A ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that has many benefits for 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 also 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 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.
This involves drastically reducing carbohydrate intake and replacing them with fat. This reduction in carbohydrates puts your 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 in the liver into ketones, which can provide energy to the brain.
A ketogenic diet can significantly lower blood sugar and insulin levels. Along with increasing your ketones, this is a health benefit.
A 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 options for the ketogenic diet, including:
- The standard ketogenic diet. This is a very low carb, moderate protein, high fat diet. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
- The cyclical ketogenic diet. This diet involves periods of high-carb eating, such as 5 ketogenic days followed by 2 low-carb days.
- The Targeted Ketogenic Diet. This diet allows you to add carbohydrates during exercise.
- High Protein Ketogenic Diet. It's similar to a standard ketogenic diet, but with 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 thoroughly studied. Cycling or targeted ketogenic diets are advanced techniques used mainly by bodybuilders or athletes.
The information in this article primarily applies to the standard ketogenic diet, but many of the same principles apply to other versions.
A result:
There are several options for the keto diet. The standard version is the most studied and recommended.
What is ketosis?
Ketosis is a metabolic state where your body uses fat as an energy source instead of carbohydrates.
This occurs when you severely reduce your carbohydrate intake by restricting the 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 carbohydrates to about 20-50 grams per day and include fatty foods such as meat, fish, eggs, nuts, and healthy fats in your diet.
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 down the transition to ketosis.
Intermittent fasting can also help you get into ketosis faster. There are many types of intermittent fasting, but the most common method involves restricting food for 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 in your body.
Some signs that you may be in ketosis include thirst, dry mouth, frequent urination, and decreased hunger or appetite.
A 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 you determine if you are in 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, research shows that the ketogenic diet can be just 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.
One 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 following a keto diet lost an average of 0. 9 kg more than those following a low-fat diet.
In addition, it led to 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 about five times more total fat than those who followed a low-fat diet.
Increased ketones, lower blood sugar, and increased insulin sensitivity may also play a role.
A result:
A ketogenic diet can help you lose a little more weight than a low-fat diet. It helps you feel full throughout the day.
The ketogenic diet for diabetes and prediabetes
Diabetes mellitus is characterized by changes in metabolism, increased 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.
One previous study found that a ketogenic diet improved insulin sensitivity by 75%.
A small study of women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced hemoglobin A1C, 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. 9 kg over 2 years. This is an important 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 during the study.
A result:
A ketogenic diet improves insulin sensitivity and promotes fat loss, which has 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 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. The diet is now being considered as an adjunctive cancer treatment because it helps slow tumor growth.
- Alzheimer's disease. The 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 seizures in children with epilepsy.
- Parkinson's disease. Although more research is needed, one study found that diet may help ease symptoms of Parkinson's disease.
- Polycystic ovary syndrome. A ketogenic diet can help lower insulin levels, which play a key role in PCOS.
- Brain injuries. Some studies show that diet can improve the outcome of traumatic brain injury.
However, it is important to remember that research in many of these areas is inconclusive.
A result:
A ketogenic diet can provide many health benefits, especially for metabolic, neurological, or insulin-related disorders.
Solid foods
You should limit the use of various foods that are high in carbohydrates.
Here is a list of foods to reduce or eliminate on the ketogenic diet:
- Sweet foods: carbonated drinks, fruit juice, smoothie, cake, ice cream, candy, etc. b.
- Grain or starch: Wheat products, rice, pasta, cereal, etc. b.
- Fruits: all fruit except small pieces of fruit such as strawberries
- peas or beans: beans, peas, lentils, chickpeas, etc. b.
- Root vegetables and roots: potatoes, sweet potatoes, carrots, parsnips, etc. b.
- Low-fat or diet foods: low-fat mayonnaise, salads and spices
- Some condiments or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc. b.
- Unhealthy fats: refined vegetable oils, mayonnaise, etc. b.
- Alcohol: beer, wine, spirits, mixed drinks
- Diet products are sugar-free: candies, syrups, puddings, sweets and sugar-free desserts, etc. b.
A result:
Avoid carbohydrate-based foods such as grains, sugar, beans, rice, potatoes, candy, juices, and even most fruits.
What foods to eat?
Most meals should be based on the following foods:
- Meat: red meat, ham, sausage, bacon, chicken, turkey
- Oily fish: mackerel, herring, anchovy, trout, salmon, tuna
- An egg: chicken and quail eggs
- Butter and cream: organic butter and heavy cream
- a secret: Healthy unprocessed cheeses such as cheddar, goat, cream, blue or mozzarella
- Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc. b.
- 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. b.
- Spices: salt, pepper, herbs and spices
It's best to base your diet on whole, single-ingredient foods.
A result:
Base most of your diet on foods like meat, fish, eggs, butter, nuts, healthy fats, avocados, and low-carb vegetables.
Sample menu for 1 week
To help you get started, here's a sample ketogenic diet for one week:
Monday
- Breakfast: tomato and vegetable and egg muffins
- The dinner: chicken salad with olive oil, feta cheese, olives and garnish
- The dinner: salmon with asparagus and butter
Tuesday
- Breakfast: egg, tomato, basil and spinach omelette
- The dinner: milkshake with almond milk, peanut butter, spinach, cocoa powder and strawberry slices and stevia
- The dinner: Salsa and Cheese Tacos
Wednesday
- Breakfast: coconut and blackcurrant over nut milk chia pudding
- The dinner: shrimp and avocado salad
- The dinner: Parmesan pork chops, broccoli and salad
Thursday
- Breakfast: avocado, salsa, peppers, onions and spiced omelette
- The dinner: a handful of nuts and celery sticks with guacamole and salsa
- The 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
- The dinner: Tacos with lettuce and ground beef with crushed bell peppers
- The dinner: Cauliflower baked with cheese and ham and mixed vegetables
Saturday
- Breakfast: blueberries (flourless) with a garnish of blueberries and grilled mushrooms
- The dinner: Zucchini and beet noodle salad
- The dinner: white fish cooked in coconut oil with cabbage and roasted pine nuts
Sunday
- Breakfast: scrambled eggs with mushrooms
- The dinner: Chicken with sesame and broccoli
- The dinner: Spaghetti Squash with Bolognese
Always try to alternate between vegetables and meat as each type provides different nutrients and health benefits.
A result:
On a ketogenic diet, you can eat a variety of delicious and nutritious foods. You don't need to eat only meat and fats. 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
- a secret
- 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 nut butters and cocoa powder
- bell peppers and guacamole
- Strawberries and plain cottage cheese
- celery with salsa and guacamole
- made of beef
- small pieces of waste
A result:
Great snacks for the keto diet include meats, 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 healthy people, there may be some initial side effects as your body adjusts.
There is some anecdotal evidence of these effects, often referred to as the keto flu.
Based on the reports of some people on the meal plan, it is usually over 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
- a headache
- the feeling of hunger increased
- sleep problems
- nausea
- discomfort from the digestive tract
- productivity decline
To reduce this, you can follow a regular low carb diet for the first few weeks. This teaches your body to burn more fat before completely eliminating carbs.
A ketogenic diet can also change your body's water and mineral balance, so adding salt to your diet or taking mineral supplements can help. Talk to your doctor about your nutritional needs.
When starting a keto diet, you should eat until you're full and don't restrict calories too much. Typically, a ketogenic diet involves weight loss without intentional calorie restriction.
A result:
Many of the side effects of starting a ketogenic diet can be limited. Before starting a keto diet, follow a regular low-carb diet and take mineral supplements for the first few weeks.
Dangers of the Keto Diet
Following a ketogenic diet long-term can have some side effects, including the following risks:
- low protein levels in the blood
- excess fat in the liver
- kidney stones
- lack of trace elements
For type 2 diabetes, a type of medicine called sodium-glucose cotransporter 2 (SGLT2) inhibitors increases the risk of diabetic ketoacidosis, a dangerous condition in which the blood becomes too acidic. Anyone taking this medication should avoid the keto diet.
More research is currently being done to determine the long-term safety of the keto diet. Talk to your doctor about your diet plan so that he or she can make the right decision.
A result:
There are some side effects to the keto diet 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 supplements 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 good for increasing energy levels and productivity and fat loss.
- Exogenous ketones. This supplement helps increase ketone levels in the body.
- Creatine. Creatine provides many health benefits and increases performance. It can 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.
A result:
Some supplements may 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 common questions about the ketogenic diet.
- Can I eat carbohydrates again?
Oh yes. However, it is important to reduce your carbohydrate intake significantly first. After the first 2-3 months, carbohydrates can be eaten on special occasions - just go back to the diet immediately.
- Will I lose muscle?
There is a risk of losing muscle mass with any diet. However, a high protein and ketone intake can help reduce muscle loss, especially if you lift weights.
- Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as the average carb diet.
- How much protein can you eat?
Protein intake should be moderate, as too much intake can cause elevated insulin levels and decreased ketone levels. The upper limit is 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 fats and ketones effectively. To counter this, reduce your carb intake and go back to the points above. Supplements like MCT oil or ketones may also help.
- My urine smells like fruit. What does this have to do with it?
Don't be afraid. This is simply 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 naturally flavored water or chewing sugar-free gum.
- I've heard that ketosis is very dangerous. It's true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis on a ketogenic diet is suitable for healthy people. Talk to your doctor before starting a new diet.
- I have indigestion and diarrhea. What can I do?
This common side effect usually disappears within 3-4 weeks. If the problem persists, try eating more fiber-rich vegetables.
Conclusion
The ketogenic diet is great for people who:
- overweight
- Diabetes mellitus
- 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 determine if a ketogenic diet plan is right for you.