The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that provides multiple 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 beneficial during the treatment of diabetes, cancer, epilepsy and Alzheimer's disease.
Here's 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 carbohydrate intake and replacing them with fat. 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 supply energy to the brain.
The ketogenic diet can cause 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 shifts the body's metabolism from carbohydrates to fats and ketones.
Different Types of Ketogenic Diets
There are several variations of the ketogenic diet, including:
- Standard ketogenic diet. This is a very low carbohydrate, moderate protein, high fat diet. It typically contains 70% fat, 20% protein and only 10% carbohydrates.
- Cyclical ketogenic diet. This diet includes periods of high-carbohydrate re-eating, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet. This diet allows you to add carbohydrates during your workouts.
- 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 thoroughly studied. Cycling or targeted ketogenic diets are more advanced methods that are primarily used by bodybuilders or athletes.
The information in this article primarily applies to the standard ketogenic diet, although many of the same principles apply to other versions.
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 in which your body uses fat as an energy source instead of carbohydrates.
This occurs when you significantly reduce your carbohydrate intake by 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 need to limit your carbohydrate intake to about 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 into glucose when consumed in large quantities, which can slow down 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 limiting food intake to about 8 hours a day and fasting for the remaining 16 hours.
To determine whether 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 in which 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 whether you have entered ketosis.
The 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 the 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 at 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.
Moreover, it also resulted in a reduction in diastolic blood pressure and triglyceride levels.
Another study of 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly 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 may help you lose a little more weight than a low-fat diet. This will make you feel more full 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 linked to type 2 diabetes, prediabetes, and metabolic syndrome.
One earlier study found that the 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, which is a measure of long-term blood sugar control.
Another study of 349 people with type 2 diabetes found that those who followed 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 experienced improved blood sugar control, and the use of certain blood sugar-lowering medications decreased among participants throughout the study.
Conclusion:
The 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 tool for treating neurological diseases such as epilepsy.
Studies have shown that the diet is beneficial for a variety of diseases:
- Heart disease. The ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure and blood sugar levels.
- Cancer. Diet is now being considered as a complementary treatment for cancer as it may help slow tumor growth.
- Alzheimer's disease. The keto diet may help reduce symptoms of Alzheimer's disease and slow its progression.
- Epilepsy. Research has shown that a ketogenic diet can cause a significant reduction in 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 may help lower insulin levels, which may play a key role in PCOS.
- Brain injuries. Some studies suggest that diet may improve outcome in traumatic brain injuries.
However, keep in mind that research in many of these areas is far from conclusive.
Conclusion:
The 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 foods high in carbohydrates.
Here is a list of foods to reduce or eliminate on a ketogenic diet:
- Sweet products: carbonated drinks, fruit juice, smoothies, cakes, ice cream, candy, etc.
- Cereals or starches: Wheat-based products, rice, pasta, cereals, etc.
- Fruits: all fruits except small portions of berries such as strawberries
- Beans or legumes: peas, beans, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet foods: low-fat mayonnaise, salad dressings and condiments
- Some seasonings or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats: refined vegetable oils, mayonnaise, etc.
- Alcohol: beer, wine, spirits, mixed drinks
- Dietary 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, juices and even most fruits.
What foods should you eat?
You should base most of your meals on the following foods:
- Meat: red meat, ham, sausages, bacon, chicken, turkey
- Fatty fish: mackerel, herring, anchovies, trout, salmon, tuna
- Eggs: chicken and quail eggs
- Butter and cream: organic butter and heavy 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.
- Seasonings: salt, pepper, herbs and spices
It's best to base your diet on whole, single-ingredient foods.
Conclusion:
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb vegetables.
Sample menu for 1 week
To help you get started, here is a sample ketogenic diet meal plan for one week:
Monday
- Breakfast: vegetable and egg muffins with tomatoes
- Dinner: chicken salad with olive oil, feta cheese, olives and side dish
- Dinner: salmon with asparagus in butter
Tuesday
- Breakfast: egg, tomatoes, basil and spinach omelette
- Dinner: almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry pieces and stevia
- Dinner: cheese tacos with salsa
Wednesday
- Breakfast: nut milk chia pudding topped with coconut and blackberries
- Dinner: avocado salad with shrimp
- Dinner: Parmesan pork chops, 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, whole milk yogurt with peanut butter, cocoa powder and berries
- Dinner: tacos with lettuce and ground beef with chopped bell peppers
- Dinner: cauliflower cooked with cheese and ham and mixed vegetables
Saturday
- Breakfast: cheesecakes (without flour) with blueberries and a side dish of grilled mushrooms
- Dinner: noodle salad of zucchini and beets
- Dinner: white fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- Breakfast: scrambled eggs with mushrooms
- Dinner: chicken with sesame seeds and broccoli
- Dinner: spaghetti squash 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 need to eat only meat and fats. Vegetables are an important part of the diet.
Healthy Keto Snacks
If you're feeling hungry between meals, here are some healthy snacks approved for the ketogenic diet:
- fatty meat or fish
- cheese
- a handful of nuts or seeds
- keto sushi
- olives
- one or two hard-boiled or deviled eggs
- keto friendly bars
- 90% dark chocolate
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- bell pepper and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- beef jerky
- smaller portions of leftovers
Conclusion:
Great snacks for the keto diet include chunks 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 of these effects, which are often referred to as the keto flu.
Based on some people's reports of 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
- decreased 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 cut out carbs entirely.
The ketogenic diet can also change your body's water and mineral balance, so adding salt to your food or taking a mineral supplement may help. Talk to your doctor about your nutritional needs.
When starting the keto diet, it's important to eat until you're full and don't restrict your calorie intake too much. Typically, a ketogenic diet results in weight loss without intentional calorie restriction.
Conclusion:
Many side effects from 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.
Risks of the keto diet
Long-term adherence to a ketogenic diet may have some negative effects, including the following risks:
- low blood protein levels
- excess fat in the liver
- stones in the kidneys
- micronutrient deficiency
A type of medicine called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes may increase the risk of diabetic ketoacidosis, a dangerous condition that increases the acidity of the blood. Anyone taking this medication 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 diet plan so he can make wise choices.
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.
Supplements for the Ketogenic Diet
Although no supplements are required, some may be helpful.
- MCT oil. MCT oil added to drinks or yogurt provides energy and helps increase ketone levels.
- Minerals. Intake of salt and other minerals may be important in the beginning due to shifts in water and mineral balance.
- Caffeine. Caffeine is beneficial for increasing energy levels and productivity, and fat loss.
- Exogenous ketones. This supplement can help increase ketone levels in the body.
- Creatine. Creatine provides multiple health benefits and enhances performance. It may help if you combine a ketogenic diet with exercise.
- Whey Protein. Add half a scoop of whey protein to smoothies or yogurts to increase your daily protein intake.
Conclusion:
Some 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 common questions about the ketogenic diet.
- Can I ever eat carbs again?
Yes. However, initially 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 ketone levels 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 intakes 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 tired?
You may not be in full ketosis or using fats and ketones effectively. To counteract this, reduce your carbohydrate intake and go back to the points above. Supplements such as MCT oil or ketones may also help.
- My urine smells fruity. What is this connected with?
Don't be alarmed. This is simply due to the release of byproducts produced during ketosis.
- My breath smells strange. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugarless gum.
- I've 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 suitable for healthy people. Talk to your doctor before starting a new diet.
- I have digestive problems 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 lifestyles and preferences. Talk to your doctor about your eating plan and goals to decide if a ketogenic diet plan is right for you.