Keto diet or ketogenic diet is defined as a low-carb diet. This diet has diverse names, such as STD (standard ketogenic diet), TKD (targeted ketogenic diet), CKD (cyclical ketogenic diet) and HPKD (high-protein ketogenic diet).
Here is a detailed keto guide for beginners.
In This Article
How Keto Diet Works?
Ketosis is a daily process of the body that adapts to the fuel the body needs to burn on a low-carb diet. When you eat carbohydrates, your body breaks it into glucose. The glucose creates an energy molecule called ATP (adenosine triphosphate), a fuel that your body needs to burn as energy. If you consume a lot of carbohydrate-rich foods, your body will probably not need the extra glucose. In this scenario, two things will happen to your body: glycogenesis and lipogenesis.
Glycogenesis
The excess glucose in your liver and muscles will convert into glycogen. Estimates show that half of the daily energy is stored as glycogen in your body.
Lipogenesis
If your muscles and liver already have enough glycogen, therefore, the extra glucose is transformed into fat that is stored in your body. Whenever your body has no glycogen, ketosis occurs. Because your body does not have access to food that produces glucose, so the body will create molecules called ketones that will start burning fat as energy. Over 20 studies have shown that keto diet can help you with weight loss and health improvements. Ketogenic diet may also help with diabetes, cancer, epilepsy, and Alzheimer’s. (1)
Keto Diet for Diabetes
High blood sugar and insulin function impairment can cause diabetes in the body. According to one study, ketogenic diet can improve insulin sensitivity by 75%. In another study, the ketogenic group lost 24.4 pounds compared to the high-carb group that lost 15.2 pounds. The key benefit of a ketogenic diet is that it can reduce the extra body fat. Extra body fat has a close connection with type 2 diabetes and metabolic syndrome. Study shows the ketogenic diet group saw a 95.2% reduction in diabetes compared to 62% in the high-carbohydrate diet group. (2, 3)
Ketogenic Diet for Weight Loss
In one study, people on a keto diet lost 2.2 times more weight than the people on low-fat, low-carb diets. It can also balance levels of triglyceride and good cholesterol. Research shows that the ketogenic diet is much better than the low-fat diet. Another study shows that people on the low-carb diet lost more weight than other diets. A keto diet is better than a low-fat diet for many reasons, and it can provide many health benefits. This is because of the increase in ketones production, which decreases blood sugar level and improves insulin sensitivity. (4, 5)
One Week Keto Diet Meal Plan
| Breakfast | Lunch | Dinner | Snacks | |
|---|---|---|---|---|
| Monday | Eggs Scrambled with Sauteed Onions and Cheddar Cheese | Spiced cauliflower soup with bacon pieces or tofu cubes | Baked Catfish with Broccoli and Herb-Butter Blend | Peanut Butter Fudge Crisp Bar |
| Tuesday | Omelet with mushrooms, broccoli, and peppers | Avocado and egg salad with onion and spices, served in lettuce cups | Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad | Slices of cheese with nuts and bell peppers |
| Wednesday | Scrambled eggs on a bed of sauteed greens with pumpkin seeds | Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion | Beef stew made with mushrooms, onions, celery, herbs, and beef broth | Smoothie with almond milk, nut butter, olives, chia seeds, and spinach |
| Thursday | Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder | Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil | Garlic butter steak with mushrooms and asparagus | A boiled egg with flax crackers with cheese |
| Friday | Scrambled eggs with jalapenos, green onions, and tomatoes sprinkled with sunflower seeds | Tuna salad with tomatoes and avocado plus macadamia nuts | Beacons with non-starchy vegetables of choice | Celery sticks with almond butter dip and a handful of berries and nuts |
| Saturday | 2 eggs, fried in butter, with avocado and blackberries | Grilled salmon with a salad of mixed leafy greens and tomato | Chicken breast with cauliflower mash and green beans | Kale chips and Slices of cheese and bell peppers |
| Sunday | Yogurt with keto-friendly granola | Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad | Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce | Sugar-free turkey jerky, an egg and vegetable muffin |
I suggest you make your meals easy and delicious. So you can stick to it without getting board while preparing it. All of your keto diet recipes should be low in carbs and slathered in fatty dressings with green leafy salad. You should avoid carbs completely for quicker results.
Foods to Avoid on A Keto Diet
You should avoid every food high in carbohydrates.
- soda
- fruit juice
- candy
- ice-cream
- wheat
- rice
- pasta
- cereals
- sugary fruits
- beans
- legumes
- potatoes
- sweet potatoes
- carrots
- parsnips
- alcohol
Some people will have a tough time getting into ketosis process and they will not lose weight. This is because they are not eating keto friendly foods. However, underlying health problem can also stop you from getting into ketosis.
Keto Diet Side Effects
You can try a regular low-carb diet during the first few weeks to minimize the side effects. This can teach your body to burn more fat before you eliminate carbs completely. A keto diet can also alter your body’s water and mineral balance. By adding additional salt to food or taking mineral add-ons will help. While the ketogenic diet is safe for healthy individuals, some initial side effects can occur when your body adapts. This is often called keto influenza and usually happens in a couple of days. Keto influenza includes poor mental and energy, increased hunger, sleep problems, nausea, gastrointestinal discomfort, and lower performance.
Supplements to Take on a Keto Diet
No supplements are necessary on a keto diet, some may be helpful.
- whey protein
- MCT oil
- caffeine
- exogenous ketones
- creatine
- vitamin B-1 thiamin
- gamma oryzanol
- lecithin
- sarsaparilla
- inosine.
Conclusion
A ketogenic diet can be effective for overweight, diabetic individuals looking to improve their health. It might be less effective for athletes who would like to add muscles. Before starting any keto diet, always speak to your doctor if the ketogenic diet best suits for your current health status.
More resources
- 7 most effective weight loss diets reviewed
- Bulletproof coffee disadvantages and danger
- Health benefits of acai berries: Dosage and risks