small accent, influencing the taste of dishes. Avoid frying in hot fat! With longer use, also consider supplementing certain nutrients, such as Vitamin D, calcium, magnesium, zinc, selenium, phosphorus, or carnitine. Do not forget to drink at least 2 liters of water per day and engage in daily physical activity. In the table, the main product groups intended for consumption without major restrictions and those that should only be a small dietary addition were presented.