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 fats. This decrease exposes the body to a metabolic state called ketosis.
When this occurs, the body becomes incredibly efficient and manages to convert all 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 the increase in ketones, provides numerous health benefits.
Ketogenic diets can help with weight loss
A ketogenic diet is an effective way to lose weight and decrease risk factors for some diseases.
In fact, research shows that the ketogenic diet outperforms commonly recommended low-fat diets.
What's more, the goal of the diet is that you can lose weight without counting calories or tracking 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 on traditional diets recommended by Diabetes UK (a UK charity).
There are many reasons why the ketogenic diet is better than low-fat diets, such as increased protein intake, which provides numerous benefits.
Increased ketones, decreased blood sugar levels and improved insulin sensitivity may also play a role.
health benefits of the keto diet
The current ketogenic 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: Currently, this diet has been used to treat many types of cancer and reduce tumor growth.
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 the diet helped improve Parkinson's symptoms.
Polycystic ovary syndrome: The ketogenic diet may help reduce insulin levels, which could play a key role in polycystic ovary syndrome.
Brain injuries: An animal study found that the diet can reduce concussions and aid in patient recovery after sustaining these injuries.
Acne: Decreased insulin levels and reduced intake of sugar or processed
Foods to be avoided
Any food high in carbohydrates should be avoided.
Below 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, candy, etc.
Cereals or starches: Products derived from wheat, rice, pasta, cereals, etc.
Fruit: All fruits except small portions of berries, such as strawberries.
Beans or legumes: Peas, red beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Dietary or low-fat products: They are usually highly processed and rich in carbohydrates.
Some condiments or sauces: Especially those containing sugar and saturated fats.
Saturated fats: Limit the intake of refined oils, mayonnaise, etc.
Alcohol: Due to its high carbohydrate content, many alcoholic beverages should be eliminated in a ketogenic diet.
Sugar-free diet foods: These tend to be high in sugar alcohols, which can
Foods you should eat
You should base most of your meals around these foods:
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Oily 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 grass-fed foods.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Above all, extra virgin olive oil, coconut oil and avocado oil.
Avocado: Whole avocados or naturally made guacamole.
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 mainly on whole foods with only one ingredient
1 week ketogenic eating plan
To help you get started, here is an example of a 1 week ketogenic eating 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 omelet.
Lunch: Almond milk, peanut butter, cocoa powder and milk shake with stevia.
Dinner: Meatballs, cheddar cheese and vegetables.
Wednesday
Breakfast: Ketogenic milk shake.
Lunch: Seafood salad with olive oil and avocado.
Dinner: Pork chops with parmesan cheese, broccoli and salad.
Thursday
Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
Lunch: A handful of nuts and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and cream cheese with vegetables.
Friday
Breakfast: Unsweetened yogurt with peanut butter, cocoa powder and stevia.
Lunch: Beef sautéed and cooked in coconut oil with vegetables.
Dinner: Medium rare hamburger with bacon, egg and cheese.
Saturday
Breakfast: Ham and cheese omelet with vegetables.
Lunch: Some slices of ham and cheese with nuts.
Dinner: White fish, eggs and spinach cooked in olive oil.
Tips for eating out and following a ketogenic diet
It is not very difficult to find many restaurants with ketogenic meals when eating out.
Most restaurants offer meat or fish dishes. You can order one of these foods and replace them with any carbohydrate-rich meal with extra vegetables.
Egg meals are also a great option, such as an omelet or eggs with bacon.
Another ideal dish is a medium-rare hamburger. You could also replace 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 yourself a board with assorted cheeses or berries with cream.
OVERVIEW:
When eating out, order a dish with meat, fish or eggs. Add extra vegetables 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, some side effects may appear at the beginning until the body adapts.
You may suffer from the famous keto flu, which lasts for a few days.
The keto flu causes a decrease in energy and mental capacity, increased feelings of hunger, sleep problems, nausea, digestive discomfort and decreased exercise performance.
To minimize this problem, you can try following a standard, low-carbohydrate diet for the first week. This may 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 meals or take mineral supplements.
Regarding minerals, try to take between 3,000 and 4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.
At least in the beginning, it is important to eat until you feel satiated and avoid restricting calories too much. Typically, the ketogenic diet causes weight loss without intentional calorie reduction.
Frequent asked questions
1. Can I start taking carbohydrates again?
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 will not be as easy as on a moderate carbohydrate diet.
4. Do I need to carbo-load?
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 intakes can cause spikes in insulin levels and decrease ketones. The upper limit is probably 35% total calorie intake.
6. What if I feel tired, weak or fatigued all the time?
You may not be doing the ketogenic diet properly or your body may not be using fats and ketones correctly. To counteract this, decrease your carbohydrate intake and continue with the tips discussed above. It may also help to take TMC oil or ketone supplements.
7. Why does my urine smell fruity?
Don't worry, it is simply due to the elimination of the products created during ketosis.
8. What can I do if my breath smells bad?
This 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 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 or 4 weeks. If it persists, try eating more fiber-rich vegetables. Magnesium supplements can also help with constipation.