The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that provides numerous benefits to the body.
In fact, many studies show that this type of diet can help you lose weight and improve your health.
The ketogenic diet may even be helpful in treating diabetes, cancer, epilepsy, and Alzheimer's disease.
Here is a detailed guide to the keto diet for beginners.
What is the ketogenic diet?
The ketogenic diet is a very low-carb, high-fat diet that has many similarities to the Atkins diet and low-carb diets.
It involves sharply reducing the intake of carbohydrates and replacing them with fats. This reduction in carbohydrates puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also converts fat into ketones in the liver, which can provide energy to the brain.
A ketogenic diet can lead to significant reductions in blood sugar and insulin levels. This, along with the increased ketone content, provides some health benefits.
Conclusion:
The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and redirects the body's metabolism from carbohydrates to fats and ketones.
Different types of ketogenic diets
There are several variations of the ketogenic diet, including:
- A standard ketogenic diet. It is a very low carb, moderate protein and high fat diet. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
- Cyclic Ketogenic Diet. This diet includes periods of high-carb refeeding, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted Ketogenic Diet. This diet allows you to add carbs during your workouts.
- A high-protein ketogenic diet. It is similar to the standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbohydrates.
However, only the standard ketogenic diet and the high-protein ketogenic diet have been extensively studied. Cycling or targeted ketogenic diets are more modern methods that are mostly used by bodybuilders or athletes.
The information in this article applies primarily to the standard ketogenic diet, although many of the same principles apply to other versions as well.
Conclusion:
There are several variations of the keto diet. The standard version is the most researched and most recommended.
What is ketosis?
Ketosis is a metabolic state where your body uses fat as an energy source instead of carbohydrates.
This happens when you significantly reduce your carbohydrate intake, limiting your body's supply of glucose (sugar), which is the main source of energy for cells.
Following a ketogenic diet is the most effective way to enter ketosis. In general, to achieve ketosis, you should limit your carbohydrate intake to around 20-50 grams per day and include fatty foods such as meat, fish, eggs, nuts and healthy oils in your diet.
It is also important to reduce your protein intake. This is because protein can be converted to glucose when consumed in large amounts, which can slow your transition into ketosis.
Practicing intermittent fasting can also help you get into ketosis faster. There are many different forms of intermittent fasting, but the most common method involves restricting food intake to about 8 hours a day and fasting for the remaining 16 hours.
To determine if you have entered a state of ketosis, you can use special blood, urine, and breath tests that measure the amount of ketones your body produces.
Some symptoms that may also indicate that you have entered ketosis include increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Conclusion:
Ketosis is a metabolic state where your body uses fat as an energy source instead of carbohydrates. Changing your diet and intermittent fasting can help you get into ketosis faster. Certain tests and symptoms can also help determine if you have entered ketosis.
A ketogenic diet can help you lose weight
The ketogenic diet is an effective way to lose weight and reduce risk factors for disease.
In fact, research shows that a ketogenic diet can be just as effective for weight loss as a low-fat diet.
What's more, the diet is so filling that you can lose weight without counting calories or tracking your food intake.
One review of 13 studies found that a very low-carb ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. People following the keto diet lost an average of 0. 9 kg more than the low-fat diet group.
Additionally, it also resulted in a reduction in diastolic blood pressure and triglyceride levels.
Another study of 34 adults found that those who followed a ketogenic diet for 8 weeks lost almost five times more total fat than those who followed a low-fat diet.
Increased ketones, lower blood sugar and increased insulin sensitivity may also play a key role.
Conclusion:
A ketogenic diet can help you lose a little more weight than a low-fat diet. This will make you feel fuller throughout the day.
Ketogenic diet for diabetes and prediabetes
Diabetes mellitus is characterized by metabolic changes, high blood sugar levels and impaired insulin function.
A ketogenic diet can help you lose excess fat, which is closely related to type 2 diabetes, prediabetes, and metabolic syndrome.
An earlier study found that a ketogenic diet improved insulin sensitivity by as much as 75%.
A small study of women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced hemoglobin A1C levels, a measure of long-term blood sugar control.
Another study of 349 people with type 2 diabetes found that those following a ketogenic diet lost an average of 11. 9 kg over a 2-year period. This is an important advantage when considering the relationship between body weight and type 2 diabetes.
What's more, they also had improved blood sugar control, and the use of certain blood sugar-lowering medications decreased among participants during the study.
Conclusion:
A ketogenic diet can improve insulin sensitivity and induce fat loss, which provides significant health benefits for people with type 2 diabetes or prediabetes.
Other benefits of the ketogenic diet
The ketogenic diet actually originated as a treatment for neurological disorders such as epilepsy.
Studies have shown that the diet is beneficial for various diseases:
- Heart disease. A ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar levels.
- Crab. The diet is now seen as an adjunctive treatment for cancer because it can help slow tumor growth.
- Alzheimer's disease. The keto diet may help reduce the symptoms of Alzheimer's disease and slow its progression.
- epilepsy. Research shows that a ketogenic diet can significantly reduce seizures in children with epilepsy.
- Parkinson's disease. Although more research is needed, one study found that the diet helps relieve symptoms of Parkinson's disease.
- Polycystic ovary syndrome. A ketogenic diet can help lower insulin levels, which can play a key role in PCOS.
- Brain injuries. Some studies show that diet can improve the outcome of traumatic brain injuries.
Note, however, that research in many of these areas is far from conclusive.
Conclusion:
A ketogenic diet can provide many health benefits, especially for metabolic, neurological, or insulin-related diseases.
Foods to avoid
You should limit your intake of any high carbohydrate foods.
Here is a list of foods to reduce or eliminate on a ketogenic diet:
- Sweet products: carbonated drinks, fruit juice, smoothies, cakes, ice cream, candies, etc.
- Cereal or starch: Products based on wheat, rice, pasta, cereals, etc.
- Fruits: all fruit except small portions of berries such as strawberries
- Beans or pulses: peas, beans, lentils, chickpeas, etc.
- Root and tuber vegetables: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet foods: low-fat mayonnaise, salad dressings and spices
- Some condiments or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats: refined vegetable oils, mayonnaise, etc.
- alcohol: beer, wine, spirits, mixed drinks
- Diet products without sugar: candies, syrups, puddings, sweeteners and sugar-free desserts, etc.
Conclusion:
Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, candy, juice, and even most fruit.
What foods should you eat?
You should base most of your meals around the following foods:
- meat: red meat, ham, sausages, bacon, chicken, turkey
- Fatty fish: mackerel, herring, anchovy, trout, salmon, tuna
- eggs: chicken and quail eggs
- Butter and cream: organic butter and cream
- Cheese: Unprocessed healthy cheeses such as cheddar, goat, cream, blue or mozzarella
- Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: extra virgin olive oil, coconut oil and avocado oil
- avocado: whole avocados or freshly made guacamole
- Low carb vegetables: green vegetables, tomatoes, onions, peppers, etc.
- spices: salt, pepper, herbs and spices
It's best to base your diet around single-ingredient whole foods.
Conclusion:
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and lots of low-carb vegetables.
Sample menu for 1 week
To help you get started, here's a sample ketogenic diet meal plan for one week:
Monday
- breakfast: vegetable-egg muffins with tomatoes
- Dinner: chicken salad with olive oil, feta cheese, olives and garnish
- Dinner: salmon with asparagus in butter
Tuesday
- breakfast: egg, tomato, basil and spinach omelette
- Dinner: almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry and stevia pieces
- Dinner: cheese tacos with salsa
Wednesday
- breakfast: nut milk chia pudding topped with coconut and blackberries
- Dinner: avocado salad with shrimp
- Dinner: Pork chops with Parmesan cheese, broccoli and salad
Thursday
- breakfast: omelette with avocado, salsa, peppers, onions and spices
- Dinner: a handful of nuts and celery sticks with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese and a side of grilled zucchini
Friday
- breakfast: unsweetened Greek yogurt, full-fat yogurt with peanut butter, cocoa powder and berries
- Dinner: tacos with green salad and ground beef with chopped peppers
- Dinner: boiled cauliflower with cheese and ham and mixed vegetables
Saturday
- breakfast: cheesecake (flourless) with blueberries and a garnish of roasted mushrooms
- Dinner: Zucchini and beet noodle salad
- Dinner: white fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- breakfast: scrambled eggs with mushrooms
- Dinner: chicken with sesame and broccoli
- Dinner: Spaghetti Pumpkin with Bolognese
Always try to alternate between vegetables and meat over a long period of time, as each type provides different nutrients and health benefits.
Conclusion:
On a ketogenic diet, you can eat a variety of delicious and nutritious foods. You don't have to eat only meat and fat. Vegetables are an important part of the diet.
Healthy Keto Snacks
If you're feeling hungry between meals, here are some healthy keto-approved snacks:
- fatty meat or fish
- cheese
- a handful of nuts or seeds
- keto sushi
- olives
- one or two hard-boiled or deviled eggs
- suitable for keto bars
- 90% dark chocolate
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- black pepper and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- beef
- smaller portions of leftovers
Conclusion:
Great snacks for the keto diet include cuts of meat, cheese, olives, boiled eggs, nuts, raw vegetables, and dark chocolate.
Side effects and how to minimize them
Although the ketogenic diet is generally safe for most healthy people, there may be some initial side effects during your body's adjustment period.
There is some anecdotal evidence for these effects, which are often referred to as the keto flu.
Based on some people's reports on the meal plan, it usually ends within a few days.
The most common symptoms of keto flu are diarrhea, constipation, and vomiting.
Other less common symptoms include:
- low energy levels and poor mental function
- headache
- increased feeling of hunger
- sleep problems
- nausea
- discomfort from the digestive tract
- reduced performance
To minimize this, you can try a regular low-carb diet for the first few weeks. This can teach your body to burn more fat before you completely cut out carbs.
A ketogenic diet can also change your body's water and mineral balance, so adding salt to your food or taking a mineral supplement can help. Talk to your doctor about your nutritional needs.
When starting the keto diet, it's important to eat until you're full and not restrict your calorie intake too much. Typically, a ketogenic diet results in weight loss without intentional calorie restriction.
Conclusion:
Many side effects of starting a ketogenic diet can be limited. Before starting a keto diet, try following a regular low-carb diet and taking mineral supplements for the first few weeks.
The risks of the keto diet
Long-term adherence to a ketogenic diet can have some negative effects, including the following risks:
- low levels of protein in the blood
- excess fat in the liver
- kidney stones
- micronutrient deficiency
A type of medicine called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk of diabetic ketoacidosis, a dangerous condition that makes the blood more acidic. Anyone taking this drug should avoid the keto diet.
More research is currently being conducted to determine the long-term safety of the keto diet. Tell your doctor about your eating plan so he can make an informed choice.
Conclusion:
The keto diet has some side effects that you should talk to your doctor about if you plan to stay on the diet for a long time.
Ketogenic Diet Supplements
Although no supplements are necessary, some may be helpful.
- MCT oil. MCT oil added to drinks or yogurt provides energy and helps increase ketone levels.
- Minerals. Salt and other mineral intake may be important at first due to changes in water and mineral balance.
- Caffeine. Caffeine is useful for increasing energy levels and performance and fat loss.
- Exogenous ketones. This supplement can help increase ketone levels in the body.
- creatine. Creatine provides numerous health benefits and improves performance. It can help if you combine a ketogenic diet with exercise.
- Whey protein. Add half a scoop of whey protein to smoothies or yogurt to increase your daily protein intake.
Conclusion:
Certain supplements may be helpful on a ketogenic diet. These include exogenous ketones, MCT oil and minerals.
FAQ
Here are answers to some of the most frequently asked questions about the ketogenic diet.
- Can I ever eat carbs again?
Yes, initially, however, it is important to significantly reduce your carbohydrate intake. After the first 2-3 months you can eat carbohydrates on special occasions - just go back to the diet right away.
- Will I lose muscle?
With any diet there is a risk of losing muscle mass. However, consuming protein and high levels of ketones can help minimize muscle loss, especially if you lift weights.
- Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as a moderate carb diet.
- How much protein can I eat?
Protein intake should be moderate, as very high doses can cause insulin levels to spike and ketone levels to drop. The upper limit is probably around 35% of total calories consumed.
- What should I do if I constantly feel tired, weak or fatigued?
You may not be in full ketosis or not using fat and ketones efficiently. To counteract this, reduce your carb intake and go back to the points above. Supplements like MCT oil or ketones can also help.
- My urine smells like fruit. What does this have to do with it?
Do not worry. This is simply due to the release of byproducts produced during ketosis.
- My breath smells weird. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
- I have heard that ketosis is extremely dangerous. This is true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis on a ketogenic diet is usually fine for healthy people. Talk to your doctor before starting a new diet.
- I have indigestion and diarrhea. What can I do?
This common side effect usually goes away within 3 to 4 weeks. If the problem persists, try eating more high-fiber vegetables.
Summarize
The ketogenic diet is great for people who:
- are overweight
- diabetes
- want to improve their metabolic health
It may be less suitable for professional athletes or those looking to increase muscle mass or gain weight.
It may also not suit some people's lifestyle and preferences. Talk to your doctor about your eating plan and goals to decide if a ketogenic diet plan is right for you.