What is in a ketogenic Diet that I Should Embrace?

What is in a ketogenic diet?

A ketogenic diet is a healthy low-carb, high-fat diet with immense benefits. Studies show that the ketogenic diet helps in the loss of weight and improvement in overall health and wellbeing (1).

Additionally, ketogenic diets offer protection against cancer, Alzheimer’s disease, diabetes and epilepsy (2,3,4,5).

The ketogenic diet shares similarities with the low-carb and Atkins diets. The keto diet involves replacing your intake of carbohydrate with fat, thereby putting your body into a metabolic state.

This state of metabolism is known as ketosis. When this occurs, your body burns fat for energy and turns fat into ketones in the liver. Your brain can benefit from this process with supply of energy (6, 7).

Therefore, the keto diet has numerous health benefits due to its increased ketone production and reduction in blood sugar and insulin levels (8, 9,10, 11).

What are the types of ketogenic diet?

Several types of the keto diet exist. They include:

• High protein ketogenic diet: This is a low-carb, high fat and moderate-protein diet. It contains 5% carbs, 60% fat and 35% protein.
• Targeted ketogenic diet: This diet allows the addition of carbs around workouts.
• Standard ketogenic diet: This is a moderate-protein, high-fat and low-carb diet. The ratio is 20% protein, 75% fat and 5% carbs (1).
• Cyclical ketogenic diet: This diet includes higher-carb refeeds. For example, it involves 5 ketogenic days followed by 2 high-carb days.

However, targeted and cyclical ketogenic diets are advanced, and used by athletes or body builders.

On the other hand, extensive research focused mainly on the standard and high-protein ketogenic diets. Therefore, the information herein applies mainly to standard ketogenic diet (SKD). However, many of the principles also apply to the other types of the keto diet.

What are the health benefits of ketogenic diets?

1. ketogenic diets help with weight loss

A ketogenic diet can help you lose weight and lower disease risk factors (12, 13). With a ketogenic diet, you can lose weight without tracking your food intake or counting calories (14).

Further, research shows that the ketogenic diet is better than low-fat diet (15, 16). For example, a study revealed that people on a keto diet lost more weight than those on a low-fat diet. Also, HDL cholesterol and triglyceride levels improved among those on a ketogenic diet (17).

In another study, people on the ketogenic diet were found to lose more weight than those on a diabetic diet (18).

A ketogenic diet is superior to a low-fat diet in more ways than one. For example, it increases protein intake which provides several benefits (19,20).

In addition, improved insulin sensitivity, lower blood sugar levels and increased ketones are some of the important health benefits (21, 22, 23. 24,25,26).

2. Ketogenic diet provides significant health benefits for people with prediabetes or type 2 diabetes

Changes in metabolism, impaired insulin function and high blood sugar characterize diabetes (27). You can lose excess fat with intake of ketogenic diet. Excess fat is closely associated with metabolic syndrome, prediabetes and type 2 diabetes (28, 29.30).

One study found that 7 of the 21 participants living with type 2 diabetes who were on the ketogenic diet stopped using all diabetes medications (28). You may want to look up the experiences of people with type 2 diabetes in this article.

Another study showed that the keto diet improved the sensitivity of insulin by 75% (29).

Also, the ketogenic diet is of immense benefits when considering the relationship between type 2 diabetes and weight. For example, one study revealed that participants on the ketogenic diet lost 11.1 kg compared
to 6.9 kg lost by those on higher-carb diet (31).

In addition, 95.2% of those on the ketogenic diet were able to reduce or stop diabetes medications, compared to 62% of those on higher-carb diet (2).

Above all, a ketogenic diet will help prevent type 2 diabetes.

3. Keto diets help in the treatment of neurological diseases

The ketogenic diet is an important tool for treating such neurological diseases as epilepsy. For example, research shows that the keto diet can reduce seizures in epileptic children (3).

4. Keto diet has health benefits for heart disease

The ketogenic diet can improve risk factors for heart disease. These risk factors include HDL cholesterol levels, blood sugar, blood pressure and body fat (32,33).

5. Keto diets help in the treatment of cancer

The ketogenic diet is used to slow tumor growth and treat several types of cancer (34.35, 36).

6. Keto diets help in the management of Alzheimer’s disease

The keto diet can be used to manage Alzheimer’s disease. It may reduce Alzheimer’s symptoms and slow down its progression (37, 38).

7. Keto diets help improve symptoms of Parkinson’s disease

A study revealed that the keto diet helped to improve Parkinson’s
disease symptoms (39).

8. Keto diets have significant benefits for polycystic ovary syndrome

The ketogenic diet helps to reduce levels of insulin. The reduced insulin levels play an important role in polycystic ovary syndrome (40).

9. The keto diets help in brain injuries

An animal study revealed that the diet can improve recovery of
a brain injury and reduce concussions (41).

10. The keto diets help improve acne

Eating less processed foods or sugar, and having lower insulin levels will help improve acne (42).

Above all, it is important to note that research into many of these health benefits is inconclusive.

Ketogenic diet foods you should eat

• Pastured or omega-3 whole eggs
• Condiments – pepper, spices, healthy herbs and
  salt
• Fatty fish – trout, mackerel, tuna and salmon
• Unprocessed cheese – goat, cream, mozzarella,
  cheddar or blue
• Seeds and Nuts – walnuts, pumpkin seeds, chia
  seeds, almonds, flax seeds etc.
• Butter and cream
• Healthy oils – coconut oil, virgin, avocado oil
  and olive oil
• Low-carb veggies – tomatoes, green veggies,
  peppers, onions etc.
• Whole avocados or guacamole
• Meat – ham, sausage, chicken, turkey, bacon,
  steak and red meat

It is best to eat more of whole low-carb foods.

High-carb foods you should avoid

Try to limit any food that is high in carbs. Here is a list
of foods you should reduce or eliminate on a ketogenic diet:

• Processed vegetable oils, mayonnaise etc.
• Sugar-free diet foods – processed foods high in
  sugar alcohol which may affect ketone levels
• Alcohol – many alcoholic beverages can take you
  out of ketosis due to their carb content
• Highly processed low-fat or diet products that
  are often high in carbs
• Fruits except strawberries
• Sugary foods – fruit juice, ice cream, cake,
  candy, soda, smoothies, etc.
• Legumes and beans – kidney beans, chickpeas,
  peas, lentils etc.
• Root vegetables and tubers – potatoes, carrots,
  parsnips, sweet potatoes etc.
• Starches and grains – rice, cereal, wheat-based
  products, pasta etc.
• Sauces an some condiments – containing sugar and
  unhealthy fat

Keto Meal Plan

Here is a sample of a ketogenic diet plan for 1 week:

Ensure you alternate meat and vegetables over the long term. Each provides different health benefits. A wide variety of nutritious and tasty
meals are available on a ketogenic diet.

Are you interested in keto snacks that are healthy?

Here are some keto-approved, healthy snacks you can take if
you get hungry between meals:

• Cheese
• 90% dark chocolate
• Fish or fatty meat
• Smaller portions of leftover meals
• Strawberries and cream
• Full-fat yogurt mixed with cocoa powder and nut
  butter
• Handful of seeds and nuts
• Boiled eggs
• A low-carb milkshake with cocoa powder, almond
  milk and nut butter
• Cheese with olives
• Celery with guacamole and salsa

How you can eat out on a keto diet

When eating out, ask for keto-friendly meals made of fish or meat with vegetables. It is not hard to find keto-friendly meals in restaurants. Most restaurants offer fish or meat-based dish which you can order in place of high-carb food.

Another great option is an egg-based meal such as eggs and bacon or an omelet. Similarly, you may consider bun-less burgers. Swap the fries for vegetables and add cheese, avocado, eggs or bacon.

For dessert, ask for berries with cream or a mixed cheese board. You can eat any type of meat with extra salsa, cheese, guacamole and sour cream, readily available at Mexican restaurants.

What are the side effects of the ketogenic diet?

The keto diet is safe for healthy people. However, it also has some initial side effects as your body tries to adapt to it.

keto flu is a major side effect which resolves within a few days. It includes sleep disorders, poor mental function, poor energy, digestive discomfort, hunger, poor exercise performance and nausea.

You can minimize this effect by eating a regular low-carb diet for the first few weeks before eliminating carbs. By so doing, you teach your body to burn more fat.

Also, a ketogenic diet can alter your body’s mineral and water balance. Therefore, you should add extra salt to your meals or take mineral supplements to mitigate this effect.

You can take 300 mg of magnesium, 1000 mg of potassium and 3000 to 4000 mg of sodium per day to minimize side effects due to the change in
mineral balance.

In the beginning, try to eat until you are full. Avoid restricting calories too much. It is important to note that without intentional calorie restriction, a ketogenic diet usually causes weight loss.

Useful ketogenic diet supplements

Supplements for a ketogenic diet are not required. However, some of them can be useful. They include:

• Minerals – You can start out with added salt and
  other minerals to mitigate the effects of shits in water and mineral balance.
• Whey protein – You can use half a scoop of whey protein in yogurt or
  shakes to increase your daily intake of protein.
• Creatine – Creatine has numerous health benefits. If you eat a ketogenic diet and exercise regularly, your health and performance will improve.
• Caffeine – caffeine helps in fat loss, and it’s beneficial for energy and performance.
• MCT oil – You can add MCT oil to yogurt or drinks. MCT oil helps increase ketone levels and provide energy.
• Exogenous ketones – help raise the levels of body’s ketones.

Important tips to note about the ketogenic diet

• You can eat carbs again after commencing ketogenic diet. However you should significantly reduce your carb intake initially. You can only eat carbs on special occasions and only after the first 2 to 3 months. Remember to return to the keto diet immediately after.
• Are you worried about losing muscles? The fact remains that you can lose some muscles on any diet. However, the high ketone levels and high protein intake linked to the keto diet help reduce muscle loss. This is more so if you lift weights.
• You can build muscle on a ketogenic diet but not on a moderate-carb diet.
• Also, you do not need to carb load or refeed but a few higher-calorie days may suffice every now and then.
• You need to eat moderate protein. A high intake can lower ketones and increase insulin levels. The upper limit of protein intake should be about 35% of the total calorie intake.
• If you are constantly weak, tired or fatigued, it means you may not be using fats and ketones efficiently, or you may not be in full ketosis. To prevent this, lower your carb intake. Also, you can take MCT oil or ketones supplement.
• Your urine may smell fruity due to the excretion of by-products generated during ketosis.
• A common side effect is bad breath. So if your breath smells, drink naturally flavoured water. You can also chew sugar-free gum.
• Ketosis is different from ketoacidosis. Ketosis on a ketogenic diet is natural, normal and healthy. On the other hand, ketoacidosis occurs in uncontrolled diabetes and is dangerous.
• Another common side effect is diarrhea. However, it usually passes after 3 to 4 weeks. But if it persists, eat more high-fiber veggies. If you have constipation, take magnesium supplements.

Conclusion

If you are diabetic, overweight or you want to improve your metabolic health, a ketogenic diet can be great for you.

A ketogenic diet may not be good for those wanting to add large amounts of weight or muscle. Also, it may be less suitable for athletes.

The keto diet only works if you are consistent with it in the long term. Finally, it provides weight loss and other health benefits, and you may do well to try it.

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