Brenda Khan
The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat eating plan. The diet typically restricts net carbohydrate intake to 50 grams a day, though some sources recommend staying under 20 grams. The keto diet aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While the keto diet has been used to treat specific medical conditions, it has gained popularity as a weight-loss strategy. However, it is important to note that the keto diet can be challenging to maintain due to its restrictive nature, and it may have negative impacts on heart health.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Very low, less than 50 grams a day, ideally below 20 grams |
| Fat intake | High, 60-75% of total calories |
| Protein intake | High |
| Standard ketogenic diet (SKD) | 70% fat, 20% protein, 10% carbs |
| Cyclical ketogenic diet (CKD) | 5 ketogenic days followed by 2 high-carb days |
| Targeted ketogenic diet (TKD) | Add carbs around workouts |
| High protein ketogenic diet | Similar to SKD but with more protein |
| Health benefits | Weight loss, improved blood sugar, reduced seizures in children with epilepsy, potential benefits for diabetes, cancer, polycystic ovary syndrome, and Alzheimer's disease |
| Side effects | "Keto flu" (fatigue, irritability, nausea, constipation), nutrient deficiencies, increased risk of kidney stones, osteoporosis, and gout, negative impact on heart health |
| Recommended food and drinks | Meat, poultry, fish, eggs, leafy greens, non-starchy vegetables, water, coffee, tea |
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What You'll Learn
Recommended daily intake: 20-50g
The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. The premise of the diet is that by depriving the body of glucose (derived from carbohydrates), it will begin to burn fat for fuel instead, entering a metabolic state called ketosis.
To remain in ketosis, it is recommended to consume between 20-50 grams of net carbs per day. Net carbs are calculated by subtracting fibre from the total carbohydrate count. The fewer carbs consumed, the more effective the diet appears to be for reaching ketosis, losing weight, or improving type 2 diabetes.
It is important to note that the keto diet is restrictive and can be challenging to maintain. It may also have negative side effects, such as "keto flu," which includes symptoms like constipation, fatigue, low mood, irritability, and headaches. The diet's emphasis on foods high in saturated fat goes against recommendations from the American Heart Association, which may have adverse effects on blood LDL cholesterol levels and increase the risk of heart disease.
Before starting a ketogenic diet, it is recommended to consult with a physician and a dietitian to closely monitor any biochemical changes and create a meal plan tailored to existing health conditions.
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Carbs to avoid
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.
Sugary Foods
- Soda
- Fruit juice
- Smoothies
- Cake
- Ice cream
- Candy
- Ketchup
- Honey
- Sweet alcoholic drinks
Grains and Starches
- Wheat-based products
- Rice
- Pasta
- Cereal
- Croutons
- Pizza
Fruits
All fruits, except small portions of berries or strawberries
Beans and Legumes
- Peas
- Kidney beans
- Lentils
- Chickpeas
Root Vegetables and Tubers
- Potatoes
- Sweet potatoes
- Carrots
- Parsnips
It is important to note that the ketogenic diet can be challenging to maintain due to the elimination of several food groups and the potential for unpleasant symptoms such as hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog. It is always recommended to consult with a healthcare professional before starting any new diet.
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High-carb foods to replace
The ketogenic diet, or keto, is a low-carb, high-fat diet. The diet typically reduces total carbohydrate intake to less than 50 grams a day, with some recommendations as low as 20 grams a day. The ratio of macronutrients depends on the individual's goals and body composition, but generally, the diet consists of 60-80% fat, 5-10% carbs, and 10-20% protein.
To follow a ketogenic diet, you must replace high-carb foods with low-carb alternatives. Here are some high-carb food groups that should be replaced or limited:
Starchy Vegetables
Starchy vegetables, such as corn, potatoes, sweet potatoes, and beets, contain more digestible carbohydrates than fibre and should be limited. Instead, opt for non-starchy, above-ground vegetables like leafy greens, broccoli, cauliflower, tomatoes, and eggplant.
High-Sugar Fruits
Fruits that are high in sugar cause a rapid spike in blood sugar and are high in carbohydrates. Berries are a better option, but even they should be factored into your overall carbohydrate intake.
Dairy
Plain yogurt is a better option than regular yogurt to limit added sugars. Greek yogurt is higher in protein and lower in carbohydrates. Milk is also high in sugar (lactose), so consider switching to almond or coconut milk. Cheese, however, has zero carbohydrates and is an excellent fit for the ketogenic diet.
Beans and Legumes
Beans and legumes are high in fibre and protein but are also high in carbohydrates. They may be included in small amounts, but they can quickly add up to a large percentage of your daily carb intake.
Processed Foods
Highly processed, grain-based snack foods like chips and crackers are high in carbohydrates and low in fibre. Similarly, gluten-free baked goods like bread and muffins can be just as high in carbohydrates as their gluten-containing counterparts.
Alcohol
Full-carb wines and beers, as well as drinks with added sweeteners, should be avoided. Instead, opt for hard liquor, low-carb wines, or light beers in moderation.
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Tracking intake
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. The standard ketogenic diet (SKD) is the most researched and most recommended form of the keto diet. It typically includes 70% fat, 20% protein, and only 10% carbs. To remain in ketosis, it is recommended to consume fewer than 50 grams of net carbs per day, and ideally below 20 grams.
The key to tracking intake on a ketogenic diet is understanding what's in your food. On a standard diet, most people consume approximately 50-55% carbohydrates, 20-25% protein, and 20-25% fat. In contrast, a keto diet typically consists of 75% fat, 20% protein, and 5% carbohydrates. This shift in macronutrient distribution is essential to achieving ketosis and maintaining its benefits.
To track your intake effectively, it is recommended to base your keto meals on meat, poultry, fish, eggs, and other protein-rich foods. Include plenty of leafy greens, non-starchy vegetables, and salads. Above-ground vegetables, including leafy greens, broccoli, cauliflower, tomatoes, and eggplant, typically contain 1 to 5 grams of net carbs per 100 grams of food. It is important to be mindful of your liquid intake as well. While water, coffee, and tea are perfect drinks on a keto diet, be cautious with milk and cream as the carbs can add up quickly.
While tracking your intake, it is important to be aware of potential challenges and side effects. The keto diet can be challenging due to the elimination of several food groups, and it may lead to symptoms such as hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog, commonly known as "keto flu." Additionally, there is a risk of nutrient deficiencies if a variety of recommended foods are not included in your diet. Therefore, it is crucial to include a daily variety of allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intake of fiber, B vitamins, and other essential nutrients.
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Potential side effects
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. The standard ketogenic diet (SKD) is the most researched and recommended version, typically consisting of 70% fat, 20% protein, and only 10% carbs. To remain in ketosis, the metabolic state where your body uses fat for fuel instead of carbs, it is recommended to stay under 50 grams of net carbs per day, with some sources suggesting less than 30 grams or ideally below 20 grams.
The ketogenic diet can lead to significant reductions in blood sugar and insulin levels, which can have health benefits. However, one potential side effect is an increased risk of kidney stones and osteoporosis, as well as increased blood levels of uric acid, which is a risk factor for gout. The strict food restrictions of the keto diet can also lead to nutrient deficiencies, especially if a variety of recommended foods are not included. It is important to include a variety of meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate fiber, B vitamins, and mineral intake.
The transition phase from carb to fat fueling can also result in lethargy, brain "fog," irritability, constipation, headaches, and low mood. This adaptation phase can last about three to five weeks, after which the body adjusts and some people may experience increased energy and mental clarity.
The keto diet's emphasis on foods high in saturated fat goes against recommendations from the Dietary Guidelines for Americans and the American Heart Association, and may negatively impact heart health and blood LDL cholesterol levels. It is important to consult with a physician and dietitian to monitor any biochemical changes and ensure a meal plan aligns with your health conditions.
The stringent food restrictions of the keto diet can make it challenging to maintain, and some people may find it difficult to stick to. It is important to note that the keto diet may not be suitable for everyone, including pregnant women, serious endurance athletes, and people managing Type 1 diabetes.
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Frequently asked questions
The recommended carb intake for a ketogenic diet is generally between 5-10% of a person's total intake, which equates to roughly 50 grams of net carbs per day. However, some low-carb dietary plans may allow up to 130 grams of carbs per day.
The keto diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. More recently, it has gained popularity as a weight-loss strategy. The diet involves depriving the body of glucose, the main source of energy for cells, which is obtained by eating carb-rich foods. By doing so, the body enters a metabolic state called ketosis, where it burns fat for fuel instead.
The keto diet is particularly useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome. However, it can be challenging to maintain due to the restrictive nature of the diet and the potential for unpleasant side effects. These side effects may include hunger, fatigue, low mood, irritability, constipation, headaches, and brain "fog". There are also concerns about the potential negative impact of the diet on heart health, with an increased risk of higher cholesterol and heart disease.
