The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that offers multiple 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 during the treatment of diabetes, cancer, epilepsy, and Alzheimer's disease.
Here is a detailed keto diet guide 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 your carbohydrate intake and replacing them with fat.This carb reduction 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 into ketones in the liver, which can provide 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 some health benefits.
Conclusion: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:
- Standard ketogenic diet.This is a very low-carb, moderate-protein, high-fat diet.It typically contains 70% fat, 20% protein and just 10% carbohydrates.
- Cyclical ketogenic dietone.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.
- High-protein ketogenic diet.It is similar to the standard ketogenic diet but includes more protein.The proportion is usually 60% fat, 35% protein and 5% carbohydrates.
However, only the standard ketogenic diet and the high-protein ketogenic diet have been extensively studied.Cycling or targeted ketogenic diets are more advanced methods used mainly 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 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, limiting your body's supply of glucose (sugar), which is your cells' main source of energy.
Following a ketogenic diet is the most effective way to get into ketosis.In general, to achieve 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 protein can be converted to 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 involves limiting 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 also indicate that 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 get into ketosis faster.Certain tests and symptoms can also help determine if 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 the ketogenic diet can be just 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 controlling your food intake.
A 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 who followed the keto diet lost an average of 0.9 kg more than the low-fat diet group.
Furthermore, it also resulted in a reduction in diastolic blood pressure and triglyceride levels.
Another study of 34 seniors 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, reduced blood sugar, and increased insulin sensitivity may also play a role.
Conclusion:A 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.
A 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 the 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, which is 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 25 pounds 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 better blood sugar control, and the use of certain blood sugar-lowering medications decreased among participants over the course of the study.
Conclusion:The ketogenic diet can improve insulin sensitivity and induce fat loss, which provides 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 for treating neurological diseases like epilepsy.
Studies have shown the diet to be beneficial for a variety of illnesses:
- Heart disease.The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol, blood pressure, and blood sugar levels.
- Cancer.The diet is now being considered as a complementary treatment for cancer as it may 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 has shown that a ketogenic diet can cause a significant reduction in seizures in children with epilepsy.
- Parkinson's disease.Although more research is needed, one study found that the diet helps alleviate the symptoms of Parkinson's disease.
- Polycystic ovary syndrome.A ketogenic diet can help reduce insulin levels, which may play a key role in PCOS.
- Brain injuries.Some studies suggest that the diet may improve outcome in traumatic brain injuries.
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 carbohydrate-rich foods.
Here is a list of foods to reduce or eliminate on a ketogenic diet:
- Sweet products: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets, etc.
- Grains or starches: products based on wheat, rice, pasta, cereals, etc.
- Fruit: all fruit except small portions of berries such as strawberries
- Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, turnips, etc.
- Low-fat or diet foods: low-fat mayonnaise, salad dressings, and condiments
- 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 dietary products: sweets, syrups, puddings, sugar-free sweeteners and desserts, etc.
Conclusion:Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, sweets, juices and even most fruits.
What foods should you 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, flaxseeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: extra virgin olive oil, coconut oil and avocado oil
- Avocado: whole avocados or freshly made guacamole
- Low Carb Vegetables: green vegetables, tomatoes, onions, peppers, etc.
- Spices: salt, pepper, herbs and spices
It's best to base your diet on single-ingredient, whole foods.
Conclusion:Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocado and lots of 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 dish
- To have lunch: salmon with asparagus in butter
Tuesday
- Breakfast: egg omelet, tomato, basil and spinach
- Lunch: almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry pieces and stevia
- To have lunch: cheese tacos with salsa
Wednesday
- Breakfast: chia pudding with nut milk topped with coconut and blackberries
- Lunch: avocado salad with shrimp
- To have lunch: Pork Chops with Parmesan, Broccoli and Salad
Thursday
- Breakfast: omelet with avocado, parsley, peppers, onion and spices
- Lunch: a handful of walnuts and celery stalks with guacamole and salsa
- To have lunch: Chicken stuffed with pesto and cream cheese and grilled zucchini side
Friday
- Breakfast: unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
- Lunch: tacos with lettuce and ground beef with chopped peppers
- To have lunch: cauliflower cooked with cheese and ham and mixed vegetables
Saturday
- Breakfast: cheesecakes (without flour) with blueberries and a side of grilled mushrooms
- Lunch: zucchini and beet noodle salad
- To have lunch: white fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- Breakfast: scrambled eggs with mushrooms
- Lunch: chicken with sesame seeds and broccoli
- To have lunch: spaghetti with pumpkin bolognese
Always try to alternate between vegetables and meat for 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 have to eat just meat and fats.Vegetables are an important part of the diet.
Healthy keto snacks
If you find yourself 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
- olives
- one or two boiled or deviled eggs
- keto friendly bars
- 90% dark chocolate
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- chili and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- dried meat
- smaller portions of leftovers
Conclusion: Great snacks for the keto diet include 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, there may be some initial side effects during your body's adjustment period.
There is some anecdotal evidence of these effects, which are often called the 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 level and deterioration
- mental function
- headache
- increased feeling of hunger
- sleep problems
- nausea
- digestive tract discomfort
- decreased 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 entirely.
The ketogenic diet can also alter the body's water and mineral balance, so adding salt to your food or taking a mineral supplement can help.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, a ketogenic diet results in weight loss without intentional calorie restriction.
Conclusion:Many 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
Long-term adherence to a ketogenic diet may have some negative effects, including the following risks:
- low protein levels in the blood
- excess fat in the liver
- kidney stones
- micronutrient deficiency
A type of medication called a sodium-glucose cotransporter 2 (SGLT2) inhibitor for type 2 diabetes may increase the risk of diabetic ketoacidosis, a dangerous condition that increases the acidity of the blood.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 talk to your doctor about if you plan to stay on the diet for a long time.