The low-carb, high-fat ketogenic diet, or keto diet for short, has several health advantages.
In fact, a number of studies indicate that this kind of diet can aid in weight loss and health improvement.
Even the prevention of diabetes, cancer, epilepsy, and Alzheimer’s disease may be aided by ketogenic diets.
Here is a comprehensive overview of the keto diet for beginners.
What is a ketogenic diet?
Keto basics
A very low carb, high fat diet, the ketogenic diet is comparable to the Atkins and low carb diets in many ways.
It entails significantly lowering carbohydrate consumption and substituting fat for it. Your body enters a metabolic condition known as ketosis as a result of this carbohydrate restriction.
Your body becomes highly effective at burning fat for energy when this occurs. Additionally, it causes the liver to produce ketones from fat, which the brain may use as fuel.
Blood sugar and insulin levels can be significantly reduced by ketogenic diets. This has various health advantages in addition to the elevated ketones.
SUMMARY
The keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones.
Different types of ketogenic diets
The ketogenic diet comes in a variety of forms, including:
- Standard ketogenic diet (SKD): This diet is heavy in fat, moderate in protein, and extremely low in carbs. Typically, it has just 10% carbohydrates, 20% protein, and 70% fat.
- Cyclical ketogenic diet (CKD): This diet calls for intervals of higher carb refeeds, such as 5 days of ketosis followed by 2 days of high carbs.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High protein ketogenic diet: This is a ketogenic diet in the traditional sense, but with additional protein. Frequently, the breakdown is 60% fat, 35% protein, and 5% carbohydrates.
However, only the conventional and high-protein ketogenic diets have undergone in-depth research. Bodybuilders and athletes choose to utilize cyclical or targeted ketogenic diets as these are more sophisticated approaches.
Although many of the same concepts also apply to the other variations, the majority of the material in this page focuses on the standard ketogenic diet (SKD).
SUMMARY
There are several versions of the keto diet. The standard (SKD) version is the most researched and most recommended.
What is ketosis?
When your body is in ketosis, it switches from using carbohydrates as fuel to using fat as fuel.
It happens when you drastically cut back on carbs, which restricts your body’s ability to produce glucose (sugar), the primary source of energy for cells.
The best strategy to start ketosis is to follow a ketogenic diet. Typically, this entails keeping your daily carb intake between 20 and 50 grams and loading up on good fats like those found in meat, fish, eggs, nuts, and seeds.
It’s also crucial to limit your protein intake. This is because if you take large amounts of protein, it can be turned into glucose and may delay the onset of ketosis.
You could enter ketosis more quickly if you practice intermittent fasting. There are many other ways to fast intermittently, but the most popular one entails eating just for around eight hours a day and fasting for the other sixteen.
There are tests for blood, urine, and breath that can measure the body’s production of ketones to assist identify whether you’ve reached ketosis.
Increased thirst, dry mouth, frequent urination, and decreased hunger or appetite are some signs that you may have entered ketosis.
SUMMARY
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. Modifying your diet and practicing intermittent fasting can help you enter ketosis faster. Certain tests and symptoms can also help determine whether you’ve entered ketosis.
Ketogenic diets can help you lose weight
A ketogenic diet is a powerful tool for reducing weight and disease risk factors.
In fact, studies suggest that the ketogenic diet may be just as successful in helping people lose weight as a low-fat diet.
Furthermore, the diet is so satisfying that you may lose weight without keeping track of your food consumption or monitoring calories.
A very low carb, ketogenic diet was shown to be marginally more successful for long-term weight loss than a low fat diet in one evaluation of 13 research. The average weight loss of those who followed the ketogenic diet was 2 pounds (0.9 kg) more than that of those who followed a low-fat diet.
Additionally, it resulted with reductions in lipid and diastolic blood pressure.
Another study of 34 senior citizens found that those who followed a ketogenic diet for eight weeks shed body fat almost five times faster than those who followed a low-fat diet.
Increased ketones, reduced blood sugar, and enhanced insulin sensitivity could all be important contributors.
Read this page for more information on the ketogenic diet’s impact on weight reduction.
SUMMARY
A ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger.
Ketogenic diets for diabetes and prediabetes
Alterations in metabolism, elevated blood sugar levels, and impaired insulin function are characteristics of diabetes.
You can reduce your body fat by following a ketogenic diet. Excess body fat has been linked to metabolic syndrome, type 2 diabetes, and prediabetes.
According to an older study, the ketogenic diet significantly increased insulin sensitivity by 75%.
Following a ketogenic diet for 90 days significantly decreased hemoglobin A1C levels, a marker of long-term blood sugar control, according to a small study in women with type 2 diabetes.
In a different study of 349 individuals with type 2 diabetes, it was discovered that those who adhered to a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over the course of two years. When taking into account the relationship between type 2 diabetes and weight, this is a significant benefit.
Additionally, they reported better blood sugar control, and over the course of the study, fewer participants used specific blood sugar medications.
See this article on the advantages of low-carb diets for diabetics for more details.
SUMMARY
The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.
Other health benefits of keto
Actually, the ketogenic diet was first used to treat neurological conditions like epilepsy.
Recent research has demonstrated that the diet can help a wide range of medical conditions:
- Heart disease. Risk factors including body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar can all be improved with the ketogenic diet.
- Cancer. Due to its potential to suppress tumor development, the diet is presently being investigated as an additional cancer therapy.
- Alzheimer’s disease. The ketogenic diet may lessen Alzheimer’s disease symptoms and halt the illness’s development.
- Epilepsy. According to studies, the ketogenic diet can significantly reduce seizures in kids with epilepsy.
- Parkinson’s disease. One study discovered that the diet assisted in reducing Parkinson’s disease symptoms, albeit additional research is required.
- Polycystic ovary syndrome. The polycystic ovarian syndrome may be significantly influenced by insulin levels, which can be decreased with the ketogenic diet.
- Brain injuries. According to certain studies, the diet could help traumatic brain injuries heal more quickly.
But bear in mind that most of this study is still in need of confirmation.
SUMMARY
A ketogenic diet may provide many health benefits, especially with metabolic, neurological, or insulin-related diseases.
Foods to avoid
Any food with a lot of carbohydrates should be avoided.
A ketogenic diet calls for the reduction or elimination of the following foods:
- sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- grains or starches: wheat-based products, rice, pasta, cereal, etc.
- fruit: all fruit, except small portions of berries like strawberries
- beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- low fat or diet products: low fat mayonnaise, salad dressings, and condiments
- some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- unhealthy fats: processed vegetable oils, mayonnaise, etc.
- alcohol: beer, wine, liquor, mixed drinks
- sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
SUMMARY
Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.
Foods to eat
The majority of your meals should be centered on these foods:
- meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
- fatty fish: salmon, trout, tuna, and mackerel
- eggs: pastured or omega-3 whole eggs
- butter and cream: grass-fed butter and heavy cream
- cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
- nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- healthy oils: extra virgin olive oil, coconut oil, and avocado oil
- avocados: whole avocados or freshly made guacamole
- low carb veggies: green veggies, tomatoes, onions, peppers, etc.
- condiments: salt, pepper, herbs, and spices
Your diet should mostly consist of entire, single-ingredient meals. Listed below are 44 nutritious low-carb foods.
SUMMARY
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low carb veggies.
A sample keto meal plan for 1 week
Here is an example menu for the first week of a ketogenic diet to get you started:
Monday
- breakfast: veggie and egg muffins with tomatoes
- lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
- dinner: salmon with asparagus cooked in butter
Tuesday
- breakfast: egg, tomato, basil, and spinach omelet
- lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries
- dinner: cheese-shell tacos with salsa
Wednesday
- breakfast: nut milk chia pudding topped with coconut and blackberries
- lunch: avocado shrimp salad
- dinner: pork chops with Parmesan cheese, broccoli, and salad
Thursday
- breakfast: omelet with avocado, salsa, peppers, onion, and spices
- lunch: a handful of nuts and celery sticks with guacamole and salsa
- dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
Friday
- breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
- lunch: ground beef lettuce wrap tacos with sliced bell peppers
- dinner: loaded cauliflower and mixed veggies
Saturday
- breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms
- lunch: Zucchini and beet “noodle” salad
- dinner: white fish cooked in coconut oil with kale and toasted pine nuts
Sunday
- breakfast: fried eggs with and mushrooms
- lunch: low carb sesame chicken and broccoli
- dinner: spaghetti squash Bolognese
As each type of food offers unique nutrients and health advantages, it is always advisable to cycle the veggies and meat over an extended period of time.
Check out this keto shopping list and these 101 delicious low-carb recipes for a ton of meals.
SUMMARY
You can eat a wide variety of tasty and nutritious meals on a ketogenic diet. It’s not all meats and fats. Vegetables are an important part of the diet.
Healthy keto snacks
Here are some nutritious, keto-friendly snacks in case you become hungry in between meals:
- fatty meat or fish
- cheese
- a handful of nuts or seeds
- keto sushi bites
- olives
- one or two hard-boiled or deviled eggs
- keto-friendly snack bars
- 90% dark chocolate
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- bell peppers and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- beef jerky
- smaller portions of leftover meals
- fat bombs
SUMMARY
Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.
Keto tips and tricks
Although beginning a ketogenic diet might be difficult, there are a few strategies you can employ to make it simpler.
- To establish how your favorite foods may fit into your diet, start by being familiar with food labels and examining the grams of fat, carbohydrates, and fiber.
- Making your meals ahead of time can also be advantageous and save you time throughout the week.
- You may create your own unique menu using the keto-friendly recipes and meal suggestions found on several websites, food blogs, apps, and cookbooks.
- For a quick and practical method to eat keto meals at home, some meal delivery services even provide keto-friendly selections.
- When you’re pressed for time, consider nutritious frozen keto meals.
- You might also want to think about carrying your own food when attending social events or visiting family and friends. This can make it much simpler to control urges and follow your meal plan.
SUMMARY
Reading food labels, planning your meals ahead, and bringing your own foods when visiting family and friends can make it much easier to stick to the ketogenic diet.
Tips for eating out on a ketogenic diet
You can make a lot of restaurant dishes keto-friendly.
Most restaurants serve some type of cuisine that is centered on meat or fish. Order this and add more veggies in place of any high-carb meal.
Egg-based dishes, such an omelet or eggs and bacon, are another excellent choice.
Burgers without buns are another favorite. Alternatively, you might substitute veggies for the fries. Add more bacon, cheese, eggs, avocado, or cheese.
Any sort of meat can be ordered at Mexican restaurants with additional cheese, guacamole, salsa, and sour cream.
Request a mixed cheese platter or berries and cream for dessert.
SUMMARY
When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.
Side effects and how to minimize them
Although the majority of healthy individuals find the ketogenic diet to be safe, there may be some early adverse effects while your body adjusts.
These side effects, sometimes known as the keto flu, have some anecdotal support. According to accounts from some eating plan participants, it normally ends within a few days.
Diarrhea, constipation, and vomiting have all been listed as symptoms of the keto flu. Other, less typical signs and symptoms are:
- poor energy and mental function
- increased hunger
- sleep issues
- nausea
- digestive discomfort
- decreased exercise performance
For the first few weeks, you can follow a typical low-carb diet to reduce this. This might train your body to burn fat more efficiently before you cut off all carbohydrates.
Adding more salt to your meals or taking mineral supplements may be helpful because a ketogenic diet can also alter the water and mineral balance of your body. Consult your doctor about your dietary requirements.
It’s crucial to eat until you’re satisfied and to refrain from cutting calories excessively, at least at first. A ketogenic diet typically results in weight loss without purposeful calorie restriction.
SUMMARY
Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.
Risks of the keto diet
Long-term use of the ketogenic diet may have significant drawbacks. Trusted Source, mentioning the following risks:
- low protein in the blood
- extra fat in the liver
- kidney stones
- micronutrient deficiencies
For those with type 2 diabetes, sodium-glucose cotransporter 2 (SGLT2) inhibitors can raise the risk of diabetic ketoacidosis, a potentially fatal illness that raises blood acidity. The ketogenic diet should be avoided by anyone using this medicine.
To assess the long-term safety of the ketogenic diet, more study is being conducted. To help you make decisions, let your doctor know about your eating schedule.
SUMMARY
There are some side effects to the keto diet about which you should speak to your doctor if you plan to stay on the diet long term.
Supplements for a ketogenic diet
Although they are not necessary, certain vitamins can be helpful.
- MCT oil. Added to beverages or yogurt, MCT oil provides energy and helps raise ketone levels. MCT oil may be bought online.
- Minerals. Due to changes in the balance of the minerals in the water, adding salt and other minerals might be crucial when first starting off.
- Caffeine. Caffeine can have benefits for energy, fat loss, and performance.
- Exogenous ketones. This supplement may help raise the body’s ketone levels.
- Creatine. Numerous advantages for health and performance are offered by creatine. This can be beneficial if you combine a ketogenic diet with physical activity.
- Whey. To improve your daily protein consumption, add half a scoop of whey protein to smoothies or yogurt. Purchase delicious whey products online.
SUMMARY
Certain supplements can be beneficial on a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.
Frequently asked questions
Here are answers to some of the most common questions about the ketogenic diet.
1. Can I ever eat carbs again?
Yes. To start, you should drastically cut back on your carbohydrate consumption. You can indulge in carbohydrates on rare occasions after the first two to three months; just get back on the diet right afterwards.
2. Will I lose muscle?
Any diet has the chance of causing some muscle loss. However, if you lift weights, a high protein diet and high ketone level may aid to reduce muscle loss.
3. Can I build muscle on a ketogenic diet?
Yes, however it might not be as effective as on a diet high in moderate carbs. Read this page for additional information regarding low-carb or ketogenic diets and exercise performance.
4. How much protein can I eat?
A modest amount of protein is advised since a very high consumption might raise insulin levels and reduce ketones. The top limit is probably around 35% of total calorie consumption.
5. What if I am constantly tired, weak, or fatigued?
You could not be fully ketotic or effectively using fats and ketones. Reduce your carb consumption and go over the suggestions above to combat this. Supplements such as MCT oil or ketones may be beneficial.
6. My urine smells fruity. Why is this?
Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis.
7. My breath smells. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
8. I heard ketosis was extremely dangerous. Is this true?
People frequently mix up ketosis with ketoacidosis. While ketosis with a ketogenic diet is often safe for healthy individuals, ketoacidosis is harmful. Before beginning any new diet, consult your doctor.
9. I have digestion issues and diarrhea. What can I do?
After three to four weeks, this typical adverse effect usually disappears. If it persists, consider consuming more vegetables high in fiber.
The bottom line
A ketogenic diet can be great for people who:
- are overweight
- have diabetes
- are looking to improve their metabolic health
Elite athletes or those looking to gain a lot of muscle or weight could find it less suited.
Additionally, it could not fit with the interests and lifestyles of certain people. If you want to know if a ketogenic diet is good for you, talk to your doctor about your objectives and eating schedule.