Brenda Khan
The ketogenic diet is a low-carb, high-fat diet that can help with weight loss and certain health conditions. To enter ketosis, a metabolic state where your body uses fat for fuel instead of carbs, you need to limit your carb intake to around 20-50 grams per day. This can be challenging as it involves cutting out foods like grains, sugars, legumes, and some fruits and vegetables. However, you can eat meat, fish, eggs, nuts, healthy oils, and low-carb veggies. While the keto diet has many benefits, there may be initial side effects, and it's important to consult a doctor before starting this or any diet.
| Characteristics | Values |
|---|---|
| Carbohydrates intake | 20-50 grams per day |
| Protein intake | 20-35% of daily calories |
| Fat intake | 60-75% of daily calories |
| Calories intake | 300-500 mg of magnesium citrate or magnesium glycinate |
| Water intake | 2.5 litres per day |
What You'll Learn
What is the keto diet?
The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with healthy fats. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbs.
The keto diet typically contains 70% fat, 20% protein, and only 10% carbs. However, the exact ratio depends on your particular needs. The high-fat requirement means that followers must eat fat at every meal. For example, in a daily 2,000-calorie diet, this could look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein.
The keto diet is advertised as a weight-loss solution, but it is actually a medical diet that comes with serious risks and should be treated as a short-term dietary change. It has been used to help reduce the frequency of epileptic seizures in children and has been tried for weight loss and certain medical conditions, like epilepsy, heart disease, certain brain diseases, and even acne.
What to eat on the keto diet
The keto diet is not just about eating as much fat as possible. It's about pairing large quantities of healthy fat with nutrient-dense, carb-poor whole foods.
Foods to eat on the keto diet include:
- Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
- Fatty fish: salmon, trout, tuna, and mackerel
- Eggs: pastured or omega-3 whole eggs
- Butter and cream: grass-fed butter and heavy cream
- Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
- Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc
- Healthy oils: extra virgin olive oil and avocado oil
- Avocados: whole avocados or freshly made guacamole
- Low-carb veggies: green veggies, tomatoes, onions, peppers, etc.
Foods to avoid on the keto diet include:
- Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: wheat-based products, rice, pasta, cereal, etc.
- Fruit: all fruit, except small portions of berries like strawberries
- Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
- Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats: processed vegetable oils, mayonnaise, etc.
- Alcohol: beer, wine, liquor, mixed drinks
- Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
Potential risks of the keto diet
The keto diet is generally safe, but there are potential side effects, and some people should take precautions. It is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. Other potential risks include nutrient deficiency, liver problems, kidney problems, and constipation.
Additionally, the keto diet can be tricky for obese individuals due to other health issues they are likely to have, like diabetes, a heart condition, or high blood pressure. It can also be challenging to get started on the keto diet, and there may be some initial side effects while your body adapts, such as the keto flu, which may include diarrhea, constipation, vomiting, poor energy and mental function, and digestive discomfort.
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What can I eat on the keto diet?
The keto diet is a low-carb, high-fat, moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.
Meat and Poultry
Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. Fresh meat and poultry are the best options, but processed meats like bacon and sausage are also allowed in moderation.
Fish and Seafood
Fish and seafood are very keto-friendly. Salmon, tuna, and other fatty fish are not only carb-free but also rich in B vitamins, potassium, selenium, and omega-3 fats. Shellfish like shrimp, crab, and octopus are also good options, but their carb count varies, so it's important to track your intake.
Eggs
Eggs are an excellent source of protein and contain less than 1 gram of carbs each. They also promote feelings of fullness and contain antioxidants that protect eye health.
Dairy
Cheese, plain Greek yogurt, and cottage cheese are all good options on the keto diet. Cheese is very low in carbs and high in fat, making it a great fit. Plain Greek yogurt and cottage cheese are high in protein and calcium.
Nuts and Seeds
Nuts and seeds are healthy, high in fat, and low in carbs. They're also high in fiber, which can help you feel full and lower your calorie intake. Almonds, macadamia nuts, pecans, walnuts, and flaxseeds are good choices.
Healthy Oils
Olive oil, coconut oil, avocado oil, and butter are the best fats and oils for keto cooking and baking. Olive oil is high in oleic acid, which is associated with a lower risk of heart disease. Coconut oil contains medium-chain triglycerides, which can increase ketone production.
Non-Starchy Vegetables
Non-starchy vegetables are low in calories and carbs but high in nutrients. Broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and leafy greens are excellent choices. Avocados and olives are also good options, as they are high in healthy fats.
Berries
Berries are low in carbs and high in fiber and antioxidants. Blackberries, raspberries, and strawberries are the best options.
Beverages
Unsweetened coffee and tea are carb-free and great options on the keto diet. Dry wine and spirits are also allowed in moderation. Unsweetened sparkling water is a good keto-friendly alternative to soda.
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How do I calculate my net carbs?
Net carbs are the amount of carbohydrates your body actually digests and absorbs. They are calculated by subtracting the amount of fibre and certain sugar alcohols from the total number of carbohydrates.
The formula for calculating net carbs is:
Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs
However, if a sugar alcohol other than erythritol is listed in the nutritional information, then its value should be divided by two before being subtracted from the total carbs.
For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs – 13.5 grams of fibre = 3.6 grams of net carbs.
It's important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on food labels.
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What are the health benefits of the keto diet?
The keto diet is a low-carb, high-fat diet that has been proven to have many health benefits. Here are some of the most notable advantages of the keto diet:
Weight Loss
The keto diet is an effective way to lose weight and lower the risk of certain diseases. Research shows that the keto diet may be as effective for weight loss as a low-fat diet. The diet is so filling that weight loss can occur without counting calories or tracking food intake.
Diabetes Management
The keto diet can help manage type 2 diabetes, prediabetes, and metabolic syndrome. It can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with these conditions.
Heart Health
The keto diet can improve heart health by reducing cholesterol. A 2017 review of studies showed that some people experienced a significant drop in total cholesterol, "bad" LDL cholesterol, and triglycerides, and an increase in "good" HDL cholesterol. As such, the keto diet may reduce the risk of heart complications.
Brain Function
The keto diet may protect brain function and help prevent or manage conditions such as Alzheimer's disease. The ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting the brain and nerve cells.
Epilepsy
The keto diet can reduce seizures in people with epilepsy, especially those who have not responded to other treatment methods. This benefit has been supported by various studies and reviews.
Polycystic Ovary Syndrome (PCOS)
The keto diet can help reduce insulin levels, which may play a key role in PCOS. A pilot study found that the keto diet improved several markers of PCOS, including hormone ratios and fasting insulin levels.
Other Benefits
The keto diet is also being studied for its potential benefits in cancer treatment and other brain conditions such as Parkinson's disease. It may also improve quot;bad" LDL cholesterol levels and reduce the risk of metabolic syndrome.
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What are the side effects of the keto diet?
The keto diet has been linked to a range of side effects, some of which are more common than others.
One of the most well-known side effects of the keto diet is the so-called "keto flu". This is a collection of flu-like symptoms, including fatigue, headache, dizziness, nausea, vomiting, and constipation, which occur as a result of dehydration and electrolyte imbalances when the body adjusts to ketosis. These symptoms usually pass within a few weeks.
The keto diet may also lead to:
- Digestive issues and constipation due to its restriction of high-fibre foods.
- Nutrient deficiencies, particularly of calcium, vitamin D, magnesium, and phosphorus.
- Dangerously low blood sugar, especially in individuals with type 1 diabetes.
- Impaired bone health, including reduced bone mineral density and increased bone breakdown.
- Increased risk of chronic diseases and early death, particularly when the diet focuses on animal-derived foods.
- Kidney issues, as the high intake of animal foods can cause urine to become more acidic, leading to increased excretion of calcium and a higher risk of kidney stones.
- Micronutrient deficiencies.
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Frequently asked questions
The baseline carb keto refers to the number of carbohydrates a person can consume and stay in ketosis, which is a metabolic state where the body burns fat for energy instead of carbohydrates. This number can vary between individuals, but it is generally recommended to consume up to 50 grams of carbohydrates per day to stay in ketosis.
To calculate your baseline carb keto, you need to consider the number of "net carbs" in the foods you consume. Net carbs refer to the total carbohydrates minus the amount of fiber and half the sugar alcohol content (if the food is processed). You can find these quantities on food labels.
On a baseline carb keto diet, you should focus on consuming high-fat, low-carbohydrate foods. This includes foods such as meat, fish, eggs, nuts, healthy oils, avocados, and low-carb vegetables. It is also important to moderate your protein intake as excess protein can be converted into glucose and slow down your transition into ketosis.
You should avoid high-carbohydrate foods such as sugary foods, grains, starches, most fruits, beans, legumes, root vegetables, low-fat or diet products, certain condiments, unhealthy fats, alcohol, and sugar-free diet foods.
Some people may experience side effects when starting a baseline carb keto diet, often referred to as the "keto flu". These side effects include diarrhea, constipation, vomiting, poor energy and mental function, and digestive discomfort. Additionally, staying on a keto diet long-term may have some negative effects, including risks of low protein in the blood, extra fat in the liver, and micronutrient deficiencies. It is important to consult with a doctor before starting any new diet.
