The Ketogenic Diet: The Complete Keto Guide for Beginners

The ketogenic diet (abbreviated ketogenic diet) is a low-carb, high-fat diet that provides many benefits to the body.

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

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

Here is a complete guide to the keto diet for beginners.

What is a 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.

This includes drastically reducing carbohydrate intake and replacing 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 into ketones in the liver, which can provide energy for the brain.

A ketogenic diet can significantly lower blood sugar and insulin levels. This, along with increased ketones, provides some health benefits.

Conclusion:

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 the ketogenic diet, including:

• Standard Ketogenic Diet. It is a very low carbohydrate, moderate protein and high fat diet. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
• Cyclic ketogenic diet. This diet includes periods of high carbohydrate eating, e. g. , 5 ketogenic days followed by 2 high carb days.
• Targeted Ketogenic Diet. This diet allows you to add carbohydrates during training.
• A high-protein ketogenic diet. It's similar to a standard ketogenic diet, but includes 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 used primarily 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 as well.

Conclusion:

There are several options for the keto diet. The standard version is the most researched and recommended.

What is ketosis?

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

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

Following a ketogenic diet is the most effective way to get into ketosis. In general, getting into ketosis involves limiting your carbohydrate intake to around 20-50 grams per day and including fatty foods like meat, fish, eggs, nuts and healthy oils in your diet.

It is also important to reduce the amount of protein you consume. This is because protein can be converted to glucose when consumed in large amounts, which can slow your transition into ketosis.

Intermittent fasting can also help you get into ketosis faster. There are many different forms of intermittent fasting, but the most common way is to limit food intake to about 8 hours a day and fast for the remaining 16 hours.

To determine if 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.

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

Conclusion:

Ketosis is a metabolic state where 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 if you have entered ketosis.

A ketogenic diet can help you lose weight

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

In fact, studies show that a ketogenic diet can be just as effective for weight loss as a low-fat diet.

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

One 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 lost an average of 0. 9 kg more than the low-fat diet group.

In addition, it reduced diastolic blood pressure and triglycerides.

Another study of 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times more fat than those who followed a low-fat diet.

Increased ketones, decreased blood sugar, and increased insulin sensitivity may also play a key role.

Conclusion:

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.

Ketogenic diet for diabetes and pre-diabetes

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

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

One previous study showed that a ketogenic diet increased insulin sensitivity by as much as 75%.

A small study of women with type 2 diabetes also found that following a ketogenic diet for 90 days 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 2 years. This is an important advantage when considering the relationship between body weight and type 2 diabetes.

In addition, they also had better blood sugar control and reduced the use of certain blood sugar-lowering medications during the study.

Conclusion:

A ketogenic diet can improve insulin sensitivity and promote fat loss, which has significant health benefits for people with type 2 diabetes or prediabetes.

Other benefits of the ketogenic diet

The ketogenic diet actually originated as a treatment for neurological conditions such as epilepsy.

Studies have shown that the diet is beneficial for various diseases:

• Heart disease. A ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar.
• Cancer. The diet is now considered an adjunct to cancer treatment because it can help slow tumor growth.
• 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 the diet helps relieve symptoms of Parkinson's disease.
• Polycystic ovary syndrome. A ketogenic diet can help lower insulin levels, which can play a key role in PCOS.
• Brain injuries. Some research suggests that diet can improve outcomes in traumatic brain injuries.

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

Conclusion:

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

Foods to avoid

You should limit your intake of any food that is high in carbohydrates.

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

• Sweet products: carbonated drinks, fruit juices, cocktails, cakes, ice creams, sweets, etc.
• Grains or starches: Wheat products, rice, pasta, cereals, etc.
• Fruits: all fruits except small parts of berries, e. g. , 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 condiments
• Some spices or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: refined vegetable oil, mayonnaise, etc.
• Alcohol: beer, wine, spirits, mixed drinks
• Diet products without sugar: candies, syrups, puddings, sweeteners and sugar-free desserts, etc.

Conclusion:

Avoid carbohydrate-rich foods such as grains, sugar, legumes, rice, potatoes, candy, juice, and even most fruits.

What foods should you eat?

You should base the majority of your eating on the following foods:

• Meat: red meat, ham, sausages, bacon, chicken, turkey
• Fatty fish: mackerel, herring, anchovies, trout, salmon, tuna
• Eggs: chicken and quail eggs
• Butter and cream: organic butter and heavy cream
• Cheese: Unprocessed whole cheeses such as cheddar, goat, cream, blue 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 is best to base your diet on healthy, one-ingredient foods.

Conclusion:

Make up the bulk of your diet with 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's an example of a one-week ketogenic diet meal plan:

Monday

• Breakfast: vegetable and egg buns with tomatoes
• Dinner: chicken salad with olive oil, feta cheese, olives and garnish
• Dinner: salmon with asparagus in butter

tuesday

• Breakfast: egg, tomato, basil and spinach omelette
• Dinner: almond milk, peanut butter, spinach, cocoa powder and milkshake with strawberry pieces and stevia
• Dinner: cheese tacos with salsa

on Wednesday

• Breakfast: nut milk chia pudding with coconut and blackberries
• Dinner: avocado salad with shrimp
• Dinner: Parmesan pork chops, broccoli and lettuce

thursday

• Breakfast: omelette with avocado, salsa, pepper, onion and spices
• Dinner: A handful of nuts and celery sticks with guacamole and salsa
• Dinner: Chicken stuffed with pesto and cream cheese and grilled zucchini

friday

• Breakfast: unsweetened Greek yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
• Dinner: tacos with salad and ground beef with chopped peppers
• Dinner: cauliflower cooked with cheese and ham and mixed vegetables

saturday

• Breakfast: Cheesecakes (flourless) topped with blueberries and grilled mushrooms
• Dinner: Zucchini and beetroot pasta salad
• Dinner: white fish cooked in coconut oil with cabbage and toasted pine nuts

sunday

• Breakfast: scrambled eggs with mushrooms
• Dinner: Chicken with sesame seeds and broccoli
• Dinner: Spaghetti Squash with Bolognese

Always try to alternate between vegetables and meat over a long period of time, as each type provides different nutrients and health benefits.

Conclusion:

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

Healthy Keto Snacks

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

• fatty meat or fish
• cheese
• a handful of nuts or seeds
• keto sushi
• olives
• one or two hard-boiled or hard-boiled eggs
• keto friendly bars
• 90% dark chocolate
• of full-fat Greek yogurt mixed with nut butter and cocoa powder
• paprika and guacamole
• strawberry and plain cottage cheese
• celery with salsa and guacamole
• beef jerky
• smaller leftover portions

Conclusion:

Great keto snacks include sliced meats, cheese, olives, hard-boiled eggs, nuts, green vegetables, and dark chocolate.

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 this effect, which is often referred to as the keto flu.

According to some people's reports on the meal plan, it usually expires 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 hunger
• sleep problems
• nausea
• discomfort from the digestive tract
• reduced performance

To reduce this, you can try a regular low-carb diet for the first few weeks. This can teach your body to burn more fat before giving up carbs completely.

A ketogenic diet can also change the balance of water and minerals in the body, so adding salt to food or taking mineral supplements can help. Talk to your doctor about your nutritional needs.

When starting a keto diet, it's important to eat until you're full and not limit your calorie intake too much. Generally, a ketogenic diet results in weight loss without conscious calorie restriction.

Conclusion:

Many of the side effects of starting a ketogenic diet can be limited. Before starting a keto diet, try to follow a regular low-carb diet and take mineral supplements for the first few weeks.

Risks of the keto diet

Following a ketogenic diet long-term can have some negative effects, including the following risks:

• low protein levels in the blood
• excess fat in the liver
• kidney stones
• lack of trace elements

A type of type 2 diabetes medicine called sodium-glucose cotransporter 2 (SGLT2) inhibitors can increase the risk of diabetic ketoacidosis, a dangerous condition that makes the blood too acidic. Anyone taking this drug should avoid the keto diet.

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

Conclusion:

The keto diet has some side effects that you should discuss with your doctor if you plan on following the diet long-term.

Supplements for the Ketogenic Diet

Although supplements are not necessary, some can be helpful.

• MCT oil. MCT oil added to drinks or yogurt provides energy and helps increase ketone levels.
• Minerals. Salt and other mineral intake may be important in the beginning because of changes in water and mineral balance.
• Caffeine. Caffeine is beneficial in increasing energy levels and productivity and reducing fat.
• Exogenous ketones. This supplement can help increase ketone levels in the body.
• Creatine. Creatine provides many health benefits and performance enhancement. Combining a ketogenic diet with exercise can help.
• Whey proteins. Add half a scoop of whey protein to smoothies or yogurt to boost your daily protein intake.

Conclusion:

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

FAQ

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

1. Can I ever eat carbs again?

   Yes. However, in the beginning, it is important to significantly reduce the intake of carbohydrates. After the first 2-3 months you can eat carbs on special occasions - just go back to the diet right away.

2. Will I lose muscle?

   Any diet runs the risk of losing muscle mass. However, consuming protein and high levels of ketones can help reduce 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 carb diet.

4. How much protein can I eat?

   Protein intake should be moderate, as too much can lead to increased insulin levels and decreased ketone levels. The upper limit is probably about 35% of total calories.

5. What should I do if I feel tired, weak or tired all the time?

   You may not be fully in ketosis or using fat and ketones efficiently. To avoid this, reduce your carb intake and go back to the points above. Supplements like MCT oil or ketones can also help.

6. My urine smells like fruit. What does it have to do with it?

   Don't worry. This is simply due to the release of the byproducts of ketosis.

7. My breath smells weird. What can I do?

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

8. I heard that ketosis is very dangerous. This is true?

   People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis of the ketogenic diet is usually good for healthy people. Consult your doctor before starting a new diet.

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

   These common side effects usually go away within 3-4 weeks. If the problem persists, try eating more fiber-rich vegetables.

Summarize

The ketogenic diet is great for people who:

• is overweight
• diabetes
• want to improve their metabolism

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

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