The Ketogenic Diet: A Detailed Beginner’s Guide to Keto

The ketogenic diet is a way of eating that involves reducing your intake of carbs and eating more fats to help your body burn fat for energy. This diet can help with weight loss and reduce the risk of certain diseases. Keto is good for people looking to lose weight or improve their metabolism. It can help burn fat, regulate blood sugar, and control your appetite. Keto may also have brain health benefits.

In this blog post, we will explain the basics of the keto diet for beginners. This includes what foods to include in your diet, what foods to avoid, how to begin the diet, and meal plan for the keto diet.

 

What Is the Ketogenic Diet?

The ketogenic diet, known as the keto diet, is a popular eating plan that focuses on eating low-carb and high-fat foods. By consuming very few carbohydrates and higher amounts of fat and moderate protein, your body goes into a state called ketosis, where it burns fat for energy instead of carbs. People choose this diet for weight loss, better blood sugar control, and increased energy.

 

How Does the Ketogenic Diet Work?

The ketogenic diet is a way of eating that focuses on reducing carbohydrates and increasing fats. By doing this, the body enters a state called ketosis, where it burns fat for energy instead of carbohydrates. This can help people lose weight and improve their health. Ketosis allows the body to use stored fat as fuel instead of carbs. This diet may also help with reducing appetite and preserving muscle mass, making it a good choice for weight loss.

 

What do I eat on the keto diet?

There are different types of the ketogenic diet, each with its own set of rules about what to eat. These types include:

1. Standard ketogenic diet (SKD): This diet is very low in carbs, moderate in protein, and high in fat. It typically consists of 70% fat, 20% protein, and only 10% carbs.
2. Cyclical ketogenic diet (CKD): This diet involves alternating between high-carb days and low-carb days.
3. Targeted ketogenic diet (TKD): This diet allows for the addition of carbs around workout times.
4. High-protein ketogenic diet: This diet is similar to the standard ketogenic diet but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

The most researched versions are the standard and high-protein ketogenic diets. The cyclical and targeted ketogenic diets are more specialized and are commonly used by bodybuilders or athletes.

 

Can the keto diet help me lose weight?

A ketogenic diet is a great way to lose weight and reduce the risk of diseases. Research shows that it can be just as effective as a low-fat diet for weight loss.

This diet is very satisfying, so you can lose weight without having to count calories or monitor your food intake. Studies have found that a very low-carb, ketogenic diet may be more successful for long-term weight loss compared to a low-fat diet. On average, people on a keto diet lost 2 pounds more than those on a low-fat diet.

Additionally, a ketogenic diet can help lower diastolic blood pressure and triglyceride levels. In fact, older adults who followed a keto diet for 8 weeks lost almost five times more total body fat than those on a low-fat diet in a study. The increase in ketones, lower blood sugar levels, and improved insulin sensitivity are also important factors for the benefits of a ketogenic diet.

 

Is the keto diet good for people with diabetes and prediabetes?

Diabetes is a health condition that affects how your body processes food, leading to high blood sugar levels and insulin problems. To manage diabetes, a helpful approach is to follow a ketogenic diet. This diet can aid in losing excess fat, which is closely tied to type 2 diabetes, prediabetes, and metabolic syndrome.

Studies reveal that the ketogenic diet can significantly enhance insulin sensitivity. In one older study, women with type 2 diabetes who followed this diet for 90 days showed improved blood sugar control, as indicated by lower hemoglobin A1C levels. In another study involving 349 individuals with type 2 diabetes, those on a ketogenic diet lost an average of 26.2 pounds over two years. This weight loss is crucial for better blood sugar management. Additionally, participants required less medication to regulate their blood sugar levels during the study.

 

What are the other benefits of the keto diet?

The ketogenic diet was originally used to treat neurological diseases like epilepsy. Recent studies have shown that this diet can also have benefits for various health conditions:

1. Heart disease: The ketogenic diet can help improve factors like body fat, cholesterol levels, blood pressure, and blood sugar.
2. Cancer: Some research suggests that the diet may slow tumor growth and is being explored as an additional treatment for cancer.
3. Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s and slow its progression.
4. Epilepsy: Studies have found that the diet can significantly reduce seizures in epileptic children.
5. Parkinson’s disease: While more research is needed, one study showed that the diet improved symptoms of Parkinson’s.
6. Polycystic ovary syndrome: The ketogenic diet can help lower insulin levels, which may be beneficial for this syndrome.
7. Brain injuries: There is some evidence that the diet could improve outcomes for traumatic brain injuries.

It’s important to note that more research is needed in these areas to draw conclusive results.

 

What foods do I avoid on a keto diet?

If you are following a ketogenic diet, it’s best to limit foods high in carbs. Here are some foods you should try to reduce or avoid:

• Sugary foods like soda, fruit juice, smoothies, cake, ice cream, and candy
• Grains or starches such as wheat-based products, rice, pasta, and cereal
• Most fruits, except for small amounts of berries like strawberries
• Beans or legumes like peas, kidney beans, lentils, and chickpeas
• Root vegetables and tubers such as potatoes, sweet potatoes, carrots, and parsnips
• Low-fat or diet products like mayonnaise, salad dressings, and condiments
• Some condiments or sauces like barbecue sauce, honey mustard, teriyaki sauce, and ketchup
• Unhealthy fats including processed vegetable oils and mayonnaise
• Alcohol like beer, wine, liquor, and mixed drinks
• Sugar-free diet foods such as candies, syrups, puddings, sweeteners, and desserts

It’s important to be mindful of your carb intake when following a ketogenic diet.

 

What foods can I eat on the keto diet?

You should eat a variety of foods as part of your meals. Examples of healthy foods to include are:

• Meat such as red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish like salmon, trout, tuna, and mackerel
• Eggs, preferably pastured or omega-3 whole eggs
• Dairy products like grass-fed butter, heavy cream, and unprocessed cheeses such as cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds such as almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds
• Healthy oils like extra virgin olive oil and avocado oil
• Avocados or freshly made guacamole
• Low-carb vegetables including green veggies, tomatoes, onions, and peppers
• Condiments like salt, pepper, herbs, and spices

It’s best to focus on eating whole, single-ingredient foods for a healthy diet. Here’s a list of 44 low-carb foods that are good for you.

 

Tips for eating out on a ketogenic diet

It’s possible to enjoy keto-friendly meals at many restaurants. You can opt for meat or fish dishes and swap high-carb foods for extra vegetables. Egg-based meals like omelets or eggs and bacon are also good choices. Bun-less burgers and replacing fries with veggies are great alternatives. At Mexican restaurants, you can have meat with cheese, guacamole, salsa, and sour cream. For dessert, try a cheese board or berries with cream.

 

Does being on the keto diet have any risks?

Although the keto diet has its advantages, sticking to it for a long time can have some negative consequences, such as low blood protein, excess fat in the liver, kidney stones, and lack of essential nutrients. For people taking a type of medication called SGLT2 inhibitors for type 2 diabetes, following the keto diet may increase the risk of a dangerous condition called diabetic ketoacidosis.

It’s important to keep your doctor updated on your diet plan to make informed decisions about your health. Researchers are still studying the long-term safety of the keto diet.

 

Conclusion

In conclusion, the ketogenic diet can be a beneficial way to support weight loss and improve overall health. By reducing carbs and increasing healthy fats, this diet can help your body enter a state of ketosis and burn fat for energy. However, it’s important to consult with a healthcare professional before starting any new diet plan, especially if you have underlying health conditions. Remember to listen to your body, stay hydrated, and focus on whole, nutrient-dense foods to make the most of your ketogenic journey.