Food & Cooking

The Keto Diet 101: A simple guide

September 20, 2021
Janell W. Murphy










The Keto Diet 101: A simple guide












The Keto Diet 101: A simple guide

The keto diet, short for the ketogenic diet, is one of the most popular non-standard diets in Western modern culture, besides maybe vegetarianism. It is a low-carb high-fat diet. By cutting out carbs wherever possible, you can cut your weight and improve your health. Dietitians and coaches swear by it, and celebrities shred weight with it. It’s also been shown to help manage conditions like diabetes. To learn more about it, click through this gallery.




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Cutting carbs

By dramatically cutting down on carbohydrates and replacing them with fat, the body enters a metabolic state called ketosis.




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Burning fat

In this state, the body starts to burn fat efficiently for energy, and also turns fat in the liver into ketones, which supply energy to the brain.




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Lower blood sugar

It also causes a dramatic reduction in blood sugar and insulin levels, which has its own set of benefits.




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Different approaches

Because it’s difficult to not eat carbs, people approach it in different ways. The standard keto diet is 70% fat, 20% protein, and 10% carbs.




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The cyclical keto diet

The cyclical keto diet might look something like not consuming any carbs for five days and then two days of high-carb intake.




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A high-protein keto diet

A high-protein ketogenic diet is what it sounds like: higher in protein. The ratio is often 60% fat, 35% protein, and 5% carbs.




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The research

These are some of the most basic versions. The standard version is the most studied.




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More effective than a low-fat diet

The keto diet is effective for losing weight and may more effective than a low-fat diet.




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No fuss

One of the benefits of the keto diet is that you can generally eat a lot and don’t have to spend time counting calories or measuring food by weight.




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Blood pressure

It’s also been shown to have a positive effect in reducing diastolic blood pressure and triglyceride levels.




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Triglyceride levels

Triglyceride levels are measured in the blood. They are fat. Your body makes them and they’re also in food. Extra calories are turned into triglycerides and stored in fat cells for later use.




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You won’t be hungry

You’re losing more weight than you would by following a low-fat diet, and you’ll feel a lot less hungry.




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Keto for type 2 diabetes or prediabetes.«

Because the keto diet can boost insulin sensitivity levels and cause fat loss, it can have great benefits for people who have type 2 diabetes or prediabetes.




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Serious illnesses

It’s also been shown to be able to have a positive effect on people with heart disease, cancer, Alzheimer’s disease, epilepsy, Parkinson’s disease, polycystic ovary syndrome, and brain injuries.




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What to avoid

When you’re on the keto diet, there’s quite a lot of foods to be avoided. The main ones are sugary foods, grains, or starches: wheat-based products, fruit, beans or legumes, root vegetables and tubers, low fat or diet products, some condiments or sauces, unhealthy fats, alcohol, and sugar-free diet foods.




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What to eat

The food to eat is meat, fish, eggs, butter, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies.




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An average day

An example of a day of eating by the keto diet may be veggie and egg muffins with tomatoes for breakfast, chicken salad with olive oil, feta cheese, and olives for lunch, and salmon and asparagus for dinner.




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Rotation of foods

It’s important to rotate the meat and vegetable on an ongoing basis so you get the minerals and vitamins required in your diet.




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Snacks allowed

Fatty meat, cheese, olives, dark chocolate, guacamole, and full-fat yogurt are some of the snacks that people can enjoy on the diet.




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Planning

You may need to plan your meals a little bit more. This might mean bringing something to the family meal or reading labels more attentively.




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Ordering at a restaurant

Dining out is when things are most difficult, because everything looks delicious. Meat, fish, or egg-based dishes are the best. Have cheese for dessert and order veggies instead of starchy carbs.




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Side effects

There are some recorded negative side effects. Poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and decreased exercise performance are some.




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Keto flu

There’s also something called the keto flu, where people experience flu-like symptoms for a few days. As for all new diets, it’s useful to consult a professional if there are any complications.




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Easing your way in

Generally, you’re supposed to ease yourself into the diet. You’re also not supposed to stay on the diet forever, because it may cause other health complications.




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Supplements

In terms of supplements, there are many which may be beneficial. MCT coconut oil helps increase ketone levels. Minerals and vitamins are useful, too.




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It’s not for everyone

Depending on your lifestyle and body, it might not be the most sensible diet. For example, it’s not great for rugby players looking to maintain weight.




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Who it might be appropriate for

In summary, the diet is often beneficial for people who are looking to lose weight, have diabetes, and/or are looking to improve their metabolic health.




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Professional advice never hurts





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29/29 SLIDES





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