The ketogenic diet (or keto diet for short) is a low-carb, low-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.
The ketogenic diet may be useful in the treatment of diabetes, cancer, epilepsy, and Alzheimer's disease.
Here is a detailed guide to the keto diet for beginners.
What is the ketogenic diet?
The ketogenic diet is a very low-carb, low-fat diet that has many similarities to the Atkins diet and the low-carb diet.
It involves a sharp reduction in the intake of carbohydrates and replacing them with fats. 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 lead to 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 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. It is a very low carb, moderate protein, high fat diet. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
- Cyclic ketogenic diet. This diet includes periods of high-carb refeeding, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted Ketogenic Diet. This diet allows you to add carbohydrates during exercise.
- High protein ketogenic diet. It is similar to a 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 mostly 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 most recommended.
What is ketosis?
Ketosis is a metabolic state in which your body uses fat for energy instead of carbohydrates.
This happens when you significantly reduce your carbohydrate intake by limiting your body's supply of glucose (sugar), the main source of energy for your 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 about 20-50 grams per day and include fatty foods in your diet, such as meat, fish, eggs, nuts, and healthy oils.
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 thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Conclusion:
Ketosis is a metabolic state in which your body uses fat for energy 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
The ketogenic diet is an effective way to lose weight and reduce risk factors for disease.
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 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. Keto dieters lost an average of 0. 9 kg more than the low-fat diet group.
In addition, it also led to a reduction in diastolic blood pressure and triglyceride levels.
Another study of 34 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 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 function.
A ketogenic diet can help you lose excess body fat, which is closely related to type 2 diabetes, prediabetes, and metabolic syndrome.
One early 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, a measure of long-term blood sugar control.
A study of 349 people with type 2 diabetes showed 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.
What's more, they also experienced improvements in 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 induce fat loss, providing 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.
Studies have shown that the diet is useful in various diseases:
- Animal disease. A ketogenic diet can improve risk factors such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar levels.
- Cancer. Diet is now being considered as an adjunct to cancer treatment because it can slow tumor growth.
- Alzheimer's disease. The keto diet may help reduce the symptoms of Alzheimer's disease and slow its progression.
- Epilepsy. Research has shown that a ketogenic diet can significantly reduce seizures in children with epilepsy.
- Parkinson's disease. Although more research is needed, one study found that the diet may help ease the symptoms of Parkinson's disease.
- Polycystic ovary syndrome. A ketogenic diet can help lower insulin levels, which may 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 in metabolic, neurological, or insulin-related diseases.
Food avoidance
You should limit your intake of any food that contains carbohydrates.
Here is a list of foods that should be reduced or eliminated on a ketogenic diet:
- sweet products: carbonated drinks, fruit juice, smoothies, cakes, ice cream, candy, etc. Sh.
- Cereal or starch: products containing wheat, rice, pasta, cereals, etc. Sh.
- The reason: All fruits except a small portion of berries such as strawberries
- beans or legumes: peas, beans, lentils, chickpeas, etc. Sh.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsley, etc. Sh.
- Low-fat or diet food: low-fat mayonnaise, salad dressings and spices
- Some spices or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc. Sh.
- unhealthy fats: refined vegetable oils, mayonnaise, etc. Sh.
- alcohol: beer, wine, spirits, mixed drinks
- Diet products without sugar: Candies, syrups, puddings, sweeteners and sugar-free desserts, etc. Sh.
Conclusion:
Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, sweets, juices and even most fruits.
What food should you eat?
The majority of your diet should be based on the following foods:
- meat: red meat, ham, sausage, bacon, chicken, turkey
- oily fish: mackerel, herring, anchovy, trout, salmon, tuna
- eggs: chicken and quail eggs
- butter and cream: organic butter and heavy 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. Sh.
- 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. Sh.
- Spices: salt, pepper, herbs and spices
It's best to base your diet on whole, single-ingredient foods.
Conclusion:
Base most of your diet around foods like meat, fish, eggs, butter, nuts, healthy oils, avocados, and lots of low-carb vegetables.
Sample menu for 1 week
To get you started, here's a sample ketogenic diet plan for one week:
Monday
- Breakfast: Vegetable and egg muffins with tomatoes
- Dinner: Chicken salad with olive oil, feta cheese, olives and garnish
- 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 slices and stevia
- Dinner: Cheese tacos with salsa
Wednesday
- Breakfast: Nut milk chia pudding topped with coconut and blackberries
- Dinner: Avocado salad with shrimps
- Dinner: Parmesan cheese, broccoli and salad
Thursday
- Breakfast: Omelet with avocado, salsa, pepper, onion and spices
- Dinner: A handful of nuts and celery sticks with guacamole and salsa
- Dinner: Chicken with pesto and cream cheese and a side of roasted zucchini
Friday
- Breakfast: Unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
- Dinner: Tacos with lettuce and beef with chopped bell peppers
- Dinner: Cauliflower cooked with cheese and ham and mixed vegetables
Saturday
- Breakfast: Cheesecakes (flourless) with blueberries and roasted mushrooms as a side dish
- Dinner: Zucchini and beetroot noodle salad
- Dinner: White fish cooked in coconut oil with cabbage and roasted pine nuts
Sunday
- 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 variety provides different nutrients and health benefits.
Conclusion:
You can eat a variety of delicious and nutritious foods on a ketogenic diet. You don't have 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 that are approved for the ketogenic diet:
- Fatty meat or fish
- cheese
- A handful of nuts or seeds
- Keto Sushi
- olive
- One or two boiled or deviled eggs
- Keto friendly bars
- 90% dark chocolate
- Non-fat Greek yogurt mixed with nut butter and cocoa powder
- Bell pepper and guacamole
- Strawberries and plain cottage cheese
- Celery with salsa and guacamole
- Beef
- A small part of the waste
Conclusion:
Great keto diet snacks include lean meats, 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 as your body adjusts.
There is some anecdotal evidence of these effects, often called the keto flu.
Based on the reports of some people on the meal plan, it usually ends in 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
- The feeling of hunger increased
- sleep problems
- nausea
- Discomfort from the digestive tract
- Reduced performance
To reduce this, you can try a regular low-carb diet for the first few weeks. This can teach your body to burn more fat until you completely cut out carbs.
The 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. Typically, the ketogenic diet results in weight loss without the intentional restriction of calories.
Conclusion:
Many side effects can be limited by starting a ketogenic diet. Before starting a keto diet, try to follow a regular low-carb diet and take mineral supplements for the first few weeks.
Risks of the keto diet
Following a ketogenic diet long-term can have some negative consequences, including the following risks:
- Low levels of proteins in the blood
- Excess fat in the liver
- Stones in the kidneys
- Deficiency of trace elements
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 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 a wise choice.
Conclusion:
The keto diet has some side effects that you should talk to your doctor about if you plan to stay on the diet for a long time.
Supplements for the Ketogenic Diet
Although supplements are not required, some may be helpful.
- MCT oil. MCT oil added to drinks or yogurt provides energy and helps increase ketone levels.
- minerals. Salt and other mineral intake is important from the start because of changes in water and mineral balance.
- caffeine. Caffeine is beneficial for increasing energy levels and productivity and fat loss.
- exogenous ketones. This supplement can increase ketone levels in the body.
- Creatine. Creatine provides many health benefits and improves performance. Combining the ketogenic diet with exercise may help.
- Whey protein. Add half a scoop of whey protein smoothie or yogurt to increase your daily protein intake.
Conclusion:
Some supplements may be helpful on a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.
FAQ
Here are answers to the most frequently asked questions about the ketogenic diet.
- Can I ever eat carbs again?
Yes. However, it is important to reduce your carbohydrate intake significantly at first. After the first 2-3 months, you can eat carbohydrates in special cases - just immediately return to the diet.
- will i lose muscle
With any diet there is a risk of losing muscle mass. However, consuming high levels of protein and ketones can help minimize muscle loss, especially if you're lifting 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 too high an intake can cause insulin levels to rise and ketone levels to drop. The upper limit is probably about 35% of total calories consumed.
- What should I do if I feel tired, weak or tired all the time?
You may not be in full ketosis or using fats and ketones efficiently. Instead, reduce your carb intake and go back to the points above. Supplements like MCT oil or ketones may also help.
- My urine smells fruity. What does this have to do with it?
Do not worry. This is simply due to the release of byproducts produced 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 very dangerous. This is true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis on a ketogenic diet is usually appropriate for healthy people. Talk to your doctor before starting a new diet.
- I have digestive problems 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 overweight
- Diabetes mellitus
- Want to improve metabolic health
It may be less suitable for professional athletes or those trying to build muscle mass or gain weight.
It may also not suit some people's lifestyles and preferences. Talk to your doctor about your meal plan and goals to decide if a ketogenic diet plan is right for you.