Beginner's Guide to the Ketogenic Diet

• Documented uses of the keto diet

  

  Doctors have been prescribing ketogenic diets to treat epilepsy for nearly a century, and increasingly believe it holds promise for people with Type 2 diabetes. But the older keto regimens didn’t work for most people hoping to slim down, and there’s no evidence the newly popular keto diet will be any different. 

  The keto diet, explained

• The Keto diet - documented uses

  

  The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe.

  Should you try the keto diet?

• A ketogenic diet...

  

  ... is predominantly made up of high-fat foods , including butter, oils, meat, fish, eggs and cheese , and very low-carb vegetables such as cauliflower and leafy greens.  This forces the body to burn fat for fuel, rather than glucose. In order to maintain that state, known as ketosis, followers typically restrict their carbohydrate intake to less than 50g a day . 

  High on fat, low on evidence: the problem with the keto diet

• Ketogenic diet

  

  Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories . The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. 

  Should you try the keto diet?

• The Ketogenesis process

  It supplies energy under circumstances such as fasting or caloric restriction to certain organs (e.g. the brain, heart, and skeletal muscle). In ketogenesis, our livers start to break down fat into a usable energy source called ketones. Ketones can stand in for glucose as fuel for the body when there’s a glucose shortage.  Once ketogenesis kicks in and ketone levels are elevated, the body is in a state called “ketosis,” during which it’s burning stored fat. 

  The keto diet, explained

• Ketosis discovery

  

  Keto was developed as a clinical tool. In 1911, doctors noticed that children with epilepsy stopped having seizures after 2 days of absolute fasting, when their bodies would have been forced into ketosis.  Scientists later noted that ketosis could be achieved through a low-carb, high-fat (LCHF) diet without the risk of infection and mortality rates associated with absolute fasting

  High on fat, low on evidence: the problem with the keto diet

• The Keto diet

  

  It is a very low-carb, high-fat diet.  People on a ketogenic diet get 5 percent of their calories from carbohydrates, about 15 percent from protein, and 80 percent from fat. It’s this ratio that will force the body to derive much of its energy from ketones. That means eating mainly meats, eggs, cheese, fish, nuts, butter, oils, and vegetables while avoiding sugar, bread and other grains, beans, and even fruit.

  The keto diet, explained

• Keto popularity

  

  Most newcomers are drawn to keto for its potential weight loss benefits , and, while it remains a topic of debate among nutritional scientists, its proponents typically gloss over the unknowns. The real driving force behind keto’s popularity is our myopic focus on weight as the sole determinant of health.

  High on fat, low on evidence: the problem with the keto diet

• Keto diet meals

  

  Followers must eat fat at each meal: Some healthy unsaturated fats are allowed: almonds, walnuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts. Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon. You can have certain fruits (usually berries) in small portions. Vegetables  are restricted to leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. 

  Should you try the keto diet?

• Ketosis

  

  ... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.The end goal of a properly maintained keto diet is to force your body into this metabolic state

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• A ketogenic diet has numerous risks

  

  It's high in saturated fat . It is associated with an increase in "bad" LDL cholesterol. Nutrient deficiency : deficiencies in micronutrients found in  vegetables, fruits, and grains; Liver problems,  because of the amount of fat to metabolize; Kidney problems . The kidneys help metabolize protein; the keto diet may overload them; Constipation . The keto diet is low in fibrous foods like grains and legumes. Fuzzy thinking and mood swings:  the brain needs sugar from healthy carbohydrates to function.

  Should you try the keto diet?

• The "metabolic advantage" hypothesis

  

  Advocates of ketogenic diets for weight loss claim that ketogenesis can lead to burning 10 times more fat and an extra 400 to 600 calories per day. This might sound great, but what’s often lost in all the boosterism is that this is still just a hypothesis.

  The keto diet, explained

• Benefits of a Ketogenic Diet

  Weight Loss . Keto naturally lowers blood sugar levels due to the type of foods you eat. Mental Focus : Ketones are a great source of fuel for the brain. Increased Energy & Normalized Hunger : Fats are shown to be the most effective molecule to burn as fuel. Epilepsy : Keto diet has been used since the early 1900’s to treat epilepsy successfully. Cholesterol & Blood Pressure : shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. Insulin Resistance. Improvements in your skin health.

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• Keto in the long run

  

  Keto diets don’t seem to help people lose extra weight in the long run. In the short term, keto can sometimes help people lose more weight because they cause rapid water loss, which gives people the impression they’ve lost fat.  But by the one-year mark, it performs equally to any other weight loss diet.

  The keto diet, explained

• Do Not Eat on a Keto Diet

  

  Grains – wheat, corn, rice, cereal, etc. Sugar – honey, agave, maple syrup, etc. Fruit – apples, bananas, oranges, etc. Tubers – potato, yams, etc.

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• Do Eat on a Keto Diet

  

  Meats – fish, beef, lamb, poultry, eggs, etc. Leafy Greens – spinach, kale, etc. Above ground vegetables – broccoli, cauliflower, etc. High Fat Dairy – hard cheeses, high fat cream, butter, etc. Nuts and seeds – macadamias, walnuts, sunflower seeds, etc. Avocado and berries – raspberries, blackberries, and other low glycemic impact berries Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners > Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• Keto Macros

  

  Keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• How to Reach Ketosis

  Restrict your carbohydrates . Try to stay below 20g net carbs and below 35g total carbs per day. Restrict your protein intake . For weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass. Stop worrying about fat .  Fat is the primary source of energy on keto. Try drinking a gallon of water a day.  Stop snacking. Start fasting. Fasting can be a great tool to boost ketone levels consistently throughout the day. Add exercise in.

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• How to Know if You’re in Ketosis

  

  Increased Urination . Keto is a natural diuretic, so you have to go to the bathroom more. Dry Mouth . The increased urination leads to dry mouth and increased thirst.  Bad Breath. Acetone is a ketone body that partially excretes in our breath. It’s usually temporary and goes away long term. Reduced Hunger & Increased Energy. Usually, after you get past the “keto flu,” you’ll experience a much lower hunger level and a “clear” or energized mental state.

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• “Macros” ...

  ... is an abbreviated term of macronutrients. Your macros are your daily intake of “the big 3” nutrients: fats, protein, and carbohydrates.

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• Types of Ketogenic Diets

  Standard Ketogenic Diet (SKD) : This is the classic keto diet that everyone knows and does.  Targeted Ketogenic Diet (TKD) : This is a variation where you eat SKD, but intake a small amount of fast-digesting carbs before a workout. Cyclical Ketogenic Diet (CKD) : This is a variation of keto for bodybuilders and contest goers, generally giving one day a week to carb up and resupply glycogen stores.

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• Physical Performance

  

  In the short-term, you may notice some small physical performance drops , but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• Keto flu

  

  Is a very common experience for new ketoers, but it often goes away after just a few days – and there are ways to minimize or even eliminate it. When transitioning to keto, you may feel some slight discomfort including fatigue, headache, nausea, cramps, etc.

  What Is The Ketogenic Diet [A Keto Guide for Beginners]

• Common Side Effects on a Keto Diet

  

  Cramps (and more specifically leg cramps) are a pretty common thing when starting a ketogenic diet. Constipation . The most common cause of constipation is dehydration. Heart Palpitations . When transitioning to keto, you may notice that your heart is beating both faster and harder. Reduced Physical Performance . You may see some limitations on your performance when you first begin a keto diet, but it’s usually just from your body adapting to using fat

  What Is The Ketogenic Diet [A Keto Guide for Beginners]