The ketogenic diet (or keto 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.
A ketogenic diet may even be beneficial during the treatment of diabetes, cancer, epilepsy and Alzheimer's disease.
Here's a step-by-step 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 many similarities to the Atkins diet and low-carb diets.
It involves a sharp reduction in 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 for the brain.
A ketogenic diet can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketone content, provides some health benefits.
conclusion:
The keto diet is a low-carb, high-fat diet. It lowers the level of sugar and insulin in the blood and switches the body's metabolism from carbohydrates to fats and ketones.
Different types of ketogenic diets
There are several variations of the ketogenic diet, including:
- The 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.
- Cyclic ketogenic diet. This diet involves periods of reintroducing high-carb foods, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted Ketogenic Diet. This diet allows you to add carbohydrates during training.
- A high protein ketogenic diet. It is similar to a standard ketogenic diet, but includes 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 the targeted ketogenic diet are more advanced methods primarily 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.
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 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 (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 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 in your diet.
It is also important to reduce protein intake. This is because protein can be converted to 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 forms 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 whether 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 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 whether you have entered ketosis.
A ketogenic diet can help you lose weight
A ketogenic diet is an effective way to lose weight and reduce disease risk factors.
In fact, research shows that a 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-carb ketogenic diet was slightly more effective at long-term weight loss than a low-fat diet. People who followed the keto diet lost an average of 0. 9 kg more than the low-fat group.
Moreover, it also resulted in 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 nearly five times more total fat than those who followed a low-fat diet.
Increased ketones, lower blood sugar and increased insulin sensitivity can also play a key 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 function.
A ketogenic diet can help you lose excess body 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 as much as 75%.
A small study of women with type 2 diabetes also found that after 90 days of a ketogenic diet, hemoglobin A1C levels, a measure of long-term blood sugar control, were significantly reduced.
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 an important advantage when considering the relationship between body weight and type 2 diabetes.
Moreover, they also experienced improved blood sugar control, and the use of certain blood sugar-lowering medications decreased among participants during the study.
conclusion:
A ketogenic diet can improve insulin sensitivity and induce 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 means of treating neurological diseases such as epilepsy.
Research has shown that the diet is useful for a number 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. The diet is now being considered as a complementary 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 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 has shown that diet can help alleviate 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 suggest that diet can improve the outcome of traumatic brain injuries.
Note, however, 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.
Food to avoid
You should limit your intake of any carbohydrate-rich 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, sweets, etc.
- Cereals or starches: Wheat-based 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 spices
- 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, 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 cream
- Cheese: Unprocessed 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 avocado 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 foods with one ingredient.
conclusion:
Base the majority of your diet on foods such as 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
- Breakfast: vegetable and egg muffins with tomatoes
- Dinner: chicken salad with olive oil, feta cheese, olives and side dish
- Dinner: salmon with asparagus in butter
Tuesday
- Breakfast: egg, tomato, basil and spinach omelette
- Dinner: almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry pieces and stevia
- Dinner: cheese tacos with salsa
Wednesday
- Breakfast: chia nut pudding topped with coconut and blackberries
- Dinner: avocado salad with shrimp
- Dinner: Parmesan pork chops, broccoli and salad
Thursday
- Breakfast: omelette with avocado, salsa, peppers, onions and spices
- Dinner: a handful of nuts and celery sticks with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese and a side dish of grilled zucchini
Friday
- Breakfast: unsweetened Greek yogurt, full-fat yogurt with peanut butter, cocoa powder and berries
- Dinner: tacos with lettuce and ground beef with chopped peppers
- Dinner: cauliflower cooked with cheese and ham and mixed vegetables
Saturday
- Breakfast: cheesecakes (flourless) with blueberries and a side dish of grilled mushrooms
- Dinner: salad with zucchini and beetroot noodles
- Dinner: white fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- Breakfast: scrambled eggs with mushrooms
- Dinner: chicken with sesame and broccoli
- Dinner: Spaghetti Zucchini with Bolognese
Always try to alternate between vegetables and meat over a long period 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.
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 boiled eggs
- keto friendly bars
- 90% dark chocolate
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- peppers and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- beef
- smaller portions of leftovers
conclusion:
Great snacks for the keto diet include cuts of meat, cheese, olives, 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 some people's reports on the meal plan, it's usually over within a few days.
The most common symptoms of keto flu are diarrhea, constipation, and vomiting.
Other less common symptoms include:
- low energy levels and poor mental function
- headache
- increased feeling of hunger
- sleep problems
- nausea
- discomfort in the digestive tract
- reduced performance
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 you completely cut out carbs.
A ketogenic diet can also change the balance of water and minerals in your body, so adding salt to your food or taking mineral supplements can help. Talk to your doctor about your dietary 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 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.
The risks of the keto diet
Following a ketogenic diet long-term can have some negative effects, including the following risks:
- low level of protein in the blood
- excess fat in the liver
- kidney stones
- lack of micronutrients
A type of medicine called sodium-glucose cotransporter 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.
Additional research is currently being conducted to determine the long-term safety of the keto diet. Let your doctor know about your eating plan so he can make wise choices.
conclusion:
The keto diet has some side effects that you should discuss with your doctor if you plan to stay on the diet for a long time.
Ketogenic Diet Supplements
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 initially due to changes in water and mineral balance.
- Caffeine. Caffeine is beneficial for increasing energy levels and productivity, as well as for fat loss.
- Exogenous ketones. This supplement can help increase ketone levels in the body.
- Creatine. Creatine provides multiple health benefits and improves performance. It can help if you combine a ketogenic diet with exercise.
- Whey Protein. Add half a scoop of whey protein to smoothies or yogurt to increase your daily protein intake.
conclusion:
Some supplements can be helpful on 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, in the beginning it is important to significantly reduce the intake of carbohydrates. 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, eating 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.
- What should I do if I feel tired, weak or tired all the time?
Maybe you're not in full ketosis or you're using fat and ketones efficiently. To prevent this, reduce your carb intake and go back to the points above. Supplements such as MCT oil or ketones can also help.
- My urine smells like fruit. What is this related to?
Don't be alarmed. 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. The truth is?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis on a ketogenic diet is usually suitable for healthy people. Talk to your doctor before starting a new diet.
- I have indigestion and diarrhea. What can I do?
This common side effect usually goes away within 3 to 4 weeks. If the problem persists, try eating more fiber-rich vegetables.
Summarize
The ketogenic diet is great for people who:
- are obese
- diabetes
- want to improve their metabolic health
It may be less suitable for professional athletes or those looking to increase 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.