A beginner's guide to the ketogenic diet

What is the ketogenic diet?

The ketogenic diet is a very low-carb, high-fat diet that has many similarities to the Atkins diet and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. Reducing carbohydrates puts your body into a metabolic state called ketosis. When this happens, your body becomes very efficient at burning fat for energy. It also converts fat into ketone bodies in the liver, which provides energy to the brain. The ketogenic diet results in significant reductions in blood sugar and insulin levels. This along with increased ketones has some health benefits.

How to start a ketogenic diet

Starting any kind of diet is not casual. Newbies must first understand different types of diets, such as ketogenic diet, low-carb diet, Mediterranean diet, etc., to understand their basics and most importantly whether it is suitable for you. . Because everyone is different and not every diet will be right for you, you need to look at the pros and cons, benefits, and side effects. Our health section offers a wealth of science-based articles and shopping guides that have filtered foods for a variety of diets 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 carb, moderate protein, and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbohydrates.
• Cyclic Ketogenic Diet : This diet involves high-carb replenishment periods, such as 5 ketogenic days followed by 2 high-carb days.
• 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 for fuel. This happens when you significantly reduce your carbohydrate consumption, limiting your body's supply of glucose (sugar), which is your cells' main source of energy. Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carbohydrate intake to around 20 to 50 grams per day and supplementing with fats such as meat, fish, eggs, nuts and healthy oils. It's also important to control your protein intake. This is because protein can be converted into glucose if consumed in large amounts, which may slow down your transition into 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 involves limiting food intake to around 8 hours a day and fasting for the remaining 16 hours. Blood, urine, and breath tests are available, which can help determine whether 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.

The 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 a ketogenic diet may be as effective as a low-fat diet for weight loss. What's more, 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 ketogenic diet is more effective than a low-fat diet for long-term weight loss after consuming very low carbohydrates. People who follow a ketogenic diet lose an average of 2 pounds more than those who follow a low-fat diet. What's more, it also resulted in lower diastolic blood pressure and triglyceride levels. Another study of 34 older adults found that those who followed a ketogenic diet for eight weeks lost almost five times the total body fat than those who followed a low-fat diet. Increased ketones, lowered 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 linked to type 2 diabetes, prediabetes, and metabolic syndrome. An earlier study found that the 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 levels of hemoglobin A1C, a measure of long-term blood sugar management. Another study of 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds over 2 years. This is an important benefit when considering the link between weight and type 2 diabetes. What's more, their blood sugar management also improved, and participants used certain blood sugar medications less throughout the study.

Other health benefits of ketones

The ketogenic diet actually originated as a treatment tool for neurological conditions such as epilepsy. Research now shows that diet has benefits for a variety of different health conditions:

Heart disease

The 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 tumor growth.

Alzheimer's disease

The keto diet may help reduce symptoms of Alzheimer's disease and slow its progression.

Epilepsy

Research shows 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

The ketogenic diet can help lower insulin levels, which may play a key role in PCOS.

Brain injury

Some studies show that diet can improve the outcome of traumatic brain injury.

Foods to avoid

Any food high in carbohydrates should be limited. Here is a list of foods to reduce or eliminate on a ketogenic diet:

• Sugary foods: sodas, juices, smoothies, cakes, ice cream, candies, etc.
• Grain or starch: wheat products, rice, pasta, cereals, etc.
• Fruits: All fruits, except strawberries and a small number of berries
• 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 food: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Foods you should eat

Most of your meals should revolve around the following foods

• Meat: red meat, steak, ham, sausage, bacon, chicken and turkey
• Fatty Fish: Salmon/Salmon, Trout, Tuna and Mackerel
• Eggs: pastured 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
• Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil, coconut oil and avocado oil
• Avocado: whole avocado or freshly made guacamole
• Low-carb vegetables: green vegetables, tomatoes, onions, peppers, etc.
• Condiments: salt, pepper, herbs and spices

One week of ketogenic diet meals/menus and recipes

To help you get started, here’s a sample one-week ketogenic meal plan:

Monday

• Breakfast: Vegetable Egg Waffles with Tomatoes
• Lunch: Chicken salad with olive oil, feta cheese, olives and side salad
• Dinner: Asparagus and salmon cooked in butter

Tuesday

• Breakfast: Egg, tomato, basil and spinach omelette
• Lunch: Almond milk, peanut butter, spinach, cocoa powder and stevia smoothie with strawberry slices on the side
• Dinner: Cheese Shell Tacos with Salsa

Wednesday

• Breakfast: Nut milk chia pudding with coconut and blackberries
• Lunch: Avocado and Shrimp Salad
• Dinner: Pork Chops with Parmesan, Broccoli and Salad

Thursday

• Breakfast: Omelet with avocado, salsa, peppers, onions and spices
• Lunch: A handful of nuts and celery sticks with guacamole and salsa
• Dinner: Chicken stuffed with pesto and cream cheese, served with a side of grilled zucchini

Friday

• Breakfast: Sugar-free Greek whole-fat yogurt, peanut butter, cocoa powder, and raspberries
• Lunch: Ground beef lettuce wrap tacos and sliced ​​bell peppers
• Dinner: Cauliflower and mixed greens

Saturday

• Breakfast: Cream cheese pancakes with blueberries and a side of grilled mushrooms
• Lunch: Zucchini and beet “noodle” salad
• Dinner: white fish, kale and toasted pine nuts cooked in coconut oil

Sunday

• Breakfast: fried eggs and mushrooms
• Lunch: Low carb sesame chicken and broccoli
• Dinner: Spaghetti Squash Bolognese

Always try to keep a long rotation of vegetables and meats, as each type offers different nutrients and health benefits.

Healthy keto snacks

If you're feeling hungry between meals, here are some healthy, keto-approved snacks:

• Keto bread/Keto cookies
• Keto Cake/Keto Cheesecake
• Nuts or seeds
• Keto coffee
• Olives
• One or two hard-boiled or deviled eggs
• Keto Friendly Snack Bar
• 90% dark chocolate
• Full-fat Greek yogurt mixed with nut butter and cocoa powder
• Bell pepper and guacamole
• Strawberries and cottage cheese
• Low carb and low sugar sauce
• Beef Jerky

Keto Tips and Tricks

Although starting a ketogenic diet can be challenging, there are some tips and tricks you can use to make it easier. Start by familiarizing yourself with food labels and checking grams of fat, carbs, and fiber to determine how your favorite foods fit into your diet. Planning your meals ahead of time can also be beneficial and help you save extra time during the week. Many websites, food blogs, apps, and cookbooks also offer 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 dish. Order this and replace any high-carb options with extra veggies. Egg-based meals are also a good choice, such as omelets or eggs and bacon. Another favorite is the bunless burger. You can also swap out the fries for veggies. Add extra avocado, cheese, bacon or eggs. At a Mexican restaurant, you can have any type of meat with extra cheese, guacamole, salsa, and sour cream. For dessert, ask for a mixed cheese board or creamy berries.

Ketogenic Diet Side Effects and How to Reduce Them

Although the ketogenic diet is generally safe for most healthy people, you may experience some initial side effects as your body adjusts. There is some anecdotal evidence of these effects, often referred to as keto flu. According to some reports on diet plans, it usually ends within a few days. Reported keto flu symptoms include diarrhea, constipation, and vomiting. Other less common symptoms include:

• Poor energy and mental function
• Increased hunger
• Sleep problems
• Disgusting
• Digestive discomfort
• Decreased athletic performance

To minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before eliminating carbs entirely. The ketogenic diet can also change your body's water and mineral balance, so adding extra salt to your meals or taking mineral supplements may help. Discuss your nutritional needs with your doctor. It's important, at least initially, to eat until you're full and avoid restricting calories too much. Typically, a ketogenic diet results in weight loss without intentional calorie restriction.

Risks of the ketogenic diet

Long-term adherence to a ketogenic diet may have some negative effects, including the following risks:

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

Medicines called sodium-glucose cotransporter 2 (SGLT2) inhibitors increase the risk of diabetic ketoacidosis, a dangerous condition that increases the acidity of the blood. Anyone taking this medication should avoid the ketogenic diet.
More research is underway to determine the long-term safety of the keto diet. Let your doctor know your diet plan to guide your choices.

Supplements for the ketogenic diet

Supplements are not necessary, but some may be helpful.
MCT oil. Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.
Minerals. Due to changes in water and mineral balance, it may be important to add salt and other minerals in the beginning.
Caffeine. Caffeine has benefits for energy, fat loss, and performance.
Exogenous Ketone Bodies. This supplement may help increase your body’s ketone levels.
Creatine. Creatine has many health and performance benefits. It can help if you combine a ketogenic diet with exercise.
Whey. Add half a scoop of whey protein to a smoothie or yogurt to increase your daily protein intake.

Frequently asked questions

Can I eat carbs again?

Yes. It's important to significantly reduce your carbohydrate intake right from the start. After the first 2 to 3 months, you can eat carbs on special occasions and return to the ketogenic diet immediately after.

Will I lose muscle?

With any dietary regimen there is a risk of losing some muscle. However, protein intake and high ketone levels may help minimize muscle loss.

Can I build muscle on 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 consumed in moderation, as very high intakes can increase insulin levels and lower ketone bodies. About 35% of total calorie intake is probably the upper limit.

What if I am often tired, weak, or fatigued?

You may not be in full ketosis or utilizing fats and ketones efficiently. To combat this, lower your carb intake and revisit the points above. Supplements like MCT oil or ketones may also be helpful.

My urine smells fruity. why is it like this?

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

My breath smells bad. what can I do?

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

I heard ketosis is very dangerous. This is real?

People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis on a ketogenic diet is generally fine in healthy people. Before starting any new diet, talk to your doctor.

I have digestive problems and diarrhea. what can I do?

This common side effect usually goes away in 3 to 4 weeks. If it persists, try eating more high-fiber vegetables.

Does progesterone (English: progesterone, also known as progesterone, progesterone, progesterone, progesterone, progesterone, lutein or progesterone) affect ketosis?

Progesterone is an endogenous steroid and progesterone sex hormone and the main progesterone in the body, secreted by the female ovaries. Stress affects your hormones, which control your weight. So if your hormones are imbalanced — primarily progesterone, estrogen, cortisol, and insulin — weight loss will be nearly impossible, even when following a traditional keto (or low-carb or low-calorie) diet.

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The ketogenic diet is ideal for people who:

• Overweight
• Have diabetes
• Looking to improve their metabolic health
• It may not be suitable for elite athletes or those looking to gain significant amounts of muscle or weight.

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