The ketogenic diet (or keto for short) is a diet low in carbohydrates and fats that has many benefits for 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 useful in the treatment of diabetes, cancer, epilepsy and Alzheimer's disease.
Here's a comprehensive beginner's guide to the keto diet.
The ketogenic diet is a very low-carb, high-fat diet that has a lot in common with Atkins and low-carb diets.
Includes a drastic reduction in carbohydrate intake and fat replacement. This reduction in carbohydrates puts your body in a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also converts fat into ketones in the liver, which can supply energy to the brain.
A ketogenic diet can cause significant drops in blood sugar and insulin levels. This, together with the increased content of ketones, brings certain health benefits.
Exit: 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 options for a ketogenic diet, including:
However, only the standard ketogenic diet and the high-protein ketogenic diet have been extensively studied. Cyclic or targeted ketogenic diets are more modern methods that are mostly used by bodybuilders or athletes.
The information in this article applies primarily to the standard ketogenic diet, although many of the same principles apply to other versions.
Exit: There are several options for a keto diet. The standard version is the most studied and most recommended.
Ketosis is a metabolic condition 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 intake of glucose (sugar), which is the main source of energy for your cells.
Following a ketogenic diet is the most effective way to enter ketosis. Usually, to achieve ketosis, you should limit your carbohydrate intake to about 20-50 grams per day and include fatty foods such as meat, fish, eggs, nuts and healthy oils in your diet.
Reducing protein intake is also important. This is because protein can be converted to glucose when consumed in large quantities, which can slow down your transition to ketosis.
The practice of periodic 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.
To determine if you have entered a state of ketosis, you can use special tests for blood, urine and respiration, which measure the amount of ketones that your body produces.
Some symptoms may also indicate that you are ketotic, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Exit: Ketosis is a metabolic condition in which your body uses fat as an energy source instead of carbohydrates. Changes in diet and intermittent fasting can help you enter ketosis faster. Some tests and symptoms can also help determine if you have entered ketosis.
Ketogenic diet is an effective way to lose weight and reduce risk factors for disease.
In fact, research shows that a ketogenic diet can be as effective for weight loss as a low-fat diet.
What's more, the diet is so satisfying that you can lose weight without counting calories or tracking your food intake.
A review of 13 studies found that a very low-carb ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. People on the keto diet have lost an average of 0, 9 kg more than the low-fat diet.
In addition, it has also led to lower diastolic blood pressure and triglyceride levels.
Another study in 34 adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times more total fat than those who followed a low-fat diet.
Elevated ketones, low blood sugar and increased insulin sensitivity may also play a key role.
Exit: A ketogenic diet can help you lose a little more weight than a low-fat diet. This will make you feel fuller throughout the day.
Diabetes mellitus is characterized by metabolic changes, high blood sugar and impaired insulin function.
A ketogenic diet can help you get rid of excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome.
An earlier study found that a ketogenic diet improved insulin sensitivity by as much as 75%.
A small study in women with type 2 diabetes also found that after a ketogenic diet for 90 days, hemoglobin A1C was significantly reduced, which is an indicator of long-term blood sugar control.
Another study of 349 people with type 2 diabetes found that those on a ketogenic diet lost an average of 11. 9 kg over a 2-year period. This is an important advantage when considering the relationship between body weight and type 2 diabetes.
Moreover, they also had improved blood sugar control and the use of some blood sugar lowering drugs decreased among participants throughout the study.
Exit: A ketogenic diet can increase insulin sensitivity and cause fat loss, with significant health benefits for people with type 2 diabetes or prediabetes.
The ketogenic diet actually emerged as a tool for treating neurological diseases such as epilepsy.
Studies show that diet is beneficial for a wide variety of conditions:
However, keep in mind that research in many of these areas is far from convincing.
Exit: A ketogenic diet can provide many health benefits, especially for metabolic, neurological, or insulin-related diseases.
Limit all foods high in carbohydrates.
Here is a list of foods that should be cut or eliminated in a ketogenic diet:
Exit: Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, candy, juices and even most fruits.
You should base most of your meals on the following foods:
Your diet is best based on whole foods with one ingredient.
Exit: Base most of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and many low-carb vegetables.
To help you get started, here's a sample one-week ketogenic diet plan:
Exit: On a ketogenic diet you can eat a wide variety of delicious and nutritious meals. You do not need to eat meat and fat alone. Vegetables are an important part of the diet.
If you're hungry between meals, here are some healthy snacks approved for the ketogenic diet:
Exit: Great snacks for the keto diet are pieces of meat, cheese, olives, boiled eggs, nuts, raw vegetables and dark chocolate.
There is some anecdotal evidence for these effects, often called keto flu.
Based on reports from some people on 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:
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 you cut out carbs altogether.
A ketogenic diet can also change your body's water and mineral balance, so adding salt to your diet or taking a mineral supplement can help. Talk to your doctor about your nutritional needs.When starting a keto diet, it is important to eat until you are full and do not limit your calorie intake. Usually a ketogenic diet leads to weight loss without intentional calorie restriction.
Exit: Many of the side effects of starting a ketogenic diet can be limited. Try to eat a low carb diet regularly and take mineral supplements before the keto diet in the first few weeks.
Continuing a ketogenic diet can have several negative consequences, including the following risks:
Types of medicines called sodium glucose cotransporter inhibitors type 2 (SGLT2) for type 2 diabetes can increase the risk of diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medicine should avoid the keto diet.
More research is currently underway to determine the long-term safety of the keto diet. Tell your doctor about your diet plan so he or she can make the right choice.
Exit: The keto diet has some side effects that you should talk to your doctor about if you plan to stay on the diet for a long time.