What is the ketogenic diet
The ketogenic diet (or keto diet for short) is a low-carb, high-fat eating plan that offers many health benefits.
In fact, around 20 studies show that this type of diet can help you lose weight and improve your health.
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer's.
Here's a detailed beginner's guide to the keto diet.
What is a ketogenic diet?
The ketogenic diet is a low-carb, high-fat eating plan that shares many similarities with the Atkins and low-carb diets.
This diet involves drastically reducing carbohydrates and replacing them with fat. This decrease puts the body into a metabolic state called ketosis.
When this happens, the body becomes incredibly efficient at converting all fat into energy. It also converts fat into ketones within the liver, which can supply more energy to the brain.
Ketogenic diets can cause reductions in blood sugar and insulin levels. This, along with the increase in ketones, provides numerous health benefits.
SUMMARY: The keto diet is a low-carbohydrate, high-fat eating plan. It lowers blood sugar and insulin levels, and a transition occurs in the body's metabolism in which carbohydrates are replaced by fats and ketones.
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Different types of ketogenic diets
There are many versions of ketogenic diets, including:
The standard ketogenic diet (SCD): It is an eating plan very low in carbohydrates, with a moderate intake of protein, and high in fat. It normally contains 75% fat, 20% protein, and only 5% carbohydrates.
The Cyclic Ketogenic Diet (CCD): This plan involves periods of higher-carb loadings, for example, 5 keto days followed by 2 carb days.
The adapted ketogenic diet (DCA): This allows you to add carbohydrates on training days.
The high-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. Normal is usually 60% fat, 35% protein, and 5% carbohydrates.
However, only the standard and high-protein ketogenic diets have been thoroughly studied. Cyclical or adapted diets are more advanced methods and are mainly used by athletes or bodybuilders.
The information in this article applies primarily to the standard ketogenic diet (SCD), although most of the principles apply to the other types as well.
SUMMARY: There are many versions of the keto diet. The standard version (DCE) is the most researched and recommended.
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Ketogenic diets can help you lose weight
A ketogenic diet is an effective way to lose weight and reduce risk factors for some diseases.
In fact, research shows that the ketogenic diet outperforms commonly recommended low-fat diets.
What's more, the goal of the diet is so that you can lose weight without counting calories or keeping track of your calorie intake.
One study found that people who follow a ketogenic diet lose 2.2 times more weight than those who cut calories and fat. Triglycerides and HDL cholesterol levels also show improvement.
Another study found that people on ketogenic diets lose 3 times more weight than those following traditional diets recommended by Diabetes UK.
There are many reasons why the ketogenic diet is better than low-fat diets, including increased protein intake, which provides numerous benefits.
Increased ketones, decreased blood sugar levels, and improved insulin sensitivity may also play a role.
SUMMARY: A ketogenic diet can help you lose much more weight than a low-fat diet, which can be achieved without starvation.
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Ketogenic diets for diabetes and prediabetes
Diabetes is characterized by changes in metabolism, increased blood sugar, and impaired insulin functions.
The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.
One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% increase.
In another study of people with type 2 diabetes, it was found that 7 of 21 participants were able to stop taking all of their diabetes medications.
In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) lost by the high-carb group. This is an important benefit when you consider the relationship between weight and type 2 diabetes.
Additionally, 95.2% of the ketogenic group were able to stop or reduce diabetes medications, compared to 62% of the high-carb group.
SUMMARY: The ketogenic diet can boost insulin sensitivity and cause fat loss, which has many health benefits in people with type 2 diabetes or prediabetes.
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Other health benefits of the keto diet
Today's ketogenic diet originated as a way to treat neurological conditions, such as epilepsy.
Some studies have shown that diet can have benefits for a wide variety of diseases:
Heart disease: The ketogenic diet can improve risk factors such as body fat, HDL cholesterol levels, blood pressure, and blood sugar.
Cancer: Today, this diet has been used to treat many types of cancer and reduce the growth of tumors.
Alzheimer's: The keto diet may reduce symptoms of Alzheimer's and slow its progression.
Epilepsy: Research has shown that the ketogenic diet can greatly reduce seizures in children.
Parkinson's: One study found that diet helped improve Parkinson's symptoms.
Polycystic ovary syndrome: The ketogenic diet can help lower insulin levels, which may play a role in PCOS.
Brain injuries: An animal study found that diet can reduce concussions and help patients recover from concussions.
Acne: Lowering insulin levels and reducing your intake of sugar or processed foods may improve acne.
However, it should be noted that the studies carried out are far from conclusive.
SUMMARY: A ketogenic diet could provide many health benefits, especially in metabolic, neurological, or insulin-related diseases.
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Foods to avoid
Any foods high in carbohydrates should be avoided.
Here is a list of foods that should be reduced or eliminated on a ketogenic diet:
Sugary foods: Soft drinks, fruit juices, smoothies, cakes, ice cream, sweets, etc.
Cereals or starches: Products derived from wheat, rice, pasta, cereals, etc.
Fruit: All fruits except small portions of berries, such as strawberries.
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root and tuber vegetables: Potatoes, potatoes, carrots, charities, etc.
Dietary or low-fat products: These are usually highly processed and high in carbohydrates.
Some condiments or sauces: Above all, those that contain sugar and saturated fats.
Saturated fats: Limit the intake of refined oils, mayonnaise, etc.
Alcohol: Due to their high carbohydrate content, many alcoholic beverages should be eliminated on a ketogenic diet.
Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels. These foods also tend to be highly processed.
SUMMARY: Avoid foods rich in carbohydrates, such as grains, sugars, legumes, rice, potatoes, sweets, juices, and most fruits.
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Foods to eat
You should base most of your meals around these foods:
Meat: Red meat, ribeye, ham, sausage, bacon, chicken, and turkey.
Oily fish: Like salmon, trout, tuna, and mackerel.
Eggs: Look for eggs rich in omega 3 and pasteurized.
Butter and cream: If possible, look for foods that have been fed on grass.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue, or mozzarella).
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Above all, extra virgin olive oil, coconut oil, and avocado oil.
Avocado: Whole avocados or naturally made guacamole.
Low Carb Vegetables: Most green vegetables, tomatoes, onions, bell peppers, etc.
Seasonings: You can use salt, pepper, some healthy herbs, and spices.
It is best if the diet is based mainly on whole foods with only one ingredient.
SUMMARY: Base the majority of your diet on foods like meat, eggs, butter, healthy oils, avocados, and low-carb vegetables.
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Example: Ketogenic eating plan for 1 week
To help you get started, here is an example of a 1-week ketogenic meal plan:
Monday
Breakfast: Bacon, eggs, and tomatoes.
Lunch: Chicken salad with olive oil and feta cheese.
Dinner: Salmon with asparagus cooked in butter.
Tuesday
Breakfast: Eggs, tomatoes, basil, and goat cheese omelet.
Lunch: Almond milk, peanut butter, cocoa powder, and milkshake with stevia.
Dinner: Meatballs, cheddar cheese, and vegetables.
Wednesday
Breakfast: A ketogenic milkshake.
Lunch: Seafood salad with olive oil and avocado.
Dinner: Pork chops with Parmesan cheese, broccoli, and salad.
Thursday
Breakfast: Tortilla with avocado, sauce, peppers, onion, and spices.
Lunch: A handful of nuts and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and cream cheese accompanied by vegetables.
Friday
Breakfast: Unsweetened yogurt with peanut butter, cocoa powder, and stevia.
Lunch: Veal sautéed and cooked in coconut oil with vegetables.
Dinner: Rare hamburger with bacon, egg, and cheese.
Saturday
Breakfast: Cheese and ham omelet with vegetables.
Lunch: Some slices of ham and cheese with nuts.
Dinner: White fish, eggs, and spinach cooked in olive oil.
Sunday
Breakfast: Fried eggs with bacon and mushrooms.
Lunch: Hamburger with sauce, cheese, and guacamole.
Dinner: Steaks with eggs and salad.
Try to vary between vegetables and meat over a long season, as each provides different nutrients and health benefits.
SUMMARY: You can eat a wide variety of tasty and nutritious foods on a ketogenic diet.
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Ketogenic and healthy snacks
In case you get hungry between meals, here are some healthy keto snacks:
Fatty meat or fish
Cheeze
A handful of nuts or seeds
cheese with olives
1 or 2 hard-boiled eggs
dark chocolate 90%
Low-carb milkshake with almond milk, cocoa powder, and nut butter
Whole milk yogurt with nut butter and cocoa powder
Strawberries and cream
Celery with sauce and guacamole
Smaller portions of leftover meals
SUMMARY: The best snacks for a ketogenic diet include pieces of meat, cheese, hard-boiled eggs, nuts, and dark chocolate.
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Tips for eating out and following a ketogenic diet
It's not too hard to find many restaurants with keto foods when eating out.
Most restaurants offer meat or fish dishes. You can order any of these foods and replace them with any high-carbohydrate meal with extra vegetables.
Egg meals are also a great option, such as an omelet or bacon and eggs.
Another ideal dish is a rare hamburger. You could also replace the fries with vegetables. Add extra avocado, cheese, bacon or eggs.
At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.
For dessert, you can order a board with assorted cheeses or berries with cream.
SUMMARY: When eating out, order a plate with meat, fish or eggs. Add extra vegetables instead of carbohydrates or starches, and have cheese for dessert.
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Side effects and how to minimize them
Although the ketogenic diet is safe for healthy people, there may be some side effects at first as the body adjusts.
You can suffer from the famous keto flu, which lasts a few days.
The keto flu causes decreased energy and mental capacity, increased feelings of hunger, sleep problems, nausea, digestive upset, and decreased exercise performance.
To minimize this problem, you can try following a standard, low-carb diet for the first week. This could teach the body to burn more fat before it eliminates carbohydrates completely.
A ketogenic diet can also change the body's water and mineral balance, so you can add extra salt to your meals or take mineral supplements.
For minerals, try to get 3,000 to 4,000 mg of sodium, 1,000 mg of potassium, and 300 mg of magnesium daily to minimize side effects.
At least initially, it's important to eat until you feel full and avoid restricting calories too much. Typically, the ketogenic diet causes weight loss without intentional caloric reduction.
SUMMARY: Many of the side effects of starting the ketogenic diet can be limited. Introducing the diet gradually and taking mineral supplements can improve them.
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Supplements for a ketogenic diet
Although it is not necessary to take supplements, they can be useful.
TMC Oil: Add to beverages or yogurt as it provides energy and helps increase ketone levels.
Minerals: Add salt and other minerals when you start the diet, as it can be important to balance water and mineral levels.
Caffeine: Caffeine may have benefits for energy, fat loss, and performance.
Exogenous Ketones: This supplement may help increase ketone levels in the body.
Creatine: Provides numerous health and performance benefits. It can help if you combine a ketogenic diet with exercise.
Whey protein: Add a half scoop of whey protein to smoothies or yogurt to increase your daily protein intake.
SUMMARY: Some supplements may be beneficial to the ketogenic diet. Among them, we find exogenous ketones, TMC oil, and minerals.
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Frequently asked questions
Here are some answers to the most frequently asked questions about the ketogenic diet.
- Can I go back to eating carbohydrates?
Yes, but it is important that you reduce your carbohydrate intake significantly. After the first 2 or 3 months, you can eat carbohydrates on special occasions, but go back to the diet immediately afterward
- Will I lose muscle?
There is a risk of losing muscle on any diet. However, high protein intake and ketone levels can help minimize muscle loss, especially if you lift weights.
- Can I build muscle on a ketogenic diet?
Yes, but it's not going to be as easy as on a moderate-carb diet.
- Do I need to carb load?
No, but it can be beneficial to incorporate some days with more calories than normal.
- How much protein can I eat?
Protein should be moderate, as high intake can cause spikes in insulin levels and lower ketones. The upper limit is probably 35% of total calorie intake.
- What if I feel constantly tired, weak, or fatigued?
You may not be following the ketogenic diet properly or your body may not be using fats and ketones correctly. To counteract this, lower your carbohydrate intake and continue with the tips discussed above. Taking TMC oil or ketone supplements may also help.
- Why does my urine smell fruity?
Don't worry, it's simply due to the removal of products that are created during ketosis.
- What can I do if my breath smells bad?
It is a very common side effect. Try drinking plain fruit-flavored water or chewing sugar-free gum.
- Is it true that ketosis is very dangerous?
People often confuse ketosis with ketoacidosis. The first is a natural procedure, while the second only appears when there is uncontrolled diabetes.
Ketoacidosis is dangerous, but the ketosis that occurs during a ketogenic diet is perfectly normal and healthy.
- What can I do if I have digestion problems and diarrhea?
This side effect usually passes after 3 to 4 weeks. If it persists, try eating more fiber-rich vegetables. Magnesium supplements can also help with constipation.
Ketogenic diets are great, but not for everyone
A ketogenic diet can be great for people who are overweight, diabetic, or want to improve their metabolic health.
It may be less suitable for elite athletes or those who want to gain a large amount of muscle or weight.
Also, like any diet, it will only work if you work hard and stick to it. The results will appear in the long term.
Having said that, few things are as proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.
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