The Ketogenic Diet: A Comprehensive Keto Guide for Beginners

The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that offers numerous benefits to the body.

In fact, many studies show that this type of diet can help you lose weight and improve your health.

The ketogenic diet may even be helpful in treating diabetes, cancer, epilepsy and Alzheimer's disease.

Here is a detailed guide on the keto diet for beginners.

What is the ketogenic diet?

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

The aim is to greatly reduce carbohydrate intake and replace it with fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis.

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

The ketogenic diet can lead to a significant reduction in blood sugar and insulin levels. This, along with the increased ketone content, offers some health benefits.

Diploma:

The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and shifts the body's metabolism from carbohydrates to fats and ketones.

Different types of ketogenic diets

There are several variations of the ketogenic diet, including:

• Standard ketogenic diet. This is a very low-carb, high-protein, high-fat diet. It typically contains 70% fat, 20% protein and only 10% carbohydrates.
• Cyclic ketogenic diet. This diet includes periods of resumption of a high-carbohydrate diet, such as: B. 5 ketogenic days followed by 2 high carb days.
• Targeted ketogenic diet. This diet allows you to add carbohydrates during your workout.
• High protein ketogenic diet. It's similar to the standard ketogenic diet, but contains more protein. The ratio is often 60% fat, 35% protein and 5% carbohydrates.

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

The information in this article relates primarily to the standard ketogenic diet, although many of the same principles apply to other versions as well.

Diploma:

There are different variations of the keto diet. The Standard version is the most researched and recommended version.

What is Ketosis?

Ketosis is a metabolic state in which your body uses fat as an energy source instead of carbohydrates.

This happens when you significantly reduce your carbohydrate intake by limiting your body's supply of glucose (sugar), the main source of energy for cells.

A ketogenic diet is the most effective way to get into ketosis. To achieve ketosis, you generally need to limit your carbohydrate intake to around 20-50 grams per day and include fatty foods such as meat, fish, eggs, nuts and healthy oils in your diet.

It is also important to reduce protein intake. This is because protein can be converted into glucose when consuming large amounts, which can slow the transition into ketosis.

Intermittent fasting can also help you get into ketosis more quickly. There are many different forms of intermittent fasting, but the most common method involves restricting food intake to about 8 hours a day and fasting for the remaining 16 hours.

To determine whether you are in a state of ketosis, you can use special blood, urine and breath tests that measure the amount of ketones your body produces.

Symptoms that may also indicate that you have entered ketosis include increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

Diploma:

Ketosis is a metabolic state in which your body uses fat as an energy source instead of carbohydrates. Changing your diet and intermittent fasting can help you get into ketosis faster. Certain tests and symptoms can also help determine whether you have entered ketosis.

The ketogenic diet can help you lose weight

The ketogenic diet is an effective way to lose weight and reduce risk factors for disease.

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

Additionally, the diet is so filling that you can lose weight without counting calories or monitoring your food intake.

A review of 13 studies found that a very low-carb ketogenic diet was slightly more effective than a low-fat diet for long-term weight loss. People who followed the keto diet lost, on average, 0. 9 kg more than the low-fat diet group.

In addition, it also led to a reduction in 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 more total fat than those who followed a low-fat diet.

Elevated ketones, lower blood sugar, and increased insulin sensitivity could also play a key role.

Diploma:

A ketogenic diet may help you lose a little more weight than a low-fat diet. This will make you feel more full throughout the day.

Ketogenic diet for diabetes and prediabetes

Diabetes mellitus is characterized by metabolic changes, high blood sugar levels and impaired insulin function.

A ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.

A previous study found that the ketogenic diet improved insulin sensitivity by up to 75%.

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

Another study of 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 11. 9 kg over a two-year period. This is an important benefit when considering the connection between body weight and type 2 diabetes.

In addition, they also found improved blood sugar control and participants' use of certain blood sugar-lowering medications decreased over the course of the study.

Diploma:

The ketogenic diet can improve insulin sensitivity and induce fat loss, providing significant health benefits for people with type 2 diabetes or prediabetes.

Other benefits of the ketogenic diet

The ketogenic diet actually originated as a way to treat neurological diseases such as epilepsy.

Studies have shown that the diet is beneficial for a variety of diseases:

• heart disease. The ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure and blood sugar levels.
• Cancer. Diet is now being considered as a complementary cancer treatment because it can help slow tumor growth.
• Alzheimer's disease. The keto diet may help relieve the symptoms of Alzheimer's disease and slow its progression.
• epilepsy. Research has shown that a ketogenic diet can lead to a significant reduction in seizures in children with epilepsy.
• Parkinson's disease. Although more research is needed, one study found that diet helps reduce symptoms of Parkinson's disease.
• PCOS syndrome. A ketogenic diet can help lower insulin levels, which may play a key role in PCOS.
• Brain injuries. Some studies suggest that diet may improve the outcome of traumatic brain injuries.

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

Diploma:

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

foods to avoid

You should limit your intake of foods high in carbohydrates.

Here is a list of foods you should reduce or eliminate on a ketogenic diet:

• Sweet products: carbonated drinks, fruit juices, smoothies, cakes, ice cream, sweets, etc.
• grain or starch: Wheat-based products, rice, pasta, grains, etc.
• fruit: all fruits except small berries such as strawberries
• Beans or legumes: Peas, beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Low fat or diet food: low-fat mayonnaise, salad dressings and spices
• Some spices or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: refined vegetable oils, mayonnaise, etc.
• alcohol: Beer, wine, spirits, mixed drinks
• Diet products without sugar: candies, syrups, puddings, sweeteners and sugar-free desserts, etc.

Diploma:

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

What foods should you eat?

You should base most of your meals on the following foods:

• Meat: red meat, ham, sausages, bacon, chicken, turkey
• Fat fish: Mackerel, herring, anchovies, trout, salmon, tuna
• Eggs: chicken and quail eggs
• butter and cream: Organic butter and cream
• Cheese: Unprocessed healthy cheeses such as cheddar, goat, cream, 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 avocados or freshly made guacamole
• Low-carb vegetables: green vegetables, tomatoes, onions, peppers, etc.
• Spices: salt, pepper, herbs and spices

It's best to base your diet on single-ingredient whole foods.

Diploma:

Base the majority of your diet on foods like meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low-carb vegetables.

Sample menu for 1 week

To help you get started, here is a sample ketogenic diet meal plan for one week:

Monday

• Breakfast: Vegetable egg muffins with tomatoes
• Dinner: Chicken salad with olive oil, feta cheese, olives and side dish
• Dinner: Salmon with asparagus in butter

Tuesday

• Breakfast: Omelette with eggs, tomatoes, basil and spinach
• Dinner: Almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry pieces and stevia
• Dinner: Cheese tacos with salsa

Wednesday

• Breakfast: Nut milk chia pudding with coconut and blackberries
• Dinner: Avocado salad with shrimps
• Dinner: Parmesan pork chops, broccoli and lettuce

Thursday

• Breakfast: Omelette with avocado, salsa, peppers, onions and spices
• Dinner: 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: unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
• Dinner: Tacos with lettuce and ground beef with chopped peppers
• Dinner: Cauliflower cooked with cheese and ham and mixed vegetables

Saturday

• Breakfast: Cheesecake (without flour) with blueberries and a side of grilled mushrooms
• Dinner: Zucchini and beet pasta salad
• Dinner: white fish cooked in coconut oil with cabbage and roasted pine nuts

Sunday

• Breakfast: Scrambled eggs with mushrooms
• Dinner: Chicken with sesame and broccoli
• Dinner: Spaghetti squash with Bolognese

Always try to alternate between vegetables and meat over a longer period of time as each variety offers different nutrients and health benefits.

Diploma:

A ketogenic diet allows you to eat a variety of delicious and nutritious foods. You don't have to eat only meat and fats. Vegetables are an important part of the diet.

Healthy keto snacks

If you find yourself hungry between meals, here are some healthy snacks approved for the ketogenic diet:

• fatty meat or fish
• Cheese
• a handful of nuts or seeds
• Keto sushi
• Olives
• one or two hard-boiled or stuffed eggs
• Keto friendly bars
• 90% dark chocolate
• Full-fat Greek yogurt mixed with nut butter and cocoa powder
• Peppers and guacamole
• Strawberries and plain cottage cheese
• Celery with salsa and guacamole
• Dried beef
• smaller portions of leftovers

Diploma:

Great snacks for the keto diet include chunks of meat, cheese, olives, boiled eggs, nuts, raw vegetables, and dark chocolate.

Side effects and how to minimize them

Although the ketogenic diet is generally safe for most healthy people, you may experience some initial side effects as your body adapts.

There is some anecdotal evidence of these effects, often referred to as the keto flu.

Based on some people's reports about the meal plan, it usually ends within a few days.

The most common symptoms of keto flu are diarrhea, constipation, and vomiting.

Other, less common symptoms include:

• low energy levels and poor mental function
• Headache
• increased feeling of hunger
• Sleep disorder
• nausea
• Discomfort from the digestive tract
• reduced performance

To minimize this, you can try a regular low-carb diet for the first few weeks. This can teach your body to burn more fat before cutting out carbs entirely.

The ketogenic diet can also change your body's water and mineral balance, so adding salt to your food or taking a mineral supplement may help. Talk to your doctor about your nutritional needs.

When starting the keto diet, it is important to eat full and not restrict your calorie intake too much. Typically, a ketogenic diet results in weight loss without conscious calorie restriction.

Diploma:

Many side effects from starting a ketogenic diet can be limited. Before starting a keto diet, try eating a low-carb diet and taking mineral supplements regularly for the first few weeks.

Risks of the keto diet

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

• low protein levels in the blood
• excess fat in the liver
• Stones in the kidneys
• Micronutrient deficiencies

A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes may increase the risk of diabetic ketoacidosis, a dangerous condition that increases the acidity of the blood. Anyone taking this medication should avoid the keto diet.

Further research is currently being conducted to determine the long-term safety of the keto diet. Tell your doctor about your diet plan so he can make wise decisions.

Diploma:

The keto diet has some side effects that you should talk to your doctor about if you plan to continue the diet for a long period of time.

Nutritional supplements for the ketogenic diet

Although supplements are not necessary, some may be helpful.

• MCT oil. MCT oil added to drinks or yogurt provides energy and helps increase ketone levels.
• Minerals. Due to changes in water and mineral balance, intake of salt and other minerals may be important initially.
• caffeine. Caffeine helps increase energy levels and productivity as well as fat loss.
• Exogenous ketones. This dietary supplement can help increase ketone levels in the body.
• Creatine. Creatine offers numerous health benefits and increases performance. It can be helpful if you combine a ketogenic diet with exercise.
• whey protein. Add half a scoop of whey protein to smoothies or yogurt to increase your daily protein intake.

Diploma:

Some supplements can be helpful on a ketogenic diet. These include exogenous ketones, MCT oil and minerals.

FAQ

Here you will find answers to some of the most common questions about the ketogenic diet.

1. Can I ever eat carbs again?

   Yes. First, however, it is important to significantly reduce carbohydrate intake. After the first 2-3 months, you can eat carbohydrates on special occasions - just get right back into the diet.

2. Will I lose muscle?

   With any diet there is a risk of losing muscle mass. However, consuming proteins and high ketone levels can help minimize muscle loss, especially if you lift weights.

3. Can I build muscle on a ketogenic diet?

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

4. How much protein can I eat?

   Protein intake should be moderate, as very high intake can cause insulin levels to rise and ketone levels to fall. The upper limit is probably around 35% of total calories consumed.

5. What should I do if I constantly feel tired, weak or tired?

   You may not be in full ketosis or not using fats and ketones effectively. To combat this, reduce your carbohydrate intake and return to the points above. Dietary supplements such as MCT oil or ketones can also be helpful.

6. My urine smells fruity. What does this have to do with?

   Don't be alarmed. This is simply due to the release of byproducts created during ketosis.

7. My breath smells strange. 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 extremely dangerous. It is true?

   People often confuse ketosis with ketoacidosis. Although ketoacidosis is dangerous, ketosis on a ketogenic diet is usually suitable for healthy people. Talk to your doctor before starting a new diet.

9. I have digestive problems and diarrhea. What can I do?

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

Summarize

The ketogenic diet is great for people who:

• are overweight
• Diabetes mellitus
• want to improve their metabolic health

It may be less suitable for professional athletes or those looking to build muscle mass or gain weight.

It may also not suit some people's lifestyle and preferences. Talk to your doctor about your eating plan and goals to decide if a ketogenic diet is right for you.