The ketogenic diet (or keto diet for short) is a low-carbohydrate, high-fat diet that provides many 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 beneficial in the treatment of diabetes, cancer, epilepsy, and Alzheimer's disease.
The following is a complete 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.
This involves a sharp reduction in carbohydrate intake and replacing it with fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis.
When this happens, your body becomes very efficient at burning fat to produce energy. It also converts fat into ketones in the liver, which can supply energy to the brain.
The ketogenic diet can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketone content, provides several health benefits.
Conclusion:
The keto diet is a low-carb, high-fat diet. This lowers blood sugar and insulin levels and shifts the body's metabolism from carbohydrates to fats and ketones.
Different Types of Ketogenic Diet
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 usually contains 70% fat, 20% protein and only 10% carbohydrates.
- Cyclical ketogenic diet. This diet includes periods of high-carbohydrate refeeding, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet. This diet allows you to add carbohydrates during exercise.
- High Protein Ketogenic Diet. It is similar to the standard 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 thoroughly studied. Cycling or targeted ketogenic diets are more advanced methods 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.
Conclusion:
There are several variations of the keto diet. The standard version is the most researched and the most recommended.
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 by limiting your body's supply of glucose (sugar), which is 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 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 when consumed in large amounts, which can slow down your transition to ketosis.
Practicing intermittent fasting can also help you enter ketosis more quickly. There are various 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 find out if 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 also indicate you have entered ketosis include increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Conclusion:
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 enter ketosis more quickly. Certain tests and symptoms can also help determine whether you have entered ketosis.
The ketogenic diet can help you lose weight
The ketogenic diet is an effective way to lose weight and reduce disease risk factors.
In fact, research shows that a ketogenic diet is just as effective for weight loss as a low-fat diet.
What's more, this diet is so filling that you can lose weight without counting calories or tracking your food intake.
A review of 13 studies found that very low-carb ketogenic diets were slightly more effective in long-term weight loss than low-fat diets. People following the keto diet lost an average of 0. 9 kg more than the low-fat diet group.
In addition, this also results in a decrease 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 almost five times more total fat than those who followed a low-fat diet.
Increased ketones, decreased blood sugar, and increased insulin sensitivity may also play an important role.
Conclusion:
A ketogenic diet can help you lose 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 a ketogenic diet increased insulin sensitivity by as much as 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 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 use of certain blood sugar-lowering medications decreased among the participants over the course of the study.
Conclusion:
The ketogenic diet can improve insulin sensitivity and cause fat loss, providing significant health benefits for people with type 2 diabetes or prediabetes.
Other Benefits of the Ketogenic Diet
The ketogenic diet actually started as a tool to treat neurological diseases such as epilepsy.
Research has shown that the 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 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 shows that a ketogenic diet can lead to 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. A ketogenic diet can help lower insulin levels, which may play an important role in PCOS.
- Brain injury. Some research suggests that diet may improve the outcome of traumatic brain injury.
However, keep in mind that research in many of these areas is far from conclusive.
Conclusion:
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.
The following is a list of foods that should be reduced or eliminated on a ketogenic diet:
- Sweet product: carbonated drinks, fruit juices, smoothies, cakes, ice cream, candy, etc.
- Cereals or starch: Products made from wheat, rice, pasta, cereals, etc.
- Fruits: all fruit except berries in small portions such as strawberries
- Nuts 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 seasonings
- Some spices or sauce: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fat: refined vegetable oils, mayonnaise, etc.
- Alcohol: beer, wine, spirits, mixed drinks
- Diet product without sugar: sweets, syrups, puddings, sugar-free sweeteners and desserts, etc.
Conclusion:
Avoid carbohydrate-based foods such as grains, sugar, nuts, rice, potatoes, sweets, juices, and even most fruits.
What foods should you eat?
You should base most of your diet on the following foods:
- Meat: red meat, ham, sausage, bacon, chicken, turkey
- Fat fish: mackerel, herring, anchovies, trout, salmon, tuna
- Egg: chicken and quail eggs
- Butter and cream: organic butter and heavy cream
- Cheese: Healthy, unprocessed cheeses such as cheddar, goat, cream, blue or mozzarella
- Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oil: 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.
- Spice: salt, pepper, herbs and spices
It is best to base your diet on whole foods that contain only one ingredient.
Conclusion:
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and lots of low-carb vegetables.
Example menu for 1 week
To help you get started, here is an example of a one-week ketogenic diet meal plan:
Monday
- Breakfast: vegetable and egg muffins with tomatoes
- Dinner: chicken salad with olive oil, feta cheese, olives and side dishes
- Dinner: salmon with asparagus in butter
Tuesday
- Breakfast: omelet, tomatoes, basil and spinach
- Dinner: almond milk, peanut butter, spinach, chocolate powder and milkshake with strawberry pieces and stevia
- Dinner: cheese tacos with salsa
Wednesday
- Breakfast: peanut milk chia pudding with coconut and blackberry topping
- Dinner: avocado salad with shrimp
- Dinner: Parmesan bacon, broccoli and salad
Thursday
- Breakfast: omelet with avocado, salsa, peppers, onions and herbs
- Dinner: a handful of nuts and celery stalks with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese and grilled zucchini
Friday
- Breakfast: unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
- Dinner: tacos with lettuce and ground beef with chopped peppers
- Dinner: cauliflower cooked with cheese and ham and mixed vegetables
Saturday
- Breakfast: cheesecake (flourless) with blueberries and grilled mushroom side dish
- Dinner: zucchini and beetroot noodle 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 with Bolognese
Try to always alternate between vegetables and meat over a long period of 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 need to eat only meat and fat. Vegetables are an important part of the diet.
Healthy Keto Snacks
If you're feeling 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 eggs or hard-boiled eggs
- keto friendly bar
- 90% dark chocolate
- full-fat Greek yogurt mixed with peanut butter and cocoa powder
- paprika and guacamole
- strawberries and regular cottage cheese
- celery with salsa and guacamole
- beef jerky
- the remaining portion is smaller
Conclusion:
Good snacks for the keto diet include pieces 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 your body's adjustment period.
There is some anecdotal evidence of this effect, which is often referred to as keto flu.
Based on some people's reports on the eating 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
- nauseous
- discomfort from the digestive tract
- decreased performance
To minimize this, you can try a low-carbohydrate diet regularly for the first few weeks. This can teach your body to burn more fat before you cut out carbs completely.
A ketogenic diet can also change your body's water and mineral balance, so adding salt to your diet 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 overly restrict your calorie intake. Typically, a ketogenic diet 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 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 may have some negative effects, including the following risks:
- low blood protein levels
- excess fat in the liver
- stones in the kidney
- micronutrient deficiencies
A type of medication called sodium-glucose cotransporter type 2 (SGLT2) inhibitors for type 2 diabetes may increase the risk of diabetic ketoacidosis, a dangerous condition that increases blood acidity. 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 wise choices.
Conclusion:
The keto diet has some side effects that you should discuss with your doctor if you plan to continue the diet long term.
Supplements for the Ketogenic Diet
Although no supplements are necessary, some supplements may be helpful.
- MCT oil. MCT oil added to drinks or yogurt provides energy and helps increase ketone levels.
- Mineral. 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, as well as eliminating fat.
- 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 a ketogenic diet with exercise.
- Whey protein. Add half a scoop of whey protein to a smoothie or yogurt to increase your daily protein intake.
Conclusion:
Some supplements may be useful on a ketogenic diet. These include exogenous ketones, MCT oil and minerals.
General Questions
Here are answers to some of the most common questions about the ketogenic diet.
- Can I eat more carbohydrates?
Yes. However, it is important to reduce your carbohydrate intake significantly in the beginning. After the first 2-3 months, you can consume carbohydrates on special occasions - immediately return 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 do weight training.
- 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 insulin levels to spike and ketone levels to drop. The upper limit may be around 35% of total calories consumed.
- What should I do if I constantly feel tired, weak, or fatigued?
You may not be in full ketosis or using fats and ketones effectively. To overcome 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 have to do with anything?
Don't worry. This is due to the release of byproducts produced during ketosis.
- My breath smells strange. What can I do?
This is a common side effect. Try drinking water with natural flavors or chewing sugarless gum.
- I've heard that ketosis is very dangerous. This is true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis with a ketogenic diet is usually 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.
Summarizing
The ketogenic diet is great for people who:
- overweight
- diabetes
- want to improve their metabolic health
It may be less suitable for professional athletes or those looking to gain muscle mass or gain weight.
It may also not suit some people's lifestyles and preferences. Talk to your doctor about your eating plan and goals to decide if a ketogenic diet plan is right for you.