The ketogenic diet, otherwise known as the low carb high fat (LCHF) diet, is famous for its ability to produce ketones in the liver for energy generation. It has several other names, including the low carb diet.
Once you consume a carbohydrate-rich meal, the glucose and insulin levels in your body increase.
- Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
- Insulin is produced to process the glucose in your bloodstream by taking it around the body.
When glucose is utilized as the primary energy source, your body stores the fats as they are no longer needed. When following a higher carbohydrate diet, glucose is usually the main source of energy. However, when the carbohydrate intake is reduced, the body enters a state known as ketosis.
When our food intake is low, our bodies activate ketosis as a natural mechanism to aid in our survival. This metabolic state generates ketones, which result from the breakdown of fats occurring in the liver.
By maintaining a keto diet appropriately, the ultimate aim is to compel your body into the metabolic state, without resorting to calorie deprivation, but by depriving it of carbohydrates.
The human body has a remarkable ability to adjust to different inputs – increasing fat intake while decreasing carbohydrate consumption prompts it to use ketones as the main energy source. Achieving appropriate levels of ketones has numerous advantages, including better health, weight reduction, and improved physical and cognitive performance.
Types of Ketogenic Diets
Carbs are not essential for building muscle, despite the common misconception that they are necessary.
Even when following a ketogenic diet, it is possible to replenish your glycogen stores. The intake of protein is key to building muscle with this type of diet, so it’s recommended to consume 1.0-1.2g of protein per lean pound of body mass if your goal is to gain mass. While gaining muscle may be a slower process on a ketogenic diet, this is because there is not as much increase in total body fat.
Various types of a Ketogenic Diet can help you gain body fat, if that is your goal.
- Standard Ketogenic Diet (SKD): This is the classic keto diet that everyone knows and does. It’s the “bread and butter” of this website.
- 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.
Vegetables on a Ketogenic Diet
Opt for vegetables that are rich in dark green leaves as they are the healthiest. Your diet should primarily consist of a protein source accompanied by vegetables and a serving of fat. You can try chicken thighs glazed with olive oil along with broccoli and cheese or steak garnished with a dollop of butter and a side of spinach cooked in olive oil.
In case you are still unclear on the meaning of net carbs, don’t fret as I will elaborate. Let’s take the example of broccoli (1 cup), which happens to be one of my go-to keto vegetables.
- There are a total of 6g carbohydrates in 1 cup.
- There’s also 2g of fiber in 1 cup.
- So, we take the 6g (total carbs) and subtract the 2g (dietary fiber).
- This will give us our net carbs of 4g.
Attention: If you are a vegetarian or vegan seeking to adopt a ketogenic diet, it is achievable! Nevertheless, bear in mind that the dietary limitations may prove to be challenging. Therefore, ensure that you plan and prepare adequately to support your success.
Benefits of a Ketogenic Diet
Eating a low-carb, high-fat diet, also known as keto, offers a multitude of advantages such as weight reduction, heightened energy levels, and therapeutic uses for medical conditions. This dietary approach is deemed safe and beneficial for almost everyone.
Weight Loss
By using body fat as an energy source, the ketogenic diet induces weight loss benefits. The diet causes a decrease in insulin levels, the hormone responsible for storing fat, which ultimately converts your body into a fat-burning powerhouse.
From a scientific perspective, the ketogenic diet has demonstrated superior outcomes when contrasted with low-fat and high-carb diets, including over extended periods. Some individuals choose to include MCT Oil in their meals, such as drinking keto proof coffee in the morning, due to its ability to boost ketone production and facilitate fat loss.
Control Blood Sugar
The foods consumed on the ketogenic diet naturally bring down blood sugar levels, making it a better option for managing and preventing diabetes than low-calorie diets, according to research. If you have Type II diabetes or are at risk of developing it, it is worth giving the keto diet a try. Several of our readers have successfully regulated their blood sugar levels through this eating plan.
Mental Focus
The ketogenic diet is commonly employed to enhance cognitive function, owing to the fact that the brain benefits greatly from ketones as a fuel source. By reducing carbohydrate consumption, one can prevent sudden surges in blood sugar levels, which leads to increased attention and better concentration.
Research has indicated that consuming more fatty acids can substantially improve the functioning of our brains.
If you provide your body with a superior and trustworthy source of energy, you will experience increased vitality throughout the day. Research indicates that fats are the most efficient substance to use as a source of fuel. Moreover, fat naturally provides a greater degree of satisfaction and results in a feeling of satiation for a longer period of time.
Epilepsy
Since the early 1900s, the ketogenic diet has been employed as a successful treatment for epilepsy and continues to be a prevalent therapy for children with refractory epilepsy.
The ketogenic diet has numerous advantages for epilepsy, such as reducing the need for medication and providing excellent control. Furthermore, recent research has demonstrated promising outcomes in adult keto treatment.
Cholesterol and Blood Pressure
Research has demonstrated that a ketogenic diet can enhance the levels of triglycerides and cholesterol which are closely linked to the buildup of arterial plaque. In particular, diets that are high in fat and low in carbs exhibit significant elevation in HDL and reduction in LDL particles concentration as compared to low-fat diets.
Numerous research studies reveal that ketogenic diets provide greater enhancement in blood pressure compared to other diets. Keto facilitates weight loss, which is advantageous since excess weight associate with certain blood pressure problems.
Insulin Resistance
If not managed, insulin resistance may result in type II diabetes. Multiple studies demonstrate that a ketogenic diet with low carbs can assist individuals in decreasing their insulin levels to a satisfactory range. Regardless of your physical activity, consuming food items that are rich in omega-3 fatty acids on a keto diet can be advantageous for improving insulin function.
Acne
A keto diet switch can often result in enhanced skin conditions.
A study has been conducted which indicates a decline in skin lesions and inflammation by adopting a low-carb diet. Moreover, another study suggests a plausible association between consuming high-carb meals and a rise in acne, leading to the assumption that the keto diet may prove beneficial.
Reducing dairy consumption and adhering to a rigorous skin cleansing routine might be advantageous in managing acne.
When you cut back on carbs, your body enters a metabolic state called ketosis, where it uses fat as fuel instead of glucose. This happens because your reduced carb intake limits the amount of glucose available, which is the primary energy source for cells.
To achieve ketosis, the most efficient method is to adopt a ketogenic diet that primarily requires consuming fats, like meat, fish, eggs, nuts, and healthy oils, while restricting carbohydrate intake to approximately 20 to 50 grams per day.
Regulating your protein intake is crucial since consuming excessive amounts may impede your progress towards ketosis as protein can be transformed into glucose.
By practicing intermittent fasting, you can expedite your transition to ketosis. Although there are various types of intermittent fasting, the most prevalent approach entails restricting food consumption to eight hours each day and abstaining from eating for the remaining 16 hours.
You can use blood, urine, or breath tests to determine whether you’re in ketosis by measuring the ketones produced by your body. In addition, certain symptoms such as increased thirst, dry mouth, frequent urination, and decreased hunger or appetite may also indicate that you’re in ketosis.
When your body burns fat rather than carbs for energy, you are in a metabolic state known as ketosis. To speed up the transition into ketosis, adjusting your eating habits and incorporating intermittent fasting can be helpful. Studies indicate that the ketogenic diet may be equally effective in helping with weight loss compared to a low fat diet.
Furthermore, the diet is sufficiently satiating, allowing weight loss to occur without the need for calorie counting or food monitoring.
A study review comprising 13 studies has established that a very low carb, ketogenic diet is marginally superior to a low fat diet for sustained weight loss. The group on the keto diet lost roughly 2 pounds (0.9 kg) more weight compared to the low fat diet group.
In addition, it resulted in decreases in triglyceride levels and diastolic blood pressure. A separate investigation on 34 elderly individuals established that those who adhered to a ketogenic diet for a duration of 8 weeks lost almost five times the amount of overall body fat compared to those who pursued a low fat diet.
A crucial role may also be attributed to the enhanced ketones, reduced levels of blood sugar, and better insulin sensitivity.
Metabolic alterations, elevated glucose levels, and compromised insulin performance are features of diabetes. Shedding excess fat, which is closely associated with type 2 diabetes, prediabetes, and metabolic syndrome, can be achieved with the ketogenic diet.
An earlier research revealed that the ketogenic diet significantly enhanced insulin sensitivity by 75%.
For a period of 90 days, a ketogenic diet was given to a limited number of women with type 2 diabetes and it was discovered that their levels of hemoglobin A1C, a gauge of blood sugar control over an extended period, reduced drastically.
A study conducted on 349 individuals diagnosed with type 2 diabetes showed that those who adhered to a ketogenic diet shed an average of 26.2 pounds (11.9 kg) within 2 years. This is a significant advantage to take into account when examining the correlation between weight and type 2 diabetes.
In addition, the study showed a decrease in the use of specific blood sugar medications and an improvement in blood sugar management among participants. The benefits of the ketogenic diet for those with type 2 diabetes or prediabetes include increased insulin sensitivity and weight loss, which can result in significant improvements in overall health.
Limit the intake of any carbohydrate-rich food. The following foods should be reduced or eliminated when following a ketogenic diet:
- sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- grains or starches: wheat-based products, rice, pasta, cereal, etc.
- fruit: all fruit, except small portions of berries like strawberries
- beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- low fat or diet products: low fat mayonnaise, salad dressings, and condiments
- some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- unhealthy fats: processed vegetable oils, mayonnaise, etc.
- alcohol: beer, wine, liquor, mixed drinks
- sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
It is advisable to steer clear of foods that are predominantly made up of carbohydrates such as grains, sugars, legumes, rice, potatoes, candy, juice, and most types of fruits.
It is advisable to center most of your meals around these food items:
- meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
- fatty fish: salmon, trout, tuna, and mackerel
- eggs: pastured or omega-3 whole eggs
- butter and cream: grass-fed butter and heavy cream
- cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
- nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- healthy oils: extra virgin olive oil, and avocado oil
- avocados: whole avocados or freshly made guacamole
- low carb veggies: green veggies, tomatoes, onions, peppers, etc.
- condiments: salt, pepper, herbs, and spices
Focusing on whole, unprocessed foods is optimal for a well-rounded diet. Included below are 44 nutritious, low-carb options. Emphasize foods like meat, fish, eggs, butter, nuts, healthy oils, avocados, and a variety of vegetables low in carbs.