The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that provides many benefits to the body.
In fact, many studies show that this type of diet can help you lose weight and improve your health.
A ketogenic diet may 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 a ketogenic diet?
The ketogenic diet is a very low-carb, high-fat diet that has a lot in common with the Atkins diet and low-carb diets.
It involves significantly consuming carbohydrates and replacing them with fat.This reduction in carbohydrates puts your body into a metabolic state called ketosis.
When this happens, your body becomes very 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 reductions in blood sugar and insulin levels.This, along with the increased ketone content, provides several 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.Usually it contains 70% fat, 20% protein and only 10% carbohydrates.
- Cyclic ketogenic dieta.This diet includes periods of high-carb refeeding, such as 5 ketogenic days followed by 2 high-carb days.
- A targeted ketogenic diet.This diet allows you to add carbohydrates during your training.
- High protein ketogenic diet.It is similar to the standard ketogenic diet, but includes more protein.This ratio is often 60% fat, 35% protein and 5% carbohydrates.
However, only the standard ketogenic diet and the high-protein ketogenic diet have been thoroughly studied.Cycling or targeted ketogenic diets are more advanced methods used mainly 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 keto diet.The standard version is the most studied 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, 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 your protein intake.This is because protein can be converted into glucose when eaten in large quantities, which can delay 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 involves limiting food intake to about 8 hours a day and fasting for 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 hunger or appetite.
Conclusion: Ketosis is a metabolic state where 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.
A 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.
One review of 13 studies found that a very low-fat ketogenic diet was slightly more effective at long-term weight loss than a low-fat diet.People following the keto diet lost an average of 0.9 kg more than the low-fat diet group.
In addition, it also results 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 nearly five times more fat than those who followed a low-fat diet.
Increased ketones, lower blood sugar and increased insulin sensitivity can also play a major role.
Conclusion: A ketogenic diet can help you lose less 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 related to type 2 diabetes, prediabetes, and metabolic syndrome.
A previous study found that a ketogenic diet improved insulin sensitivity by 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 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 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: A ketogenic diet can improve insulin sensitivity and promote 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 to treat neurological diseases such as epilepsy.
Studies have shown that diet is beneficial for various diseases:
- Heart disease.A ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure and blood sugar levels.
- Cancer.Diet is now considered a complementary treatment for cancer because it can help slow tumor growth.
- Alzheimer's disease.The Keto Diet can 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 diet helps relieve symptoms of Parkinson's disease.
- Polycystic ovary syndrome.A ketogenic diet can help lower insulin levels, which may play an important role in PCOS.
- Brain injury.Some studies suggest that diet can improve outcomes in traumatic brain injury.
However, it should be noted that research in many of these areas is far from conclusive.
Conclusion: A 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 foods that are high in carbohydrates.
Here is a list of foods to reduce or eliminate 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 fruit except a small portion of berries such as strawberries
- Nuts or legumes: peas, beans, lentils, peas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet foods: low-fat mayonnaise, salads and 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 diet products: candies, syrups, puddings, sugar-free sweeteners and desserts, etc.
Conclusion: Avoid carbohydrate-based foods such as grains, sugar, beans, rice, potatoes, sweets, juices and even fruits.
What food should you eat?
You should base most of your meals on the following foods:
- Meat: red meat, ham, sausage, bacon, chicken, turkey
- Fatty fish: mackerel, herring, anchovy, 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 avocado or freshly made guacamole
- Low carb vegetables: Green vegetables, tomatoes, onions, peppers, etc.
- Seasoning: salt, pepper, herbs and spices
It is best to base your diet on whole, single foods.
Conclusion: Base the majority of your diet on foods like meat, fish, eggs, butter, nuts, healthy oils, avocados and lots of low-carb vegetables.
Sample menu for 1 week
To help you get started, here is an example of a one-week ketogenic diet meal plan:
Monday
- breakfast: vegetable and egg muffins with tomatoes
- Have lunch: chicken salad with olive oil, feta cheese, olives and a side dish
- Have dinner: Salmon with asparagus in butter
Tuesday
- breakfast: egg, tomato, basil and spinach omelette
- Have lunch: Almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry pieces and stevia
- Have dinner: Cheese tacos with salsa
Wednesday
- breakfast: Peanut milk chia pudding decorated with coconut and blackberry
- Have lunch: avocado salad with shrimp
- Have dinner: Pork Parmesan, broccoli and lettuce
Thursday
- breakfast: omelette with avocado, salsa, pepper, onion and spices
- Have lunch: a handful of beans and celery with guacamole and salsa
- Have dinner: Chicken stuffed with pesto and cream cheese and some roasted zucchini
Friday
- breakfast: unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
- Have lunch: Tacos with lettuce and beef with chopped bell peppers
- Have dinner: cauliflower cooked with cheese and ham and mixed vegetables
Saturday
- breakfast: cheesecake (flourless) with blueberries and roasted mushroom side dish
- Have lunch: Zucchini and beet noodle salad
- Have dinner: White fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- breakfast: scrambled eggs with mushrooms
- Have lunch: chicken with sesame seeds and broccoli
- Have dinner: spaghetti squash with bolognese
Always try to alternate between vegetables and meat over long periods of time, as each type provides different nutrients and health benefits.
Conclusion: On a ketogenic diet, you can eat a variety of delicious and nutritious foods.You don't have to eat only meat and fat.Vegetables are an important part of the diet.
A healthy keto snack
If you feel hungry between meals, here are some snacks that are approved for the ketogenic diet:
- fatty meat or fish
- cheese
- a handful of nuts or seeds
- Keto Sushi
- Olive
- one or two hard-boiled or hidden eggs
- keto friendly bar
- 90% dark chocolate
- Full-fat Greek yogurt mixed with peanut butter and cocoa powder
- chili peppers and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- BEEF JERKY
- smaller portions of food waste
Conclusion: Snacks for the keto diet include cuts 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, often referred to as the keto flu.
Based on the reports of several people on 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 degradation levels
- mental function
- headache
- increased hunger
- sleep problems
- nausea
- discomfort from the digestive tract
- performance decline
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 you cut carbs completely.
A ketogenic diet can also change 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're full and not restrict your calorie intake too much.Typically, a ketogenic diet results in weight loss without deliberate calorie restriction.
Conclusion: Many side effects from starting a ketogenic diet may 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 several 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 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 medication should avoid the keto diet.
More research is underway to determine the long-term safety of the keto diet.Tell your doctor about your diet plan so he can make an informed choice.
Conclusion: The Keto diet has some side effects that you should talk to your doctor about if you plan to continue with the diet.