The ketogenic diet (or keto diet for short) is a low-carb, high-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.
A ketogenic diet may even be beneficial 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, high-fat diet that has many similarities to the Atkins diet and low-carb diets.
This involves drastically 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 is incredibly efficient at burning fat for energy.Also, fats are converted into ketones in the liver, which can provide energy to the brain.
A ketogenic diet can significantly reduce blood sugar and insulin levels.This provides some health benefits along with increased ketone content.
Opinion: 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:
- The standard ketogenic diet.This is a very low carb, moderate protein, high fat diet.It usually consists of 70% fat, 20% protein and only 10% carbohydrates.
- The cyclic ketogenic dieta.This diet includes periods of high carb reeating, such as 2 high carb days followed by 5 ketogenic days.
- The targeted ketogenic diet.This diet allows you to add carbohydrates during your workouts.
- High protein ketogenic diet.It is similar to a standard ketogenic diet, but includes more protein.Relatively often it is 60% fat, 35% protein and 5% carbohydrate.
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 primarily 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.
Opinion: 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 as an energy source instead of carbohydrates.
This occurs when you eat too much carbohydrate, limiting your body's supply of glucose (sugar), 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 20-50 grams per day and include fatty foods such as meat, fish, eggs, nuts and healthy fats 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.
Intermittent fasting can also help you get into ketosis faster.There are many different types of intermittent fasting, but the most common method is to restrict food intake for 8 hours a day and fast for the remaining 16 hours.
To determine if you're 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 are thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Opinion: 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 whether you are in ketosis.
A ketogenic diet can help you lose weight
A ketogenic diet is an effective way to lose weight and reduce risk factors for disease.
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 at long-term weight loss than a low-fat diet.After the keto diet, people lost an average of 0.9 kg more than the low-fat diet group.
Moreover, diastolic blood pressure and triglyceride levels were reduced.
Another study of 34-year-old adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times less fat than those who followed a low-fat diet.
Increased ketones, low blood sugar, and increased insulin sensitivity may also play a role.
Opinion: A ketogenic diet may help you lose a little more weight than a low-fat diet.It 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 fat, which is closely related to type 2 diabetes, diabetes and metabolic syndrome.
A recent study found that a ketogenic diet improved insulin sensitivity by 75%.
A small study of women with type 2 diabetes significantly reduced hemoglobin A1C, a measure of long-term blood sugar control, following a ketogenic diet for 90 days.
Another study of 349 people with type 2 diabetes found that those following 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.
In addition, they also improved blood sugar control and decreased use of certain blood sugar-lowering medications among participants throughout the study.
Opinion: A ketogenic diet can improve insulin sensitivity and promote 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 disorders such as epilepsy.
Studies have shown that the diet is beneficial for various diseases:
- Subcardiac.A ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar levels.
- Cancer.Diet is now considered as an adjunct treatment for cancer as it can help slow tumor growth.
- Alzheimer's disease.A keto diet may help reduce symptoms and slow the progression of Alzheimer's disease.
- Epilepsy.Research shows 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 relieve symptoms of Parkinson's disease.
- Polycystic ovary syndrome.A ketogenic diet can help with insulin levels, which can play a key role in PCOS.
- Brain injury.Some studies suggest that diet can improve outcome in traumatic brain injuries.
But keep in mind that research in many of these areas is far from conclusive.
Opinion: A ketogenic diet can provide many health benefits, especially for metabolic, neurological, or insulin-related diseases.
Foods to avoid
You should limit your intake of foods high in carbohydrates.
Here is a list of foods to reduce or eliminate on a ketogenic diet:
- Sweet products: carbonated drinks, juice, smoothies, cakes, ice cream, candy, etc.
- Grains or starches: wheat-based products, rice, pasta, cereals, etc.
- Fruit: All fruits except small parts 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 foods: low-fat mayonnaise, salad dressing, and relish
- Some flavors or sauces: bbq sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats: refined vegetable oils, mayonnaise, etc.
- Alcohol: beer, wine, spirits, mixed drinks
- Sugar-free diet products: candies, syrups, puddings, sugar-free sweeteners and desserts, etc.
Opinion: Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, candy, 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, sausage, bacon, chicken, chicken, turkey
- Oily fish: mackerel, herring, anchovy, trout, salmon, tuna
- Egg: chicken and quail eggs
- Butter and creamOrganic 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.
- Healthy fats: 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.
- Advand: salt, pepper, herbs and spices
It's best to base your diet entirely on single-ingredient foods.
Opinion: Base the majority of your diet on foods like meat, fish, eggs, butter, nuts, healthy fats, avocados, and plenty of vegetables.
Sample menu for 1 week
To help you get started, here's a sample ketogenic diet meal plan for one week:
Monday
- Breakfast: Herb and egg muffins with tomatoes
- Lunch: Chicken salad with olive oil, feta cheese, olives and side dish
- Lunch: Salmon with asparagus
Tuesday
- Breakfast: egg, tomato, basil and spinach omelette
- Lunch: milkshake with almond milk, peanut butter, spinach, cocoa powder and strawberry pieces and stevia
- Lunch: Cheese Tacos with Salsa
on Wednesday
- Breakfast: nut milk chia pudding topped with coconut and blackberry
- Lunch: Avocado salad with shrimp
- Lunch: Parmesan bacon, broccoli and salad
Thursday
- Breakfast: Omelette with avocado, salsa, peppers, onions and spices
- Lunch: Celery sticks with a handful of nuts and guacamole and salsa
- Lunch: Chicken topped with pesto and cream cheese and a side of grilled zucchini
Friday
- Breakfast: Whole milk yogurt with sweetened Greek yogurt, peanut butter, cocoa powder, and berries
- Lunch: Lettuce and ground beef tacos with chopped bell peppers
- Lunch: cauliflower cooked with cheese and ham and mixed vegetables
Saturday
- Breakfast: a side dish of blue cheese (without flour) and grilled mushrooms
- Lunch: Zucchini and beet noodle salad
- Lunch: Kagam and roasted pine nuts cooked in coconut oil
Sunday
- Breakfast: Scrambled eggs with mushrooms
- Lunch: chicken with sesame seeds and broccoli
- Lunch: Spaghetti Squash with Bolognese
Always try to alternate between vegetables and meat over the long term, as each type provides different nutrients and health benefits.
Opinion: You can eat a variety of delicious and nutritious foods on the ketogenic diet.You don't need to eat only meat and fats.Vegetables are an important part of the diet.
Healthy Keto Snacks
If you're feeling hungry between meals, here are some healthy snacks approved for the ketogenic diet:
- fatty meat or fish
- cheese
- a handful of nuts or seeds
- Keto sushi
- olive
- one or two hard-boiled or deviled eggs
- Keto Friendly Bars
- 90% dark chocolate
- Fat-Greek Greek yogurt mixed with nut butter and cocoa powder
- chili and guacamole
- strawberries and plain cottage cheese
- Celery with salsa and guacamole
- beef jerky
- small parts of the remains
Opinion: The big snacks on the KETO diet include meat, cheese, olives, hard-boiled eggs, nuts, raw vegetables, and dark chocolate.
Side effects and can be minimized
While the ketogenic diet is generally safe for the healthiest of people, your body may experience some initial side effects during the adjustment period.
There is some anecdotal evidence of these effects, often referred to as the Keto flu.
According to some people's reports on the meal plan, it usually ends 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 deterioration
- mental function
- headache
- The feeling of hunger increased
- Sleep problems
- nausea
- Discomfort with the digestive system
- performance decreased
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 cutting it out completely.
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, don't limit your food and calorie intake too much until you're full.Typically, a ketogenic diet results in weight loss without intentional calorie restriction.
Opinion: Many side effects can be limited from starting a ketogenic diet.Before starting a KETO diet, try a regular low-carb diet and mineral supplements for the first few weeks.
Risks of the KETO Diet
Long-term adherence to a ketogenic diet can have some negative effects, including the following risks:
- low blood protein levels
- excess fat in the liver
- Kidney stones
- lack of microcredit
A type of diabetes medicine called sodium-glucose cotransporter 2 (SGLT2) inhibitors 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.Talk to your doctor about your doctor's plan, so he can make a wise choice.
Opinion: 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.