The ketogenic diet (or ketogenic diet for short) is a low-carb, high-fat diet that provides 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 guide to the ketogenic 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 is about drastically reducing the intake of carbohydrates and replacing them with fats.This reduction in carbohydrates 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 supply energy to the brain.
The ketogenic diet can cause significant reductions in blood sugar and insulin levels.This, along with the higher ketone content, provides some health benefits.
Conclusion:The ketogenic 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 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 dieta.This diet includes periods of high-carb eating, such as 5 keto 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 thoroughly studied.Specific cycling or ketogenic diets are more advanced methods primarily used by bodybuilders or athletes.
The information in this article primarily applies to the standard ketogenic diet, although many of the same principles apply to other versions.
Conclusion:There are several variations of the ketogenic diet.The standard version is the most researched and recommended.
What is ketosis?
Ketosis is a metabolic state in which the body uses fats as an energy source instead of carbohydrates.
This occurs when carbohydrate intake is significantly reduced by limiting the 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 about 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 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 is to limit food intake to about 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 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 the body uses fats 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 filling that you can lose weight without counting calories or tracking 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 who followed the ketogenic 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 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 a key 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, elevated 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 on 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 better blood sugar control and the use of certain blood sugar-lowering medications decreased among participants throughout the study.
Conclusion:The ketogenic diet can improve insulin sensitivity and induce fat loss, providing important 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 a variety of diseases:
- Heart disease.The ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar levels.
- Cancer.The diet is currently being considered as a complementary treatment for cancer, as it can help slow tumor growth.
- Alzheimer's disease.The ketogenic diet can help reduce the symptoms of Alzheimer's disease and slow its progression.
- epilepsy.Research has shown 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 reduce insulin levels, which may play a key role in PCOS.
- Brain injuries.Some studies suggest that diet may improve the outcome of 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 any carbohydrate-rich foods.
Here is a list of foods that should be reduced or eliminated on a ketogenic diet:
- sweet products: carbonated drinks, fruit juices, smoothies, cakes, ice cream, sweets, etc.
- Grains 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, broad beans, lentils, chickpeas, etc.
- Root and tuber vegetables: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet foods: mayonnaise, salad dressings, and low-fat condiments.
- Some condiments 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 dietary products: candies, syrups, custards, sweeteners and sugar-free 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 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 oils: extra virgin olive oil, coconut oil and avocado oil
- avocado: whole avocados or freshly made guacamole
- Low carb vegetables: vegetables, tomatoes, onions, peppers, etc.
- Condiments: salt, pepper, herbs and spices
It is best to base your diet on single-ingredient whole foods.
Conclusion:Base most of your diet on foods like meat, fish, eggs, butter, nuts, healthy oils, avocado, and plenty of low-carb vegetables.
Sample menu for 1 week.
To help you get started, here is an example keto diet meal plan for one week:
Monday
- Breakfast: vegetable and egg muffins with tomato
- Lunch: chicken salad with olive oil, feta cheese, olives and garnish
- dinner: salmon with asparagus in butter
Tuesday
- Breakfast: egg omelet, tomato, basil and spinach
- Lunch: almond milk, peanut butter, spinach, cocoa powder and smoothie with strawberry pieces and stevia
- dinner: cheese tacos with sauce
Wednesday
- Breakfast: chia and nut milk pudding topped with coconut and blackberries
- Lunch: avocado salad with shrimp
- dinner: Parmesan pork chops, broccoli and salad
Thursday
- Breakfast: tortilla with avocado, sauce, peppers, onions and spices
- Lunch: a handful of walnuts and celery sticks with guacamole and salsa
- dinner: Chicken stuffed with pesto and cream cheese and a side of roasted zucchini
Friday
- Breakfast: unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
- Lunch: tacos with lettuce and ground beef with chopped bell peppers
- dinner: cauliflower cooked with cheese and ham and mixed vegetables
Saturday
- Breakfast: cheesecakes (flourless) with blueberries and roasted mushroom garnish
- Lunch: zucchini and beet noodle salad
- dinner: 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
- dinner: pumpkin spaghetti with bolognese
Always try to alternate between vegetables and meat for an extended 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.It is not necessary 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 keto-approved snacks:
- fatty meat or fish
- cheese
- a handful of nuts or seeds
- keto sushi
- olives
- one or two hard-boiled or deviled eggs
- keto bars
- 90% dark chocolate
- Full fat Greek yogurt mixed with nut butter and cocoa powder
- bell pepper and guacamole
- strawberries and natural cottage cheese
- celery with sauce and guacamole
- dried meat
- smaller portions of leftovers
Conclusion: Great snacks for the ketogenic diet include chunks 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 the body's adjustment period.
There is some anecdotal evidence of these effects, which are often called keto flu.
According to some people's reports on the eating plan, it usually ends within a few days.
The most common symptoms of the keto flu are diarrhea, constipation, and vomiting.
Other less common symptoms include:
- low energy level and deterioration
- mental function
- headache
- increased feelings of hunger
- sleep problems
- nausea
- digestive tract discomfort
- decreased performance
To minimize this, you can try a low-carb diet for the first few weeks.This can teach your body to burn more fat before eliminating carbs completely.
The ketogenic diet can also change your body's water and mineral balance, so adding salt to your foods or taking a mineral supplement may be helpful.Talk to your doctor about your nutritional needs.
When starting the ketogenic diet, it is important to eat until you feel satisfied and not restrict your calorie intake too much.Typically, a ketogenic diet results in weight loss without intentional calorie restriction.
Conclusion:Many side effects when starting a ketogenic diet can be limited.Before starting a ketogenic diet, try eating a regular low-carb diet and taking mineral supplements for the first few weeks.
Risks of the ketogenic diet
Prolonged adherence to a ketogenic diet can have some negative effects, including the following risks:
- low blood protein levels
- excess fat in the liver
- kidney stones
- micronutrient deficiency
A type of medication called sodium glucose cotransporter 2 (SGLT2) inhibitors 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 ketogenic diet.
More research is currently being done to determine the long-term safety of the ketogenic diet.Tell your doctor about your diet plan so you can make wise decisions.
Conclusion:The ketogenic diet has some side effects that you should talk to your doctor about if you plan to follow the diet for a long time.