The ketogenic diet “keto diet,” also known as a low-carb, high-fat diet, has been gaining popularity in recent years. The diet induces a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates, by drastically reducing the intake of carbs and increasing the intake of fats.
Developed in the 1920s as a treatment for epilepsy, the diet originally helped control seizures in children and still used for that purpose today. It has been studied extensively and found to have potential health benefits beyond seizure control, such as weight loss and improved blood sugar control.
Promising results from studies suggest the potential use of the ketogenic diet as a treatment for conditions such as cancer, Alzheimer’s, and diabetes, however further research is necessary to confirm these findings.
It is important to use the diet under the supervision of a healthcare professional, as it can have side effects and may not be appropriate for everyone. Before starting the diet, it is important to talk to your doctor and have a plan in place to ensure getting all the necessary nutrients.
Potential health benefits.
Some of the most well-established benefits include:
- Weight loss: Effectively promotes weight loss, as demonstrated by a study published in the journal Metabolism in 2009, which found that obese adults who followed the diet for 24 weeks lost an average of 12% of their body weight and 16% of their body fat.
- Improved blood sugar control: This dietimproves blood sugar control in people with type 2 diabetes, as shown in a study published in the Journal of Lipid Research in 2004, which found that participants with type 2 diabetes who followed the diet for 24 weeks had significantly improved blood sugar control compared to those following a low-fat diet.
- Increased HDL cholesterol: The ketogenic diet increases levels of HDL cholesterol, the “good” type of cholesterol, as reported in a study published in the journal Lipids in Health and Disease in 2016, which found that participants who followed the diet for 12 weeks had an average increase of 15% in their HDL cholesterol levels.
- Reduced seizures: Remains a successful treatment for seizures, particularly in children, as demonstrated in a study published in the journal Epilepsia in 2008, which found that children with drug-resistant epilepsy who followed the diet for 24 weeks had a 50% reduction in seizures.
How to follow the ketogenic diet
You will need to drastically reduce your intake of carbohydrates and increase your intake of fats. The goal is to get your body into a state of ketosis, where it’s burning fat for fuel instead of carbohydrates. Here is an example:
- 70-75% of calories from fat
- 20-25% of calories from protein
- 5-10% of calories from carbohydrates
The specific macronutrient ratios can vary depending on the individual.
This translates to a daily intake of around 50-150 grams of carbs, 1.5 grams of protein per kg of body weight, and the rest of the calories coming from fat.
Include these foods in a ketogenic diet
- Fats: olive oil, coconut oil, butter, avocado, nuts and seeds
- Proteins: meat, fish, eggs, cheese
- Vegetables: leafy greens, broccoli, cauliflower, zucchini, bell peppers
- Dairy: butter, cream, cheese, sour cream
- Sweeteners: Stevia, erythritol, monk fruit
Avoid these foods in a ketogenic diet
- Sugars: candy, soda, juice, ice cream, cake, cookies, bread, pasta
- Grains: wheat, rice, oats, barley, corn
- Fruits: bananas, grapes, apples, oranges
- Starchy vegetables: potatoes, peas, corn
- Legumes: beans, lentils, chickpeas
It’s important to note that the diet should be used under the supervision of a healthcare professional, since it can have some side effects and may not be appropriate for everyone.
Before starting the diet, it’s important to talk to your doctor and have a plan in place to ensure that you’re getting all the nutrients you need. The diet can also be difficult to maintain for a long period of time and it’s not recommended for everyone, especially for athletes.
One-week ketogenic diet meal plan:
Monday:
- Breakfast: Scrambled eggs with avocado, bacon and spinach
- Lunch: Caesar salad with grilled chicken, parmesan cheese and homemade caesar dressing
- Dinner: Beef stir fry with broccoli, bell peppers, and mushrooms in coconut oil
Tuesday:
- Breakfast: Chia seed pudding with almond milk, coconut flakes and berries
- Lunch: Tuna salad with mixed greens, cherry tomatoes, cucumber and a vinaigrette dressing
- Dinner: Pork chops with a side of roasted cauliflower and green beans
Wednesday:
- Breakfast: Egg and cheese breakfast sandwich on a low-carb English muffin
- Lunch: Grilled chicken breast with a side of sautéed spinach and garlic
- Dinner: Shrimp scampi with zucchini noodles
Thursday:
- Breakfast: Greek yogurt with nuts, seeds, and berries
- Lunch: Turkey and cheese lettuce wrap with avocado and tomato
- Dinner: Baked salmon with a side of asparagus
Friday:
- Breakfast: Keto smoothie with coconut milk, avocado, spinach, and berries
- Lunch: Grilled chicken with a side of cauliflower rice and mixed vegetables
- Dinner: Meatballs with a side of zucchini noodles
Saturday:
- Breakfast: Keto pancakes with almond flour, eggs and cream.
- Lunch: Caesar salad with grilled chicken, parmesan cheese and homemade caesar dressing.
- Dinner: Baked chicken with a side of green beans and mushrooms.
Sunday:
- Breakfast: Keto omelette with spinach, mushroom, and cheese.
- Lunch: Greek salad with grilled chicken, feta cheese, and a vinaigrette dressing.
- Dinner: Beef and broccoli stir fry.
It’s important to note that this is just an example and should be adjusted to fit your individual needs and preferences. Also, it’s important to talk to a healthcare professional before starting the diet and have a plan in place to ensure that you’re getting all the nutrients you need.
Potential drawbacks:
Consider potential drawbacks before starting the ketogenic diet. Some of the most common side effects include:
- The “keto flu”: Some people may experience symptoms similar to the flu, such as fatigue, headaches, nausea, and constipation when starting the diet. These symptoms are caused by the body adjusting to the lack of carbohydrates and should subside within a few days to a week.
- Nutrient deficiencies: The diet can lead to deficiencies in certain nutrients, especially fiber, since fiber-rich foods such as fruits, vegetables, and whole grains are restricted. It’s important to make sure you’re getting enough vitamins, minerals, and antioxidants from other sources.
- Constipation: High-fat diets can lead to constipation, it’s important to make sure you’re getting enough fiber and staying hydrated.
- Difficulty sticking to the diet: The diet can be difficult to stick to long-term due to its restrictive nature and the need to carefully plan and prepare meals.
- Risk of nutrient deficiencies: Because the diet is very low in carbohydrates, it may lead to deficiencies in certain nutrients, such as fiber, vitamins, minerals, and antioxidants.
- Negative effect on athletic performance: The diet can negatively affect athletic performance, specially for high-intensity and endurance sports, as it limits the number of carbohydrates, which are the primary energy source for athletes.
Final Thoughts
In conclusion, the ketogenic diet is a low-carb, high-fat diet that has been found to have a number of potential health benefits, such as weight loss and improved blood sugar control.
However, it’s important to remember that more research is needed to fully understand the potential health benefits and risks of the diet. It’s also a restrictive diet that can be difficult to stick to long-term, and it can have some side effects, such as the “keto flu” and nutrient deficiencies.
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