A Detailed Beginner's Guide to the Ketogenic Diet

Keto diet

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

In fact, around 20 studies show that this type of diet can help you lose weight and improve health.

Ketogenic diets can have benefits even against diabetes, cancer, epilepsy, and Alzheimer's.

Here's a detailed beginner's guide to the keto diet.

What is a ketogenic diet?

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

This diet involves drastically reducing carbohydrates and replacing them with fat. This decrease exposes the body to a metabolic state called ketosis.

When this happens, the body becomes incredibly efficient and manages to convert all the fat into energy. It also converts fat into ketones within the liver, which can supply more energy to the brain.

Ketogenic diets can cause reductions in blood sugar and insulin levels. This, along with increased ketones, provides numerous health benefits.

SUMMARY:The keto diet is a low-carbohydrate, high-fat meal plan. It lowers blood sugar and insulin levels, and there is a transition in the body's metabolism in which carbohydrates are replaced by fats and ketones.

Different types of ketogenic diets

There are many versions of ketogenic diets, including:

• The standard ketogenic diet (DCE): It is a very low-carbohydrate eating plan, with a moderate protein intake and high in fat. It normally contains 75% fat, 20% protein, and only 5% carbohydrates.
• The Cyclical Ketogenic Diet (DCC): This plan involves periods of higher carbohydrate recharges, for example 5 keto days followed by 2 carb days.
• The adapted ketogenic diet (DCA): Allows you to add carbohydrates on training days.
• The high-protein ketogenic diet: It is similar to a standard ketogenic diet, but includes more protein. Normal is usually 60% fat, 35% protein and 5% carbohydrates.

However, only standard and high-protein ketogenic diets have been thoroughly studied. Cyclical or adapted diets are more advanced methods and are mainly used by athletes or bodybuilders.

The information in this article mostly applies to the Standard Ketogenic Diet (DCE), although most of the principles apply to the other types as well.

SUMMARY:There are many versions of the keto diet. The standard version (DCE) is the most researched and recommended.

Ketogenic diets can help you lose weight

A keto diet is an effective way to lose weight and reduce risk factors for some diseases.

In fact, research shows that the ketogenic diet outperforms the low-fat diets that are often recommended.

What's more, the goal of the diet is that you can lose weight without counting calories or keeping track of calorie intake.

One study found that people who follow a ketogenic diet lose 2.2 times more weight than those who cut calories and fat. Triglycerides and HDL cholesterol levels also show improvement.

Another study found that people on ketogenic diets lose 3 times more weight than those who follow the traditional ones recommended by Diabetes UK (UK charity).

There are many reasons why the ketogenic diet is better than the low-fat ones, such as increasing your protein intake, which provides numerous benefits.

Increased ketones, decreased sugar levels, and improved insulin sensitivity could also play a role.

SUMMARY:A ketogenic diet can help you lose much more weight than a low-fat one, which can be achieved without starving.

Ketogenic diets for diabetes and prediabetes

Diabetes is characterized by changes in metabolism, increases in blood sugar, and deterioration in insulin functions.

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

One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% increase.

In another study of people with type 2 diabetes, it was found that 7 of the 21 participants were able to stop taking all diabetes medications.

In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) that the high-carbohydrate group lost. It is an important benefit when we consider the relationship between weight and type 2 diabetes.

Additionally, 95.2% of the ketogenic group were able to stop or reduce diabetes medications, compared to 62% of the high-carbohydrate group.

SUMMARY:The ketogenic diet can boost insulin sensitivity and cause fat loss, which has many health benefits for people with type 2 diabetes or prediabetes.

Other health benefits of the keto diet

The current keto diet originated as a way to treat neurological diseases, such as epilepsy.

Some studies have shown that the diet can have benefits in a wide variety of diseases:

• Heart disease: The ketogenic diet can improve risk factors such as body fat, HDL cholesterol levels, blood pressure, and blood sugar.
• Cancer: Today, this diet has been used to treat many types of cancer and reduce the growth of tumors.
• Alzheimer's: The keto diet may reduce Alzheimer's symptoms and slow its progression.
• Epilepsy: Research has shown that the ketogenic diet can greatly reduce seizures in children.
• Parkinson's: One study found that diet helped improve Parkinson's symptoms.
• Polycystic Ovarian Syndrome: The ketogenic diet can help lower insulin levels, which could play a critical role in PCOS.
• Brain injuries: An animal study found that diet can reduce concussions and help patients recover from these injuries.
• Acne: Lowering your insulin levels and reducing your intake of sugar or processed foods could improve acne.

However, it should be noted that the studies carried out are far from conclusive.

SUMMARY:A ketogenic diet could provide many health benefits, especially in metabolic, neurological, or insulin-related diseases.

Foods to Avoid

Any food high in carbohydrates should be avoided.

Here is a list of foods that should be reduced or eliminated on a ketogenic diet:

• Sugary foods: Soft drinks, fruit juices, smoothies, cakes, ice cream, sweets, etc.
• Cereals or starches: Products derived from wheat, rice, pasta, cereals, etc.
• Fruit: All fruits except the small portions of berries, such as strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root and tuber vegetables: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Diet or low-fat products: They are usually highly processed and rich in carbohydrates.
• Some condiments or sauces: Especially those that contain sugar and saturated fat.
• Saturated fats: Limit your intake of refined oils, mayonnaise, etc.
• Alcohol: Due to their high carbohydrate content, many alcoholic beverages must be eliminated on a ketogenic diet.
• Sugar-free diet foods: These are usually rich in sugar alcohols, which can affect ketone levels. These foods also tend to be highly processed.

SUMMARY:Avoid foods rich in carbohydrates, such as cereals, sugars, legumes, rice, potatoes, sweets, juices, and most fruits.

Foods to eat

You should base most of your meals around these foods:

• Meat: Red meat, ribeye, ham, sausages, bacon, chicken and turkey.
• Fatty fish: Such as salmon, trout, tuna, and mackerel.
• Eggs: Look for eggs rich in omega 3 and pasteurized.
• Butter and cream: If possible, look for foods that have been grass fed.
• Cheese: Unprocessed cheese (cheddar, goat, cream, blue, or mozzarella).
• Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Above all, extra virgin olive oil, coconut oil and avocado oil.
• Avocado: Whole avocados or guacamole made naturally.
• Low Carb Vegetables: Most green vegetables, tomatoes, onions and peppers, etc.
• Seasonings: You can use salt, pepper, some healthy herbs and spices.

It is best if the diet is based primarily on whole meals with only one ingredient.

SUMMARY:Base most of your diet on foods such as meat, eggs, butter, healthy oils, avocados, and low-carb vegetables.

Example Keto Diet Meal Plan for 1 Week

To help you get started, here is an example of a 1 week keto diet meal plan:

Monday

• Breakfast: Bacon, eggs and tomatoes.
• Lunch: Chicken salad with olive oil and feta cheese.
• Dinner: Salmon with asparagus cooked in butter.

Tuesday

• Breakfast: Eggs, tomatoes, basil and goat cheese omelette.
• Lunch: Almond milk, peanut butter, cocoa powder and milk shake with stevia.
• Dinner: Meatballs, cheddar cheese and vegetables.

Wednesday

• Breakfast: A ketogenic milk shake.
• Lunch: Seafood salad with olive oil and avocado.
• Dinner: Pork chops with Parmesan cheese, broccoli and salad.

Thursday

• Breakfast: Omelette with avocado, sauce, peppers, onion and spices.
• Lunch: A handful of walnuts and celery sticks with guacamole and salsa.
• Dinner: Chicken stuffed with pesto and cream cheese accompanied by vegetables.

Friday

• Breakfast: Unsweetened yogurt with peanut butter, cocoa powder and stevia.
• Lunch: Beef sautéed and cooked in coconut oil with vegetables.
• Dinner: Undercooked burger with bacon, egg and cheese.

Saturday

• Breakfast: Ham and cheese omelette with vegetables.
• Lunch: Some slices of ham and cheese with walnuts.
• Dinner: White fish, eggs and spinach cooked in olive oil.

Sunday

• Breakfast: Fried eggs with bacon and mushrooms.
• Lunch: Hamburger with salsa, cheese and guacamole.
• Dinner: Steaks with eggs and salad.

Try to vary between vegetables and meat over a long season, as each provides different nutrients and health benefits.

SUMMARY:You can eat a wide variety of tasty and nutritious foods on a ketogenic diet.

Keto and healthy snacks

In case you're hungry between meals, here are some healthy keto snacks:

• Fatty meat or fish
• cheese
• A handful of nuts or seeds
• Cheese with olives
• 1 or 2 hard boiled eggs
• 90% dark chocolate
• A low carb milk shake with almond milk, cocoa powder, and nut butter
• Whole milk yogurt with nut butter and cocoa powder
• Strawberries and cream
• Celery with salsa and guacamole
• Smaller portions of leftovers from meals

SUMMARY:The best snacks for a ketogenic diet include pieces of meat, cheese, hard-boiled eggs, nuts, and dark chocolate.

Tips for Eating Out and Following a Ketogenic Diet

It is not very difficult to find many restaurants with ketogenic meals when we go out to eat.

Most restaurants offer meat or fish dishes. You can order any of these foods and replace them with any carbohydrate-rich meal with extra vegetables.

Egg meals are also a great option, like an omelette or eggs and bacon.

Another ideal dish is an undercooked hamburger. You could also replace the 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, you can order a table with assorted cheeses or berries with cream.

SUMMARY:When eating out, order a plate with meat, fish, or eggs. Add extra veggies instead of carbohydrates or starches and have cheese for dessert.

Side effects and how to minimize them

Although the ketogenic diet is safe for healthy people, there may be some side effects at first until the body adjusts.

You can get the famous keto flu, which lasts for a few days.

The keto flu causes a decrease in energy and mental capacity, an increase in hunger pangs, sleep problems, nausea, digestive upset, and decreased exercise performance.

To minimize this problem, you can try following a standard, low-carb diet for the first week. This could teach the body to burn more fat before it eliminates carbohydrates completely.

A ketogenic diet can also change the body's water and mineral balance, so you can add extra salt to your meals or take mineral supplements.

When it comes to minerals, aim for 3,000 to 4,000 mg of sodium, 1,000 mg of potassium, and 300 mg of magnesium daily to minimize side effects.

At least in the beginning, it is important that you eat until you feel full and that you avoid restricting calories too much. Typically, the ketogenic diet causes weight loss without an intentional caloric reduction.

SUMMARY:Many of the side effects of starting the ketogenic diet can be limited. Introducing the diet little by little and taking mineral supplements can improve them.

Supplements for a ketogenic diet

Although supplements are not necessary, they can help.

• TMC Oil: Add to drinks or yogurt as it provides energy and helps increase ketone levels.
• Minerals: Add salt and other minerals when you start the diet, as it can be important in balancing water and mineral levels.
• Caffeine: Caffeine may have benefits for energy, fat loss, and performance.
• Exogenous ketones: This supplement could help increase ketone levels in the body.
• Creatine: Provides numerous benefits for health and performance. It can help you if you combine a ketogenic diet with exercise.
• Whey protein: Pour half a scoop of whey protein into smoothies or yogurt to increase your daily protein intake.

SUMMARY:Some supplements can be beneficial on the ketogenic diet. Among them, we find exogenous ketones, TMC oil and minerals.

Frequently asked questions

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

1. Can I go back to taking carbohydrates?

Yes, but it is important that you reduce your carbohydrate intake significantly. After the first 2 or 3 months, you can eat carbohydrates on special occasions, but return to the diet immediately afterwards.

2. Will I lose muscle?

There is a risk of losing muscle on any diet. However, high protein intake and ketone levels can help minimize muscle loss, especially if you lift weights.

3. Can I work muscle on a ketogenic diet?

Yes, but it is not going to be as easy as on a moderate carbohydrate diet.

4. Do I need to refill carbohydrates?

No, but it may be beneficial to incorporate some days with more calories than normal.

5. How much protein can I eat?

Protein should be moderate, as high intake can lead to spikes in insulin levels and decrease in ketones. The maximum limit is probably 35% total calorie intake.

6. What if I feel constantly tired, weak, or fatigued?

You may not be on the keto diet properly or your body may not be using fat and ketones correctly. To counteract this, decrease your carbohydrate intake and continue with the tips discussed above. Taking TMC oil or ketone supplements may also help.

7. Why does my urine smell like fruit?

Don't worry, it is simply due to the elimination of products that are created during ketosis.

8. What can I do if my breath smells bad?

It is a very common side effect. Try drinking natural fruit flavored water or chewing sugarless gum.

9. Is it true that ketosis is very dangerous?

People often confuse ketosis with ketoacidosis. The first is a natural procedure, while the second only appears when there is uncontrolled diabetes.

Ketoacidosis is dangerous, but the ketosis that occurs during a ketogenic diet is perfectly normal and healthy.

10. What can I do if I have digestion problems and diarrhea?

This side effect usually passes after 3 to 4 weeks. If it persists, try eating more fiber-rich vegetables. Magnesium supplements can also help with constipation.

Ketogenic diets are great, but not for everyone

A ketogenic diet can be great for people who are overweight, diabetic, or want to improve their metabolic health.

It may be less suitable for elite athletes or those who want to gain a large amount of muscle or weight.

Also, like any diet, it will only work if you work hard and are consistent. The results will appear in the long term.

Having said that, few things are as well proven in nutrition as the powerful health and weight loss benefits that come with a ketogenic diet.

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