The Ketogenic Diet: A Detailed Beginner’s Guide To Keto And Side Effects
The ketogenic diet (or keto diet for short) is a low carb, high fat diet that offers many health benefits.
In fact, many studies have shown that this type of diet can help you lose weight and improve your health.
Ketogenic diets can be helpful for diabetes, cancer, epilepsy and Alzheimer’s disease.
Here’s a few basic facts about a stomp pad and how it is used.
What is a ketogenic diet?
Keto Basics
The ketogenic diet is a low-carb, high-fat diet that is similar to the Atkins diet and the low-carb diet in many ways.
We are talking about rapid reduction of carbohydrates and their replacement with fat. This lack of carbohydrates puts your body in a metabolic state called ketosis.
When this happens, your body becomes very efficient at burning fat for energy. It also converts fat in the liver into ketones, which can provide energy to the brain.
A ketogenic diet can cause a significant drop in blood sugar and insulin levels. It has many health benefits, including an increase in ketones.
Summary
The ketogenic diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and also converts the body’s metabolism from carbohydrates to fats and ketones.
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Different types of ketogenic diets or foods
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet (SKD): This is a diet low in carbohydrates, moderate in protein, and high in fat. It usually contains 70% fat, 20% protein and only 10% carbohydrates.
- Cyclic Ketogenic Diet (CKD) – This diet contains high amounts of carbohydrates, such as 2 days more carbohydrates after 5 days of keto.
- Targeted Ketogenic Diet (TKD) – This diet allows you to add carbohydrates during exercise.
- High protein ketogenic diet: It is similar to the standard ketogenic diet but contains more protein. The ratio is usually 60% fat, 35% protein and 5% carbohydrate.
However, only standard high protein ketogenic diets have been extensively studied. Cyclic or targeted ketogenic diets are more sophisticated and are mainly used by bodybuilders or athletes.
The information in this article applies primarily to the standard ketogenic diet (SKD), although many of the same principles apply to other versions of the diet.
Summary
There are several options for ketogenic diets. The standard version (SKD) is the most studied and recommended.
What is ketosis?
Ketosis is a metabolic condition in which your body uses fat for fuel instead of carbohydrates.
This happens when you significantly reduce your carbohydrate intake, which limits the amount of glucose (sugar) in your body, which is the main source of energy for your cells.
Following a ketogenic diet is the most effective way to get rid of ketosis. This usually includes limiting carbohydrate intake to about 20-50 grams per day and includes healthy fats such as meat, fish, eggs, nuts and oils.
It is also important to moderate your protein intake. This is because protein, if taken in large quantities, can be converted into glucose, which can slow down the transition to ketosis.
Intermittent fasting practice can also help you get to ketosis faster. There are many different forms of intermittent fasting, but the most common method is to limit the amount of food to about 8 hours a day and to fast the remaining 16 hours.
There are blood, urine and breath tests that can help determine if you are in ketosis by measuring the amount of ketones produced in your body.
Some symptoms may also indicate that you have experienced ketosis, such as increased thirst, dry mouth, frequent urination, and loss of appetite or hunger.
Summary
Ketosis is a metabolic condition in which your body uses fat for fuel instead of carbohydrates. Changing your diet and fasting from time to time can help you get into ketosis faster. Some tests and symptoms can also help determine if you have had ketosis.
A ketogenic diet can help you lose weight
A ketogenic diet is an effective way to lose weight and reduce the risk of disease.
In fact, research suggests that a ketogenic diet may be just as effective for weight loss as a low-fat diet.
Also, a complete diet so that you can lose weight regardless of the calories and the amount of food you eat.
A review of 13 studies found that the ketogenic diet was much more effective than the low-fat diet for long-term weight loss after low carbohydrates. People who follow the Cato Diet weigh an average of 0.9 kg more than those who follow a low-fat diet.
It also lowers diastolic blood pressure and triglyceride levels.
Another study of 34 seniors found that people who followed a ketogenic diet for 8 weeks had five times more fat than those who followed a low-fat diet.
Increased ketone levels, lower blood sugar, and increased insulin sensitivity may also play a role.
Summary
A ketogenic diet can help you lose a little more weight than a low fat diet. This is usually accompanied by poor appetite.
Ketogenic diet for diabetes and pre-diabetes.
Diabetes is caused by changes in metabolism, high blood sugar levels and an imbalance of insulin.
A ketogenic diet can help you get rid of excess body fat, which is strongly linked to type 2 diabetes, pre-diabetes and metabolic syndrome.
Previous studies have shown that a ketogenic diet increases insulin sensitivity by up to 75%.
A small study in 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 people who followed a ketogenic diet lost an average of 25 pounds over a two-year period. This is an important benefit when considering the relationship between weight and type 2 diabetes.
In addition, they improved blood sugar control, and throughout the study, participants reduced their use of specific blood sugar medications.
Summary
A ketogenic diet can increase insulin sensitivity and lead to fat loss, which has significant health benefits for people with type 2 diabetes or pre-diabetes.
Other Health Benefits Of Keto
The ketogenic diet was originally introduced as a tool to treat neurological conditions such as epilepsy.
Studies have shown that diet is beneficial for a variety of health conditions:
- Heart disease: A ketogenic diet can help increase risk factors such as body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar levels.
- Cancer: The anti-cancer diet is being studied as a complementary treatment to cancer because it can help slow the growth of tumors.
- Alzheimer’s disease: This is the name of a mental illness. The Cato Diet can help reduce the symptoms of Alzheimer’s disease and slow its progression.
- Epilepsy: Research has shown that a ketogenic diet can lead to a significant reduction in seizures in children with epilepsy.
- Parkinson’s disease: Although more research is needed, one study found that diet helps improve the symptoms of Parkinson’s disease.
- Polycystic ovary syndrome: A ketogenic diet can help lower insulin levels, which may play a role in PCOS.
- Brain damage: Some studies suggest that diet may improve the outcome of traumatic brain injury.
However, keep in mind that research in most of these areas is ineffective.
Summary
A ketogenic diet can provide many health benefits, especially for metabolic, neurological, or insulin-related conditions.
Food To Avoid
Any high carbohydrate diet should be limited.
The following is a list of foods that should be reduced or eliminated from the diet on a ketogenic diet.
- Sugary Foods: Soft drinks, fruit juices, smoothies, cakes, ice cream, candy, etc.
- Cereals or starch: Products based on wheat, rice, pasta, cereals, etc.
- Fruits: All fruits like strawberries except small berries.
- Beans or legumes: beans, peas, lentils, lentils, etc.
- Root vegetables and tubers: Potatoes, yams, carrots, turnips, etc.
- Low-fat foods: fat-free mayonnaise, salad dressings, and spices.
- Some spices or sauces: barbecue sauce, honey mustard sauce, teriyaki sauce, tomato sauce, etc.
- Unhealthy fats: Processed vegetable oil, mayonnaise, etc.
- Alcohol: Beer, wine, wine, combination
- Sugar Free Diet Foods: Sugar Free Candy, Syrup, Pudding, Hard Candy, Hard Candy etc.
Summary
Avoid foods high in carbohydrates such as grains, sugar, vegetables, rice, potatoes, sweets, juices and even most fruits.
Foods To Eat
You should include most of your food in these foods:
- Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey
- Fatty fish: salmon, trout, tuna and mackerel
- Eggs: Fried or whole eggs with omega-3
- Butter and cream: grass-fed butter and sour cream
- Cheese: An unprocessed cheese 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 and avocado oil.
- Avocado: Whole avocado or freshly made guacamole
- Low carb vegetables: green vegetables, tomatoes, onions, peppers, etc.
- Spices: Salt, pepper, herbs and spices.
Summary
Eat a low-carb diet of meat, fish, eggs, butter, nuts, healthy oils, avocados and vegetables.
Keto Meal Plan for 1 week
To help you get started, here’s an example of a weekly ketogenic diet:
Monday
- Breakfast: Vegetables and eggs and tomato muffins
- Lunch: Chicken salad with olive oil, feta cheese, olives and lettuce.
- Dinner: Salmon with asparagus, cooked in olive oil.
Tuesday
- Breakfast: Eggs, tomatoes, basil and spinach.
- Lunch: Almond milk, peanut butter, spinach, cocoa powder, and rustic stevia smoothies (more keto smoothies here) with strawberry slices.
- Dinner: conch cheese tacos with salsa
Wednesday
- Breakfast: Chia pudding with nut milk, coconut and blackberry.
- Lunch: Shrimp and avocado salad.
- Dinner: pork with parmesan cheese, broccoli and salad.
Thursday
- Breakfast: Omelet with avocado, sauce, pepper, onion and spices.
- Lunch: a handful of beans and celery with guacamole and salsa.
- Dinner: Chicken filled with pesto and cream cheese and fried zucchini.
Friday
- Breakfast: Sweet Greek, whole milk yogurt with peanut butter, cocoa powder and berries.
- Lunch: Roll the crushed beef salad in chopped bell peppers.
- Dinner: Cabbage rolls and mixed vegetables
Saturday
- Breakfast: Blueberry pancakes with cream cheese and mushroom slices.
- Lunch: Zachary salad and beetroot “noodles”.
- Dinner: White fish cooked in olive oil with bananas and roasted pine nuts.
Sunday
- Breakfast: fried eggs and mushrooms
- Lunch: Low carb chicken with sesame and broccoli.
- Dinner: Spaghetti Squash Bolognese
Always try to alternate between vegetables and meat in the long run, as each variety provides different nutrients and health benefits.
Summary
On a ketogenic diet, you can eat a variety of delicious and nutritious foods. It’s not all meat and fat. Vegetables are an important part of the diet.
Healthy Keto Snacks
If you’re hungry between meals, here are some keto-approved healthy snacks:
- Fatty meat or fish
- Cheese
- A handful of nuts or seeds.
- keto cut the sushi.
- olive
- One or two boiled eggs or diabetic
- 90% dark chocolate
- Whole Greek yogurt mixed with peanut butter and cocoa powder
- Pepper and guacamole
- Strawberries and regular cottage cheese
- Celery with sauce and guacamole
- Meat
- A small portion of food waste.
- Fat bombs
Summary
The best snacks for the keto diet include meat, cheese, olives, hard boiled eggs, nuts, raw vegetables and dark chocolate.
Keto tips and tricks
Although it is difficult to start a ketogenic diet, there are some tips and tricks you can use to make it easier.
- Start by reading food labels and checking grams of fat, carbohydrates and fiber to determine how your favorite food might fit into your diet.
- Planning your meals in advance can also help and save you extra time during the week.
- Many websites, food blogs, apps, and cookbooks also offer cat recipes and ideas that you can use to create your own menu.
- Alternatively, some food delivery services offer cat options for a quick and easy way to enjoy keto dishes at home.
- When you run out of time, try eating healthy frozen keto food.
- When going to social events or visiting family and friends, consider bringing your own food, which can make it easier to reduce cravings and stick to your meal plan.
Summary
Reading food labels, planning meals, and bringing food for family and friends can make it easier to stick to a ketogenic diet.
Tips for eating on a ketogenic diet
- Dishes of many restaurants may suit Keto.
- Most restaurants serve dishes based on certain types of meat or fish. Order and replace any high carb foods with extra vegetables.
- Egg products are also a great option, such as omelets or bacon and eggs.
- Another favorite is smaller than a hamburger. Instead, you can replace the fries with vegetables. Add more avocado, cheese, bacon or eggs.
- In a Mexican restaurant, you can taste any meat with extra cheese, guacamole, salsa and sour cream.
- For dessert, order beer with cheese or cream board.
Summary
When eating out, choose meat, fish or egg dishes. Order extra vegetables instead of carbohydrates or starch, and order cheese for dessert.
Side effects and ways to reduce them
Although ketogenic diets are generally safe for most healthy people, there may be some initial side effects when your body adjusts.
There is some historical evidence of this effect, often referred to as bite flu. Based on some people’s notes on meal plans, it usually ends after a few days.
Symptoms reported by Keto Flu include diarrhea, constipation and vomiting. Other less common symptoms include:
- Low energy and brain function.
- Increased appetite
- Difficulty sleeping
- Nausea
- Digestive problems
- Decreased exercise performance.
To reduce this, you can try a low carb diet for the first few weeks. It can teach your body to burn more fat before completely cutting out carbohydrates.
A ketogenic diet can also upset your body’s water and mineral balance, so adding extra salt to your diet or taking mineral supplements can help. Talk to your doctor about your nutritional needs.
At the very least, it is important to avoid eating too much and limiting calories. Ketogenic diets often deliberately promote weight loss without calorie restriction.
Summary
Many of the side effects of starting a ketogenic diet can be limited. Supplements and mineral supplements can help.
Risks Of Keto Diet
Prolonged diet can have many negative effects, including the following risks:
- Low blood protein
- Excess fat in the liver
- Coral
- Lack of micro nutrients
A drug called sodium glucose transporter 2 (SGLT2) inhibitor for type 2 diabetes may increase the risk of diabetic ketoacidosis, a dangerous condition that causes the blood to become acidic. Anyone taking this medicine should avoid eating cactus.
More research is being done to determine the long-term safety of cat food. Talk to your doctor about your diet plan to help you make a decision.
Summary
There are some side effects of the keto diet that you should talk to your doctor about if you plan to follow the diet for a long time.
Ketogenic dietary supplements
Although supplements are not needed, some can help.
- MCT oil: Incorporated into beverages or yogurt, MCT oils provide energy and help increase ketone levels.
- Minerals: Excess salts and other minerals may be important initially due to changes in water and mineral balance.
- Caffeine: Caffeine has benefits for energy, weight loss and performance.
- Exogenous ketones: These supplements can help increase ketone levels in the body.
- Creatine: Creatine provides many health and performance benefits. It may help if you combine a ketogenic diet with exercise.
- Whey: Use half a tablespoon of the same protein in a smoothie or yogurt to increase your daily protein intake.
Summary
Some supplements may be helpful for a ketogenic diet. These include exogenous ketones, MCTs and mineral oils.
Frequently Asked Questions
Here are the answers to some common questions about the ketogenic diet.
1. Can I go back to eating carbohydrates?
Yes, however, it is important to first significantly reduce the amount of carbohydrates. After the first 2-3 months, you can eat carbohydrates on special occasions. Just go back to the diet later.
2. Will I lose muscle?
During the diet, there is a risk of losing some muscle mass. However, high amounts of protein and ketones can help reduce muscle loss, especially if you are doing strength training.
3. Can I build muscle on a ketogenic diet?
Yes, but it can’t work on a moderate carbohydrate diet.
4. How much protein can I eat?
Protein should be eaten in moderation, as too much can increase insulin levels and reduce ketones. About 35% of your total calorie intake is probably the upper limit.
5. What should I do if I am constantly tired, weak or fatigued?
You may not be in full ketosis or may not be using fat and ketones effectively. To overcome this, reduce your carbohydrate intake and look at the tips above. Supplements like MCTIL or ketones can also help.
6. My urine smells like fruity. Why is that?
do not worry. This is due to the release of by-products during ketosis.
7. My breath smells. What can I do?
These are common side effects. Try drinking plain flavored water or chewing gum without sugar.
8. I have heard that ketosis is very dangerous. Really?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketoacidosis on a ketogenic diet is usually treatable in healthy people. Talk to your doctor before starting any new diet.
9. I have digestive problems and diarrhea. What can I do?
These common side effects usually go away after 3 to 4 weeks. If this persists, try to eat more high-fiber vegetables.
The Bottom Line
A ketogenic diet may be better for people who:
- Overweight
- Diabetes
- Try to improve the health of your metabolism.
May be less suitable for elite athletes or those who want to gain large amounts of muscle or weight.
It doesn’t fit in with some people’s lifestyles and choices. Talk to your doctor about your meal plan and goals to decide if the keto meal plan is right for you.