What is a ketogenic diet?
The ketogenic diet is a very low-carbohydrate, high-fat diet, and Atkins diet with Low carbohydrate dietThere are many similarities. It involves drastically reducing carbohydrate intake and replacing it with fat. The reduction in carbohydrates puts your body into a metabolic state called ketosis. When this happens, your body will burn fat very efficiently for energy. It can also convert fats into ketone bodies in the liver to provide energy for the brain. A ketogenic diet can cause a significant decrease in blood sugar and insulin levels. This, along with increased ketones, has some health benefits.
How to start the ketogenic diet
Starting any kind of diet is not random. You must first understand different types of diets, such as ketogenic diet, low carbohydrate diet, Mediterranean diet, etc., to understand their basics, and the most important thing is whether it is suitable for you. Because everyone is different, not every diet is right for you, so you need to look at the pros and cons, benefits, and side effects. our Health healthyPIG Column Provides a large number of science-based articles, and provides shopping guides that have filtered various dietary foods to help you get started.
Different types of ketogenic diets
There are many versions of the ketogenic diet, including:
- Standard ketogenic diet: This is a very low carbohydrate, medium protein and high fat diet. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
- Periodic ketogenic diet: This diet involves a high carbohydrate supplement period, such as 5 days of ketosis, followed by 2 days of high carbohydrate.
- Targeted ketogenic diet: This diet allows you to add carbohydrates during exercise.
- High protein ketogenic diet: This is similar to the standard ketogenic diet, but contains more protein. The ratio is usually 60% fat, 35% protein and 5% carbohydrates.
What is ketosis?
Ketosis is a metabolic state in which your body uses fat instead of carbohydrates as fuel. This happens when you significantly reduce the consumption of carbohydrates and limit the 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 get into ketosis. Generally, this includes limiting carbohydrate intake to around 20 to 50 grams per day, and supplementing fats such as meat, fish, eggs, nuts, and healthy oils. It is also important to control protein intake. This is because if you eat a lot of protein, protein can be converted into glucose, which may slow your transition to ketosis. Practicing intermittent fasting can also help you get into ketosis faster. There are many different forms of intermittent fasting, but the most common method is to limit food intake to about 8 hours a day and fast for the remaining 16 hours. Blood, urine, and breath tests can be done, which can help determine if you have entered ketosis by measuring the amount of ketones your body produces. Certain symptoms may also indicate that you have entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
A ketogenic diet can help you lose weight
The ketogenic diet is an effective way to lose weight and reduce disease risk factors. In fact, studies have shown that a ketogenic diet may be as effective as a low-fat diet for weight loss. More importantly, the diet is so fulfilling that you can lose weight without counting calories or tracking food intake. A review of 13 studies found that after consuming very low carbohydrates, a ketogenic diet is more effective than a low-fat diet for long-term weight loss. People who follow a ketogenic diet lose an average of 2 pounds more weight than those who follow a low-fat diet. More importantly, it also causes a decrease in diastolic blood pressure and triglyceride levels. Another study of 34 elderly people found that those who followed a ketogenic diet for 8 weeks lost almost five times as much total body fat as those who followed a low-fat diet. Increased ketones, decreased blood sugar levels, and improved insulin sensitivity may also play a key role.
Ketogenic diet for diabetes and prediabetes
Diabetes is characterized by metabolic changes, hyperglycemia, and impaired insulin function. The ketogenic diet can help you lose excess fat, which is closely related 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 ketogenic diet for 90 days can significantly reduce the level of hemoglobin A1C, which is a measure of long-term blood sugar management. Another study of 349 patients with type 2 diabetes found that those who followed the ketogenic diet lost an average of 26.2 pounds in 2 years. This is an important benefit when considering the link between weight and type 2 diabetes. More importantly, their blood glucose management has also been improved, and the participants' use of certain blood glucose medications has been reduced throughout the study.
Other health benefits of ketones
The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy. Current research shows that diet is good for various health conditions:
heart disease
A ketogenic diet can help improve risk factors such as body fat, good cholesterol levels, blood pressure and blood sugar.
cancer
This diet is currently being explored as an additional treatment for cancer because it may help slow the growth of tumors.
Alzheimer's disease
A keto diet may help reduce the symptoms of Alzheimer's disease and slow its progression.
epilepsy
Studies have 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 helps to improve the symptoms of Parkinson's disease.
Polycystic Ovary Syndrome
A ketogenic diet can help lower insulin levels, which may play a key role in polycystic ovary syndrome.
Brain Injury
Some studies have shown that diet can improve the outcome of traumatic brain injury.
Foods to avoid
Any food high in carbohydrates should be restricted. The following is a list of foods that need to be reduced or eliminated in the ketogenic diet:
- Sugary foods: soda, juice, smoothies, cakes, ice cream, candies, etc.
- Grain or starch: wheat products, rice, pasta, cereals, etc.
- Fruits: all fruits, except for 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 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.
Should eat food
Most of your meals should revolve around the following foods:Check out our healthyPIG ketogenic diet foods
- Meat: red meat, steak, ham, sausage, bacon, chicken and turkey
- Fatty fish:salmon/Salmon, trout, tuna and mackerel
- Eggs: grazing eggs or omega-3 whole eggs
- Butter and cream: grass-fed butter and heavy cream
- Cheese: Unprocessed cheese, such as cheddar, goat cheese, cream cheese, blue cheese or mozzarella cheese
- Nuts and seeds: almond,walnut, Flax seeds, pumpkin seeds,Chia seeds.
- Healthy oil: Extra Virgin olive oil,coconut oil with Avocado oil
- Avocado: whole avocado or freshly made avocado
- Low-carbohydrate vegetables: green vegetables, tomatoes, onions, peppers, etc.
- condiment:salt,Pepper, herbs and spices
One week's ketogenic diet menu/menu and recipes
To help you get started, here is a sample of a week-long ketogenic diet plan:
Monday
- Breakfast: vegetable egg muffins with tomatoes
- lunch:chicken Salad with olive oil, Feta, olives and side dish salad
- Dinner: use yellow oilCooked asparagus salmon
on Tuesday
- Breakfast: egg, tomato, basil and spinach omelet
- Lunch: almond milk, peanut butter, spinach,cocoa powder with Stevia Milkshake, one side is Strawberry Slices
- Dinner: Cheese Crust Taco with Salsa
on Wednesday
- Breakfast: Nut Milk Chia Pudding with Coconut and Blackberries
- Lunch: Avocado Shrimp Salad
- Dinner: pork chop with parmesan cheese, broccoli and salad
Thursday
- Breakfast: omelet with avocado, Salsa, Peppers, onions and spices
- Lunch: a handful nut And celery sticks with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese, and grilled zucchini on one side
Friday
- Breakfast: unsweetened Greek full-fat yogurt, peanut butter,cocoa powder And raspberry/berry
- Lunch: Ground beef lettuce wrapped tacos and sliced bell peppers
- dinner:cauliflower And mixed vegetables
on Saturday
- Breakfast: Cream cheese pancakes with blueberries and grilled mushrooms on one side
- Lunch: "noodle" salad with zucchini and beets
- Dinner: cooked with coconut oil whitefish, Kale and roasted pine nuts
on Sunday
- Breakfast: fried eggs and mushrooms
- Lunch: low-carb sesame chicken and broccoli
- Dinner: Spaghetti Pumpkin Meat Sauce
Always try to rotate vegetables and meats for a long time, as each type provides different nutritional and health benefits.
Healthy ketogenic snacks
If you feel hungry between meals, here are some healthy, keto-approved snacks:
- Ketogenic bread/Ketogenic Cookies
- Ketogenic cake/Ketogenic Cheesecake
- Nuts or seeds
- Ketogenic coffee
- Olives
- One or two hard-boiled eggs or mustard eggs
- Keto Friendly Snack Bar
- 90% dark chocolate
- Full-fat Greek yogurt with nut butter and cocoa powder mixing
- Bell peppers and guacamole
- Strawberries and pure white cheese
- Low-carb low-sugar sauce
- Beef jerky
Ketogenic tips and tricks
Although starting a ketogenic diet can be challenging, you can use some tips and tricks to make it easier. First get familiar Food label And check the grams of fat, carbohydrates, and fiber to determine how your favorite food fits your diet. Planning your meals in advance may also be beneficial and can help you save extra time during the week. Many websites, food blogs, apps, and recipes also provide keto-friendly recipes and meal ideas that you can use to build your own custom menus.
Eating out on a ketogenic diet
Many restaurant meals can be made keto-friendly. Most restaurants offer some kind of meat or fish dishes. Order this and replace any high-carbohydrate food with extra vegetables. Egg-based meals are also a good choice, such as omelets or eggs and bacon. Another favorite is the no-bread burger. You can also replace French fries with vegetables. Add extra avocado, cheese, bacon or eggs. In Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream. For dessert, ask for a mixed cheese board or cream berries.
Ketogenic diet 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 as your body adapts. There is some anecdotal evidence that these effects are commonly referred to as keto flu. According to some reports on the diet plan, it usually ends within a few days. Reported symptoms of keto flu include diarrhea, constipation, and vomiting. Other less common symptoms include:
- Poor energy and mental function
- Increased hunger
- Sleep problems
- nausea
- Digestive discomfort
- Decline in athletic performance
To minimize this, you can try regular Low carbohydrate diet. This may teach your body to burn more fat before completely eliminating carbohydrates. A ketogenic diet can also change your body's water and mineral balance, so adding extra salt or taking mineral supplements to your diet may help. Discuss your nutritional needs with your doctor. At least at the beginning, it is important to eat until you are full and avoid excessive calorie restriction. Generally, a ketogenic diet will cause weight loss without deliberately restricting calories.
The risks of a ketogenic diet
Long-term adherence to the ketogenic diet may have some negative effects, including the following risks:
- Low protein content in the blood
- Excess fat in the liver
- Kidney stones
- Micronutrient deficiency
A drug called a sodium-glucose cotransporter 2 (SGLT2) inhibitor increases the risk of diabetic ketoacidosis, a dangerous disease that increases blood acidity. Anyone taking this medication should avoid a ketogenic diet.
More research is ongoing to determine the long-term safety of the keto diet. Let your doctor understand your diet plan to guide your choices.
Supplements to the ketogenic diet
Supplements are not necessary, but some supplements may help.
MCT oil. When added to beverages or yogurt, MCT oil can provide energy and help increase ketone levels.
Minerals. Due to changes in the balance of water and minerals, it may be important to add salt and other minerals at the beginning.
caffeine. Caffeine is good for energy, fat loss and performance.
Exogenous ketone bodies. This supplement may help increase the body's ketone levels.
Creatine. Creatine has many benefits for health and performance. This can help if you combine a ketogenic diet with exercise.
whey. Add half a teaspoon of whey protein to a milkshake or yogurt to increase your daily protein intake.
Frequently asked questions
Can I eat more carbohydrates?
can. It is important to significantly reduce carbohydrate intake from the start. After the first 2 to 3 months, you can eat carbohydrates on special occasions, and then immediately resume the ketogenic diet.
Will I lose muscle?
Any dietary treatment has the risk of losing some muscle. However, protein intake and high ketone levels may help minimize muscle loss.
Can I gain muscle through a ketogenic diet?
Yes, but it may not be as good as a moderate carbohydrate diet.
How much protein can I eat?
Protein should be in moderation, because very high intakes will increase insulin levels and reduce ketone bodies. Approximately 35% of total calorie intake may be the upper limit.
What if I am constantly tired, weak or tired?
You may not have complete ketosis or make effective use of fats and ketones. In order to solve this problem, please reduce your carbohydrate intake and re-examine the above points. Supplements like MCT oil or ketones may also help.
My urine smells of fruit. why is it like this?
do not panic. This is simply due to the excretion of by-products produced during ketosis.
My breath is bad. what can I do?
This is a common side effect. Try drinking natural flavored water or chewing sugar-free gum.
I heard that ketosis is very dangerous. This is real?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis in a ketogenic diet is usually good for healthy people. Please consult your doctor before starting any new diet.
I have digestive problems and diarrhea. what can I do?
This common side effect usually disappears after 3 to 4 weeks. If it persists, try to eat more high-fiber vegetables.
Does progesterone (English: progesterone, also known as progesterone, progesterone, progesterone, progesterone, progesterone, progesterone, or progesterone) affect ketosis?
Progesterone is an endogenous steroid and progesterone sex hormone. It is also the main progesterone in the body and is secreted by the ovaries of women. Stress affects your hormones, and hormones control your weight. Therefore, if your hormonal imbalances-mainly progesterone, estrogen, cortisol and insulin-follow a traditional keto (or low carbohydrate or low calorie) diet, weight loss is almost impossible.
Ketogenic restaurant introduction
You can refer to the restaurant guide expert Openrice
Summary
The ketogenic diet is very suitable for the following people:
- overweight
- Have diabetes
- Are seeking to improve their metabolic health
- It may not be suitable for elite athletes or those who wish 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.