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.
The ketogenic diet may even be beneficial when treating 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, high-fat diet that has many similarities to the Atkins diet and low-carb diets.
This involves significantly reducing the consumption 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 fats into ketones in the liver, which can provide energy to the brain.
The ketogenic diet can lead to significant reductions in blood sugar and insulin levels. This, coupled with the increased ketone content, 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:
- Standard Ketogenic Diet. This is a very low-carb, moderate-protein, high-fat diet. It typically 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 your workouts.
- High Protein Ketogenic Diet. It is similar to the 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 studied extensively. Cycling or targeted ketogenic diets are more advanced methods that are mainly used by bodybuilders or athletes.
The information in this article primarily applies to 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 sought after and recommended.
What is ketosis?
Ketosis is a metabolic state in which your body uses fat for energy instead of carbohydrates.
This happens when you drastically reduce your carbohydrate intake by limiting your body's supply of glucose (sugar), which is the cells' main source of energy.
Following a ketogenic diet is the most effective way to get into ketosis. In general, to achieve ketosis, you should limit your carbohydrate intake to around 20 to 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 your protein intake. This is because protein can be converted to glucose when consumed in large quantities, which can slow down 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 limiting food intake to about 8 hours per 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 breathing 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 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 if you have entered 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 the ketogenic diet can be just as effective for weight loss as a low-fat diet.
Plus, the diet is so nourishing that you can lose weight without counting calories or tracking your food intake.
A 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 2 pounds more than the low-fat diet group.
Additionally, it also led to a reduction 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 total fat than those who followed a low-fat diet.
Increased ketones, lower blood sugar, and increased insulin sensitivity may also play a key role.
Conclusion:
A ketogenic diet may help you lose a little more weight than a low-fat diet. This will help you feel fuller throughout the day.
Ketogenic Diet for Diabetes and Prediabetes
Diabetes mellitus is characterized by metabolic changes, 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.
A previous study found that the ketogenic diet improved insulin sensitivity by up to 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.
Another study of 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 25 pounds over a 2-year period. This is an important benefit when considering the relationship between body weight and type 2 diabetes.
Additionally, they also saw better blood sugar control and a decrease in the use of certain blood sugar-lowering medications among participants throughout the study.
Conclusion:
The ketogenic diet can improve insulin sensitivity and induce 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 tool for neurological diseases such as epilepsy.
Studies have shown that the diet is beneficial for various diseases:
- Cardiac disease. The ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar.
- Cancer. Diet is now considered a complementary treatment for cancer, as it could help slow the growth of tumors.
- Alzheimer's disease. The keto diet can help reduce the 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 diet helps relieve symptoms of Parkinson's disease.
- Polycystic ovarian syndrome. A ketogenic diet can help reduce insulin levels, which can play a key role in PCOS.
- Brain damage. Some studies suggest that diet may improve outcomes of head injuries.
However, keep in mind that the research in many of these areas is far from conclusive.
Conclusion:
The ketogenic diet can provide many health benefits, including for metabolic, neurological, and insulin-related diseases.
Foods to avoid
You should limit your consumption of foods high in carbohydrates.
Here is a list of foods to reduce or eliminate on a ketogenic diet:
- Sweet products: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets, etc.
- Cereals or starchy foods: Wheat products, rice, pasta, cereals, etc.
- Fruits: all fruits except small portions of berries like strawberries
- Beans or legumes: peas, beans, lentils, chickpeas, etc.
- Root and tuber vegetables: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet foods: low-fat mayonnaise, vinaigrettes and condiments
- Some seasonings or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats: refined vegetable oils, mayonnaise, etc.
- Alcohol: beer, wine, spirits, cocktails
- Sugar-free diet products: candies, syrups, puddings, sweeteners and sugar-free desserts, etc.
Conclusion:
Avoid carbohydrate-based foods like 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
- Oily fish: mackerel, herring, anchovies, trout, salmon, tuna
- Eggs: chicken and quail eggs
- Butter and cream: organic butter and heavy cream
- Cheese: Healthy, unprocessed cheeses like 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
- Lawyer: whole avocados or freshly made guacamole
- Low-carb vegetables: green vegetables, tomatoes, onions, peppers, etc.
- Seasonings: salt, pepper, herbs and spices
It's best to base your diet on single-ingredient whole foods.
Conclusion:
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and many low-carb vegetables.
Example menu for 1 week
To help you get started, here is a sample ketogenic diet meal plan for one week:
Monday
- Breakfast: vegetable and egg muffins with tomatoes
- Dinner: chicken salad with olive oil, feta, olives and accompaniment
- Dinner: salmon with buttered asparagus
Tuesday
- Breakfast: egg omelette, tomatoes, basil and spinach
- Dinner: almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry pieces and stevia
- Dinner: cheese tacos with salsa
Wednesday
- Breakfast: chia pudding with nut milk topped with coconut and blackberries
- Dinner: avocado salad with shrimp
- Dinner: Pork chops with parmesan, broccoli and salad
THURSDAY
- Breakfast: avocado omelette, salsa, peppers, onions and spices
- Dinner: a handful of nuts and celery stalks with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese and a side of grilled zucchini
Friday
- Breakfast: unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
- Dinner: lettuce tacos and ground beef with chopped peppers
- Dinner: cauliflower cooked with cheese and ham and mixed vegetables
SATURDAY
- Breakfast: cheesecakes (without flour) with blueberries and accompaniment of grilled mushrooms
- Dinner: zucchini and beetroot noodle salad
- Dinner: white fish cooked in coconut oil with cabbage and toasted pine nuts
Sunday
- Breakfast: scrambled eggs with mushrooms
- Dinner: chicken with sesame seeds and broccoli
- Dinner: spaghetti squash bolognese
Always try to alternate 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 fats. Vegetables make up an important part of the diet.
Healthy keto snacks
If you're hungry between meals, here are some healthy keto diet-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
- Dark chocolate 90%
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- pepper and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- beef jerky
- small portions of leftovers
Conclusion:
Great snacks for the keto diet include chunks of meat, cheese, olives, hard-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 while your body adjusts.
There is anecdotal evidence of these effects, often referred to as keto flu.
According to some people's reports regarding the meal plan, it usually ends after 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
- digestive tract discomfort
- decrease in performance
To minimize this, you can try a low-carb diet for the first few weeks. This can teach your body to burn more fat before cutting out carbs completely.
The ketogenic diet can also change your body's water and mineral balance, so adding salt to your diet or taking a mineral supplement can help. Talk to your doctor about your nutritional needs.
When starting the keto diet, it's important to eat until you're full and not limit your calorie intake too much. Generally, a ketogenic diet results in weight loss without intentional calorie restriction.
Conclusion:
Many 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.
Risks of the keto diet
Long-term adherence to a ketogenic diet may have some negative effects, including the following risks:
- low protein levels in the blood
- excess fat in the liver
- kidney stones
- micronutrient deficiency
A type of medicine called sodium-glucose cotransporter 2 (SGLT2) inhibitors for 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.
Additional research is currently underway to determine the long-term safety of the keto diet. Tell your doctor about your diet so he or she can make wise choices.
Conclusion:
The keto diet has some side effects that you should talk to your doctor about if you plan to follow this diet for a long time.
Supplements for the ketogenic diet
Although no supplements are required, some may be helpful.
- MCT oil. MCT oil added to drinks or yogurt provides energy and helps increase ketone levels.
- Minerals. Intake of salt and other minerals may be high initially due to changes in water and mineral balance.
- Caffeine. Caffeine is beneficial for increasing energy levels, productivity and fat loss.
- Exogenous ketones. This supplement can help increase ketone levels in the body.
- Creatine. Creatine offers multiple health benefits and improves performance. This can be helpful if you combine a ketogenic diet with exercise.
- Whey protein. Add half a scoop of whey protein to smoothies or yogurts to increase your daily protein intake.
Conclusion:
Some supplements may be helpful as part of a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.
FAQs
Here are answers to some of the most common questions about the ketogenic diet.
- Can I ever eat carbs again?
Yes. However, as a first step, it is important to significantly reduce your carbohydrate intake. After the first 2-3 months, you can eat carbohydrates on special occasions - just return to the diet immediately.
- Will I lose muscle?
Regardless of the diet, there is a risk of loss of muscle mass. However, consuming protein and high levels of ketones can help minimize 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 lead to increased insulin levels and decreased ketone levels. The upper limit is probably around 35% of total calories consumed.
- What should I do if I constantly feel tired, weak or fatigued?
You may not be in complete ketosis or using fats and ketones effectively. To counteract this, reduce your carb intake and return to the points above. Supplements such as MCT oil or ketones may also help.
- My urine smells like fruit. What is this related to?
Don't worry. This is simply due to the release of byproducts produced during ketosis.
- My breath smells strange. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
- I've heard that ketosis is extremely dangerous. It's true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis associated with a ketogenic diet is generally suitable 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 in 3 to 4 weeks. If the problem persists, try eating more fiber-rich vegetables.
To summarize
The ketogenic diet is ideal for people who:
- are overweight
- 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 diet and goals to decide if a ketogenic diet is right for you.