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.
The ketogenic diet may even be beneficial 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 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 fats in the liver into ketones, which can provide energy to the brain.
The ketogenic diet can cause significant decreases in blood sugar and insulin levels. This, along with increased ketone content, provides some health benefits.
Solution:
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:
- 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-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 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 studied extensively. Cycling or goal-directed ketogenic diets are more advanced methods used primarily by bodybuilders or athletes.
The information in this article applies primarily to the standard ketogenic diet, but many of the same principles apply to other versions as well.
Solution:
There are several variations of the keto diet. The standard version is the most researched and most recommended version.
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, limiting your body's supply of glucose (sugar), the main source of energy for cells.
Following the 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 fats in your diet.
It's also important to reduce your protein intake. This is because protein can turn into glucose when consumed in large amounts, which can slow your transition into ketosis.
Intermittent fasting can also help you get into ketosis faster. There are many different forms of intermittent fasting, but the most common method is to limit food intake to about 8 hours per day and fast for the remaining 16 hours.
To determine whether you are in 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 are entering ketosis include increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Solution:
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 you determine whether you are in ketosis.
Ketogenic diet may help you lose weight
The ketogenic diet is an effective way to lose weight and reduce disease risk factors.
In fact, research shows that the ketogenic diet may be as effective as a low-fat diet for weight loss.
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 who followed the keto diet lost an average of 0. 9 kg more weight than those who followed the low-fat diet.
Moreover, it also caused a decrease in diastolic blood pressure and triglyceride levels.
Another study in 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, low blood sugar, and increased insulin sensitivity may also play an important role.
Solution:
The ketogenic diet may help you lose slightly 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.
The 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 levels of hemoglobin A1C, a measure of long-term blood sugar control.
Another study conducted with 349 people with type 2 diabetes revealed that those following a ketogenic diet lost an average of 11. 9 kilos over a 2-year period. This is a significant advantage considering the relationship between body weight and type 2 diabetes.
What's more, blood sugar control improved and the use of some blood sugar-lowering medications decreased among participants throughout the study.
Solution:
The ketogenic diet may increase insulin sensitivity and lead to fat loss; This provides significant health benefits for people with type 2 diabetes or prediabetes.
Other Benefits of the Ketogenic Diet
The ketogenic diet actually emerged as a tool for treating neurological diseases such as epilepsy.
Studies have shown that the diet is beneficial for several diseases:
- Heart disease. The ketogenic diet may help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure and blood sugar levels.
- Cancer. The 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 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 the diet helps relieve symptoms of Parkinson's disease.
- polycystic ovary syndrome. The ketogenic diet may help lower insulin levels, which can play an important role in PCOS.
- brain injuries. Some studies suggest that diet may improve outcomes in traumatic brain injuries.
However, keep in mind that research in many of these areas is far from conclusive.
Solution:
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 foods high in carbohydrates.
List of foods to reduce or eliminate on the ketogenic diet:
- sweet products: sodas, juices, smoothies, cakes, ice cream, candies, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereals, etc.
- Fruits: All fruits except small portions of fruits 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 spices or sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- unhealthy fats: refined vegetable oils, mayonnaise, etc.
- Alcohol: beer, wine, spirits, mixed drinks
- Sugar-free diet products: candies, syrups, puddings, sweeteners and sugar-free desserts, etc.
Solution:
Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, sugar, fruit 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, sausage, bacon, chicken, turkey
- oily fish: mackerel, herring, anchovy, trout, salmon, tuna
- Eggs: chicken and quail eggs
- Butter and cream: organic butter and cream
- Cheese: Unprocessed healthy cheeses such as cheddar, goat cheese, cream, blue or mozzarella
- Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- healthy fats: 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 on whole, single-ingredient foods.
Solution:
Base most of your diet on foods like meat, fish, eggs, butter, nuts, healthy fats, avocados and plenty of low-carb vegetables.
1 week sample menu
To help you get started, here's a sample one-week ketogenic diet meal plan:
Monday
- Breakfast: vegetable, egg and tomato cakes
- Evening meal: chicken salad with olive oil, feta cheese, olives and garnish
- Evening meal: salmon with asparagus in butter
Tuesday
- Breakfast: egg, tomato, basil and spinach omelet
- Evening meal: milkshake with almond milk, peanut butter, spinach, cocoa powder and strawberry pieces and stevia
- Evening meal: Cheese taco with salsa
Wednesday
- Breakfast: Hazelnut milk chia pudding coated with coconut and blackberries
- Evening meal: avocado salad with shrimp
- Evening meal: Pork chops with parmesan, broccoli and salad
Thursday
- Breakfast: avocado, salsa, pepper, onion and spicy omelet
- Evening meal: A handful of nuts and celery sticks, guacamole and salsa
- Evening meal: Chicken and grilled zucchini stuffed with pesto and cream cheese
Friday
- Breakfast: unsweetened Greek yogurt, whole milk with peanut butter, cocoa powder and berries
- Evening meal: Tacos with lettuce and ground beef with chopped peppers
- Evening meal: cauliflower cooked with cheese, ham and mixed vegetables
Saturday
- Breakfast: blueberry cheesecake (flourless) and grilled mushroom garnish
- Evening meal: noodle salad consisting of zucchini and beetroot
- Evening meal: White fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- Breakfast: scrambled eggs with mushrooms
- Evening meal: chicken with sesame and broccoli
- Evening meal: Spaghetti squash with bolognese
Always try to alternate between vegetables and meat for an extended period of time, as each type provides different nutrients and health benefits.
Solution:
You can eat a variety of delicious and nutritious foods on the ketogenic diet. You don't need to eat only meat and fat. Vegetables are an important part of the diet.
Healthy Keto 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
- olive
- one or two boiled or deviled eggs
- keto friendly bars
- 90% dark chocolate
- full-fat Greek yogurt mixed with hazelnut butter and cocoa powder
- bell pepper and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- beef jerky
- smaller portions of residues
Solution:
Great 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
While the ketogenic diet is generally safe for most healthy people, it may have some initial side effects while your body adjusts.
There is some anecdotal evidence of these effects, often referred to as the keto flu.
According to 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
- digestive system discomfort
- performance degradation
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 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 is important to eat until you are full and not restrict your calorie intake too much. Typically, a ketogenic diet results in weight loss without intentional calorie restriction.
Solution:
Many side effects of starting a ketogenic diet may be limited. Before starting the keto diet, try following a low-carb diet and taking mineral supplements regularly for the first few weeks.
Risks of the keto diet
Long-term adherence to the ketogenic diet may have some adverse effects, including the following risks:
- low blood protein levels
- excess fat in the liver
- stones in the kidneys
- micronutrient deficiency
A type of medicine for type 2 diabetes called sodium-glucose cotransporter type 2 (SGLT2) inhibitors 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 smart choices.
Solution:
The ketogenic diet has some side effects that you should discuss with your doctor if you plan to continue the diet for a long time.
Ketogenic Diet Supplements
Although no supplements are necessary, 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 beneficial for increasing energy levels and productivity and for fat loss.
- Exogenous ketones. This supplement can help increase ketone levels in the body.
- Creatine. Creatine provides many health benefits and improves performance. It may help if you combine the ketogenic diet with exercise.
- whey protein. Add half a scoop of whey protein to smoothies or yogurts to boost your daily protein intake.
Solution:
Some supplements may be beneficial on the ketogenic diet. These include exogenous ketones, MCT oil, and minerals.
FAQ
Here are answers to some of the most frequently asked questions about the ketogenic diet.
- Can I ever eat carbs again?
Yes. However, it is important to significantly reduce your carbohydrate intake in the beginning. After the first 2-3 months, you can consume carbohydrates on special occasions and return to the diet immediately.
- Will I experience muscle loss?
With any diet there is a risk of losing muscle mass. But consuming protein and high ketone levels can help minimize muscle loss, especially if you lift weights.
- Can I build muscle with the 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 insulin levels to rise and ketone levels to fall. The upper limit is probably around 35% of total calories consumed.
- What should I do if I constantly feel tired, weak or exhausted?
You may not be in full ketosis or unable to use fats and ketones effectively. To counteract this, reduce your carbohydrate intake and return to the points above. Supplements such as MCT oil or ketones may also help.
- My urine smells fruity. What does this relate to?
Don't panic. This is 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've heard ketosis is extremely dangerous. This is true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis on the 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 high-fiber vegetables.
In summary
The ketogenic diet is great for people who:
- over-weight
- diabetes
- They 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 lifestyle and preferences. Talk to your doctor about your eating plan and goals to decide whether the ketogenic diet plan is right for you.