Michał Makarewicz

Michał Makarewicz

The Ketogenic Diet is a return to the roots of our ancestors who hunted game, living in dark caves and eating with long breaks between hunts, primitive man for many generations naturally functioned in a state of Ketosis feeding mainly on fatty meat. Carbohydrates in food began to be introduced when we started agricultural crops, which completely changed our future and today’s food world, when sugar was discovered and began to be introduced into the food cycle, we experienced what today is called obesity. In the state of ketosis, obesity is theoretically impossible if we follow all the rules, because the state of ketosis makes sure that in the first place harmful excesses of body fat disappear from the body, which is not a natural human state, and then take energy from fats and food supplied to the body, which is why ketosis is a great state to maintain harmony in our body in today’s world where toxins in food and air are constantly attacking our organism.

To maintain the state of ketosis, we should maintain the ratio of macronutrients at the level of:

70% fats, 25% protein and only 5% carbohydrates.

In the adaptable state recommended: 80% fats, 15% protein, 5% carbohydrates or up to 30g of carbohydrates.

What is the Ketogenic Diet?

The “keto” diet, and therefore ketogenic diet, is one of the nutrition plans that is based on fat-based energy, people with adipose tissue starting this mode of eating have the opportunity to burn it in the long term without additional effort. It is very effective and allows you to quickly reduce excess body fat. However, this is not a nutritional plan for everyone, and when using it, it is worth remembering a few basic rules.

Here are the highlights:

A standard, healthily balanced diet consists of about 55% carbohydrates. The ketogenic diet reduces daily carbohydrate intake to almost zero, replacing them with fats. People who opt for this eating plan take up to 80% of the energy coming from fats.

Key rules:

The most important rule of the ketogenic diet is to eliminate almost all carbohydrates from your nutrition plan, and therefore:

  • sugar and sweets,
  • cereal products,
  • Potatoes
  • legumes.

You can only consume approx. 50 g of carbohydrates per day, their source should be:

  • low-carbohydrate vegetables, e.g. spinach, broccoli, tomatoes, pumpkin or peppers,
  • wheat bran is a rich source of fiber.
  • You can also reach for fruit, but a maximum of 10 g per day and this is an option, not an obligation.

And what replaces carbohydrates? The basis of the “keto” diet are:

  • meat – the fatter the better, e.g. pork (30g-39g/100g)
  • fish – much less used but have OMEGA 3 and 6 acids, which are very important for our body
  • eggs – the basis of the keto diet can be eggs, they have everything you need and you can make many dishes from them
  • fats – both saturated (animal), monounsaturated and polyunsaturated
  • dairy productsYellow/white cheese, fatty cottage cheese, high-fat dairy products
  • nutspecans, maladawia, pine, italian, cashews, Brazilian and others

It is worth emphasizing that “eating fat” does not mean “eating unhealthy“. In the “keto” diet there is no place for fast food or highly processed products – so it is important to take a good look at the composition of the products you reach for, because in most products on regiments you will find sinister Sugar, which should be avoided completely. This is another advantage of using Keto, you will learn the composition of many products that you have not paid attention to so far, this style of nutrition forces you to check the composition of each product and learn something more, the awareness about food will increase in you amazingly, you will realize how harmful the food industry is nowadays and how many unknown harmful ingredients you will find in products in which you would not expect it.

How Ketosis Works:

Replacing carbohydrates with fats for a long time brings your body to a state of ketosis. This is a situation in which there are high levels of ketone bodies in your body, and the brain – instead of glucose – feeds on them. How does this translate into the way the body functions?

The most important changes are:

  1. intensification of the lipolysis process, i.e. the breakdown of adipose tissue
  2. lack of hunger, which is most often caused by a sudden change in blood glucose levels, and not the actual need for food
  3. possible beneficial effects on cholesterol levels and lowering blood pressure – but not necessarily persisting throughout the diet if it lasts more than a few weeks.

There are also studies that say that the “keto” diet has a beneficial effect on patients suffering from epilepsy or Alzheimer’s disease. However, it should be remembered that this eating plan is not recommended for people who are struggling m.in with kidney and liver disorders. This is due to both the fact that excessive amounts of ketone bodies accumulate in the body, as well as a greater load on these organs with such a demanding diet plan. With the “keto” diet, additional dietary supplementation is also recommended – not only with Omega-3 acids, but also with calcium, potassium, magnesium, or zinc and vitamin B6 – (which can be obtained naturally from vegetables and nuts or offal)

Products used on Keto:

Pork (pork necks, sausages, sausages, hams, knuckles, bacon, greaves, pork steaks)
Beef (steaks and beef products)
Poultry offal (liver and hearts)

-Chicken (not too often, because it contains little fat, and has a lot of protein with which it is easy to overdo it on keto)

  • Eggs (priority on the Keto diet, they contain a lot of values needed by the body)
  • Yellow cheeses
  • Mozarella
  • Mascarpone
  • Blue cheeses
  • Full fat cottage cheeses
  • Cream and white Philadelphia cheeses
  • Fluffy cheeses
  • Creams
  • Fat cream

  • Pine
  • Italian
  • Brazilian (contain Selenium)
  • Cashews
  • Macadamia
  • Pecan


  • Anchovies
  • Herring
  • Mackerel
  • Sardines
  • Tuna

  • Butter
  • CoconutOil
  • Hemp Oil
  • Linseed Oil
  • MCT Oil
  • Virgin Oil

  • Avocado
  • Asparagus
  • Tomato
  • Spinach
  • Broccoli
  • Cauliflower
  • Zucchini
  • Pepper
  • Cucumber

  • Strawberries
  • Raspberries
  • Blueberries

  • Bulletproof coffee (fatty coffee)
  • Egg-shaped plantain (for baking rolls and others)
  • Coconut flakes (for sweet snacks or keto desserts)
  • Almond flour (for baked goods and desserts)
  • Coconut flour (for pastries and desserts)
  • Peanut butters (for creams and desserts)
  • Greek yogurts (for creams, desserts and salads)

Wikipedia on the state of ketosis:

Ketosis – a metabolic state in which there is an increase in the concentration of ketone bodies (3-hydroxybutyric acid, acetoacetic acid and acetone) in the blood plasma – above 0.5 mmol / liter, with simultaneous low and stable levels of insulin and glucose in the blood. Usually, the concentration of ketone bodies in plasma – in healthy people at resting conditions on an empty stomach – is low and ranges from 0.1 to 0.3 mmol / liter, and the rate of their production is equal to the rate of their metabolism. In contrast to the state of glycolysis, where the body’s energy is oriented towards glucose, in the state of ketosis, ketone bodies derived from the oxidation of free fatty acids are used for energy purposes.


In our current times, Ketosis is a great solution to the current prevailing lifestyle: dynamic pace, unhealthy products in stores, constant lack of time, obesity, dull mind.

Ketosis makes the current problems we face with the traditional diet disappear and give us many benefits, it seems that this diet is difficult to implement due to the numerous rules and the lower availability of fatty products, but this is not entirely true.

The ketogenic diet is simple and does not eliminate many products from our diet that are harmful to us under normal conditions but we consume them for pleasure, e.g. Sugars.

But in the state of ketosis, especially in the deeper one after about 3 months, we no longer feel the desire for carbohydrate products or sugars, our body after 3 months of cleansing ourselves, no longer feels the mental and physical need for such products, so then it remains our choice whether we decide on some pleasure or not. However, allowing yourself to pierce carbohydrates once in a while is not dangerous in a state of ketosis, because the longer the body is in the state of ketosis, it returns to it faster after stopping the production of ketones (glucose activation), so even being on ketosis when once in a while we feel like allowing ourselves pizza or some other craving but consciously, it’s not dangerous in any way for our body, we just stop the production of ketones for a while and for a while we can return to the state that is felt on carbohydrates for a few hours, and then our ketones will return to circulation.

However, it is this difference that we feel between going from one state to another that gives us the feeling that we want to return to the state of ketosis as soon as possible, because when we are in ketosis we feel good, but when we return to the state in which we rely on glucose fluctuations it is unpleasant compared to what we experience on Ketones.

In fact, keto is a simple diet and should not be complicated, there are a lot of recipes on the web for dishes that we may lack from previous diets, e.g. pancakes, cookies or sweets or rolls / bread.

There are ketogenic substitutes that have practically no carbohydrates and often taste better than their original forms of 🙂

I recommend pancakes and ketogenic rolls especially because they are simple and small diversifications and introduce such huge possibilities to this diet.

Below are the recipes that I use myself on this mode of nutrition.

How to start Keto?

The biggest challenge will be to let go of sugars and sweets, dlateog at the beginning I will say to prepare for greater pulls to sugars when we start this process, but it is temporary and short-lived.
The most important is preparation, especially in the adaptation process, but it is individual for everyone. I recommend gradually going through and changing your eating habits in small steps to switch to fats in the long term instead of immediately giving up carbohydrates immediately.
I recommend to adapt to the adaptation to add an additional 1-2 preliminary weeks in which you will start consuming more fatty products without yet rigorously calculating carbohydrates. Check your shopping list and start adding more fatty products to it in favor of carbohydrates, subtract some products such as: breads, rolls, rice, pasta, sweets, and add more sausages, cheese, pork, avocado, mozzarella and eggs to the basket, choose what you like.

In the first week: Eat more fats to your balance, you can replace existing snacks, e.g. sausage, sausage, cheese, something that is fatty and you like.

In the second week: Start writing down the foods you eat for the MyFitnesPall app and check the gramature and how much you are doing on your daily consumption of these products, and start reducing your carbohydrate intake by about 20% compared to the previous week and increase your fat intake by 20%.

The following week: Once you have read the application and know what your week of eating looks like exactly, you can start entering Ketogenic nutrition, prepare for the whole week some sweet snacks in excess so that you can always eat as you like, eg. Keto Rafaello, Keto Michalki, Ketobomby.

Adaptation: Watch yourself with carbohydrates and do not consume more than 50g, if you exceed it nothing happened, the next day you try to stick to the assumptions until the result. In the next week you try to go down to 30g / day of carbohydrates, your fat intake should go 75%-85% on Adaptation, this period lasts about 1 month, but the adaptation to be launched you have to go 3 days at the level of 30g of veggles exemplary, when it happens from then on Adaptation will begin to build.

After 1 month of Adaptation, when it knocks you out of ketosis, you will come back to it very quickly. And after 3 months , you will be able to get out of ketosis for 1-3 days and quickly return to it without a problem. The longer you are in a state of ketosis, the greater the tolerance to carbon builds in you and the body returns to the state of ketosis faster because it becomes its natural state.

*This method is my own which I used to pass this process more gently, but it takes longer, it is especially for the more patient. To change your eating habits, it takes a little time for that. If you would like to go through the ketoAdaptation process as soon as possible, you can simply limit the carbohydrate to 30g from day to day, but the shock to the body may be greater and more noticeable.