The ketogenic diet (or keto diet for short) is a low-carbohydrate, high-fat diet that offers several 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 also be helpful in treating diabetes, cancer, epilepsy, and Alzheimer's disease.
Here is a step-by-step guide to the keto diet for beginners.
What is the ketogenic diet?
The ketogenic diet is a very low-carb, low-fat diet that shares many similarities with the Atkins diet and the low-carb diet.
This involves sharply 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 supply energy to the brain.
A ketogenic diet can significantly lower blood sugar and insulin levels. This, along with increased ketones, has 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:
- A standard ketogenic diet. This is a very low carb, moderate protein, high fat diet. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
- The cyclic ketogenic diet. This diet involves periods of repeated high-carb eating, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted Ketogenic Diet. This diet allows you to add carbs during your workouts.
- A high protein ketogenic diet. It is similar to the standard ketogenic diet, but contains more protein. The 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 is primarily about 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 where your body uses fat as an energy source instead of carbohydrates.
This happens when you significantly reduce your carbohydrate intake, limiting your body's supply of glucose (sugar), the main source of cellular energy.
Following a ketogenic diet is the most effective way to enter ketosis. In general, to achieve ketosis, you should limit your carbohydrate intake to around 20-50 grams per day and include fatty foods such as meat, fish, eggs, nuts and healthy oils.
It is also important to reduce protein intake. This is because protein can turn into glucose when consumed in large amounts, which can slow your transition into ketosis.
Practicing intermittent fasting can also help you get into ketosis faster. There are many different types of intermittent fasting, but the most common method involves restricting food intake to about 8 hours a day and fasting for the remaining 16 hours.
To determine if you are in 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 are in ketosis include increased thirst, dry mouth, frequent urination, and decreased 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, studies show that a ketogenic diet can be just as effective for weight loss as a low-fat diet.
In addition, the diet is so filling that you can lose weight without counting calories or tracking food intake.
One 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 group.
In addition, it also caused a decrease 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 fat than those who followed a low-fat diet.
Elevated ketones, low blood sugar, and increased insulin sensitivity may also play a role.
Conclusion:
A ketogenic diet can 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 action.
A ketogenic diet can help you lose excess fat, which is closely associated with type 2 diabetes, prediabetes, and metabolic syndrome.
One earlier study found that a ketogenic diet improved insulin sensitivity by as much as 75%.
A small study of women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced hemoglobin A1C, 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 11. 9 kg over 2 years. This is an important advantage when considering the relationship between body weight and type 2 diabetes.
In addition, they also had improved blood sugar control, and the use of certain blood sugar-lowering medications decreased among participants throughout the study.
Conclusion:
A ketogenic diet can improve insulin sensitivity and lead to fat loss, which has 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 for neurological diseases such as epilepsy.
Research shows that the 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.
- Cancer. The diet is now considered an adjunctive treatment for cancer because it can help slow tumor growth.
- Alzheimer's disease. A keto diet can help reduce the symptoms of Alzheimer's disease and slow its progression.
- Epilepsy. Research shows that a ketogenic diet can significantly reduce the number of seizures in children with epilepsy.
- Parkinson's disease. Although more research is needed, one study found that diet helps reduce symptoms of Parkinson's disease.
- Polycystic ovary syndrome. A ketogenic diet can help lower insulin levels, which can play a key role in PCOS.
- Brain injuries. Some studies show that nutrition can improve the outcome of traumatic brain injuries.
However, keep in mind that the 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 the consumption of all carbohydrate-containing foods.
Here is a list of foods to reduce or eliminate on a ketogenic diet:
- Sweet products: carbonated drinks, fruit juices, smoothies, cakes, ice cream, candies, etc.
- Cereal or starch: Wheat products, rice, pasta, cereals, etc.
- Fruits: All fruit except small portions of berries such as strawberries
- Beans or legumes: peas, beans, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet food: low-fat mayonnaise, salad dressings and condiments
- Some spices or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats: refined vegetable oils, mayonnaise, etc.
- Alcohol: beer, wine, spirits, mixed drinks
- Dietary products without sugar: candies, syrups, puddings, sweeteners and sugar-free desserts, etc.
Conclusion:
Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, candy, juices, and even most fruits.
What foods should be eaten?
Most meals should be based on the following foods:
- At the end: 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: Raw healthy 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: green vegetables, tomatoes, onions, peppers, etc.
- Spices: salt, pepper, herbs and spices
It is best to base your diet on whole, single-ingredient foods.
Conclusion:
Make the majority of your diet foods like meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb vegetables.
Sample menu for 1 week
To help you get started, here's a sample ketogenic diet meal plan for one week:
Monday
- For breakfast: vegetable and egg muffins with tomatoes
- Dinner: chicken salad with olive oil, feta cheese, olives and dressing
- Dinner: salmon with asparagus in butter
tuesday
- For breakfast: egg, tomato, basil and spinach omelette
- Dinner: almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry chunks and stevia
- Dinner: cheese taco with salsa
Wednesday
- For breakfast: nut milk chia pudding topped with coconut and blackberries
- Dinner: avocado salad with shrimp
- Dinner: Parmesan pork chops, broccoli and salad
Thursday
- For breakfast: omelette with avocado, salsa, peppers, onions and spices
- Dinner: A handful of nut and celery sticks with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese and a side of grilled zucchini
on Friday
- For breakfast: unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
- Dinner: tacos with salad and ground beef with crushed peppers
- Dinner: Cauliflower cooked with cheese and ham and mixed vegetables
on Saturday
- For breakfast: Cheesecakes (flourless) with blueberries and a garnish of grilled mushrooms
- Dinner: Zucchini and beetroot noodle salad
- Dinner: white fish cooked in coconut oil with cabbage and roasted pine nuts
sunday
- For breakfast: scrambled eggs with mushrooms
- Dinner: chicken with sesame seeds and broccoli
- Dinner: Spaghetti Squash with Bolognese
Always try to alternate vegetables and meats over time, as each type provides different nutrients and health benefits.
Conclusion:
Following a ketogenic diet allows you to 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'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 friendly bars
- 90% dark chocolate
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- paprika and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- beef jerky
- smaller portions of leftovers
Conclusion:
Great 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 reduce 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, often referred to as the keto flu.
Based on the reports of some people on the meal plan, it usually wears off within a few days.
The most common symptoms of keto flu are diarrhea, constipation, and vomiting.
Other less common symptoms include:
- low energy and poor mental function
- headache
- increased feeling of hunger
- sleep problems
- nausea
- discomfort from the digestive tract
- reduced performance
To reduce this, you can try a normal low-carb diet for the first few weeks. This can teach your body to burn more fat before you completely cut out carbs.
A ketogenic diet can also change your 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 a keto diet, it's important to eat until you're full and not restrict your calorie intake too much. Generally, the ketogenic diet results in weight loss without intentional calorie restriction.
Conclusion:
Many of the 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.
Keto Diet Risks
Following a ketogenic diet long-term can have some negative effects, including the following risks:
- low levels of protein in the blood
- excess fat in the liver
- 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 currently being done 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 discuss with your doctor if you plan to follow the diet long-term.
Supplements for the Ketogenic Diet
Although supplements are not necessary, some can be helpful.
- MCT oil. MCT oil added to drinks or yogurt provides energy and helps increase ketone levels.
- Minerals. Salt and other mineral intake may be important in the beginning due to changes in water and mineral balance.
- Caffeine. Caffeine is beneficial for increasing energy levels and productivity, as well as fat loss.
- Exogenous ketones. This supplement can help increase ketone levels in the body.
- Creatine. Creatine provides several health benefits and improves performance. It can help if you combine the ketogenic diet with exercise.
- Whey protein. Add half a cup of whey to protein smoothies or yogurts to increase your daily protein intake.
Conclusion:
Certain supplements can be helpful during a ketogenic diet. These include exogenous ketones, MCT oil and minerals.
FAQ
Here are answers to some of the most frequently asked questions about the ketogenic diet.
- Can I ever eat carbs again?
Yes. However, it is important to reduce carbohydrate intake significantly initially. After the first 2-3 months, you can eat carbohydrates on special occasions - just go back to the diet immediately.
- Will I lose muscle?
With any diet there is a risk of losing muscle mass. However, consuming protein and high levels of ketones can help reduce muscle loss, especially if you lift weights.
- Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as a moderate carb diet.
- How much protein can I eat?
Protein intake should be moderate, as very high intakes can cause insulin levels to rise and ketone levels to drop. The upper limit is probably around 35% of total calories consumed.
- What should I do if I constantly feel tired, weak or tired?
You may not be in full ketosis or using fat and ketones efficiently. To prevent this, reduce your carb intake and go back to the points above. Supplements like MCT oil or ketones can also help.
- My urine smells like fruit. What is it related to?
Don't worry. This is simply due to the release of byproducts that occur during ketosis.
- My breath smells weird. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
- I have heard that ketosis is extremely dangerous. It is the truth?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis of a ketogenic diet is usually fine for healthy people. Consult your doctor before starting a new diet.
- I have digestive problems and diarrhea. What can I do?
This common side effect usually resolves within 3 to 4 weeks. If the problem persists, try eating more high-fiber vegetables.
Collect
The ketogenic diet is great for people who:
- is overweight
- diabetes
- want to improve their metabolic health
It may be less suitable for professional athletes or those looking to build muscle mass or gain weight.
It may also not suit some people's lifestyle and preferences. Talk to your doctor about your eating plan and goals to decide if a ketogenic diet plan is right for you.