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.
The ketogenic diet may also be beneficial during the treatment of diabetes, cancer, epilepsy, and Alzheimer's disease.
Here is a detailed guide on keto diet for beginners.
What is ketogenic diet?
The ketogenic diet is a very low-carb, high-fat diet that has many similarities with the Atkins diet and low-carb diets.
It involves sharply reducing carbohydrate intake and replacing them 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 in the liver into ketones, which can supply energy to the brain.
The ketogenic diet can lead to significant reductions in blood sugar and insulin levels. This, along with the increased ketone content, offers 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 many variations of the ketogenic diet, including:
- standard ketogenic diet, It is a very low carbohydrate, moderate protein, high fat diet. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
- Cyclical Ketogenic Diet, This diet involves a period of high-carbohydrate relapse, such as 5 ketogenic days followed by 2 high-carbohydrate days.
- targeted ketogenic diet, This diet allows you to add carbohydrates during your workout.
- 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% carbohydrate.
However, only the standard ketogenic diet and the high-protein ketogenic diet have been studied intensively. Cycling or targeted ketogenic diets are more advanced methods that are primarily used by bodybuilders or athletes.
The information in this article applies primarily to the standard ketogenic diet, although the same principles apply to other versions as well.
conclusion:
There are many 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 happens when you significantly reduce your carbohydrate intake by restricting 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 need to limit your carbohydrate intake to about 20-50 grams per day and include meat, fish, eggs in your diet. Fatty foods like nuts and healthy oils have to be included.
It is also important to reduce your protein intake. This is because protein can be converted into glucose when consumed in large amounts, which can slow down your transition into ketosis.
Intermittent fasting can also help you get into ketosis faster. There are several different forms of intermittent fasting, but the most common method involves restricting food intake to about 8 hours a day and eating the rest for 16 hours. Including fasting till.
To determine if you have entered a state of ketosis, you can use special blood, urine, and breath tests that measure the amount of ketones produced by your body.
Some symptoms that may also indicate that you have entered ketosis include increased thirst, dry mouth, frequent urination, and loss of 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. Some tests and symptomsCan also help determine if you have entered ketosis.
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 ketogenic diets may be as effective as low-fat diets for weight loss.
Plus, the diet is so filling 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 at long-term weight loss than a low-fat diet. People following the keto diet lost an average of 0. 5 percent more weight than the low-fat diet group. . 9 kg more lost.
Additionally, it also reduced 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, low blood sugar, and increased insulin sensitivity may also play an important role.
conclusion:
The ketogenic diet may help you lose a little more weight than a low-fat diet. This will keep you feeling full throughout the day.
Ketogenic diet for diabetes and prediabetes
Diabetes mellitus is characterized by metabolic changes, high blood sugar levels, and impaired insulin function.
The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.
An earlier 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.
Another study of 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 11. 9 kilograms over a 2-year period. Considering the relationship between body weight and type 2 diabetesThis is an important advantage when doing.
In addition, they also experienced improvements in blood sugar control, and the use of certain blood sugar-lowering medications decreased among participants throughout the study.
conclusion:
Ketogenic diets can improve insulin sensitivity and induce fat loss, which offers important health benefits for people with type 2 diabetes or prediabetes.
Other benefits of ketogenic diet
The ketogenic diet actually originated as a tool to treat neurological diseases like epilepsy.
Studies have shown that the diet is beneficial for a variety of diseases:
- heart disease, The ketogenic diet may 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 may help 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 helps relieve symptoms of Parkinson's disease.
- polycystic ovary syndrome, The ketogenic diet may help lower insulin levels, which can play a key role in PCOS.
- brain injuries, Some studies suggest that diet may improve the outcome of traumatic brain injuries.
However, keep in mind that research in many of these areas is far from conclusive.
conclusion:
The ketogenic diet may provide many health benefits, especially for metabolic, neurological or insulin-related diseases.
foods to avoid
You should limit your intake of any foods rich in carbohydrates.
Here is a list of foods to reduce or eliminate on the ketogenic diet:
- sweet products: Carbonated drinks, fruit juice, smoothies, cakes, ice cream, candy, etc.
- grain or starch: Wheat based products, rice, pasta, cereals, etc.
- Fruit: all fruits except small portions of berries such as strawberries
- beans or legumes: Peas, beans, lentils, gram, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- low-fat or diet foods: low-fat mayonnaise, salad dressings and spices
- some spices or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc.
- unhealthy fats: Refined vegetable oil, mayonnaise, etc.
- Liquor: Beer, Wine, Spirits, Mixed Drinks
- sugar free diet products: Candies, syrups, puddings, sweeteners and sugar-free desserts, etc.
conclusion:
Avoid carbohydrate-based foods like grains, sugar, legumes, rice, potatoes, candy, juice 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, turkey
- fatty fish: mackerel, herring, anchovies, 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.
- healthy oil: Extra virgin olive oil, coconut oil and avocado oil
- Avocado: whole avocado or fresh made guacamole
- low carb vegetables: Green vegetables, tomatoes, onions, chillies, etc.
- Spices: salt, pepper, herbs and spices
It's best to base your diet on whole, single-ingredient foods.
conclusion:
Base the majority of your diet on foods like meat, fish, eggs, butter, nuts, healthy oils, avocados and 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: Milkshake with almond milk, peanut butter, spinach, cocoa powder and strawberry pieces and stevia
- dinner: Cheese Tacos with Salsa
Wednesday
- Breakfast: Nut Milk Chia Pudding 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: A portion of chicken and grilled zucchini stuffed with pesto and cream cheese
Friday
- Breakfast: Whole milk yogurt with unsweetened Greek yogurt, peanut butter, cocoa powder and berries
- dinner: Tacos with salad and ground beef with chopped bell peppers
- dinner: Cauliflower baked with cheese and ham and mixed vegetables
Saturday
- Breakfast: Cheesecake with blueberries (without flour) and a side dish of grilled mushrooms
- 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 between vegetables and meat over long periods of time, as each type provides different nutrients and health benefits.
conclusion:
On the 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 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
- Full-fat Greek yogurt mixed with nut butter and cocoa powder
- Capsicum and Guacamole
- Strawberries and Plain Cheese
- Celery with Salsa and Guacamole
- beef jerky
- small portions of leftover food
conclusion:
Great snacks for the keto diet include meat, 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 during your body's adjustment period.
There is some anecdotal evidence of these effects, often referred to as keto flu.
Based on reports from some people 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 poor mental functioning
- Headache
- increased feeling of hunger
- sleep problems
- nausea
- discomfort from the digestive system
- decreased 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 before eliminating carbs completely.
The ketogenic diet can also change your body's water and mineral balance, so adding salt to your food or taking a mineral supplement may help. Talk to your doctor about your nutritional needs.
When starting a keto diet, it is important that you eat until you are full and not restrict your calorie intake too much. Typically, ketogenic diets result in weight loss without intentional calorie restriction.
conclusion:
Starting a ketogenic diet can limit many side effects. Before starting a keto diet, try following a regular low-carb diet and taking mineral supplements for the first few weeks.
risks of keto diet
Following a ketogenic diet for a long period of time may have some negative effects, including the following risks:
- low blood protein levels
- excess fat in the liver
- kidney stones
- micronutrient deficiencies
A type of drug for type 2 diabetes called sodium-glucose cotransporter 2 (SGLT2) inhibitors may increase the risk of diabetic ketoacidosis, a dangerous condition that increases the acidity of the blood. Anyone taking this drug may be at risk for ketoacidosis. Diet should be avoided.
More research is currently being conducted to determine the long-term safety of the keto diet. Tell your doctor about your diet plan so he can make wise choices.
conclusion:
There are some side effects of the keto diet that you should talk to your doctor about if you plan to stay on the diet for a long time.
Supplements for 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, 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 and for fat loss.
- exogenous ketones, This supplement may help increase ketone levels in the body.
- creatine, Creatine provides many health benefits and enhances performance. It may help if you combine the ketogenic diet with exercise.
- buttermilk protein, Add half a scoop of whey protein to smoothies or yogurt to increase your daily protein intake.
conclusion:
Some supplements may be helpful on the ketogenic diet. These include exogenous ketones, MCT oil, and minerals.
general question
Here are answers to some of the most common questions about the ketogenic diet.
- Can I ever eat carbs again?
Yes. However, it is important to reduce your carbohydrate intake significantly in the beginning. After the first 2-3 months, you can eat carbohydrates on special occasions - just go back to the diet immediately.
- Will I lose muscle?
There is a risk of losing muscle with any diet. However, increasing protein intake and high ketone levels can help reduce muscle loss, especially if you lift weights.
- Can I gain 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 much intake can cause insulin levels to rise and ketone levels to drop. 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 fully in ketosis or using fats and ketones effectively. To counter this, reduce your carbohydrate intake and go back to the points above. MCT oil or ketones such asSupplements may also help.
- My urine smells fruity. What is it related to?
Do not panic. This is simply due to the release of by-products 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 heard that ketosis is extremely dangerous. Is this 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.
Abbreviation
The ketogenic diet is great for people who:
- are overweight
- diabetes
- Want to improve your metabolic health
It may be less suitable for professional athletes or those looking to gain muscle 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.