The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that provides a variety of benefits to the body.
In fact, many studies show that this diet can help you lose weight and improve your health.
The ketogenic diet may even be beneficial in treating 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 involves drastically reducing carbohydrate intake and replacing it with fat.Reducing 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 to provide energy to the brain.
The ketogenic diet can lead to significant reductions in blood sugar and insulin levels.This, along with increased ketone levels, provides some health benefits.
in conclusion: The ketogenic 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 many variations of the ketogenic diet, including:
- standard ketogenic diet.This is a very low carb, moderate protein, high fat diet.Typically it contains 70% fat, 20% protein, and only 10% carbohydrates.
- cyclical ketogenic dieta.This diet consists of a period of high carbohydrate eating, such as 5 days of ketosis, followed by 2 days of high carbohydrate eating.
- targeted ketogenic diet.This diet allows you to add carbohydrates during your workout.
- high protein ketogenic diet.It is similar to the standard ketogenic diet but contains more protein.The ratio is usually 60% fat, 35% protein and 5% carbohydrates.
However, only the standard ketogenic diet and the high-protein ketogenic diet have been studied in depth.Cycling or the Targeted Ketogenic Diet are more advanced methods used primarily 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 as well.
in conclusion: There are several variations of the keto diet.The standard version is the most researched and recommended version.
What is ketosis?
Ketosis is a metabolic state in which your body uses fat instead of carbohydrates as a source of energy.
This occurs when you significantly reduce your carbohydrate intake by limiting your body's supply of glucose (sugar), the cells' main source of energy.
Following a ketogenic diet is the most effective way to enter ketosis.Generally speaking, 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 protein intake.This is because consuming large amounts of protein converts to glucose, slowing the transition into ketosis.
Practicing intermittent fasting can also help you get into ketosis faster.Intermittent fasting comes in many forms, but the most common method involves limiting food intake to around 8 hours a day and fasting for the remaining 16 hours.
To determine if you have entered a state of ketosis, you can use special blood, urine, and breath tests to measure the amount of ketones your body produces.
Some symptoms that may also indicate that you have entered ketosis include thirst, dry mouth, frequent urination, and decreased hunger or appetite.
in conclusion: Ketosis is a metabolic state in which your body uses fat instead of carbohydrates as a source of energy.Diet changes and intermittent fasting can help you get into ketosis faster.Certain tests and symptoms can also help determine whether you have entered a state of 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 a ketogenic diet is just as effective as a low-fat diet for weight loss.
What's more, the diet is so varied that you don't have to count calories or track your food intake to lose weight.
A review of 13 studies found that the very-low-carb ketogenic diet was slightly more effective than a low-fat diet at long-term weight loss.People who followed the ketogenic diet lost an average of 0.9 kilograms more than the low-fat diet group.
Additionally, it leads to a decrease in diastolic blood pressure and triglyceride levels.
Another study of 34 older adults found that those who followed a ketogenic diet for eight weeks lost nearly five times more total fat than those who followed a low-fat diet.
Increased ketones, lowered blood sugar, and increased insulin sensitivity may also play a key role.
in conclusion: A ketogenic diet can help you lose more weight than a low-fat diet.This will make you feel more fulfilled throughout the day.
Ketogenic Diet for Diabetes and Prediabetes
Diabetes is characterized by metabolic changes, high blood sugar levels, and impaired insulin function.
The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.
An early study found that a ketogenic diet can improve insulin sensitivity by up to 75 percent.
A small study of women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced HbA1c levels, 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 kilograms over 2 years.This is an important advantage when considering the relationship between weight and type 2 diabetes.
What's more, their blood sugar control also improved, and participants' use of certain blood sugar-lowering medications decreased throughout the study.
in conclusion: The ketogenic diet improves insulin sensitivity and induces 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 treatment tool for neurological conditions like epilepsy.
Research shows that diet can be beneficial for a 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 levels.
- cancer.Diet is now considered a complementary treatment for cancer because it may help slow tumor growth.
- Alzheimer's disease.The keto diet may help reduce symptoms of Alzheimer's disease and slow its progression.
- epilepsy.Research shows that a ketogenic diet can significantly reduce seizures in children with epilepsy.
- Parkinson's disease.Although more research is needed, one study found that this diet can help relieve symptoms of Parkinson's disease.
- polycystic ovary syndrome.A ketogenic diet may help lower insulin levels, which may play a key role in PCOS.
- brain damage.Some studies show that diet can improve the outcome of traumatic brain injury.
However, keep in mind that research in many of these areas is far from conclusive.
in conclusion: A ketogenic diet can provide many health benefits, especially for metabolic, neurological, or insulin-related conditions.
Foods to avoid
You should limit your intake of any food high in carbohydrates.
Here is a list of foods to reduce or eliminate on a ketogenic diet:
- Dessert: Carbonated drinks, juices, smoothies, cakes, ice cream, candies, etc.
- Grains or starches: wheat products, rice, pasta, cereals, etc.
- Fruit: All fruits except strawberries and a few other berries
- Beans or legumes: peas, beans, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet foods: low-fat mayonnaise, salad dressings 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 weight loss products: candies, syrups, puddings, sugar-free sweeteners and desserts, etc.
in conclusion: Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, candies, juices and even most fruits.
What foods should you eat?
Most of your meals should consist of the following foods:
- meat: Red meat, ham, sausage, bacon, chicken, turkey
- Fat fish: Mackerel, herring, anchovies, trout, salmon, tuna
- egg: Chicken and quail eggs
- butter and cream: Organic butter and heavy cream
- cheese: Healthy, unprocessed cheeses such as cheddar, goat cheese, cream cheese, blue cheese or mozzarella
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- healthy oil: 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
The diet is best based on single-ingredient whole foods.
in conclusion: Make the majority of your diet based on foods like meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low-carb vegetables.
1 week menu sample
To help you get started, here’s a sample one-week ketogenic diet meal plan:
Monday
- breakfast: Vegetable Egg Waffles with Tomatoes
- Lunch: Chicken salad with olive oil, feta cheese, olives and garnishes
- dinner:Salmon with buttered asparagus
Tuesday
- breakfast: Egg, tomato, basil and spinach omelette
- Lunch: Almond milk, peanut butter, spinach, cocoa powder and shake, sliced strawberries and stevia
- dinner:Cheese Tacos with Salsa
Wednesday
- breakfast: Nut milk chia seed pudding topped with coconut and blackberries
- Lunch:Avocado Shrimp Salad
- dinner: Parmesan Pork Chops, Broccoli and Salad
Thursday
- breakfast: Omelette with avocado, salsa, peppers, onions and spices
- Lunch: A handful of nuts and celery sticks, served with guacamole and salsa
- dinner: Chicken stuffed with pesto and cream cheese and served with grilled zucchini
Friday
- breakfast: Unsweetened Greek yogurt, full-fat yogurt with peanut butter, cocoa powder and berries
- Lunch: Tacos with lettuce and ground beef with chopped green peppers
- dinner: Cauliflower cooked with cheese, ham and mixed vegetables
Saturday
- breakfast: Cheesecake (flourless) with blueberries and roasted mushroom garnish
- Lunch:Zucchini and Beet Noodle Salad
- dinner: White fish cooked in coconut oil, served with cabbage and toasted pine nuts
Sunday
- breakfast: Mushroom scrambled eggs
- Lunch: Chicken with sesame seeds and broccoli
- dinner: Spaghetti Bolognese and Squash Spaghetti
Always try to alternate eating vegetables and meat over time, as each type offers different nutrients and health benefits.
in conclusion: On a ketogenic diet, you can eat a variety of delicious and nutritious foods.You don't need to eat only meat and fat.Vegetables are an important part of the diet.
Healthy Keto Snacks
If you feel hungry between meals, here are some healthy snacks approved for the ketogenic diet:
- fatty meat or fish
- cheese
- handful of nuts or seeds
- keto sushi
- olives
- One or two hard-boiled or deviled eggs
- Keto Friendly Bars
- 90% dark chocolate
- Full-fat Greek yogurt mixed with nut butter and cocoa powder
- Bell Peppers and Guacamole
- Strawberries and plain cheese
- Celery with Salsa and Guacamole
- beef jerky
- Smaller portions of leftovers
in conclusion: Keto-friendly snacks include 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, there may be some initial side effects while your body adjusts.
There is some anecdotal evidence of these effects, often referred to as keto flu.
Based on what some people have reported on meal planning, it usually ends within a few days.
The most common symptoms of keto flu are diarrhea, constipation, and vomiting.
Other less common symptoms include:
- Energy levels are low and worsening
- psychological function
- Headache
- increased hunger
- sleep problems
- nausea
- digestive tract discomfort
- performance degradation
To minimize this, you can try a regular low-carb diet for the first few weeks.This teaches your body to burn more fat before cutting out carbs entirely.
The ketogenic diet can also change the water and mineral balance in the body, so adding salt to food or taking mineral supplements may help.Discuss your nutritional needs with your doctor.
When starting a ketogenic 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 the need for deliberate caloric restriction.
in conclusion: Many side effects of starting a ketogenic diet may be limited.Before starting a ketogenic diet, try following a regular low-carb diet and taking mineral supplements for the first few weeks.
Risks of the Keto Diet
Adhering to a ketogenic diet long-term may have some negative side effects, including the following risks:
- low blood protein levels
- excess fat in the liver
- kidney stones
- micronutrient deficiencies
Medications called sodium-glucose cotransporter 2 (SGLT2) inhibitors, used to treat 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 underway to determine the long-term safety of the keto diet.Tell your doctor about your diet plan so he can make informed choices.
in conclusion: There are some side effects of the ketogenic diet, and you should talk to your doctor if you plan to stick to this diet long-term.