The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that has several benefits for 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 shares many similarities with the Atkins diet and low-carb diets.
This includes sharply reducing carbohydrate intake and replacing it with fat. This reduction in carbohydrates puts the body into a metabolic state known as ketosis.
When this happens, your body is incredibly efficient at burning fat for energy. It also converts fat into ketones in the liver, which provide energy to the brain.
A ketogenic diet can significantly lower blood sugar and insulin levels. This, along with the increased ketone content, has certain 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 many 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 high-carb re-eating periods, 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's similar to a regular ketogenic diet, but with 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 advanced methods used primarily by bodybuilders or athletes.
The information in this article is primarily for the standard ketogenic diet, although the same principles apply to many other variations.
Conclusion:
There are many variations of the keto diet. The standard version is the most researched and recommended.
What is ketosis?
Ketosis is a metabolic state in which the 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), the main source of energy for your 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 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 the transition into ketosis.
Practicing intermittent fasting can also help you get into ketosis faster. There are many forms of intermittent fasting, but the most common method is to limit food intake to 8 hours a day and fast for the remaining 16 hours.
To determine if you are in ketosis, you can use special blood, urine, and respiratory tests that measure the amount of ketones your body produces.
Some symptoms that may also indicate that you are in ketosis include increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Conclusion:
Ketosis is a metabolic state in which the body uses fat as an energy source instead of carbohydrates. Dietary changes 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 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 for long-term weight loss than a low-fat diet. Those following the keto diet lost an average of 0. 9 kg more than those using the low-fat diet.
It also reduced 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 fat than those who followed a low-fat diet.
Increased ketone levels, lower blood sugar levels and increased insulin sensitivity can also play a key role.
Conclusion:
A ketogenic diet can help you lose a little more weight than a low-fat diet. This makes 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.
A previous study found that a ketogenic diet improved insulin sensitivity by up to 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 who followed a ketogenic diet lost an average of 11. 9 kg over 2 years. This is an important advantage when considering the relationship between body weight and type 2 diabetes.
In addition, improvements in blood sugar levels were also observed, 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 has significant health benefits for people with type 2 diabetes or prediabetes.
Other benefits of the ketogenic diet
The ketogenic diet actually originated as a means of treating neurological diseases such as epilepsy.
Studies have shown that the diet has a beneficial effect on many diseases:
- Heart disease. A ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar.
- Cancer. The diet is now considered an adjunctive treatment for cancer, as it can slow tumor growth.
- Alzheimer's disease. The keto diet may help reduce the symptoms of Alzheimer's disease and slow its progression.
- Epilepsy. Research has shown that a ketogenic diet can significantly reduce the number of seizures in children with epilepsy.
- Parkinson's disease. Although more research is needed, one study found that diet can help alleviate 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 suggest that diet can improve the outcome of traumatic brain injuries.
Note, however, that much of the research in these areas is far from conclusive.
Conclusion:
A ketogenic diet can have many health benefits, especially for metabolic, neurological, or insulin-related diseases.
Foods to avoid
You should limit the consumption of foods rich in carbohydrates.
Here is a list of foods to reduce or eliminate on the ketogenic diet:
- Sweet products: carbonated drinks, fruit juices, milkshakes, cakes, ice creams, candies, etc.
- Cereals or starches: Wheat-based products, rice, pasta, cereals, etc.
- Fruits: all fruit 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 spices
- Some spices 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, sweets, juices, and even most fruits.
What foods to eat?
The majority of your diet should be based on the following foods:
- Meat: red meat, ham, sausage, bacon, chicken, turkey
- Fatty fish: mackerel, herring, anchovy, trout, salmon, tuna
- Egg: 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 avocado 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 whole, single-ingredient foods.
Conclusion:
She bases most of her diet on foods like meat, fish, eggs, butter, nuts, healthy oils, avocados, and lots of low-carb vegetables.
Sample menu for 1 week
To get you started, here's 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 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 pieces and stevia
- Dinner: with cheese taco salsa
Wednesday
- Breakfast: nut milk chia pudding with coconut and blackberries
- Dinner: avocado salad with shrimp
- Dinner: Parmesan cutlet, broccoli and salad
Thursday
- Breakfast: omelette with avocado, salsa, peppers, onions and spices
- Dinner: a handful of walnuts 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: with taco salad and ground beef with chopped bell peppers
- Dinner: cauliflower and mixed vegetables cooked with cheese and ham
Saturday
- Breakfast: cheesecake (without flour) with blueberries and a side of grilled mushrooms
- Dinner: pasta salad from zucchini and beetroot
- Dinner: white fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- Breakfast: mushroom scrambled eggs
- Dinner: chicken with sesame seeds and broccoli
- Dinner: spaghetti squash with bolognaise
Always try to alternate between vegetables and meat for a long time, as each type provides different nutrients and health benefits.
Conclusion:
On the ketogenic diet, you can eat a variety of delicious and nutritious foods. You don't have 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 keto-approved healthy snacks:
- 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 peppers and guacamole
- strawberries and plain cottage cheese
- with celery salsa and guacamole
- beef jerky
- small amount of leftovers
Conclusion:
Great snacks on the keto diet include cuts of meat, cheese, olives, hard-boiled eggs, nuts, raw vegetables, and dark chocolate.
Side effects and their minimization
Although the ketogenic diet is generally safe for most healthy people, there may be some initial side effects during the body's adjustment period.
There is some anecdotal evidence of these effects, 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 and poor mental function
- headache
- increased hunger
- sleep problems
- nausea
- discomfort from the digestive system
- 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 cutting out carbs completely.
The ketogenic diet can also change the body's water and mineral balance, so adding salt to 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. A ketogenic diet usually results in weight loss without intentional calorie restriction.
Conclusion:
Many of the side effects of starting a ketogenic diet can be limited. Before starting the keto diet, try following a low-carb diet regularly and taking minerals for the first few weeks.
Risks of the keto diet
Following a ketogenic diet long-term can have negative effects, including the following risks:
- low blood protein levels
- excess fat in the liver
- stones in the kidneys
- micronutrient deficiency
In type 2 diabetes, a type of medicine called sodium-glucose cotransporter 2 (SGLT2) inhibitors can increase the risk of diabetic ketoacidosis, a dangerous condition that increases the acidity of the blood. Anyone taking this drug should avoid the keto diet.
More research is currently underway to determine the long-term safety of the keto diet. Tell your doctor about your diet so he can make wise decisions.
Conclusion:
The keto diet has some side effects that you should discuss with your doctor if you are on the diet for a long period of time.
Supplements for the ketogenic diet
Although no accessories are required, some may be useful.
- MCT oil. MCT oil added to drinks or yogurt provides energy and helps increase ketone levels.
- Minerals. The intake of salt and other minerals may be important initially because of the shift in water and mineral balance.
- Caffeine. Caffeine is beneficial in increasing energy levels and productivity, as well as fat burning.
- Exogenous ketones. This supplement can help increase ketone levels in the body.
- Creatine. Creatine has many health benefits and improves performance. It can help if you combine the ketogenic diet with exercise.
- Whey protein. Add half a scoop of whey protein to smoothies or yogurts to increase your daily protein intake.
Conclusion:
Certain supplements may be helpful during the ketogenic diet. These include exogenous ketones, MCT oil, and minerals.
F. A. Q
Here are some answers to the most common questions about the ketogenic diet.
- Can I ever eat carbs again?
Yes. However, in the beginning, it is important to significantly reduce your carbohydrate intake. After the first 2-3 months you can eat carbs on special occasions - just get back on the diet right away.
- Am I losing muscle?
With any diet, there is a risk of losing muscle mass. However, eating 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 should I eat?
Protein intake should be moderate, as very high intakes can cause insulin spikes and ketone levels to drop. The upper limit is probably 35% of total calories consumed.
- What should I do if I feel tired, weak or tired all the time?
You may not be in full ketosis, or you may not be using fats and ketones efficiently. To counter this, reduce your carb intake and go back to the points above. Supplements like MCT oil or ketones can also help.
- My urine smells fruity. What does this relate to?
Don't be scared. This is simply due to the release of the byproducts of 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've heard that ketosis is extremely dangerous. This is true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but with the ketogenic diet, ketosis is usually fine 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 3-4 weeks. If the problem persists, try eating more fiber-rich vegetables.
Summarize
The ketogenic diet is great for people who:
- are overweight
- diabetes
- they want to improve their metabolism
It may be less suitable for professional athletes or those looking to gain muscle mass or gain weight.
It may not suit the lifestyle and preferences of some people. Talk to your doctor about your meal plan and goals to decide if a ketogenic diet is right for you.