The ketogenic diet 101: A detailed guide for beginners

Mar 11, 2016 | | Say something

Serious Chef With Empty Plate The ketogenic diet is a low carbohydrate, high fat diet offers many benefits health.

More 20 studies show that this type of diet can help you lose weight and improve health ( 1 ).

ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease ( 2 3 4 5 ).

This article is a detailed guide for beginners to the ketogenic diet.

contains everything you need to know.

What is a ketogenic diet?

The ketogenic diet (often referred Keto ) is a high-fat diet very low in carbohydrates, which shares many similarities with the Atkins and under carbohydrate diets.

It involves drastically reduce the consumption of carbohydrates, fat and replacing. The reduction of carbohydrates puts your body in a metabolic state called ketosis .

When this happens, your body becomes very efficient at burning fat for energy. Also it converts fat ketone in the liver, which can provide energy for the brain ( 6 , 7 ).

ketogenic diets can cause massive reduction in blood sugar and insulin levels. This, along with increasing ketones, has numerous health benefits ( 6 , 8 , 9 , 10 , 11 ).

Conclusion: The ketogenic diet (OTEC) is a low carbohydrate, high-fat diet. Reduces blood sugar and insulin levels, and changes the metabolism of the body away from carbohydrates and fat into ketones.

Different types of ketogenic diets

There are several versions of the ketogenic diet, including:

  • diet standard ketogenic (SKD): This is a very low-carbohydrate, moderate protein and high-fat diet. Usually contains 75% fat, 20% protein and only 5% carbohydrate ( 1 ).
  • cyclical ketogenic diet (CKD) :. This diet consists of periods of higher refeeds in carbohydrates, such as ketogenic five days followed by two days of high carbohydrate
  • Targeted Ketogenic Diet (TKD) :. This diet allows you to add carbohydrates between workouts
  • high-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein . The ratio is often 60% fat, 35% protein and 5% carbohydrate.

However, only the standard ketogenic diets and high-protein have been extensively studied. cyclical ketogenic diets or specific, are the most advanced methods, and mainly used by bodybuilders or athletes.

The information in this article applies above all to the standard ketogenic diet (SKD), although many of the same principles apply to the other versions.

Conclusion: There are several versions of the ketogenic diet. The standard ketogenic diet (SKD) is the most researched and most recommended.

ketogenic diets can help you lose weight

Weight Scale

A ketogenic diet is an effective way to lose weight and reduce the risk factors of the disease ( 8 9 10 11 12 13 ).

Indeed, research shows that the ketogenic diet is much higher than the recommended low fat diet ( 2 14 , 15 16 ).

What is more, the diet is so abundant that can weight loss without calorie count or tracking your diet ( 16 ).

One study found that people who follow a ketogenic diet lost 2.2 times more weight than those on a low fat diet low in calories. HDL cholesterol and triglycerides also improved ( 17 ).

Another study found that participants in the ketogenic diet lost 3 times more weight than those of Diabetes UK recommended diet ( 18 ).

There are several reasons why a ketogenic diet is superior to a low-fat diet. One is the increased intake of protein, which provides numerous benefits ( 14 19 20 ).

Increased ketone levels decreased blood sugar and improve insulin sensitivity may also play a key role ( 21 22 , 23 , 24 , 25 , 26 ).

For more details on the effects of weight loss on a ketogenic diet, read this article :. a ketogenic diet to lose weight and fight disease

Conclusion: A ketogenic diet can help you lose more weight than a low-fat diet . This often happens without hunger.

ketogenic diets for diabetes and prediabetes

Blood Glucose Meter and Strips

Diabetes is characterized by changes in metabolism, blood sugar and deterioration the function of insulin ( 27 ).

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome ( 28 29 , 30 ).

One study found that the ketogenic diet improved insulin sensitivity in a surprising 75% ( 29 ).

Related Post:   The 21 best low carbohydrate vegetables

In another study in patients with type 2 diabetes revealed that 7 of the 21 participants were able to stop all diabetes drugs ( 28 ).

In another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared with 15.2 pounds (6.9 kg) in the group of high carbohydrate content. This is an important benefit when considering the relationship between weight and type 2 diabetes ( 2 31 ).

In addition, 95.2% of the ketogenic group was also able to stop or reduce diabetes medication, compared with 62% in the highest carbohydrate group ( 2 ) .

This article has more details about low-carb diets and diabetes .

Conclusion :. The ketogenic diet can increase sensitivity to insulin and cause fat loss, leading to a drastic improvement of type 2 diabetes and prediabetes

Other health benefits of the ketogenic diet

Older Male Doctor

the ketogenic diet actually originated as a tool for the treatment of neurological diseases such as epilepsy.

Studies have shown that diet can have benefits for a wide variety of different health conditions:

  • Heart disease: The ketogenic diet can improve risk factors such as body fat HDL levels, blood pressure and blood sugar ( 32 33 ).
  • Cancer: The diet is being used to treat several types of cancer and slow tumor growth ( 4 34 35 , 36 ).
  • Alzheimer’s disease Diet can reduce the symptoms of Alzheimer’s disease and slow the progression of the disease ( 5 37 , 38 ).
  • Epilepsy :. Research has shown that the ketogenic diet can cause massive reduction of seizures in epileptic children ( 3 )
  • Parkinson’s disease :. One study found that the diet helped improve the symptoms of Parkinson’s disease ( 39 )
  • polycystic ovary syndrome :. The ketogenic diet can help reduce insulin levels, which can play a key role in The polycystic ovary syndrome ( 40 )
  • brain injury: One animal study found that diet can reduce concussions and speed recovery after brain injury ( 41 )
  • Acne. :. Lower levels of insulin and eat less Sugar or processed foods can help improve acne ( 42 )

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

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

Foods to avoid

White Rice in a Glass Bowl

in short, any food with high carbohydrate content should be limited.

Here is a list of foods that need to be reduced or eliminated in a ketogenic diet:

  • Sugary foods: Soda fruit juice , smoothies, pastries, ice cream, candy, etc.
  • grains or starches: Wheat Products based on, Rice , pasta, cereal , etc.
  • Fruit :. all fruit except small portions of berries like strawberries
  • beans or legumes: Peas beans , lentils, chickpeas, etc.
  • Root Vegetables: Potatoes batatas carrots , turnips, etc.
  • low-fat or diet products: These are highly processed and often high in carbohydrates
  • Some condiments or. sauces: These often contain sugar and unhealthy fats
  • unhealthy fat. Limit consumption of processed vegetable oils , mayonnaise, etc. .
  • Alcohol :. Because of its carbohydrate content, many alcoholic beverages can take ketosis
  • diet foods without sugar: These are high in sugar alcohols , which can affect ketone levels in some cases. These foods also tend to be highly processed.

Conclusion :. Avoid foods based on carbohydrates such as cereals, sugar, beans, rice, potatoes, sweets, fruit juices and even most

Food to eat

Thumbs Up Man With Salmon Avocado and Almonds

should base most of your meals around these foods:

The best is the basis of their diet mainly on the whole, individual food ingredients. Here is a list of 44 foods low in healthy carbohydrates .

Conclusion :. base most of your diet in foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low carbohydrate vegetables

A plan ketogenic meals displayed for one week

Meat

to help get you started, here is an example of plan ketogenic diet food for a week:

Monday

  • breakfast :. bacon, eggs and tomatoes
  • Lunch :. Chicken salad with olive oil and feta cheese
  • Cena :. of salmon cooked in butter asparagus

Tuesday

  • Breakfast: egg, tomato, basil and cheese tortilla goat
  • .

  • Lunch :. Almond milk peanut butter , cocoa powder and stevia shake
  • Cena :. meatballs, cheddar cheese and vegetables

Wednesday

  • breakfast :. A ketogenic shake (test this or this )
  • Lunch :. Shrimp salad with olive oil and avocado
  • Cena :. pork chops with parmesan cheese, broccoli and salad

Thursday

  • breakfast :. tortilla with avocado, salsa, peppers, onions and spices
  • Lunch :. A handful of walnuts and celery with guacamole and salsa
  • Cena :. stuffed chicken with pesto and cream cheese, together with vegetables

Friday

  • breakfast :. 3 omelet with cheese and tomato
  • Lunch :. stuffed chicken leftovers from the night before
  • Cena :. steak, eggs, mushrooms and salad

Friday

  • Breakfast: Sugar yogurt peanut butter , cocoa powder and stevia
  • .

  • Lunch :. Meat cooked in coconut oil sauce with vegetables
  • Cena :. Hamburger no bread with bacon, egg and cheese

Saturday

  • breakfast :. ham and cheese omelet with vegetables
  • Lunch :. ham and cheese slices with nuts
  • Cena :. White fish, egg and spinach cooked in coconut oil

Sunday

  • breakfast :. fried eggs with bacon and mushrooms
  • Lunch :. hamburger with sauce, cheese and guacamole
  • Cena :. meat and eggs with a salad

Always try to turn the vegetables and meat in the long run, since each type offers different nutrients and health benefits.

For tons of recipes, check out this link :. 101 healthy low carb recipes

Conclusion: You can eat a wide variety of tasty and nutritious meals in a ketogenic diet

.

healthy snacks ketogenic

Cheese

if you get hungry between meals, here are some healthy snacks, keto-approved:

  • meat or oily fish.
  • cheese.
  • A handful of nuts or seeds.
  • Cheese olives .
  • 1-2 hard boiled eggs.
  • 90% black chocolate .
  • A low-carbohydrate milk shake with almond milk, cocoa powder and nut butter.
  • full-fat yogurt mixed with nut butter and cocoa powder.
  • Strawberries and cream.
  • celery with salsa and guacamole.
  • Smaller portions of leftovers.

Conclusion :. Great snacks for a diet keto include pieces of meat, cheese, olives, boiled eggs, nuts and black chocolate

Tips for Eating Out on a ketogenic diet

No it is very hard to make most meals in restaurants keto-friendly when eating out .

Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any food rich in carbohydrates with additional vegetables.

egg-based foods are also a great option, as an omelette or eggs and bacon.

Another favorite is hamburger without bread. It could also leave the bun and change the chips for vegetables. Add additional avocado, cheese, bacon or eggs.

In Mexican restaurants, you can enjoy any kind of meat with extra cheese, guacamole, salsa and sour cream.

For dessert, ask for a table or double cream cheese mixed with berries.

Conclusion: When eating out, choose a meat, fish or egg-based dish. Order extra vegetables instead of carbohydrates or starches, and have cheese for dessert.

side effects and how to minimize

Three Pill Bottles

Although the ketogenic diet is safe for healthy people, there may be some initial side effects, while your body adapts.

This is often referred to as “keto flu” – and is usually over within a few days

flu Keto includes bad energy and mental function, increased appetite, [ sleep issues, nausea, digestive discomfort and decreased exercise performance.

In order to minimize this, you can try a normal low carbohydrate diet during the first weeks. This can teach your body to burn more fat before completely eliminate carbohydrates.

A ketogenic diet may also change the water and the balance of minerals in the body, so the extra addition of salt to your meals or take mineral supplements they can help.

By mineral, try taking 3000-4000 mg of sodium , 1000 mg of potassium and 300 mg of Magnesium per day to minimize side effects.

At least initially, it is important to eat until fullness and to avoid excess calorie restriction. Usually, a ketogenic diet causes weight loss without calorie restriction intentional.

Conclusion: Many of the side effects of starting a ketogenic diet may be limited. Facilitate diet and take mineral supplements may help.

a ketogenic diet supplements

Although no supplement is needed, some may be helpful.

  • MCT oil: Added to drinks or yogurt, it provides energy and helps increase levels of ketone
  • :. Minerals. Add salt and other minerals can be important when starting out, due to changes in the balance of water and minerals
  • Caffeine :. Caffeine may have benefits for energy, fat loss and performance
  • exogenous ketones :. This supplement may help raise levels of ketone body
  • Creatine: Creatine provides numerous benefits health and performance. This can help if you are combining a ketogenic diet with exercise.
  • Whey :. Use half a ball of whey protein in yogurt smoothies or increase your daily protein intake

Conclusion: Certain supplements can be beneficial in a ketogenic diet. These include exogenous ketones, MCT oil and minerals.

FAQ

Man Putting Salt on Meat

Here are answers to some common questions about the ketogenic diet.

1. Can I go back to eating carbs again?

Yes. However, it is important to remove them initially. After the first 2-3 months, you can eat carbohydrates on special occasions -. Just returned to the diet immediately after

2. Will I lose muscle?

There is a risk of losing some muscle in any diet. However, high intake of protein and high levels of ketones can help minimize the loss of muscle mass, especially if you lift weights.

3. Can you build muscle in a ketogenic diet?

Yes, but it may not work as well as in a moderate carbohydrate diet. More details:. Low-Carb / ketogenic diets and exercise performance

4. Do I need feedback or carbohydrate loading?

No. However, a higher calorie days may be beneficial occasionally.

5. The amount of protein I eat?

Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. About 35% of the total calorie intake is probably the upper limit.

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

may not be in its totality ketosis or be the use of fats and ketones efficiently. To counter this, reduce your intake of carbohydrates and revisit the above. A supplement such as MCT oil or ketones can also help.

7. My urine smells fruity? Why is this?

do not be alarmed. This is simply due to the removal of the byproducts created during ketosis.

8. My breath smells. What can I do?

This is a common side effect. Try to drink water naturally flavored or sugarless gum.

9. heard ketosis was extremely dangerous. Is this true?

people often confused with ketosis ketoacidosis . The first is natural, while the second only occurs in uncontrolled diabetes.

Ketoacidosis is dangerous, but ketosis in a ketogenic diet is perfectly normal and healthy.

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

This common side effect usually happens after 3-4 weeks. If it persists, try to eat more high fiber vegetables. Magnesium supplements can also help with the constipation.

The ketogenic diet is a great, but not all

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

may be less suitable for athletes or those who wish to add large amounts of muscle or weight.

And, as with any diet, it will only work if you are consistent and stick with it in the long run.

That said, few things are as well tested in nutrition as the powerful health benefits and weight loss of a ketogenic diet.

This article was originally published on authoritynutrition.com

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