The ketogenic diet (or the 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.
The ketogenic diet may also be helpful when treating diabetes, cancer, epilepsy and Alzheimer's.
Here is an in-depth guide to the keto diet for beginners.
What is the ketogenic diet?
The ketogenic diet is a low-carb, high-fat diet that has many similarities to the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This carbohydrate reduction puts your body in a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also converts fat into ketones in the liver, which can provide energy to the brain.
A ketogenic diet can cause significant drops in blood sugar and insulin levels. This, coupled with the increased ketone content, brings some health benefits.
Output: 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 low carbohydrate, moderate protein, and high fat diet. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
- Cyclic ketogenic dietsa. This diet includes periods of high-carb re-eating, such as 5 ketogenic days, followed by 2 high-carb days.
- Targeted ketogenic diet. This diet allows you to add carbohydrates during your workouts.
- Ketogenic diet with high protein content. It is similar to the standard ketogenic diet but includes 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 extensively studied. Cyclical or targeted ketogenic diets are more advanced methods that are mainly used by bodybuilders or athletes.
The information in this article is primarily about the standard ketogenic diet, although many of the same principles also apply to other versions.
Output: There are several options for the keto diet. The standard version is the most studied 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 happens when you significantly reduce your carbohydrate intake by limiting your intake of glucose (sugar), which is the main source of energy for your cells.
Following a ketogenic diet is the most effective way to enter ketosis. Typically, to get ketosis, you need to limit your carbohydrate intake to around 20-50 grams per day and include fatty foods like meat, fish, eggs, nuts, and healthy oils in your diet.
It is also important to reduce your protein intake. This is because proteins can be converted into glucose when consumed in large quantities, which can slow the 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 around 8 hours a day and fast for the remaining 16 hours.
To determine 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 may also indicate that you are in ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Output: Ketosis is a metabolic condition in which your body uses fat as an energy source instead of carbohydrates. Diet changes and intermittent fasting can help you get into ketosis faster. Some tests and symptoms can also help determine if you've entered ketosis.
The ketogenic diet can help you lose weight
The ketogenic diet is an effective way to lose weight and reduce risk factors for the disease.
Indeed, research shows that a ketogenic diet can be as effective for weight loss as a low-fat diet.
What's more, the diet is so satisfying that you can lose weight without counting calories or monitoring your food intake.
A review of 13 studies found that a very low-carb ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. People on the keto diet lost an average of 0. 9 kg more than on the low-fat diet.
In addition, it also resulted in a reduction in diastolic blood pressure and triglyceride levels.
Another study in 34 older adults found that those who followed the ketogenic diet for 8 weeks lost nearly five times more total fat than those who followed the low-fat diet.
High ketones, lower blood sugar, and increased insulin sensitivity may also play a key role.
Output: A ketogenic diet can help you lose a little more excess weight than a low-fat diet. This will make you feel fuller throughout the day.
The ketogenic diet for diabetes and prediabetes
Diabetes mellitus is characterized by metabolic changes, high blood sugar levels and reduced insulin function.
The ketogenic diet can help you shed 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 in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced hemoglobin A1C, which is an indicator 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 a major advantage when considering the link between body weight and type 2 diabetes.
In addition, they also experienced better blood sugar control, and the use of certain blood sugar-lowering drugs decreased among the participants during the study.
Output: A ketogenic diet can increase insulin sensitivity and induce fat loss, which will provide significant health benefits for people with type 2 diabetes or prediabetes.
Other benefits of the ketogenic diet
The ketogenic diet actually began as a tool for treating neurological diseases such as epilepsy.
Studies have shown that the diet is beneficial for a wide variety of diseases:
- Heart disease. A ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar.
- Cancer. Diet is currently seen as a complementary cancer treatment because it can help slow tumor growth.
- Alzheimer's disease. The keto diet can help reduce Alzheimer's symptoms and slow its progression.
- Epilepsy. Research has shown that a ketogenic diet can cause significant reductions in seizures in children with epilepsy.
- Parkinson's disease. Although more research is needed, one study found that diet can help relieve symptoms of Parkinson's disease.
- Polycystic ovary syndrome. A ketogenic diet can help reduce insulin levels, which can play a key role in polycystic ovary syndrome.
- Brain injury. Some studies show that diet can improve the outcome of traumatic brain injury.
Keep in mind, however, that research in many of these areas is far from conclusive.
Output: A ketogenic diet can provide many health benefits, especially for metabolic, neurological or insulin-related diseases.
Foods to avoid
Limit foods rich in carbohydrates.
Here is a list of foods to cut or eliminate on a ketogenic diet:
- Sweet foods: soft drinks, fruit juices, smoothies, cakes, ice cream, candies, etc.
- Cereals or starches: products based on wheat, rice, pasta, cereals, etc.
- Fruit: All fruits except small portions of berries such as strawberries
- Beans or legumes: peas, beans, lentils, chickpeas, etc.
- Roots and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or dietary foods: low-fat mayonnaise, salad dressings and dressings
- Some condiments 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 foods: sweets, syrups, puddings, sweeteners and sugar-free desserts, etc.
Output: Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, candies, juices and even most fruit.
What foods you should eat
You should base most of your meals on the following foods:
- Meat: red meat, ham, sausages, bacon, chicken, turkey
- Fatty fish: mackerel, herring, anchovies, trout, salmon, tuna
- Eggs: chicken and quail eggs
- Butter and cream: organic butter and 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 oils: extra virgin olive oil, coconut oil and avocado oil
- Avocado: whole avocados or freshly made guacamole
- Low-carbohydrate vegetables: vegetables, tomatoes, onions, peppers, etc.
- Condiments: salt, pepper, herbs and spices
It is best to base your diet on whole foods with only one ingredient.
Output: Bases most of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and many low-carb vegetables.
Sample menu for 1 week
To help you get started, here's an example of a one week ketogenic diet:
Monday
- Breakfast: vegetable and egg muffins with tomatoes
- Lunch: chicken salad with olive oil, feta cheese, olives and side dish
- Dinner: salmon with asparagus in butter
Tuesday
- Breakfast: omelette with eggs, tomatoes, basil and spinach
- Lunch: almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry and stevia pieces
- Dinner: cheese tacos with sauce
Wednesday
- Breakfast: nut milk and chia pudding sprinkled with coconut and blackberries
- Lunch: shrimp salad with avocado
- DinnerPork ribs with parmesan, broccoli and salad
Thursday
- Breakfast: omelette with avocado, sauce, pepper, onion and spices
- Lunch: a handful of walnuts and celery sticks with guacamole and sauce
- Dinner: chicken stuffed with pesto and cream cheese and grilled zucchini side dish
Friday
- Breakfast: Greek yogurt without sugar, whole yogurt with peanut butter, cocoa powder and berries
- Lunch: salad and ground beef tacos with minced pepper
- Dinner: cauliflower cooked with cheese and ham and a mix of vegetables
Saturday
- Breakfast: cheesecakes (without flour) with blueberries and grilled mushrooms
- Lunch: zucchini and beetroot salad
- Dinner: white fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- Breakfast: scrambled eggs with mushrooms
- Lunch: chicken with sesame and broccoli
- Dinner: Pumpkin spaghetti with bolognese
Always try to alternate vegetables and meats over a long period of time, as each type provides different nutrients and health benefits.
Output: On a ketogenic diet, you can eat a variety of delicious and nutritious meals. You don't need to eat only meat and fat. Vegetables are an important part of the diet.
Healthy Keto Snacks
If you're hungry between meals, here are some healthy snacks approved for the ketogenic diet:
- meat or fatty fish
- cheese
- a handful of nuts or seeds
- keto sushi
- olive
- one or two eggs, boiled or stuffed
- Keto-friendly bar
- 90% dark chocolate
- whole greek yogurt mixed with nut butter and cocoa powder
- peppers and guacamole
- strawberries and curd
- celery with sauce and guacamole
- dried meat
- smaller portions of leftover food
Output: Great snacks for the keto diet are pieces of meat, 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 most healthy people, some initial side effects can occur during the body's adjustment period.
There is some anecdotal evidence of these effects, often referred to as keto flu.
According to food recommendations from some people, 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 and impaired
- mental function
- headache
- increased hunger
- sleep problems
- nausea
- digestive disorders
- reduced performance
To keep this to a minimum, you can try a regular low-carb diet for the first few weeks. This can teach your body to burn more fat before completely eliminating carbohydrates.
The ketogenic diet can also alter the body's water and mineral balance, so adding salt to food or taking mineral supplements can help. Talk to your doctor about your nutritional needs.
When starting a 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 intentionally limiting calories.
Output: Many of the side effects of starting a ketogenic diet can be limited. Try to follow a regular low carb diet and take mineral supplements before the keto diet for the first few weeks.
The risks of the keto diet
The continued ketogenic diet can have several negative consequences, including the following risks:
- low in blood protein
- excess fat in the liver
- kidney stones
- Micronutrient deficiency
A type of drug called sodium glucose cotransporter type 2 inhibitor (SGLT2) for type 2 diabetes may increase the risk of diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this drug should avoid the keto diet.
Further research is currently underway to determine the long-term safety of the keto diet. Tell your doctor about your eating plan so he can make the right choices.
Output: The keto diet has some side effects that you should talk to your doctor about if you plan to stay on a diet for a long time.