The Ketogenic Diet

The text presented below is a detailed beginner’s guide to the keto diet, providing step-by-step instructions.

Keto basics

The ketogenic diet is a diet that is very low in carbohydrates and rich in fats, similar to the Atkins and low carb diets. It entails significantly reducing carbohydrate consumption and substituting it with fat, which causes your body to enter a metabolic state known as ketosis.

When this occurs, the body becomes highly proficient in utilizing fat for energy and transforming it into ketones in the liver for brain fuel. Ketogenic diets can result in notable decreases in blood sugar and insulin levels, leading to several health advantages due to the augmented ketones.

There exist multiple variations of the ketogenic diet, which encompass:

• Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
• Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
• High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

Extensive research has been conducted solely on the standard and high protein ketogenic diets, whereas cyclical or targeted ketogenic diets, which are more advanced techniques, are predominately practiced by bodybuilders or athletes.

The majority of the information in this article is relevant to the standard ketogenic diet (SKD), and similar principles apply to the other variations as well.

Ketosis is a condition in which your body metabolically utilizes fat as a source of energy rather than carbohydrates.

When you greatly decrease the amount of carbohydrates you consume, your body’s supply of glucose, which is the primary source of energy for cells, is restricted, resulting in a state called ketosis. The most successful method of entering ketosis is by following a ketogenic diet. Typically, this involves limiting carbohydrate intake to approximately 20 to 50 grams each day and increasing the consumption of fats, such as meat, fish, eggs, nuts, and healthy oils.

Moderating your protein consumption is essential as consuming high amounts of protein can result in its conversion into glucose. This conversion may potentially hinder your progress in transitioning into ketosis.

One way to speed up entering ketosis is by practicing intermittent fasting. Intermittent fasting takes on various forms, but the most popular approach involves consuming food within an 8-hour window and fasting for the remaining 16 hours of the day.

There are tests that can be used to determine if you are in ketosis, such as blood, urine, and breath tests. These tests measure the level of ketones produced by your body. Additionally, certain symptoms may indicate that you are in ketosis, such as increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

Research has indicated that a ketogenic diet is a successful method for weight reduction and reducing the chances of developing certain diseases. In reality, studies demonstrate that the ketogenic diet could be as efficient for weight loss as a low fat diet. Furthermore, the diet is highly satisfying, allowing weight loss to occur without the need to monitor caloric intake or track food consumption.

A review of 13 studies discovered that adhering to a low-carb, ketogenic diet was marginally more successful in achieving long-term weight loss compared to a low-fat diet. Individuals who followed the ketogenic diet experienced an average weight loss of 2 pounds (0.9 kg) higher than those who followed a low-fat diet.

Additionally, it resulted in decreases in diastolic blood pressure and triglyceride levels. In a separate study involving 34 elderly individuals, it was discovered that those who adhered to a ketogenic diet for a duration of 8 weeks experienced nearly five times the amount of total body fat loss compared to those who followed a low fat diet.

The increased presence of ketones, decreased blood sugar levels, and enhanced insulin sensitivity may also have a significant role.

Acne can be caused by various factors and might be related to diet and blood sugar in certain individuals. Consumption of processed and refined carbohydrates can disrupt the composition of gut bacteria and lead to significant fluctuations in blood sugar levels. These changes can have negative effects on the overall health of the skin.

In some people, a ketogenic diet could decrease acne symptoms, as suggested by a 2012 study.

The effects of the ketogenic diet in preventing or treating certain cancers have been studied by researchers.

According to one study, the ketogenic diet could be a viable and secure additional therapy to be used together with chemotherapy and radiation therapy in individuals with specific cancers since it induces higher levels of oxidative stress in cancerous cells compared to healthy cells, resulting in their demise.

A recent study conducted in 2018 proposes that the ketogenic diet, by lowering blood sugar levels, has the potential to decrease the chances of experiencing insulin-related complications. Insulin, a hormone responsible for regulating blood sugar levels, has been implicated in the development of certain types of cancer.

Although there is some research suggesting that the ketogenic diet could be advantageous in treating cancer, the number of studies conducted in this field is restricted. It is necessary for researchers to conduct more studies in order to completely comprehend the potential advantages of the ketogenic diet in preventing and treating cancer.

Diabetes is defined by alterations in metabolism, elevated blood sugar, and compromised insulin function. The ketogenic diet may be beneficial in shedding surplus fat, which is closely associated with type 2 diabetes, prediabetes, and metabolic syndrome.

In a previous study, it was discovered that the ketogenic diet effectively enhanced insulin sensitivity by an impressive 75%. Similarly, a small study conducted on women with type 2 diabetes revealed that adhering to a ketogenic diet for a period of 90 days resulted in a notable decrease in hemoglobin A1C levels, which indicates improved long-term blood sugar control.

In a separate study conducted on 349 individuals diagnosed with type 2 diabetes, it was observed that individuals who adhered to a ketogenic diet managed to shed an average of 26.2 pounds (11.9 kg) within a duration of 2 years. This finding holds significance as it highlights the connection between weight reduction and type 2 diabetes.

Furthermore, the participants also witnessed enhancements in blood sugar control, resulting in a reduction in the need for specific blood sugar medications throughout the duration of the study.

Choosing healthful foods is crucial for individuals following the ketogenic diet. Certain studies indicate that consuming healthful fats, like avocados, rather than less healthful fats such as pork rinds, can lead to enhanced heart health by lowering cholesterol levels.

In a 2017 review of animal and human studies on a keto diet, it was found that certain individuals witnessed a notable decrease in levels of total cholesterol, low-density lipoprotein (LDL), also known as bad cholesterol, and triglycerides. Additionally, there was an observed increase in high-density lipoprotein (HDL), referred to as “good” cholesterol.

Elevated levels of cholesterol can enhance the chances of developing cardiovascular disease. Consequently, by reducing cholesterol, a keto diet might potentially lower the likelihood of heart complications.

The review determined that the diet’s positive impact on heart health relies on the quality of the diet. Hence, it is crucial to consume nutritious and well-balanced food when adhering to the keto diet.

The ketogenic diet was initially developed as a method of treating neurological disorders like epilepsy. Recent studies have revealed that the diet can also offer advantages for various health conditions.

• Heart disease. The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar.
• Cancer. The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth. 
• Alzheimer’s disease. The keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression.
• Epilepsy. Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children.
• Parkinson’s disease. Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease.
• Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
• Brain injuries. Some research suggests that the diet could improve outcomes of traumatic brain injuries.

It should be noted that research into many of these areas is still inconclusive, so it is important to think step by step.