The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that provides the body with many benefits.
In fact, many studies show that this type of diet can help you lose weight and improve your health.
A ketogenic diet may even be helpful in 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 very low-carb, high-fat diet that has many similarities to the Atkins diet and low-carb diets.
It involves drastically reducing carbohydrate consumption and replacing them with fat. This reduction in carbohydrates puts the body into a metabolic state known as 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 cause a significant drop in blood sugar and insulin levels. This, along with the increased ketone content, provides several health benefits.
Result:
A keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and changes the body's metabolism from carbohydrates to fats and ketones.
Different types of ketogenic diets
There are several variations of the ketogenic diet, including:
- Traditional ketogenic diet. This is a very low carb, moderate protein, high fat diet. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
- A cyclical ketogenic diet. This diet includes periods of high-carb reeating, 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 a regular ketogenic diet, but contains 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 that are primarily 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.
Result:
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 the body uses fat as an energy source instead of carbohydrates.
This happens when you drastically reduce your carbohydrate intake by limiting your body's supply of glucose (sugar), the main source of energy for cells.
Following a ketogenic diet is the most effective way to enter ketosis. Generally, 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 protein intake. This is because protein can turn into 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 types 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 are in 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 are in ketosis include increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Result:
Ketosis is a metabolic state where 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 are in ketosis.
A ketogenic diet can help you lose weight
A ketogenic diet is an effective way to lose weight and reduce disease risk factors.
In fact, studies show 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 watching your food intake.
One review of 13 studies found that very low-carb ketogenic diets were slightly more effective at long-term weight loss than low-fat diets. People following a keto diet lost an average of 0. 9 kg more than a group following a low-fat diet.
Moreover, it also led to 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 body fat than those who followed a low-fat diet.
Increased ketones, lower blood sugar and increased insulin sensitivity may also play a key role.
Result:
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 is characterized by metabolic changes, high blood sugar and reduced insulin action.
A ketogenic diet can help you lose excess fat, which is closely related to type 2 diabetes, prediabetes, and metabolic syndrome.
One 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 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 experienced improved blood sugar control, and the use of certain hypoglycemic drugs decreased among participants throughout the study.
Result:
A ketogenic diet can improve insulin sensitivity and induce fat loss, providing 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 disorders 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 seen as an adjunctive treatment for cancer as it can help slow tumor growth.
- Alzheimer's disease. A keto diet can help reduce the symptoms of Alzheimer's disease and slow its progression.
- Epilepsy. Studies have 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 helps reduce 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 damage. Some studies suggest that diet can improve outcomes in traumatic brain injury.
However, it should be noted that research in many of these areas is far from conclusive.
Result:
A ketogenic diet can provide many health benefits, especially for metabolic, neurological or insulin-related disorders.
Foods to avoid
You should limit your intake of 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 cream, candy, etc. fl.
- Grain or starch: Products based on wheat, rice, pasta, grains, etc. s. etc.
- Fruit: all fruit except small portions of berries such as strawberries
- Beans or legumes: beans, peas, lentils, chickpeas, etc. fl.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc. fl.
- Low fat or dieting: low-fat mayonnaise, salad dressings and spices
- Some spices or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc. fl.
- Unhealthy fats: refined vegetable oils, mayonnaise etc. fl.
- Alcohol: beer, wine, spirits, mixed drinks
- Diet without sugar: sweets, syrups, puddings, sweeteners and sugar-free desserts, etc. fl.
Result:
Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, sweets, juice and even most fruits.
What food 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, anchovy, trout, salmon, tuna
- Eggs: chicken and quail eggs
- Butter and cream: organic butter and heavy cream
- Cheese: Raw healthy cheeses such as cheddar, goat, cream, blue or mozzarella
- Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc. s. etc.
- Healthy oils: extra virgin olive oil, coconut oil and avocado oil
- Avocado: a whole avocado or freshly made guacamole
- Low carb vegetables: green vegetables, tomatoes, onions, peppers, etc. fl.
- Spices: salt, pepper, herbs and spices
It is best to base your diet on whole foods that contain one ingredient.
Result:
Base the bulk 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's a sample ketogenic diet for one week:
Monday
- Breakfast: vegetable and egg muffins with tomatoes
- Dinner: chicken salad with olive oil, feta cheese, olives and a side dish
- 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 shrimps
- Dinner: Parmesan 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 salad and ground beef with sliced peppers
- Dinner: Cauliflower cooked with cheese and ham and mixed vegetables
Saturday
- Breakfast: cheesecakes (without flour) with blueberries and a side of grilled mushrooms
- Dinner: zucchini and beetroot noodle salad
- Dinner: white fish cooked in coconut oil with cabbage and roasted 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.
Result:
On a ketogenic diet, you can eat a variety of delicious and nutritious foods. You don't just have to eat meat and fat. Vegetables are an important part of the diet.
Healthy Keto Snacks
If you're 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 peanut butter and cocoa powder
- peppers and guacamole
- strawberry and plain cottage cheese
- celery with salsa and guacamole
- dried beef
- smaller portions of leftovers
Result:
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 the body's transition period.
There is some evidence for this effect, which is often called the keto flu.
Based on some people's reports about 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
- gastrointestinal discomfort
- reduced performance
To minimize this, you can try a normal 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 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.
Result:
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 a mineral supplement for the first few weeks.
Risks of the keto diet
Long-term adherence to a ketogenic diet can have several negative effects, including the following risks:
- low protein levels in the blood
- excess fat in the liver
- kidney stones
- lack of micronutrients
A type of medicine called sodium-glucose cotransporter type 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 drug should avoid the keto diet.
More research is now being done to determine the long-term safety of the keto diet. Tell your doctor about your diet so he can make informed decisions.
Result:
The keto diet has some side effects that you should discuss with your doctor if you plan to be on the diet for a long period of time.
A supplement for the ketogenic diet
While 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 initially due to changes in water and mineral balance.
- Caffeine. Caffeine is useful 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 performance enhancement. It may 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.
Result:
Some supplements can be helpful on a ketogenic diet. These include exogenous ketones, MCT oil and minerals.
Frequently asked questions
Here are answers to some of the most frequently asked questions about the ketogenic diet.
- Can I ever eat carbs again?
Yes. However, in the beginning it is important to significantly reduce carbohydrate intake. After the first 2-3 months you can eat carbs on special occasions - just 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 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 rise 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 fat and ketones effectively. 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 have to do with it?
Don't be alarmed. This is simply due to the release of by-products created by 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. Is this true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis on a ketogenic diet is usually suitable for healthy people. Consult 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.
Added together
The ketogenic diet is great for people who:
- are too heavy
- 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. Talk to your doctor about your eating plan and goals to decide if a ketogenic diet is right for you.