Ketogenic Diet Plan: Understanding The Basics Of Keto

The ketogenic diet, or keto for short, is a high-fat, low-carbohydrate, moderate-protein diet that has been used to treat specific medical conditions for centuries. The diet has gained popularity in recent years as a weight loss strategy, with studies showing that those who follow the low-carb keto diet are more likely to lose weight within the first 3 to 6 months than those on a more balanced diet. The keto diet works by depriving the body of glucose, the main source of energy for all cells in the body, which is obtained by eating carbohydrate-rich foods. When the body is deprived of glucose, it turns to burning stored body fat for energy, producing ketones in the liver and entering a metabolic state called ketosis. While the keto diet has been shown to be effective for weight loss and improving health conditions such as type 2 diabetes, it is not suitable for everyone and should be done under the supervision of a healthcare professional.

What foods can you eat?

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. 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, which causes your body to burn fat for energy.

Meat and Poultry

Red meat, steak, ham, sausage, bacon, chicken, and turkey.

Fatty Fish

Salmon, trout, tuna, mackerel, fatty cuts of meat, sardines, canned tuna, and herring.

Eggs

Pastured, organic, conventional, or omega-3 whole eggs.

Butter and Cream

Grass-fed butter and heavy cream.

Cheese

Unprocessed cheeses like cheddar, goat, cream, blue, mozzarella, brie, or goat cheese.

Nuts and Seeds

Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, macadamia nuts, pecans, and sunflower seeds.

Healthy Oils

Extra virgin olive oil, avocado oil, and sesame oil.

Avocados

Whole avocados or freshly made guacamole.

Low-Carb Vegetables

Non-starchy, fibrous, green veggies, tomatoes, onions, peppers, leafy greens, broccoli, cauliflower, and mushrooms.

Condiments

Salt, pepper, herbs, spices, salsa, vinegar, and lemon juice.

Dairy

Full-fat dairy products such as unsweetened yogurt, butter, and cream, but check the labels as dairy does contain some carbs.

Drinks

Unsweetened coffee, tea, and sparkling water. Alcohol should be restricted, but you can occasionally enjoy low-carb drinks like vodka or tequila mixed with soda water.

What foods should you avoid?

The keto diet is a low-carb, high-fat diet that can help with weight loss and certain health conditions. It involves drastically reducing your carbohydrate intake and replacing it with fat. This shift in diet puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

To follow the keto diet, you need to avoid or limit several types of food that are high in carbohydrates. Here is a list of foods to avoid or minimise when on the keto diet:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, and candy are all high in sugar and carbohydrates. These should be avoided or limited on the keto diet.
• Grains and starches: Wheat-based products such as bread, rice, pasta, and cereals are all high in carbs and should be restricted.
• Fruit: Most fruits are high in carbohydrates, except for small portions of berries like strawberries.
• Beans and legumes: Peas, kidney beans, lentils, and chickpeas are all legumes that need to be reduced or eliminated.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, and parsnips are starchy vegetables that should be avoided.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments often contain added sugars and carbohydrates.
• Condiments and sauces: Barbecue sauce, honey mustard, teriyaki sauce, and ketchup are all high in sugar and carbs.
• Unhealthy fats: Processed vegetable oils and mayonnaise are examples of unhealthy fats that should be limited.
• Alcohol: Beer, wine, liquor, and mixed drinks are high in carbohydrates. If you drink alcohol, choose spirits like tequila or vodka with a low-carb mixer.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, and sweeteners are often high in carbohydrates, despite being marketed as sugar-free.

It is important to note that the keto diet is a restrictive diet, and it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially one as specific as the keto diet.

What are the health benefits?

The ketogenic diet is a low-carb, high-fat diet that offers a range of health benefits.

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. One review found that the keto diet led to a slightly greater reduction in weight compared to a low-fat diet.

Diabetes

The keto diet can help manage type 2 diabetes by improving insulin sensitivity and causing fat loss. One study found that the keto diet improved insulin sensitivity by 75%. Another study showed that the keto diet reduced levels of hemoglobin A1C, a measure of long-term blood sugar management, in women with type 2 diabetes.

Alzheimer's Disease

The keto diet may help reduce symptoms of Alzheimer's disease and slow its progression.

Epilepsy

The keto diet originated as a tool for treating epilepsy and has been shown to cause significant reductions in seizures in epileptic children.

Heart Disease

The keto diet can help improve risk factors for heart disease, including body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar.

Cancer

The keto diet is being explored as a potential additional treatment for cancer, as it may help slow tumour growth.

Polycystic Ovary Syndrome

The keto diet can help reduce insulin levels, which play a key role in polycystic ovary syndrome.

Brain Injuries

Some research suggests that the keto diet could improve outcomes of traumatic brain injuries.

Other Potential Benefits

The keto diet may also provide benefits for Parkinson's disease, multiple sclerosis, and rheumatoid arthritis. However, more research is needed in these areas.

While the keto diet offers a range of health benefits, it is not suitable for everyone and should be approached with caution. It is important to consult a healthcare professional before starting the keto diet, as it may have some side effects and risks.

What are the risks?

The keto diet has been linked to several health risks. Firstly, it is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease. The diet's high saturated fat content may also contribute to this. Secondly, the keto diet may lead to nutrient deficiencies, particularly if a variety of vegetables, fruits, and grains are not consumed. This can include deficiencies in selenium, magnesium, phosphorus, and vitamins B and C.

Another risk is liver problems, as the liver has to metabolize a large amount of fat. Kidney problems are also a potential risk due to the high protein content of the keto diet, which may overload the kidneys. The diet's low fibre content can cause constipation, and some people may experience fuzzy thinking and mood swings due to the low carbohydrate intake.

There is also a risk of low protein in the blood, extra fat in the liver, and micronutrient deficiencies if the keto diet is followed long-term. Furthermore, a type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors, used for type 2 diabetes, is contraindicated with the keto diet as it increases the risk of diabetic ketoacidosis, a dangerous condition that increases blood acidity.

Finally, the keto diet may not be suitable for everyone. It is not recommended for everyone; it is particularly ill-advised for those with kidney failure or liver disease, as well as type 1 diabetes as it can lead to diabetes-related ketoacidosis. Pregnant or nursing parents should also exercise caution.

How do you start?

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is a drastic change from a regular diet, so it is best to consult a doctor or nutritionist before starting. Here are some steps to help you get started:

Understand the Basics:

Before starting the keto diet, it is important to understand the basics. The keto diet involves drastically reducing your carbohydrate intake and replacing it with healthy fats. This shift in macronutrients puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

Consult an Expert:

Talk to your doctor or a nutritionist to determine if the keto diet is suitable for you. This is especially important if you have any health conditions, dietary restrictions, or specific fitness goals. They can also help you find alternatives and substitutes if needed and create a meal plan tailored to your needs.

Plan Your Meals:

Planning your meals in advance can make it easier to stick to the keto diet. Familiarize yourself with food labels and check the grams of fat, carbohydrates, and fiber to ensure your meals align with the keto ratio. There are also many keto-friendly recipes and meal ideas available online and in cookbooks.

Stock Up on Keto-Friendly Foods:

To start the keto diet, you may need to make some changes to your pantry. Include a variety of high-fat foods, such as fatty cuts of meat, avocados, nuts, seeds, and healthy oils like olive oil and avocado oil. Also, choose non-starchy, fibrous vegetables like leafy greens, broccoli, and tomatoes.

Avoid Carb-Rich Foods:

Stay away from carb-rich foods such as breads, pasta, potatoes, and other starchy vegetables. Also, limit your intake of fruits high in sugar, beer, and other alcoholic beverages.

Manage Your Snacking:

Keto-friendly snacks can help you manage your hunger between meals. Opt for snacks like low-carb vegetables with a high-fat dipping sauce, nuts, hard-boiled eggs, or full-fat Greek yogurt mixed with nut butter and cocoa powder.

Monitor Your Progress:

Keep track of your progress and how your body is adjusting to the keto diet. It is important to get regular cholesterol checks, as the diet may affect cholesterol levels differently in different people. Additionally, be mindful of any side effects, such as "keto flu," which can include symptoms like stomach aches, diarrhea, and trouble sleeping.

Frequently asked questions