The Ketogenic Diet: A Detailed Beginner’s Guide to Keto

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The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.

In fact, many 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 disease.

Here is a detailed beginner’s guide to the keto diet.

https://www.youtube.com/watch?v=yVtsq01fqB0

What is a ketogenic diet?

Keto basics

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.

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

There are several versions of the ketogenic diet, including:

• Standard ketogenic diet (SKD):
  This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
• Cyclical ketogenic diet (CKD):
  This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
• Targeted ketogenic diet (TKD):
  This diet allows you to add carbs around workouts.
• High protein ketogenic diet:
  This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

SUMMARY

There are several versions of the keto diet. The standard (SKD) version is the most researched and most recommended.

What is ketosis?

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.

It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.

Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours.

Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body.

Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

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 an effective way to lose weight and lower risk factors for disease.

In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet.

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake.

One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet.

What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels.

Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet.

The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role.

For more details on the weight loss effects of a ketogenic diet, read this article.

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

Diabetes is characterized by changes in metabolism, high blood sugar, 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 increased insulin sensitivity by 75%.

A small study of women with type 2 diabetes also found that following a 90-day ketogenic diet, hemoglobin A1C levels, a measure of long-term blood sugar control, decreased significantly.

Another study of 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 11.9 kg (26.2 lb) over 2 years. Considering the link between body weight and type 2 diabetes, this is an important benefit.

Additionally, the participants’ blood sugar management improved over the course of the study and the use of certain blood sugar medications decreased.

Summary

The ketogenic diet may increase insulin sensitivity and lead to fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.

Other health benefits of ketones

The ketogenic diet was originally developed as a treatment for neurological disorders such as epilepsy.

Research now shows that diet can be beneficial for a variety of health conditions:

• Heart disease.
  A ketogenic diet helps improve risk factors such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar.
• Cancer.
  This diet is currently being studied as an adjunctive treatment for cancer, as it may help slow tumor growth.
• Alzheimer’s Disease.
  A ketogenic diet can help reduce the symptoms of Alzheimer’s disease and slow its progression.
• Epilepticus.
  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 diet can help improve symptoms of Parkinson’s disease.
• Polycystic ovary syndrome.
  A ketogenic diet helps lower insulin levels, which play a key role in PCOS.
• Brain damage.
  Some research suggests that diet may improve traumatic brain injury outcomes.

But keep in mind that research in many of these areas is far from conclusive.

Summary

The ketogenic diet can provide many health benefits, especially for those with metabolic, neurological or insulin-related disorders.

Foods to Avoid

All foods high in carbohydrates should be limited.

The following is a list of foods that can be reduced or eliminated on a ketogenic diet:

• Sugar-sweetened foods:
  Lemonade, juice, smoothies, cakes, ice cream, candy, etc.
• Grain or starch:
  Wheat products, rice, pasta, cereals, etc.
• Fruit:
  All fruits, except a small number of berries such as strawberries
• Beans or legumes:
  Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers:
  Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or weight loss products:
  Low-fat mayonnaise, salad dressings and dressings
• Some condiments or sauces:
  BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats:
  Processed vegetable oil, mayonnaise, etc.
• Alcohol:
  Beer, Wine, Spirits, Mixed Beverages
• Sugar-Free Diet Foods:
  Sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Summary

Avoid carbohydrate-containing foods such as grains, sugar, beans, rice, potatoes, candy, juices and even most fruits.

Food

Most of your meals should revolve around these foods:

• Meat:
  Red meat, steak, ham, sausage, bacon, chicken and turkey
• Fat Fish:
  Salmon, trout, tuna and mackerel
• Eggs:
  Willow or omega-3 whole eggs
• Butter and Cream:
  Ranch Butter and Cream
• Cheese:
  Unprocessed cheese, such as cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds:
  Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Health Oil:
  Extra virgin and avocado oils
• Avocado:
  Whole avocado or freshly made guacamole
• Low-Carb Vegetables:
  Green vegetables, tomatoes, onions, peppers, etc.
• Spice:
  Salt, pepper, herbs and spices

It is best to focus on single-ingredient whole foods.

Summary

The diet consists primarily of meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low-carb vegetables.

Example 1-Week Ketogenic Diet Plan

To get you started, here is an example ketogenic meal plan for a week:

Monday

• Breakfast:
  Vegetable Egg Muffins with Tomatoes
• Lunch:
  Chicken Salad with Olive Oil, Feta, Olives and Salad
• Dinner:
  Buttered Asparagus Salmon

Tuesday

• Breakfast:
  Egg, Tomato, Basil & Spinach Omelet
• Lunch:
  Almond milk, peanut butter, spinach, cocoa and stevia smoothies (more ketogenic smoothies here) and strawberry slices
• Dinner:
  Cheese Crust Tacos with Salsa

Wednesday

• Breakfast:
  Nut Milk Chia Pudding with Coconut and Blackberries
• Lunch:
  Avocado Shrimp Salad
• Dinner:
  Pork Chops with Parmesan, Broccoli and Salad

Thursday

• Breakfast:
  Omelet with avocado, salsa, peppers, onions and spices
• Lunch:
  A handful of nut and celery sticks, served with guacamole and salsa
• Dinner:
  Chicken with Pesto and Cream Cheese with Grilled Zucchini

Friday

• Breakfast:
  Unsweetened Greek Whole Yogurt with Peanut Butter, Cocoa and Berries
• Lunch:
  Ground Beef Lettuce Wraps with Bell Pepper Flakes
• Dinner:
  Loaded with cauliflower and mixed vegetables

Saturday

• Breakfast:
  Cream Cheese Pancakes with Blueberries and Roasted Mushrooms
• Lunch:
  Zucchini and Beet Pasta Salad
• Dinner:
  Olive oil cooked white fish with kale and toasted pine nuts

Sunday

• Breakfast:
  Scrambled eggs with mushrooms
• Lunch:
  Low Carb Chicken with Sesame and Broccoli
• Dinner:
  Spaghetti Squash Bolognese

Always try to rotate vegetables and meats long-term, as each variety offers different nutritional and health benefits.

And this ketogenic shopping list.

Summary

On a ketogenic diet, you can eat a variety of delicious and nutritious foods. Not all meat and fat. Vegetables are an important part of the diet.

Healthy ketogenic snacks

If you’re feeling hungry between meals, here are some healthy keto snacks:

• Fat or fish
• Cheese
• a handful of nuts or seeds
• Ketogenic Sushi Chips
• Olive
• A hard-boiled or stuffed egg or two
• Ketogenic-friendly snack bar
• 90% dark chocolate
• Full-fat Greek yogurt with nut butter and cocoa powder
• Chili and Guacamole
• Strawberry and plain cheese
• Celery with salsa and guacamole
• Beef
• Small leftovers
• Fat bomb

Summary

Good snacks on the ketogenic diet include cut meat, cheese, olives, hard-boiled eggs, nuts, raw vegetables, and dark chocolate.

Ketogenic Tips

While starting a ketogenic diet can be challenging, there are a few tips and tricks you can use to make it easier.

• Familiarize yourself with food labels first, then check the grams of fat, carbohydrates, and fiber to see if your favorite foods fit into your diet.
• Meal planning ahead is also great and can help save you extra time during the week
• Many websites, food blogs, apps, and cookbooks also offer ketogenic-friendly recipes and meal ideas that you can use to create your own custom menus.
• Plus, some meal delivery services even offer ketogenic-friendly options, allowing you to enjoy a quick and easy ketogenic meal at home.
• If you’re in a hurry, try a healthy frozen ketogenic meal
• If you’re going to a social gathering or visiting family and friends, you should also consider bringing your own food to make it easier to curb your appetite and stick to your meal plan.

Summary

Reading food labels, planning meals ahead, and bringing your own groceries when visiting family and friends can make sticking to a ketogenic diet easier.

Ketogenic Diet Tips

Many restaurant dishes can be made ketogenic.

Most restaurants offer meat or fish dishes. Order this to replace any high-carb foods with extra veggies.

Egg meals are also good options, such as fried eggs or eggs and bacon.

Another favorite is the bunless burger. You can replace the fries with vegetables. Add extra avocado, cheese, bacon or eggs.

At a Mexican restaurant, you can enjoy any type of meat with cheese, guacamole, salsa, and sour cream.

For dessert, ask for a mixed cheese platter or creamy berries.

Summary

When eating out, choose meat, fish or egg-based dishes. Order extra veggies instead of carbs or starches and have cheese for dessert.

Side effects and how to minimize them

While the ketogenic diet is generally safe for most healthy people, there may be some initial side effects as your body adapts.

There is some anecdotal evidence for these effects, often referred to as the keto flu. According to some reports on diet plans, it usually goes away within a few days.

Reported keto flu symptoms include diarrhea, constipation, and vomiting. Other less common symptoms include:

• Low energy and intelligence
• Increased hunger
• Sleep problems
• Nausea
• Indigestion
• Decreased athletic performance

To minimize this, you can try a normal 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 the water and mineral balance in your body, so adding extra salt to your meals or taking mineral supplements can help. Discuss your dietary needs with your doctor.

At least in the beginning, it’s important to eat until you’re full and avoid overly restricting calories. Typically, a ketogenic diet allows weight loss without deliberate calorie restriction.

Summary

Many side effects of starting a ketogenic diet can be limited. Eating a light diet and taking mineral supplements can help.

The risks of a ketogenic diet

There may be some negative effects of long-term adherence to a ketogenic diet, including the following risks:

• Low blood protein
• Excess fat in the liver
• Kidney stones
• Micronutrient deficiencies

A type of drug called a sodium-glucose cotransporter 2 (SGLT2) inhibitor in type 2 diabetes increases the risk of diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the ketogenic diet.

More research is underway to determine the long-term safety of the ketogenic diet. Keep your doctor up to date on your nutrition plan to help you decide.

Summary

If you plan to maintain this diet long-term, some side effects of the ketogenic diet should be discussed with your doctor.

Ketogenic dietary supplements

While not required to be added, some may be useful.

• MCT Oil
  .Added to beverages or yogurt, MCT Oil provides energy and helps boost ketone levels. Buy MCT oil online.
• Minerals.
  The addition of salt and other minerals may be important in the beginning due to changes in water and mineral balance.
• Caffeine
  .Caffeine may have benefits for energy, fat loss, and performance.
• Exogenous ketone bodies
  .This supplement may help increase the body’s ketone levels.
• Creatine
  Creatine provides many health and performance benefits. This can be helpful when combining a ketogenic diet with exercise.
• Whey
  Add half a scoop of whey protein to a shake or yogurt to increase your daily protein intake. Shop online for delicious whey products.

Summary

Certain supplements may be beneficial on the ketogenic diet. These include exogenous ketones, MCT oils and minerals.

FAQ

Here are answers to some of the most frequently asked questions about the ketogenic diet.

1. Can I still eat carbs?

Yes. However, it is important to significantly reduce carbohydrate intake initially. After the first 2-3 months, you can eat carbs for special occasions - and resume your diet right after.

2. Will I lose muscle?

Any diet carries the risk of losing some muscle mass. However, protein intake and high ketone levels help minimize muscle breakdown, especially when lifting weights.

3. Can I build muscle on a ketogenic diet?

Yes, but may not work well on a moderate carbohydrate diet.

4. How much protein can I eat?

Protein should be in moderation, as eating too much will raise insulin levels and lower ketone bodies. About 35% of total calorie intake may be the upper limit.

5. What if I often feel tired, weak or exhausted?

You may not be in full ketosis or using fats and ketones effectively. To fix this, lower your carb intake and review the points above. Dietary supplements such as MCT oil or keto may also help.

6. My urine smells fruity. Why is this happening?

Don’t worry. This is simply due to the excretion of by-products produced during ketosis.

7. My breath stinks what can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

8. I have heard that ketosis is very dangerous. is this real?

People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but maintaining ketosis on a ketogenic diet is usually okay for healthy people. Consult your doctor before starting a new diet.

9. I have digestive issues and diarrhea. what can I do?

This common side effect usually goes away after 3 to 4 weeks. If this persists, try eating more high-fiber vegetables (55, 56).

Final result

The ketogenic diet is ideal for people who:

• Overweight
• Has diabetes
• Work to improve their metabolic health

It may not be suitable for elite athletes or those looking to gain a lot of muscle or weight

It may also be unsustainable for some people’s lifestyles and preferences. Discuss your diet plan and goals with your doctor to determine if a ketogenic diet plan is right for you.