The ketogenic diet (or keto 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 even be beneficial during the treatment of diabetes, cancer, epilepsy, and Alzheimer's disease.
Here 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 and low carb diets.
This is about drastically reducing carbohydrate intake and replacing it with fat. 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 provide energy to the brain.
A ketogenic diet can cause significant drops in blood sugar and insulin levels. This, along with the increased ketone content, brings certain health benefits.
Released: The keto diet is a diet low in carbohydrates and high in fat. 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 carbohydrate, moderate protein, and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbohydrates.
- Cyclic Ketogenic Dietsa. This diet includes periods of high carbohydrate re-eating, such as 5 ketogenic days, followed by 2 high carbohydrate days.
- Targeted ketogenic diet. This diet allows you to add carbohydrates during your workouts.
- Ketogenic high protein diet. 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 studied extensively. 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 apply to other versions as well.
Release: 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 for energy 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 get into ketosis. Generally, to achieve ketosis, you should limit your carbohydrate intake to around 20 to 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 your protein intake. This is because protein can be converted into glucose when consumed in large amounts, which can slow your transition into ketosis.
Intermittent fasting can also help you get into ketosis faster. There are many forms of intermittent fasting, but the most common method is to limit food intake to about 8 hours per day and fast for the remaining 16 hours.
To determine if you've entered a state of ketosis, you can use special blood, urine, and respiratory tests that measure how much ketones your body is making.
There are also symptoms that may indicate that you are in ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Exit: Ketosis is a metabolic condition in which your body uses fat for energy instead of carbohydrates. Diet changes and intermittent fasting can help you get into ketosis faster. Certain tests and symptoms can also help determine if you've entered ketosis.
The Ketogenic Diet May Help You Lose Weight
The ketogenic diet is an effective way to lose weight and reduce risk factors for disease.
In fact, research shows that a ketogenic diet can be just as effective for weight loss as a low-fat diet.
Moreover, the diet is so satisfying that you can lose weight without counting calories or keeping track of 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 the low fat diet.
Additionally, it also resulted in lower diastolic blood pressure and triglyceride levels.
Another study of 34 older people found that those who followed the ketogenic diet for 8 weeks lost almost five times more total fat than those who followed the low fat diet.
High ketones, lowered blood sugar, and increased insulin sensitivity may also play a key role.
Release: A ketogenic diet may help you lose a little more weight than a low fat diet. It will make you feel full throughout the day.
The ketogenic diet for diabetes and prediabetes
Diabetes mellitus is characterized by metabolic changes, high blood sugar, and impaired insulin function.
The ketogenic diet can help you shed excess fat, which is closely associated with type 2 diabetes, prediabetes, and metabolic syndrome.
An earlier 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 who followed a ketogenic diet lost an average of 11. 9 kg over a 2-year period. This is a significant benefit when examining the link between body weight and type 2 diabetes.
Additionally, they also found better blood sugar control and the use of certain hypoglycemic drugs decreased in participants throughout the study.
Release: A ketogenic diet may increase insulin sensitivity and induce fat loss, which will provide significant health benefits for people with type 2 diabetesor prediabetes.
Other Benefits of the Ketogenic Diet
The ketogenic diet is actually a tool for treating neurological conditions such as epilepsy.
Studies have shown that diet is beneficial for a wide variety of conditions:
- Heart disease. A ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol, blood pressure, and blood sugar.
- Cancer. Diet is currently considered a complementary treatment for cancer because it can help slow tumor growth.
- Alzheimer's disease. The keto diet can help reduce symptoms of Alzheimer's disease and slow its progression.
- Epilepsy. Research has 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 can help relieve symptoms of Parkinson's disease.
- Polycystic ovary syndrome. A ketogenic diet can help lower insulin levels, which can play a key role in polycystic ovary syndrome.
- Brain injury. Some research suggests that diet may improve the outcomes of traumatic brain injury.
Keep in mind, however, that research in many of these areas is far from conclusive.
Release: A ketogenic diet can provide many health benefits, especially for metabolic, neurological, or insulin-related illnesses.
Foods to Avoid
Limit foods high in carbohydrates.
Here is a list of foods to cut or eliminate on a ketogenic diet:
- Sweet foods: sodas, fruit juices, smoothies, cakes, ice cream, candies, etc.
- Cereals or starches: wheat products, rice, pasta, cereals, etc.
- Fruit: 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, dressings and condiments
- Certain condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats: refined vegetable oils, mayonnaise, etc.
- Alcohol: beer, wine, spirits, mixed drinks
- Dietary sugar-free foods: sweets, syrups, puddings, sweeteners and sugar-free desserts, etc.
Exit: Avoid carbohydrate-based foods like grains, sugar, legumes, rice, potatoes, candies, juices and even fruit juice. most fruits.
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 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
- Avocados: whole avocados or freshly made guacamole
- Low-carb vegetables: green vegetables, tomatoes, onions, peppers, etc.
- Seasonings: salt, pepper, herbs and spices
It is best to base your diet on single ingredient whole foods.
Exit: Base most of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and lots oflow-carb vegetables.
Sample menu for 1 week
To help you get started, here is an example of a one-week ketogenic diet plan:
Monday
- Breakfast: vegetable and egg muffins with tomatoes
- Lunch: Chicken salad in olive oil, feta cheese, olives and side
- 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 pieces of strawberry and stevia
- Dinner: cheese tacos with salsa
Wednesday
- Breakfast: milk pudding with nuts and chia sprinkled with coconut and blackberries
- Lunch: Shrimp salad with avocado
- DinnerPork chops with parmesan, broccoli and salad
Thursday
- Breakfast: Omelet with avocado, salsa, pepper, onion and spices
- Lunch: a handful of nuts and celery sticks with guacamole and salsa
- Dinner: chicken stuffed with pesto and cream cheese and a garnish of grilled zucchini
Friday
- Breakfast: Greek yogurt without sugar, whole milk yogurt with peanut butter, cocoa powder and berries
- Lunch: salad and ground beef tacos with chopped bell pepper
- Dinner: Cauliflower cooked with cheese and ham and a mixture of vegetables
Saturday
- Breakfast: cheesecakes (without flour) with blueberries and grilled mushroom garnish
- Lunch: zucchini and beet noodle salad
- Dinner: white fish cooked in coconut oil with cabbage and grilled pine nuts
Sunday
- Breakfast: scrambled eggs with mushrooms
- Lunch: Chicken with sesame and broccoli
- Dinner: Spaghetti with pumpkin and bolognese
Always try to alternate vegetables and meats over a long period of time, as each type provides different nutrients and health benefits.
Exit: With a ketogenic diet, you can eat a wide variety of delicious and nutritious foods. You don't have to eat meat and fat only. 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:
- fatty meat or fish
- cheese
- a handful of nuts or seeds
- keto sushi
- olives
- one or two eggs, hard-boiled or stuffed
- keto compatible bars
- Dark chocolate 90%
- Whole Greek yogurt mixed with nut butter and cocoa powder
- peppers and guacamole
- strawberries and natural curd
- celery with salsa and guacamole
- beef jerky
- small portions of leftover food
Out: Good snacks for the keto diet are chunks of meat, cheese, olives, hard-boiled eggs, nuts, raw vegetables, and dark chocolate.
Side effects and how to minimize them
While the ketogenic diet is generally safe for most healthy people, some initial side effects can occur as your body adjusts.
There is anecdotal evidence for these effects, often referred to as the keto flu.
Based on reports from some people about the meal 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 and impaired
- mental function
- headache
- increased hunger
- sleep problems
- nausea
- digestive discomfort
- performance decrease
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 carbs completely.
The ketogenic diet can also alter your body's water and mineral balance, so adding salt to your food or taking mineral supplements can help. Talk to your doctor about your nutritional needs.
When starting a keto diet, it's important to eat until you are full and not to restrict your calorie intake too much. Generally, a ketogenic diet results in weight loss without intentionally limiting calories.
Exit: Many side effects associated with starting a ketogenic diet can be limited. Try to eat a low-carb diet and take mineral supplements before the keto diet for the first few weeks.
The Risks of the Keto Diet
Prolonged adherence to a ketogenic diet can have several negative consequences, including the following risks:
- low blood protein level
- excess liver fat
- kidney stones
- micronutrient deficiency
A type of medicine called sodium glucose cotransporter type 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk of diabetic ketoacidosis, a dangerous condition that increases the acidity of the blood. Anyone taking this drug should avoid the keto diet.
More research is underway to determine the long-term safety of the keto diet. Let your doctor know about your meal plan so they can make the right choices.
Release: 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.