The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that offers 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 also be helpful when 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 drastically reducing your carbohydrate intake 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 for the brain.
The ketogenic diet can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketone content, offers 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 and high fat diet. It typically contains 70% fat, 20% protein and only 10% carbohydrates.
- Cyclic ketogenic diet. This diet involves 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 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. Targeted cycling or ketogenic diets are more advanced methods used primarily 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 sought after and recommended.
What is ketosis?
Ketosis is a metabolic state in which the 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 your 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 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 into glucose if consumed in large quantities, which can slow the transition to 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 could 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 the 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.
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.
Plus, 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 who followed the keto diet lost an average of 0. 9 kg more than the low-fat diet group.
Furthermore, 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.
Increasing ketones, lowering blood sugar, and increasing 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 linked to type 2 diabetes, prediabetes and metabolic syndrome.
A previous study found that the 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, 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. 9kg over a 2-year period. This is an important advantage when considering the relationship between body weight and type 2 diabetes.
Additionally, they also found improved blood sugar control, and the use of certain blood sugar-lowering medications decreased among participants during the study.
Conclusion:
The ketogenic diet can improve insulin sensitivity and induce fat loss, which offers notable health benefits to people with type 2 diabetes or prediabetes.
Other benefits of the ketogenic diet
The ketogenic diet actually began 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. The diet is now considered a complementary 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 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 the symptoms of Parkinson's disease.
- Polycystic ovarian syndrome. A ketogenic diet can help reduce insulin levels, which may play a key role in PCOS.
- Brain injuries. Some studies suggest that diet may improve the outcome of 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, particularly for metabolic, neurological, or insulin-related diseases.
Foods to avoid
You should limit your intake of carbohydrate-rich foods.
Here is a list of foods to reduce or eliminate on a ketogenic diet:
- Sweet products: carbonated drinks, fruit juices, smoothies, cakes, ice cream, sweets, etc.
- Cereals or starches: Products based on wheat, rice, pasta, cereals, etc.
- Fruit: 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 condiments
- 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
- Sugar-free dietary products: candies, syrups, puddings, sweeteners and sugar-free desserts, etc.
Conclusion:
Avoid carbohydrate foods such as grains, sugar, legumes, rice, potatoes, candy, juice, and even most fruits.
What foods should you eat?
You should base most of your meals on the following foods:
- Meat: red meats, ham, sausages, bacon, chicken, turkey
- Fatty fish: mackerel, herring, anchovies, trout, salmon, tuna
- Egg: chicken and quail eggs
- Butter and cream: organic butter and cream
- Cheese: Healthy, unprocessed cheeses like 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.
- Condiments: salt, pepper, aromatic herbs and spices
It is best to base your diet on whole, single-ingredient foods.
Conclusion:
Base the majority of your diet on foods like meat, fish, eggs, butter, nuts, healthy oils, avocados, and many low-carb vegetables.
Sample menu for 1 week
To help you get started, here is an example ketogenic diet meal plan for one week:
Monday
- Breakfast: vegetable and egg muffins with cherry tomatoes
- Dinner: chicken salad with olive oil, feta, olives and garnish
- Dinner: salmon with buttered asparagus
Tuesday
- Breakfast: egg omelette, cherry tomatoes, basil and spinach
- Dinner: almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry pieces and stevia
- Dinner: cheese tacos with salsa
Wednesday
- Breakfast: Walnut 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 walnuts and celery sticks with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese and a side of grilled courgettes
Friday
- Breakfast: unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
- Dinner: tacos with lettuce and minced meat with chopped peppers
- Dinner: cauliflower cooked with cheese and ham and mixed vegetables
Saturday
- Breakfast: cheesecake (flourless) with blueberries and a side of grilled mushrooms
- Dinner: courgette and chard tagliatelle salad
- 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 Bolognese
Always try to alternate 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. It is not necessary to eat only meat and fats. Vegetables are an important part of the diet.
Healthy ketogenic snacks
If you feel 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 cafe
- 90% dark chocolate.
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- peppers and guacamole
- strawberries and simple ricotta
- celery with salsa and guacamole
- dried meat
- smaller portions of leftovers
Conclusion:
Great snacks for the keto diet include pieces 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, some initial side effects may occur during the body's adjustment period.
There is anecdotal evidence of these effects, which are often referred to as the keto flu.
Based on some people's reports on the eating plan, it usually ends within a few days.
The most common symptoms of the keto flu are diarrhea, constipation, and vomiting.
Other less common symptoms include:
- low energy levels and poor mental function
- heachache
- increased feeling of hunger
- sleep problems
- nausea
- discomfort from the digestive tract
- decrease in performance
To minimize this problem, 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 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 leads to 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.
Risks of the keto diet
Long-term adherence to a ketogenic diet can have some negative effects, including the following risks:
- low levels of proteins in the blood
- 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 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 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 follow the diet for a long time.
Supplements for the ketogenic diet
While supplements are not 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 helpful in increasing energy levels, productivity, and fat loss.
- Exogenous ketones. This supplement can help increase ketone levels in the body.
- Creatine. Creatine offers multiple health benefits and improves performance. It may be helpful to 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:
Some supplements can be useful during 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.
- Will I ever be able to 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 - go right back to the diet.
- 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 carbohydrate diet.
- How much protein can I eat?
Protein intake should be moderate, as very high intakes can cause increased insulin levels and decreased ketone levels. 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 not using fats and ketones effectively. To counter this problem, reduce your carbohydrate intake and go back to the previous points. Supplements like MCT oil or ketones can also help.
- My urine has a fruity smell. What is this connected with?
Don't be alarmed. This is simply due to the release of byproducts produced during ketosis.
- My breath smells funny. 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 generally 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 fiber-rich vegetables.
To summarise
The ketogenic diet is great for people who:
- I'm overweight
- diabetes
- they want to improve their metabolic health
It may be less suitable for professional athletes or those looking to build muscle or gain weight.
It may also not be suitable for some people's lifestyle and preferences. Talk to your doctor about your eating plan and goals to decide if a ketogenic diet is right for you.