The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that provides many benefits to the body.
In fact, many studies show that this type of diet can help you lose weight and improve your health.
A ketogenic diet may also be beneficial during the treatment of diabetes, cancer, epilepsy and Alzheimer's disease.
Here is a detailed guide to the keto diet for beginners.
What is a ketogenic diet?
The ketogenic diet is a low-carb, high-fat diet that has a lot in common with the Atkins and low-carb diets.
It involves a sharp reduction in carbohydrate intake and replacing it with fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis.
When this happens, your body becomes very 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 cause significant reductions in blood sugar and insulin levels. This, along with the increased ketone content, provides several 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 carb, moderate protein, 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.
- A targeted ketogenic diet. This diet allows you to add carbohydrates during your training.
- High Protein Ketogenic Diet. It is similar to the standard ketogenic diet, but contains more protein. The ratio is usually 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 used mainly 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.
Conclusion:
There are several variations of the keto diet. The standard version is the most studied 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 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 eaten in large quantities, which can slow your transition into ketosis.
Intermittent fasting can also help you get into ketosis faster. There are many 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 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 hunger or decreased 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 whether you have entered ketosis.
A ketogenic diet can help you lose weight
The ketogenic diet is an effective way to lose weight and reduce disease risk factors.
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.
A 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.
In addition, it also results 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, lowered blood sugar and increased insulin sensitivity may also play an important role.
Conclusion:
A ketogenic diet may 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.
One early study found that a ketogenic diet improved insulin sensitivity by 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 weight and type 2 diabetes.
What's more, they also experienced better blood sugar control, and the use of certain blood sugar-lowering medications decreased among participants over the course of the study.
Conclusion:
A ketogenic diet can improve insulin sensitivity and promote 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 to treat neurological diseases such as epilepsy.
Studies have shown that 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.
- Cancer. Diet is now considered a complementary treatment for cancer because it can help slow tumor growth.
- Alzheimer disease. A keto diet can help reduce the symptoms of Alzheimer's disease and slow its progression.
- Epilepsy. Research has shown that the 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 diet helps relieve symptoms of Parkinson's disease.
- Polycystic ovary syndrome. A ketogenic diet can help lower insulin levels, which may play an important role in PCOS.
- Brain injury. Some studies suggest that diet can improve outcomes in traumatic brain injury.
However, it should be noted that research in most of these areas is far from definitive.
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 foods that are high in carbohydrates.
Here is a list of foods to reduce or eliminate on a ketogenic diet:
- Sweet products: carbonated drinks, fruit juices, smoothies, cakes, ice creams, sweets, etc.
- Cereal or starch: Products based on wheat, rice, pasta, cereals, etc.
- fruits: all fruits except small parts of berries such as strawberries
- Nuts or legumes: beans, legumes, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet food: low-fat mayonnaise, salad dressings and seasonings
- Some condiments or sauces: BBQ sauce, honey mustard, teriyaki sauce, tomato sauce, etc.
- Unhealthy fat: refined vegetable oil, mayonnaise, etc.
- Alcohol: beer, wine, spirits, mixed drinks
- Sugar-free nutritional products: candies, syrups, puddings, sweeteners and sugar-free desserts, etc.
Conclusion:
Avoid carbohydrate-based foods such as grains, sugar, beans, rice, potatoes, sweets, juices and most fruits.
What foods should you eat?
You should base most of your meals on the following foods:
- meat: red meat, ham, sausage, bacon, chicken, turkey
- Fatty fish: mackerel, herring, anchovy, trout, salmon, tuna
- Eggs: chicken and quail eggs
- Butter and cream: organic butter and heavy cream
- Cheese: Healthy unprocessed 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 avocado or freshly made guacamole
- Low Carb Vegetables: green vegetables, tomatoes, onions, peppers, etc.
- Seasoning ingredients: salt, pepper, herbs and spices
It's best to base your diet on whole, single-ingredient foods.
Conclusion:
Base the bulk of your diet on foods like 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 is an example of a week-long ketogenic diet meal plan:
Monday
- Breakfast: vegetables and egg muffins with tomatoes
- dinner: chicken salad with olive oil, feta cheese, olives and herbs
- 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 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: Pork Parmesan, broccoli and salad
Thursday
- Breakfast: omelette with avocado, salsa, pepper, onion and spices
- dinner: a handful of beans 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: cheesecake (flourless) with blueberries and roasted mushroom side dish
- dinner: Zucchini and beet salad noodles
- dinner: white fish cooked in coconut oil with cabbage and roasted pine nuts
Sunday
- Breakfast: scrambled eggs with mushrooms
- dinner: chicken with sesame 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 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 snacks approved for the ketogenic diet:
- fatty meat or fish
- cheese
- a handful of nuts or seeds
- Keto sushi
- olive
- one or two boiled or deviled eggs
- keto friendly bar
- 90% dark chocolate
- full-fat Greek yogurt mixed with peanut butter and cocoa powder
- bell pepper and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- beef jerky
- a smaller portion of the waste
Conclusion:
Good snacks for the keto diet include chunks of meat, cheese, olives, hard-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 this effect, which is often referred to as the keto flu.
Based on some people's reports of the meal plan, it usually wears off 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 hunger
- sleep problems
- nausea
- discomfort from the digestive tract
- performance declines
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 carbs completely.
A ketogenic diet can also change your body's water and mineral balance, so adding salt to your food or taking mineral supplements can help. Talk to your doctor about your nutritional needs.
When starting a 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 deliberate calorie restriction.
Conclusion:
Many of the side effects of starting a ketogenic diet can be limited. Before starting a keto diet, try following a normal 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 several negative effects, including the following risks:
- low blood protein levels
- 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 increases the acidity of the blood. Anyone taking this medication should avoid the keto diet.
More research is underway to determine the long-term safety of the keto diet. Tell your doctor about your diet plan so he can make an informed choice.
Conclusion:
The keto diet has some side effects that you should discuss with your doctor if you plan to maintain the diet for a long time.
Supplements for the Ketogenic Diet
Although no supplements are necessary, some may help.
- 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 initially due to changes 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 a variety of health benefits and improves performance. It may help if you combine a ketogenic diet with exercise.
- Whey Protein. Add half a scoop of whey protein to a smoothie or yogurt to increase your daily protein intake.
Conclusion:
Some supplements may help on a ketogenic diet. These include exogenous ketones, MCT oil and minerals.
Frequently asked questions
Here are answers to some frequently asked questions about the ketogenic diet.
- Can I eat carbs again?
yes. However, in the beginning it is important to reduce your carbohydrate intake significantly. After the first 2-3 months, you can eat carbohydrates on special occasions - just go back to the diet immediately.
- Will I lose muscle?
With any diet there is a risk of losing muscle mass. However, high protein intake and ketone levels can help minimize muscle loss, especially if you lift heavy.
- Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as a simple carb diet.
- How much protein can I eat?
Protein intake should be moderate, as a very high intake can cause insulin levels to rise and ketone levels to drop. The upper limit may be around 35% of total calories consumed.
- What should I do if I always feel tired, weak or tired?
You may not be in full ketosis or using fats and ketones effectively. To overcome this, reduce your carb intake and go back to the above. Supplements like MCT oil or ketones can also help.
- My urine smells fruity. 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 very 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?
These common side effects usually disappear 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 the lifestyle and preferences of some people. Talk to your doctor about your eating plan and goals to decide if a ketogenic diet plan is right for you.