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 even be beneficial in the treatment of 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 and is very similar to the Atkins diet and low-carb diets.
This involves drastically 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 fat in the liver into ketones, which can provide energy to the brain.
A ketogenic diet can significantly lower blood sugar and insulin levels. It provides some health benefits along with increased ketone content.
Result:
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:
- The standard ketogenic diet. It is a very low carb, moderate protein, high fat diet. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
- The cyclic ketogenic diet. This diet includes 5 ketogenic days followed by high carb re-eating cycles of 2 high carb days.
- Targeted Ketogenic Diet. This diet allows you to add carbohydrates during exercise.
- A high protein ketogenic diet. Similar to a standard ketogenic diet, but with more protein. The ratio is often 60% fat, 35% protein and 5% carbohydrate.
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, mostly 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 as well.
Result:
There are several variations of the keto diet. The standard version is the most researched 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, 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. In general, to achieve ketosis, you should limit your carbohydrate intake to about 20-50 grams per day and include fatty foods in your diet, such as meat, fish, eggs, nuts, and healthy fats.
It is also important to reduce protein intake. This is because protein can be converted to 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 involves restricting 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 may indicate you are in ketosis include increased thirst, dry mouth, frequent urination, hunger or decreased appetite.
Result:
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 if you are entering ketosis.
A ketogenic diet can help you lose weight
The ketogenic diet is an effective way to lose weight and reduce the risk of disease.
In fact, studies show that a ketogenic diet can be just as effective as a low-fat diet for weight loss.
Plus, the diet is so rich 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 than a low-fat diet in long-term weight loss. People following the keto diet lost an average of 0. 9 kg more weight than the low-fat diet group.
In addition, it resulted in reductions in diastolic blood pressure and triglyceride levels.
Another study of 34-year-old 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 ketones, low blood sugar, and increased insulin sensitivity may also play a 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 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 associated with 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 following a ketogenic diet lost an average of 11. 9 kg over 2 years. This is a significant advantage when considering the relationship between body weight and type 2 diabetes.
In addition, they improved blood sugar control, and the use of certain blood sugar-lowering medications 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 treatment for neurological disorders such as epilepsy.
Research shows that the diet is useful 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. The diet is now considered a complementary treatment for cancer because it can help slow tumor growth.
- Alzheimer's disease. A keto diet may help reduce symptoms and slow the progression of Alzheimer's disease.
- Epilepsy. Studies have shown that a ketogenic diet can significantly reduce seizures in children with epilepsy.
- Parkinson's disease. Although more research is needed, one study found that the diet helped relieve 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 show that diet can improve outcome in traumatic brain injuries.
Keep in mind, however, 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 diseases.
Foods to avoid
You should limit your intake of any foods that are high in carbohydrates.
A list of foods to reduce or eliminate on a ketogenic diet:
- Sweet products: carbonated drinks, fruit juice, smoothies, cakes, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruits: all fruits except small parts 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 spices 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 diet products: candies, syrups, puddings, sweeteners and sugar-free desserts, etc.
Result:
Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, candy, juices, and even most fruits.
What foods should you eat?
You should base the majority of your meals on the following foods:
- Meat: red meat, ham, sausage, pork, chicken, turkey
- Oily 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 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 is best to base your diet on whole, single-ingredient foods.
Result:
Base the majority of your diet on foods like meat, fish, eggs, butter, nuts, healthy fats, avocados, and lots of low-carb vegetables.
Sample menu for 1 week
Here's a sample ketogenic diet meal plan for one week to help you get started:
Monday
- Breakfast: vegetable and egg muffins with tomatoes
- Supper: chicken salad with olive oil, feta cheese, olives and garnish
- Supper: salmon with asparagus in butter
Tuesday
- Breakfast: egg, tomato, basil and spinach omelette
- Supper: milkshake with almond milk, peanut butter, spinach, cocoa powder and strawberry pieces and stevia
- Supper: cheese tacos with salsa
Wednesday
- Breakfast: nut milk chia pudding topped with coconut and blackberries
- Supper: avocado salad with shrimp
- Supper: Parmesan pork chops, broccoli and salad
Thursday
- Breakfast: omelette with avocado, salsa, peppers, onions and spices
- Supper: a handful of walnuts and celery sticks with guacamole and salsa
- Supper: Chicken and grilled zucchini stuffed with pesto and cream cheese
friday
- Breakfast: unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder, and berries
- Supper: in tacos with lettuce and minced meat with chopped bell pepper
- Supper: Cauliflower baked with cheese and ham and mixed vegetables
Saturday
- Breakfast: blueberry cheesecakes (flourless) and grilled mushroom side dishes
- Supper: Zucchini and beet noodle salad
- Supper: white fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- Breakfast: scrambled eggs with mushrooms
- Supper: chicken with sesame seeds and broccoli
- Supper: Spaghetti squash with Bolognese
Always try to alternate between vegetables and meat over the long term, as each type provides different nutrients and health benefits.
Result:
You can eat a variety of delicious and nutritious foods on a ketogenic diet. It is not necessary 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 hard-boiled or deviled eggs
- keto friendly bars
- 90% dark chocolate
- full-fat Greek yogurt mixed with walnut butter and cocoa powder
- bell peppers and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- pork
- small parts of the remains
Result:
Great snacks for the keto diet include cold cuts, cheese, olives, hard-boiled eggs, nuts, raw vegetables, and dark chocolate.
Side effects and ways to minimize them
While 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 these effects, often referred to as the keto flu.
Based on some people's information 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 levels 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.
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 don't restrict your calorie intake too much. Typically, a ketogenic diet results in weight loss without intentional calorie restriction.
Result:
Many of the 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
Following a ketogenic diet long-term can have some negative effects, including the following risks:
- low blood protein levels
- excess fat in the liver
- kidney stones
- micronutrient deficiency
A type of medicine for type 2 diabetes called sodium-glucose cotransporter 2 (SGLT2) inhibitors 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 being done to determine the long-term safety of the keto diet. Tell your doctor about your diet plan so he can make wise choices.
Result:
The keto diet has some side effects that you should talk to your doctor about if you plan to stay on the diet long-term.
Supplements for the Ketogenic Diet
Although no extras are required, some may be helpful.
- MCT oil. Added to drinks or yogurt, MCT oil 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 for fat loss.
- Exogenous ketones. This supplement can help increase ketone levels in the body.
- Creatine. Creatine provides numerous health benefits and improves performance. Combining the ketogenic diet with exercise can help.
- Whey Protein. Add half a spoonful of whey protein to smoothies or yogurts to increase your daily protein intake.
Result:
Some supplements may be helpful on a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.
Frequently asked questions
Answers to some of the most frequently asked questions about the ketogenic diet.
- Can I eat carbs again?
Yes. But first, it is important to significantly reduce carbohydrate intake. After the first 2-3 months, you can eat carbohydrates on special occasions - immediately return to the diet.
- Will I lose muscle?
There is a risk of losing muscle mass with any diet. 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 too high an intake can lead to increased insulin levels and decreased ketone levels. The upper limit is probably about 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 using fat and ketones efficiently. To avoid this, reduce your carb intake and go back to the points above. Supplements like MCT oil or ketones can also help.
- My urine smells like fruit. What is this about?
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 extremely dangerous. That is right?
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 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:
- is overweight
- 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 meal plan and goals to decide if a ketogenic diet plan is right for you.