The
ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that
provides many health benefits.
In fact, many studies show that this type of diet can help
you lose weight and improve your health.
The ketogenic diet
may have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.
Here is a detailed guide for beginners about the keto diet.
What is the keto diet ?
Keto Basics
The ketogenic diet is a low-carb, high-fat diet that has
many similarities to the Atkins diet and low-carb diets.
It involves drastically reducing your 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 fats into ketones in the liver, which can
provide the brain with energy.
Ketogenic diets can cause a significant drop in blood sugar
and insulin levels. This, along with the
increased ketones, has some health benefits.
Summary
The keto diet is a low-carb, high-fat diet. It lowers blood
sugar and insulin levels and shifts the body’s metabolism away from carbohydrates
toward fats and ketones.
Different types of keto diet
There are several versions of the keto diet, including :
Standard Ketogenic Diet (SKD)
Cyclical Ketogenic Diet (CKD) : This diet
involves periods of high-carb refeeding, such as 5 ketogenic days followed by 2
high-carb days.
Targeted Ketogenic Diet (TKD) : This diet allows
you to add carbohydrates around your workouts.
High-protein ketogenic diet : Similar to the
standard ketogenic diet, but contains more protein. The ratio is often 60% fat, 35% protein, 5%
carbs.
However, only standard, high-protein ketogenic diets have
been studied extensively. Cyclical or
targeted ketogenic diets are more advanced methods and are primarily used by
bodybuilders or athletes.
The information in this article mostly applies to the
standard ketogenic diet (SKD), although many of the same principles apply to
other versions as well.
Summary
There are several versions of the keto diet. The Standard Edition (SKD) is the most
researched and recommended.
What is ketosis ?
Ketosis is a metabolic state in which the body uses fats as
fuel instead of carbohydrates.
It occurs when you drastically reduce your consumption of
carbohydrates, which limits the body’s supply of glucose (sugar), which is the
main source of energy for cells.
Following the keto diet is the most effective way to get
into ketosis. In general, this includes
limiting your carbohydrate intake to about 20 to 50 grams per day and eating
fats, such as meat, fish, eggs, nuts, and healthy oils.
It is also important to reduce your protein intake. This is because protein can be converted into
glucose if consumed in large quantities, which can slow your transition into
ketosis.
Intermittent fasting may help you get into ketosis
faster. There are many different forms
of intermittent fasting, but the most common method involves limiting food
intake to about 8 hours per day and fasting for the remaining 16 hours.
Blood, urine, and breath tests are available, which can help
determine if you have gone into ketosis by measuring the amount of ketones your
body is producing.
Some symptoms may also indicate that you are in ketosis,
including increased thirst, dry mouth, frequent urination, and decreased hunger
or appetite.
Summary
Ketosis is a metabolic state in which the body uses fats as
fuel instead of carbohydrates. Modifying
your diet and practicing intermittent fasting can help you get into ketosis
faster. Certain tests and symptoms can
also help determine if you’ve gone into ketosis.
Ketogenic diets can 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 the keto diet may be as
effective for weight loss as the low-fat diet.
Moreover, the diet is so full of satiety that you can lose
weight without counting calories or keeping track of your food intake.
One review of 13 studies found that a low-carb diet was
slightly more effective for long-term weight loss than a low-fat diet. People on the keto diet lost an average of 2
pounds (0.9 kg) more than the group on the low-fat diet.
Furthermore, it has also lowered diastolic blood pressure
and triglyceride levels.
Another study in 34 older adults found that those who
followed a keto diet for 8 weeks lost nearly five times as much total body fat
as those who followed a low-fat diet.
Increased ketones, lower blood sugar levels, and improved
insulin sensitivity may also play a major role.
For more details about the weight loss effects of the
ketogenic diet, read this article.
Summary
A ketogenic diet can help you lose a little more weight than
a low-fat diet. This often happens with
less hunger.
Ketogenic diets for diabetics and pre-diabetics
Diabetes is characterized by changes in metabolism, elevated
blood sugar, and impaired insulin function.
A ketogenic diet can help you lose excess fat, which is
closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.
One older study found that the ketogenic diet improved
insulin sensitivity by a whopping 75%.
A small study in women with type 2 diabetes also found that
following a keto diet for 90 days significantly reduced levels of hemoglobin
A1C, a measure of long-term blood sugar management.
Another study of 349 people with type 2 diabetes found that
those who followed the keto diet lost an average of 26.2 pounds (11.9 kg) over
a two-year period. This is an important
benefit when considering the link between weight and type 2 diabetes.
Furthermore, they also experienced an improvement in
glycemic management, and the use of certain blood sugar medications decreased
among participants throughout the study period.
Summary
A ketogenic diet can enhance insulin sensitivity and cause
fat loss, leading to significant health benefits for people with type 2
diabetes or prediabetes.
Other health benefits of the keto diet
The ketogenic diet actually originated as a tool to treat
neurological conditions such as epilepsy.
Studies have now shown that the diet can have benefits for a
variety of different health conditions :
Heart disease : A ketogenic diet can help
improve risk factors such as body fat, HDL (« good ») cholesterol
levels, blood pressure, and blood sugar.
Cancer : The diet is currently being explored as
an additional cancer treatment, as 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 has shown that a ketogenic
diet can lead to a significant reduction in seizures in children with epilepsy.
Parkinson’s disease : Although more research is needed, one study
found that the diet helped improve symptoms of Parkinson’s disease.
Polycystic ovary syndrome : A ketogenic diet can
help reduce insulin levels, which may play a major role in PCOS.
Brain injury : Some research suggests that diet
can improve TBI outcomes.
However, keep in mind that research in many of these areas
is far from conclusive.
Summary
The ketogenic diet may provide many health benefits,
especially with metabolic, neurological, or insulin-related diseases.
Foods to avoid
You should limit the intake of any food that is high in
carbohydrates.
Here is a list of foods to reduce or eliminate on a
ketogenic diet :
Sugary foods : soda, fruit juice, smoothies,
cake, ice cream, ccarbohydrate
Grains or starches : wheat-based products, rice,
pasta, cereals, etc.
Fruit : All types of 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 diet products : low-fat mayonnaise,
salad dressings, seasonings.
Some condiments or sauces : BBQ sauce, honey
mustard, teriyaki sauce, ketchup, etc.
Unhealthy fats : processed vegetable oils,
mayonnaise, etc.
Alcohol : beer, wine, liquor, mixed drinks
Sugar-free diet foods : sugar-free candy,
smoothies, candies, sweeteners, sweets, etc.
Summary
Avoid foods that contain carbohydrates such as grains,
sugars, legumes, rice, potatoes, candy, juice, and even most fruits.
Food to eat
The majority of your meals should be based on these foods :
Meat : red meat, steak, ham, sausage, bacon,
chicken, turkey
Fatty fish : salmon, trout, tuna, and mackerel
Eggs : whole eggs or omega-3 eggs
Butter and Cream : Grass-fed butter and heavy
cream
Cheese : 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, avocado
oil
Avocado : Whole avocado or fresh guacamole
Low-carb vegetables : green vegetables,
tomatoes, onions, peppers, etc.
Seasonings : salt, pepper, herbs and spices
Summary
Make the majority of your diet based on foods like meat,
fish, eggs, butter, nuts, healthy oils, avocados, and lots of low-carb vegvegetables
Sample keto meal plan for a week
To help you get started, here’s a sample 1-week ketogenic
diet meal plan :
Monday
Breakfast : vegetable and egg pancakes with
tomatoes
Lunch : chicken salad with olive oil, feta
cheese and olives, and a side salad
Dinner : salmon with asparagus cooked in butter.
Tuesday
Breakfast : eggs, tomatoes, basil and spinach omelette.
Lunch : Almond milk, peanut butter, spinach,
cocoa powder, stevia milk (more keto smoothies) with sliced strawberries.
Dinner : Cheese tacos with sauce
Wednesday
Breakfast : Shea milk pudding topped with
coconut and blackberries
Lunch : avocado and shrimp salad
Dinner : Pork chops with Parmesan cheese,
broccoli and salad
Thursday
Breakfast : an omelette with avocado, salsa,
peppers, onions and spices
Lunch : Handful of nuts and celery sticks with
guacamole and salsa
Dinner : Chicken stuffed with pesto and cream
cheese and grilled zucchini
Friday
Breakfast : Greek sugar-free, full-fat yogurt
with peanut butter, cocoa powder, and berries.
Lunch : Beef taco rolls, chopped lettuce, and
sweet pepper slices.
Dinner : cauliflower stuffed with mixed vegetables.
Saturday
Breakfast : Cream cheese pancakes with
blueberries and a side of grilled mushrooms
Lunch : zucchini and beet noodle salad.
Dinner : white fish cooked in olive oil with
cabbage and toasted pine nuts.
Sunday
Breakfast : fried
eggs with mushrooms.
Lunch : Low-carb
sesame chicken with broccoli
Dinner : squash
bolognese pasta.
Always try to rotate vegetables and meat for the long term,
as each type provides different nutrients and health benefits.
Summary
You can eat a variety of delicious and nutritious meals on a
ketogenic diet. Not all meat is
fat. Vegetables are an important part of
the diet.
Healthy keto snacks
In case you feel hungry between meals, here are some
healthy, keto-approved snacks :
Meat or fatty fish
Cheese
Handful of nuts or seeds
Keto sushi bites
Olive
One or two hard-boiled eggs
Keto-friendly snack bars
90% dark chocolate
Full fat Greek yogurt mixed with nut butter and cocoa powder
Sweet pepper and guacamole
Plain strawberry and cottage cheese
Celery with salsa and guacamole
Dried beef
Small portions of the remaining meals
Fat bombs
Summary
Great keto snacks include chunks of meat, cheese, olives,
boiled eggs, nuts, raw vegetables, and dark chocolate.
Keto tips and tricks
Although getting started on the keto diet can be
challenging, there are many tips and tricks you can use to make it easier.
Start by looking at food labels and checking the grams of
fat, carbs and fiber to determine how your favorite foods might fit into your
diet.
Planning your meals in advance can also be helpful and can
help you save extra time throughout the week.
Many websites, food blogs, apps, and cookbooks also offer
keto-friendly recipes and meal ideas that you can use to create your own
personalized menu.
Alternatively, some meal delivery services offer
keto-friendly options for a quick and convenient way to enjoy keto meals at
home.
Find healthy frozen keto meals when you don’t have time.
When going to social gatherings or visiting family and
friends, you may also want to consider bringing your own food, which will make
it easier for you to curb cravings and stick to your meal plan.
Summary
Reading food labels, planning your meals in advance, and
bringing your own foods when visiting family and friends can make it easier for
you to stick to a ketogenic diet.
Tips for eating out on the keto diet
Many restaurant meals can be made keto-friendly.
Most restaurants serve some type of meat or fish
dishes. Order this and replace any
high-carb food with extra vegetables.
Egg-based meals are also a great option, such as omelettes
or eggs and bacon.
Another favorite is the no-bread burgers. You can also
substitute green fries for vegetables instead. Add more avocado, cheese, bacon,
or eggs.
In Mexican restaurants, you can enjoy any type of meat with
extra cheese, guacamole, salsa, and sour cream.
For dessert, order a mix cheese board or berries with cream.
Summary
When eating out, choose a plate of meat, fish or eggs. Ask for more vegetables instead of carbs or
starches, and eat cheese for sweetening.
Side effects and how to reduce them
Although the ketogenic diet is usually safe for most healthy
people, there may be some initial side effects while your body adjusts.
There is some anecdotal evidence of these effects which is
often referred to as the keto flu. Based
on reports from some about the eating plan, it usually goes over in a few days.
Reported keto flu symptoms include diarrhea, constipation,
and vomiting.
Other less common symptoms include :
Poor energy and mental function
Increased hunger
Sleep problems
Nausea
Digestive discomfort
Decreased exercise performance
To reduce this, you can try a low-carb diet for the first
few weeks. This may teach your body to
burn more fat before you completely eliminate carbohydrates.
The ketogenic diet can also alter the water and mineral
balance in your body, so adding extra salt to your meals or taking mineral
supplements may help. Talk to your
doctor about your nutritional needs.
At least in the beginning, it’s important to eat until you’re
full and avoid restricting calories too much.
A ketogenic diet usually causes weight loss without intentionally
restricting calories.
Summary
Many of the side effects of starting a ketogenic diet can be
reduced. Easing out from the diet and
taking mineral supplements can help.
The dangers of the keto diet
Staying on the keto diet long-term may have some negative
effects, including risks of the following :
Low level of protein in the blood
Excess fat in the liver
Kidney stones
Micronutrient deficiency
A type of medicine called sodium-glucose transporter 2
(SGLT2) inhibitors for type 2 diabetes can increase the risk of diabetic
ketoacidosis, a serious condition that increases the acidity of the blood. Anyone taking this drug should avoid the keto
diet.
More research is being done to determine the long-term
safety of the keto diet. Show your
doctor your eating plan to guide your choices.
Summary
There are some side effects of the keto diet that you should
talk about with your doctor if you plan to stay on the diet long term.
Keto Diet Supplements
Although no supplements are needed, some of them may be
beneficial.
MCT oil : Added to drinks or yogurt, MCT oil
provides energy and helps increase ketone levels.
Metals : Added salt and other minerals can be
important when starting due to changes in the water and mineral balance.
Caffeine : Caffeine can have energy, fat loss,
and performance benefits.
Exogenous ketones : This supplement may help raise ketone levels
in the body.
Creatine : Creatine provides numerous benefits
for health and performance. This can
help if you combine a keto diet with exercise.
Whey : Use half a scoop of whey protein in shakes or
yogurt to increase your daily protein intake.
Summary
Some supplements can be helpful in a ketogenic diet. These include exogenous ketones, MCT oil, and
minerals.
Frequently Asked Questions
Here are answers to some of the most frequently asked
questions about the ketogenic diet.
1.
Can I eat
carbohydrates again ?
Yes really. However,
it is important that you significantly reduce your carbohydrate intake at
first. After the first 2-3 months, you
can eat carbs for special occasions – just go back to the diet immediately
after that.
2.
Will I lose muscle ?
There is a risk of losing some muscle on any diet. However, high protein and ketone levels may
help reduce muscle loss, especially if you lift weights.
3.
Can I build muscle
on the keto diet ?
Yes, but it may not
work well with a moderate carb diet. For
more details on low-carb or keto diets and exercise performance, read this
article.
4.
How Much Protein Can
I Eat ?
Protein should be in moderation, as eating too much can lead
to higher insulin levels and lower ketones.
About 35% of the total calories is probably the upper limit.
5.
What if I am
constantly tired, weak or tired ?
You may not be in full ketosis or use fats and ketones
efficiently. To counter this, reduce
your carbohydrate intake and revisit the points above. Taking a supplement such as MCT oil or
ketones may also help.
6.
My pee smelled
fruity. Why is that ?
Don’t be alarmed. This
is simply due to the excretion of byproducts created during ketosis.
7.
The smell of my
breath. What can I do ?
This is a common side effect. Try drinking naturally flavored water or
chewing sugar-free gum.
8.
I’ve heard that
ketosis is very serious. Is this correct ?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis on a
ketogenic diet is usually fine for healthy people. Talk to your doctor before starting any new
diet.
9.
I suffer from
digestive problems and diarrhea. What
can I do ?
This common side effect usually passes after 3 to 4
weeks. If it persists, try eating more
fiber-rich vegetables.
Bottom line
The ketogenic diet
can be beneficial for people who :
Are overweight
Diabetic
Looking to improve their metabolic health.
It may be less suitable for elite athletes or those who want
to add significant amounts of muscle or weight.
It may also not be sustainable for some people’s lifestyles
and preferences. Talk with your doctor
about your eating plan and goals to determine if a ketogenic eating plan is
right for you.
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