The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that brings 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 the treatment of diabetes, cancer, epilepsy, and Alzheimer's disease.
Below 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 drastically reducing carbohydrate intake and replacing them with fats.This reduction in carbohydrate intake puts your body into a metabolic state called ketosis.
When this happens, your body becomes extremely efficient at burning fat for energy.It also converts fat into ketones in the liver, which can provide energy to the brain.
The ketogenic diet can significantly reduce blood sugar and insulin levels.This, along with increased ketone content, provides several health benefits.
Conclude: The keto diet is a low-carb, high-fat diet.It reduces 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:
- Standard keto diet.This is a very low carbohydrate, moderate protein, high fat diet.Normally it contains 70% fat, 20% protein and only 10% carbohydrates.
- Cyclical ketogenic dietone.This diet includes high-carbohydrate refeeding periods, such as 5 ketogenic days followed by 2 high-carb days.
- The ketogenic diet is targeted.This diet allows you to replenish carbohydrates during training.
- 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 thoroughly researched.The ketogenic diet or targeted cycling are more advanced methods, mainly used by bodybuilders or athletes.
The information in this article mainly applies to the standard ketogenic diet, although many of the same principles apply to other versions as well.
Conclude: 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 in which your body uses fat as an energy source instead of carbohydrates.
This happens 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 a state of 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 oils in your diet.
It's also important to reduce your protein intake.This is because protein can be converted to glucose when consumed in large amounts, which can slow your transition to ketosis.
Practicing 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 eight hours a day and fast for the remaining 16 hours.
To determine whether you have entered a state of ketosis, you can use special blood, urine, and breath tests to measure the amount of ketones your body produces.
Some symptoms that may also indicate you have entered a state of ketosis include increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Conclude: 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 determine whether you have entered a state of 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 may be as effective for weight loss as a low-fat diet.
Furthermore, this diet makes it possible to 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 for long-term weight loss than low-fat diets.Those following the keto diet lost an average of 0.9 kg more than the low-fat group.
Furthermore, it also leads 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 eight weeks lost nearly five times as much total fat as those who followed a low-fat diet.
Increased ketone levels, decreased blood sugar levels, and increased insulin sensitivity may also play an important role.
Conclude:The ketogenic diet may 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.
The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome.
An earlier study found that the ketogenic diet improved insulin sensitivity by 75%.
A small study in 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.
Furthermore, they also found that blood sugar control improved and the use of certain blood sugar-lowering medications decreased in participants throughout the study.
Conclude:The ketogenic diet may improve insulin sensitivity and 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 diseases such as epilepsy.
Studies have shown that the diet is beneficial for many diseases:
- Heart disease.The ketogenic diet may help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure and blood sugar.
- Cancer.The diet is now being considered as a complementary treatment for cancer because it may help slow tumor growth.
- Alzheimer's disease.The keto diet may help reduce symptoms of Alzheimer's disease and slow the progression of the disease.
- epilepsy.Research has shown that the ketogenic diet can significantly reduce seizures in children with epilepsy.
- Parkinson's disease.Although more research is needed, one study found that the diet helps reduce symptoms of Parkinson's disease.
- Polycystic ovary syndrome.The ketogenic diet can help reduce insulin levels, which may play a key role in PCOS.
- Brain injury.Some studies show that diet can improve outcomes in traumatic brain injury.
However, keep in mind that research in many of these areas is far from conclusive.
Conclude:The ketogenic diet may 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.
Below is a list of foods to reduce or eliminate on the ketogenic diet:
- Sweet product: carbonated drinks, fruit juices, smoothies, cakes, ice cream, candy, etc.
- Grains or starches: products made from wheat, rice, pasta, cereals, etc.
- Fruits: all fruits except small portions of berries such as strawberries
- Beans or legumes: peas, beans, lentils, chickpeas, etc.
- Root and tuber vegetables: 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: candy, syrups, puddings, sugar-free sweeteners and desserts, etc.
Conclude: Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, candy, juices and even most fruits.
What foods should you eat?
Most of your meals should be based on the following foods:
- Meat: red meat, ham, sausage, bacon, chicken, turkey
- Fatty fish: mackerel, herring, anchovies, salmon, trout, tuna
- Egg: chicken and quail eggs
- Butter and cream: organic butter and heavy cream
- Cheese: Unprocessed healthy cheeses like cheddar, goat, cream, blue or mozzarella
- Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Oil is good for health: 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's best to base your diet on whole, single-ingredient foods.
Conclude: The bulk of your diet is based on foods like meat, fish, eggs, avocados, nuts, healthy oils, avocados, and many low-carb vegetables.
Sample menu for 1 week
To help you get started, here is a sample ketogenic diet meal plan for one week:
Monday
- Breakfast: vegetable and egg muffins with tomatoes
- Lunch: chicken salad with olive oil, feta cheese, olives and side dishes
- Dinner: salmon with asparagus in butter
Tuesday
- Breakfast: omelet, tomato, basil and spinach
- Lunch: almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberries and stevia
- Dinner: cheese tacos with salsa
Wednesday
- Breakfast: chia seed milk pudding topped with coconut and raspberries
- Lunch: avocado salad with shrimp
- Dinner: Parmesan pork chops, broccoli and salad
Thursday
- Breakfast: omelette with avocado, salsa, chili, onions and spices
- Lunch: a handful of nuts and celery with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese and grilled zucchini on the side
Friday
- Breakfast: unsweetened Greek yogurt, full-fat yogurt with peanut butter, cocoa powder, and berries
- Lunch: tacos with lettuce and ground beef with chopped bell peppers
- Dinner: cauliflower cooked with cheese, ham and mixed vegetables
Saturday
- Breakfast: cheesecake (no flour) with blueberries and a side dish of grilled mushrooms
- Lunch: zucchini and beet salad noodles
- Dinner: white fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- Breakfast: mushroom omelet
- Lunch: chicken with sesame seeds and broccoli
- Dinner: spaghetti squash with Bolognese
Always try to alternate between vegetables and meat over long periods of time as each provides different nutrients and health benefits.
Conclude:On the ketogenic diet, you can eat a variety of delicious and nutritious foods.You don't need to eat just 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
- sushi keto
- olive
- one or two hard-boiled or hard-boiled eggs
- Keto-friendly bars
- 90% dark chocolate
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- bell peppers and guacamole
- Fresh strawberries and cheese
- Celery with salsa and guacamole
- jerky
- Smaller portion of leftovers
Conclude: Great snacks for the keto diet include large 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 while your body adjusts.
There is some anecdotal evidence of these effects, commonly known as the keto flu.
Based on some people's reports 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 depression
- mental function
- headache
- increased hunger
- sleep problems
- nausea
- discomfort from the digestive tract
- 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 you completely cut out carbs.
The ketogenic diet can also change the water and mineral balance in your body, so adding salt to your food or taking a mineral supplement may be helpful.Talk to your doctor about your nutritional needs.
When starting the keto diet, it's important to eat until you're full and not restrict your calorie intake too much.Typically, the ketogenic diet helps with weight loss without intentionally restricting calories.
Conclude: Many side effects of starting a ketogenic diet can be limited.Before starting the keto diet, try following a regular low-carb diet and mineral supplement for the first few weeks.
Risks of the keto diet
Long-term adherence to the ketogenic diet may have a number of negative effects, including the following risks:
- low blood protein levels
- excess fat in the liver
- kidney stones
- lack of micronutrients
A type of medicine called sodium-glucose cotransporter 2 (SGLT2) inhibitor for type 2 diabetes may increase your risk of diabetic ketoacidosis, a dangerous condition that increases blood acidity.Anyone taking this medication should avoid the keto diet.
Many studies are currently being conducted to determine the long-term safety of the keto diet.Tell your doctor about your diet plan so he or she can make informed choices.
Conclude:The keto diet has some side effects that you should talk to your doctor about if you plan to stay on this diet for a long time.