What Is the Keto Diet? A Full Guide

The keto diet, commonly known as the ketogenic diet, is a nutritional plan emphasizing low carbohydrate intake and high-fat consumption, providing numerous wellness advantages.

Research indicates that adopting this dietary approach can be effective in shedding excess weight and enhancing overall health.

Moreover, the ketogenic diet has shown potential in managing and mitigating conditions such as diabetes, cancer, epilepsy, and Alzheimer’s disease.

This comprehensive guide is tailored for beginners eager to explore the keto diet. [1,2,3,4,5]

What Are the Basics of the Keto Diet?

The basic principles of the keto diet are straightforward, focusing on minimizing carbs and maximizing fat intake, bearing resemblance to Atkins and other low-carb diets.

This approach involves a significant cut in carbohydrate consumption, substituting it with fats, leading to a metabolic shift known as ketosis in your body.

Once in ketosis, your body becomes adept at using fat as its primary energy source, converting fat into ketones in the liver which then fuel your brain.

Adhering to a ketogenic diet can lead to notable decreases in blood sugar and insulin levels, enhancing overall health thanks to these changes and the rise in ketones. [6,7,8]

 What Do You Eat on the Keto Diet? 

Navigating the keto diet can vary based on the specific version you choose. Among these are:

• Standard Ketogenic Diet (SKD): This diet is predominantly high in fats, moderate in proteins, and very low in carbs. Typically, it comprises 70% fats, 20% proteins, and a mere 10% carbs (9Trusted Source).
• Cyclical Ketogenic Diet (CKD): This variant includes intervals of higher carb intake, such as five days of keto followed by two days with increased carb consumption.
• Targeted Ketogenic Diet (TKD): Ideal for those who are physically active, this diet allows for carb intake around workout times.
• High Protein Ketogenic Diet: Similar to the SKD, this diet involves a higher protein intake. The common ratio is around 60% fat, 35% protein, and 5% carbs.

While there are several types of ketogenic diets, the Standard and High Protein versions have been the most researched. Cyclical and Targeted diets are more specialized, and often favored by athletes or bodybuilders.

This article will primarily discuss the Standard Ketogenic Diet (SKD), but many principles apply to the other types as well. [9]

What Does Ketosis Mean? 

Ketosis is a metabolic state where your body opts for fat as its primary energy source, instead of carbohydrates.

This state is achieved when there's a significant reduction in carb intake, thereby limiting the body's glucose supply, which is normally the cells' primary energy source.

Moreover, adhering to a ketogenic diet is a reliable method to initiate ketosis. Typically, this means restricting daily carb intake to about 20 to 50 grams, while focusing on fats from sources like meat, fish, eggs, nuts, and healthy oils.

Protein intake should also be balanced, as excessive protein can be converted into glucose, potentially slowing down the transition to ketosis.

Intermittent fasting can be another strategy to enter ketosis more swiftly. Common practices of intermittent fasting include restricting eating to an 8-hour window and fasting for the remaining 16 hours of the day.

Various tests, including blood, urine, and breath analyses, can confirm ketosis by measuring your body's ketone production.

Indications that you've reached ketosis can also include physical symptoms like increased thirst, dry mouth, more frequent urination, and a decrease in hunger or appetite. [10,11,12]

Is Keto Effective for Weight Loss? 

Yes, the ketogenic diet is an effective tool for weight loss and reducing disease risk factors.

Studies indicate that the keto diet can be as successful in weight management as a low-fat diet. Its effectiveness increases due toits satiating nature, which often negates the need for calorie counting or meticulous food tracking.

Furthermore, a review of 13 studies highlighted that a very low-carb, ketogenic diet was marginally more effective for long-term weight loss compared to a low-fat diet. On average, individuals on the keto diet lost 2 pounds (0.9 kg) more than those on a low-fat diet. Additionally, it contributed to reductions in diastolic blood pressure and triglyceride levels.

Another study, focusing on 34 older adults, showed that participants on a ketogenic diet for 8 weeks lost nearly five times more total body fat compared to those on a low-fat diet.

The diet's impact on weight loss is also attributed to increased ketone levels, lower blood sugar, and enhanced insulin sensitivity. [13,14,15,16,17,18,19]

Can Diabetics and Prediabetics Benefit from the Keto Diet? 

The keto diet can be beneficial for individuals with diabetes and prediabetes, primarily due to its impact on body composition and insulin function.

Of course, diabetes is often associated with metabolic changes, elevated blood sugar, and compromised insulin efficiency.

By aiding in fat loss, the ketogenic diet addresses risks related to type 2 diabetes, prediabetes, and metabolic syndrome.

A notable study highlighted a remarkable 75% improvement in insulin sensitivity among participants following a keto diet.

Furthermore, a specific study involving women with type 2 diabetes observed that a 90-day ketogenic diet regimen significantly lowered their hemoglobin A1C levels, indicative of better long-term blood sugar control.

In a larger study involving 349 individuals with type 2 diabetes, those adhering to a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over two years, underscoring the diet's effectiveness in weight management – a crucial factor in type 2 diabetes management.

Additionally, this group also demonstrated enhanced blood sugar regulation, and there was a noticeable reduction in the need for blood sugar medications among the participants during the study. [20,21,22,23,24,25,26]

What Are the Other Benefits of the Keto Diet? 

The ketogenic diet, initially developed for managing neurological disorders like epilepsy, offers a range of potential health benefits across various conditions:

1. Heart Disease: The diet can positively influence heart health by improving factors such as body fat composition, levels of HDL (good) cholesterol, blood pressure, and blood sugar levels.
2. Cancer: It's being researched as a supplementary cancer treatment, with the potential to slow tumor growth.
3. Alzheimer’s Disease: There’s evidence suggesting the keto diet may alleviate Alzheimer's symptoms and decelerate its progression. 
4. Epilepsy: Proven efficacy in reducing seizures, especially in children with epilepsy. 
5. Parkinson’s Disease: Initial findings indicate it may alleviate Parkinson's disease symptoms.
6. Polycystic Ovary Syndrome (PCOS): By lowering insulin levels, the keto diet can be beneficial in managing PCOS. 
7. Brain Injuries: Early research suggests potential benefits in improving outcomes after traumatic brain injuries.

It's important to note, however, that research in many of these areas is ongoing and not yet definitive. [27,28,29,30,31,32,33,34,35,36] 

What Foods to Avoid on the Keto Diet? 

When following a ketogenic diet, it's essential to limit foods high in carbohydrates. Here are key categories and examples of foods to avoid or minimize:

1. Sugary Foods: This includes soda, fruit juice, smoothies, cakes, ice creams, and candies.
2. Grains or Starches: Wheat-based products, rice, pasta, and cereal are high in carbs.
3. Fruits: Most fruits are high in carbs, with the exception of certain berries like strawberries. Perons on keto can certainly consume them but in small portions.
4. Beans or Legumes: Foods like peas, kidney beans, lentils, and chickpeas have no place during keto .
5. Root Vegetables and Tubers: Items such as potatoes, sweet potatoes, carrots, and parsnips are high in carbohydrates.
6. Low-Fat or Diet Products: These often contain added sugars, so low-fat mayonnaise, dressings, and condiments are best avoided.
7. Certain Condiments and Sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, and similar products usually contain sugar.
8. Unhealthy Fats: Processed vegetable oils and certain types of mayonnaise can be harmful.
9. Alcohol: Most alcoholic drinks, including beer, wine, and liquor, are high in carbs.
10. Sugar-Free Diet Foods: Products like sugar-free candies, syrups, puddings, sweeteners, and desserts can disrupt ketosis despite being low in sugar.

What Foods to Eat on the Keto Diet?

For a successful keto diet, focus your meals around these food groups:

1. Meat: Include red meats, steaks, ham, sausage, and bacon, as well as chicken and turkey.
2. Fatty Fish: Opt for salmon, trout, tuna, and mackerel.
3. Eggs: Choose pastured or omega-3-enriched whole eggs.
4. Butter and Cream: Prefer grass-fed butter and heavy cream.
5. Cheese: Go for unprocessed varieties like cheddar, goat, cream, blue, or mozzarella cheese.
6. Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds are great options.
7. Healthy Oils: Use oils like extra virgin olive oil and avocado oil.
8. Avocados: Incorporate whole avocados or freshly made guacamole.
9. Low-Carb Vegetables: Focus on green vegetables, tomatoes, onions, and peppers.
10. Condiments: Season your foods with salt, pepper, various herbs, and spices.

Aiming for a diet primarily composed of whole, single-ingredient foods is ideal on the keto diet.

The Keto Diet Side Effects and How to Prevent Them? 

While the ketogenic diet is generally safe for most healthy individuals, there can be some initial side effects as your body adjusts.

The term "keto flu" commonly describes these initial symptoms, which are typically short-lived, often resolving within a few days. Common keto flu symptoms reported include diarrhea, constipation, and vomiting. Other less frequent symptoms can include:

• Poor energy and mental function
• Increased hunger
• Sleep disturbances
• Nausea
• Digestive discomfort
• Reduced exercise performance

To mitigate these effects, starting with a regular low-carb diet for the first few weeks can be beneficial. This step helps your body gradually adapt to fat burning before fully transitioning to minimal carb intake.

The keto diet can also alter your body’s balance of water and minerals. To counter this, consider increasing your salt intake with your meals or using mineral supplements. You should consult your doctor regarding your specific nutritional requirements.

Initially, it's crucial to eat until satiated and not overly restrict calories. Often, a ketogenic diet naturally leads to weight loss without the need for intentional calorie restriction. [37,38]

What Are the Risks of the Keto Diet? 

While the keto diet offers various benefits, there are potential risks associated with its long-term adherence:

1. Low Protein in the Blood: Prolonged keto dieting might lead to lower protein levels in the blood.
2. Extra Fat in the Liver: There's a risk of accumulating excess fat in the liver.
3. Kidney Stones: A higher risk of developing kidney stones is noted in some cases.
4. Micronutrient Deficiencies: Long-term adherence to the keto diet could lead to deficiencies in essential vitamins and minerals.

Additionally, for individuals with type 2 diabetes taking sodium-glucose cotransporter 2 (SGLT2) inhibitors, there's an increased risk of diabetic ketoacidosis, a serious condition that elevates blood acidity. Those on this medication are advised to avoid the keto diet.

Continuous research is underway to fully understand the long-term safety of the ketogenic diet. It’s advisable to keep your healthcare provider informed about your diet plans to ensure they align well with your health needs. [39,40]

What Supplements Can Be Taken during the Keto Diet? 

While supplements aren't mandatory for a ketogenic diet, several can be beneficial:

1. MCT Oil: When added to drinks or yogurt, MCT oil can boost energy and increase ketone levels. You can find MCT oil in various online stores.
2. Minerals: Incorporating additional salt and minerals into your diet can be vital, especially at the beginning of a keto diet due to changes in water and mineral balance.
3. Caffeine: Known for its energy-boosting and fat-loss properties, caffeine can also enhance physical performance.
4. Exogenous Ketones: These supplements can elevate the body's ketone levels, supporting the ketogenic process.
5. Creatine: Particularly useful if you’re combining keto with exercise, creatine offers several health and performance benefits.
6. Whey Protein: Adding half a scoop of whey protein to shakes or yogurt can help meet your daily protein requirements. Whey protein products are readily available online.

Always consult with a healthcare provider before starting any new supplements, particularly to ensure they align with your specific health needs and dietary goals. [41,42,43,44,45,46,47,48]

Frequently Asked Questions about the Keto Diet

Can I Ever Eat Carbs Again?

Yes. Initially, it's important to significantly cut down on carbs. After the first 2-3 months, you can have carbs on special occasions, but it's crucial to return to the diet afterward.

Will I Lose Muscle?

While muscle loss is a risk with any diet, adequate protein intake and high ketone levels can help minimize it, especially if you're weight lifting. [49,50]

Can I Build Muscle on A Ketogenic Diet?

Yes, although it might not be as effective as on a moderate-carb diet. For detailed insights, refer to articles on low-carb or keto diets and exercise performance. [51,52]

How Much Protein Can I Eat?

Protein intake should be moderate. Too much protein can spike insulin levels and reduce ketones. Up to 35% of your total calorie intake is likely the upper limit.

What If I Am Constantly Tired, Weak, or fatigued?

This might indicate inadequate ketosis or inefficient use of fats and ketones. Lower your carb intake and consider supplements like MCT oil or ketones.

My Urine Smells Fruity. Why Is This?

This is a normal by-product of ketosis. [53]

My Breath Smells. What Can I Do?

This common side effect can be mitigated by drinking flavored water or chewing sugar-free gum.

Is Ketosis Dangerous?

Ketosis is often confused with ketoacidosis, which is dangerous. However, ketosis on a ketogenic diet is generally safe for healthy individuals. Consult your doctor before starting any new diet.

I have Digestion Issues and Diarrhea. What Can I Do?

This is a common initial side effect that usually passes after 3 to 4 weeks. If it continues, consider adding more high-fiber vegetables to your diet.

What Is the Difference Between A Keto and a Ketogenic Diet?

These terms are often used interchangeably to refer to the same dietary approach.

How Much Weight Can I Lose in 1 Week on Keto?

Weight loss in the first week is primarily water weight. Reports indicate losses ranging from 1 lb (0.5 kg) to 10 lbs (5 kg) or more.

Is Keto Good or Bad for You?

A ketogenic diet is beneficial for those who are overweight, have diabetes, or seek to improve metabolic health. It might be less suitable for elite athletes or those looking to gain significant muscle or weight. It’s important to consult a doctor to determine if a keto diet aligns with your lifestyle and health goals.

Conclusion 

The keto diet is effective for weight loss, improved metabolic health, and managing health conditions, extending benefits beyond mere weight management. It’s adaptable to various lifestyles, but maintaining nutritional balance and managing side effects is crucial. Supplements like MCT oil and whey protein can ease the transition.

HealthspanX's Diet and Nutrition Guide provides tailored advice to ensure a balanced approach while accommodating the diet’s flexibility for long-term sustainability. Proceeding under medical supervision is advised, particularly for those with specific health needs, making the keto diet a comprehensive approach to well-being.