The Ketogenic diet is a diet that allows the body to use fat for fuel. The Ketogenic diet is more closely related to Paleo than the Atkins diet. The Ketogenic diet, like Paleo, is based on the principles of eating foods that are minimally processed, contain a high percentage of protein, and are purely natural in their origin.

Eat several small meals throughout the day, rather than three large meals, and avoid eating carbohydrates, especially refined carbohydrates such as bread, pasta or rice. The ketogenic diet, which is also known as the keto diet or the low carb diet, is a low-carbohydrate, high-fat diet. The aim is to get the body to produce ketone bodies, which is the breakdown products of fat. These ketones can be used as an energy source by the brain and muscles.

The ketogenic diet is a low carbohydrate, moderate protein and high-fat diet that is used to treat certain medical conditions.   The ketogenic diet is used as a medical intervention for epilepsy, and has also been used as an alternative treatment for diabetes and obesity.   The diet was originally designed for children with epilepsy so they could have a seizure free life, but has been adapted as a dietary therapy for people with diabetes and obesity.. Read more about keto diet plan and let us know what you think.

If the rumors are true, the keto diet may help you lose weight faster, control your appetite, improve your performance, and treat virtually any health issue. Does it seem too good to be true? It most likely is.

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What exactly is ketosis? | How to do keto | What can you eat? | Keto menu examples | Benefits | Drawbacks | Side effects | Is keto suitable for you?

Wouldn’t it be wonderful if butter and bacon were considered “health foods”?

Maybe with guacamole on the side and grated cheese on top?

As you topped your delectably marbled, medium-rare steak with a fried egg, you might purr virtuously, “I’m doing this for my health.”

Many proponents of the keto diet (also known as the ketogenic diet) claim that you may achieve improved health, quality of life, performance, cognitive function, and abs you can grate cheese on by eating a high-fat, low-carbohydrate diet.

Ok. Is the diet, however, effective for everyone?

We’ll address that question (and others) in this post, but first:

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How should you view this article?

If you’re simply interested in learning more about keto:

  • You are free to browse and study as much as you want. (To navigate to areas that interest you, use the top navigation bar.)

If you wish to alter your physique and/or health, follow these steps:

  • You don’t have to be aware of every detail. Just grasp the gist of it.
  • At the bottom of the page, you’ll find some advice.

If you’re a performance-oriented athlete, you should:

If you’re a fitness expert or just want to learn more about nutrition, read on.

  • We’ve included some “extra credit” stuff in boxes all over the place.
  • At the bottom of the page, you’ll find our fitness expert tips.

What is a ketogenic diet, and how does it work?

Let’s start with a simple definition before we get into the details:

The ketogenic diet—often abbreviated as “keto”—consists of a low-carbohydrate, high-fat diet.

With a low to moderate protein consumption, it’s also quite restricted.

Many individuals erroneously believe that any low-carbohydrate diet is a keto diet. But that isn’t the case.

A ketogenic diet generally comprises of 70 to 90 percent fat calories, with the remaining 10 to 30 percent coming from a combination of carbs and protein.

However, as the keto and low-carb diets have grown in popularity, other “variants” have developed, each with their own macronutrient ranges.

(Read The Keto Diet Plan: Your Complete How-To Guide for additional information on the many variations of keto, as well as how to coach someone through the diet.)

We’ll go through the “traditional” keto diet in this post. We’ll go through the science behind it, as well as its benefits and disadvantages. Also, how it got to be a “thing” in the first place…

It all began with the mind.

Lindsay may have answered the phone when you contacted Client Care in the past.

Lindsay is not just a pleasant and helpful voice on the other end of the line, but she is also a passionate champion for epilepsy, a health condition that has impacted her life in many ways.

Epilepsy is a long-standing brain disorder that has been recognized by medicine for thousands of years. To deal with it, our Neolithic forefathers bored holes in one other’s heads, perhaps to allow the evil things out—a technique known as trepanation.

Hippocrates, an ancient Greek physician, saw a guy who experienced convulsions for five days about 400 BCE. He observed that when the patient “abstained from everything, including gruel and drink, there were no more seizures” on the sixth day.

Avicenna, a renowned Persian physician, created the word “epilepsy” around 1,400 years later, in 1000 CE. The term epilambanein originates from an ancient Greek verb (to seize or attack). Overfeeding, according to Avicenna, may be a risk factor for epilepsy.

By 1911, two Parisian physicians were experimenting with fasting as a therapy for epilepsy in children, and physical culturist Bernarr McFadden claimed that fasting for three days to three weeks could heal anything.

These and other individuals who investigated fasting as a dietary prescription for neurological diseases were on to something, despite not having the tools and understanding of contemporary neuroscience.

We now know that epilepsy and what we eat (or don’t consume) may have a nutritional link. (This may also be true for other types of brain diseases.)

Fasting isn’t pleasant, unfortunately. We evolved with a strong aversion to hunger, and our brains and GI tracts have a variety of mechanisms to ensure that we eat enough.

This begs the question:

Is there a way to obtain the health advantages of fasting in a different manner?

The Ketogenic Diet’s Beginnings

Two things occurred in 1921.

One: Endocrinology researcher Rollin Woodyatt discovered that hunger and a low-carbohydrate, high-fat diet both produce the same chemical environment. In both cases, the body started to utilize ketones as a main energy source rather than glucose.

Dr. Russell Wilder, for one, was perplexed…

Is it possible to get the health advantages of fasting without fasting?

During the early 1920s, he and other Mayo Clinic physicians experimented with the “ketogenic diet,” which Wilder coined. Children with epilepsy not only appeared to improve overall with this kind of diet, but they also seemed to think and conduct better.

A ketogenic diet as a therapy for juvenile epilepsy was introduced into medical textbooks about 1940 and remained there for the rest of the century, thanks to the support of many prominent medical experts.

Aging, physical sports, and contemporary warfare have all created new groups of individuals who may benefit from a ketogenic diet:

  • individuals suffering from neurological diseases (such multiple sclerosis, Parkinson’s disease, and Alzheimer’s disease)
  • individuals who have suffered traumatic brain injury (TBI) as a result of incidents like explosions or concussions

The ketogenic diet is discovered by bodybuilders.

Bodybuilders and physique athletes were another category of individuals who got interested in ketogenic diets in the 1980s and 1990s.

These people were unconcerned about their mental health or their lifespan. They wanted to be torn to shreds.

The ketogenic diet seemed to be a miracle cure: a way to consume butter, bacon, and cream while maintaining abs.

The ketogenic diet has resurfaced in recent years.

People who care about their appearance and performance, as well as those who want to extend their lives and improve their quality of life, have rediscovered this old-school nutritional paradigm and are wondering:

  • Is it possible that a ketogenic diet would help me perform better?
  • Is it possible that a ketogenic diet would help me live longer?
  • Is it possible that a ketogenic diet would make me look good on the beach?

What is the solution?

It is debatable. (Don’t you despise it? But it’s correct.)

Let’s look into it a bit further to see why.

What is ketosis?

To properly comprehend a ketogenic diet, you must first comprehend ketosis.

Ketosis is a metabolic condition in which your body burns ketones instead of carbs for energy.

So, what exactly are ketones?

Ketones are a class of molecules with a distinct chemical structure that our bodies may produce through a complicated metabolic process.

Acetoacetate and D—hydroxybutyrate are two kinds of ketones that may be used as energy sources. (The symbol indicates “beta.”)

Leopold Gmelin, a German scientist, invented the word “ketone” about 1850. (See? (It’s not as old as you may assume!)

Ketosis is a state of being in a state of ketosis.

When the circumstances are appropriate (for example, when we’re starving or fasting, or when our carb intake is very low):

  • Fatty acids are released by our bodies from stored body fat.
  • Other cells absorb these fatty acids.
  • Acetyl-CoA chains are formed when fatty acids and coenzyme A are joined.
  • These chains make their way into the mitochondria (the energy producers in our cells).
  • A series of events known as -oxidation breaks down the chains into acetyl-CoA molecules.
  • Chemical enchantment takes place.
  • Your buddies the ketones: acetoacetate and -hydroxybutyrate, as well as acetone, are formed by acetyl-CoA. (the same smelly stuff in your nail polish remover).
  • The liver excretes ketones into the bloodstream.
  • Almost every cell in the body that need energy may get it from circulating ketones. Our brain will be the most hungry for these tasty chemicals.

(It’s worth noting that supplementing with ketones may also cause ketosis; however, in this post, we’ll only discuss ketosis as a consequence of dietary changes.)

Ketones (also known as ketone bodies) are often referred to as the fourth energy source for humans, alongside carbs, fats, and proteins.

While this is technically correct, the alcohol in liquor (also known as ethanol) may also be utilized as a source of energy.

So, just because we have the ability to metabolize something doesn’t imply we should.

Ketosis without fasting is possible with the ketogenic diet.

Because most people frown on children with epilepsy who are starved, the ketogenic diet offers a smart workaround:

We may achieve the same effects as fasting by cutting off the body’s carbohydrate (called glucose) supply while giving energy and nutrients in the form of fat and a little amount of protein.

Once we stop consuming carbohydrates and ketogenesis begins, it typically takes some time to go into ketosis, similar to starvation.

Let’s go a little deeper: how fast can you enter ketosis?

Ketosis progresses at different rates depending on age and species.

Other animals don’t seem to enter ketosis as fast as humans do. (Do you have a nice local hibernating bear or squirrel that goes weeks or months without eating? Ketosis isn’t an option.)

Human infants, on the other hand, enter ketosis after just a few hours without food.

It’s possible that this has anything to do with our energy-hungry human brains. Feeding our brains takes up around 20% of our total energy use. Bears and squirrels are smart enough to get into the trash, but their brains aren’t as big as ours.

Ketogenesis is a human backup mechanism that supplies adequate energy to the brain in times of famine (through ketone bodies).

And it’s possible that the ketogenic diet’s brain-beneficial benefits are due to this evolutionary adaptation—which may have evolved to keep said noggin nourished when food was limited.

How to Keto: Putting Together a Keto Plate

So, what precisely does “low carb, extremely high fat” imply?

Let’s examine the macro breakdowns of many different kinds of meals to get a better sense of how the ketogenic diet works in real life:

  Protein Carb Fat
Meal with a Twist ~30% ~40% ~30%
Paleo Recipe ~40% ~20% ~40%
Meal with Low Carbohydrates ~40% ~10% ~50%
Ketogenic Foods ~20% ~5% ~75%

You may notice a few things after looking at these comparisons.

Protein isn’t abundant on a ketogenic diet.

The protein content of the mixed, Paleo, and low-carb meals is almost identical.

Ketogenic diets, on the other hand, have a lower protein content, typically around 15 to 20% of total daily calories.

The carbohydrate content of a ketogenic diet is very low.

Whole grains, legumes and beans, fruits, and starchy vegetables are all suggested on the mixed plate as high-fiber, slow-digesting carbs.

Because grains, beans, and legumes are avoided on the Paleo diet, there are less carbs.

The “low carb” dish will have less carbs than the previous two, but it will still contain a modest amount, thanks to the abundance of veggies.

The goal of a ketogenic meal is to have as little carbohydrates as possible. The precise quantity varies, although some sources recommend about 10-15 grams of carbohydrates each day. (That’s approximately one fistful of cooked carrots, or around 10-15 grapes.) For the duration of the day.) Other sites recommend fewer than 30 grams of carbohydrates per day, or as much as 50 grams per day for someone on a non-medical keto diet.

The fat content of a ketogenic diet is very high.

Depending on body size, activity level, and objectives, the mixed plate recommends 1-2 thumb-sized servings of fat-dense foods (such as nuts, cheese, avocado, and olive oil) each meal. That’s what we’d call a low-fat diet.

Paleo and low-carb plates are comparable, with a little extra fat on the Paleo diet.

Those are what we would term high-fat diets.

The ketogenic meal, on the other hand, is very rich in fat, accounting for up to 90% of total energy consumption. That means you receive approximately 2 thumb-sized pieces of chicken breast on top of a 500-calorie spinach and mushroom salad, along with 3-4 glugs of olive oil… Yummy yummy!

And… what can you eat if you’re on a keto diet? There isn’t much.

The most restricted and limiting of these four eating patterns is the ketogenic diet.

On a ketogenic diet, you may consume the following foods:

Protein in tiny amounts, such as:

  • meat
  • poultry
  • fish
  • seafood
  • eggs

consuming a lot of high-fat meals, such as:

  • avocado
  • fruit of the coconut (flesh, milk, and oil)
  • Other plant oils, such as olive oil
  • nut butters with nuts
  • bacon
  • yolks of eggs
  • butter
  • cheese
  • fats from animals

a little quantity of veggies with extremely low carbohydrate content, such as:

  • green leafy vegetables
  • Broccoli, cauliflower, Brussels sprouts, and cabbage are brassicas.
  • asparagus
  • cucumber
  • celery
  • tomatoes
  • peppers
  • mushrooms
  • zucchini

On a ketogenic diet, you can’t consume the following foods:

  • the majority of dairy (except high-fat items like butter and certain cheeses)
  • fruit
  • grains
  • beans and legumes
  • veggies that are high in starch (such as sweet potatoes)
  • veggies with a little sweetness, such as winter squash or beets
  • the majority of processed foods (with the notable exception of pork rinds)

See ‘What Should I Eat?!’ for a visual guide to the keto diet. Choose the ideal keto meals for YOU with our 3-step approach. [Infographic].

What exactly does a keto meal entail? Examples of keto menus

Ketophiles consume a variety of foods, despite the fact that it may seem that they just eat bacon grease and blocks of cheese. (Thank god for that.) Here are some meal ideas to get you started.

Examples of keto breakfasts include:

  • Sauteed mushrooms and onions, sausage with 2 eggs and cheese
  • 2 eggs, bacon, and sauteed Brussels sprouts
  • Coconut milk, almond butter, avocado, spinach, and a tiny scoop of unsweetened protein powder go into this smoothie.

Examples of keto lunches include:

  • Salad of spinach with grilled chicken, nuts and seeds, and an oil-based dressing
  • Shrimp, toasted coconut, and green onions lettuce wraps
  • Taco meat, cheese, and sour cream are piled on top of an avocado.

Examples of keto dinners include:

  • An avocado, a palm-sized piece of salmon, and a side of broccoli, both fried in olive oil.
  • Garlic butter-topped beef tenderloin with sautéed kale on the side
  • Artichokes and broiled chicken thigh topped with cheese

Examples of keto snacks include:

  • Peanut butter with celery
  • Roll-ups with ham and cheese
  • Cucumber slices with nuts and seeds
  • A handful of berries every now and then

How to Work Out Your Keto Macros

Use the Calculator to calculate keto macros that are customized especially for you if you’re wondering what a keto diet looks like for your specific body and objectives.

An illustration of the Macros Calculator for Calories and Portions surrounded by fruits, grains, fish, and vegetables.

How much food should you consume? Let’s have a look.

Begin now.

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Let’s go a little deeper: Ketosis testing in urine

Ketostix, which tests for ketones in the urine, is used by many individuals to determine whether or not they are in ketosis. This isn’t usually a trustworthy indication since it just informs you whether you’re excreting too many ketones, not if you’re in ketosis.

Furthermore, Ketostix only detects the presence of excreted acetoacetate and not D—hydroxybutyrate.

Even if we’re still in ketosis, our body’s excretion of ketones may alter with time. As a result, depending on what is going on in your body, you may get various readings on the Ketostix.

So, would a ketogenic diet be beneficial to me?

We haven’t yet discovered that ketosis can help with anything from muffin tops to hangnails.

Because of the following reasons:

  • Ketosis has little or no impact on many people.
  • It may only work for some individuals, depending on their requirements and health circumstances.
  • It may take an excessive amount of time to observe a meaningful impact.
  • A ketogenic diet is too difficult to maintain for many individuals.

Having said that, here are some fresh and exciting ways to go into ketosis… as well as some instances of “don’t bother”

Benefits of a Ketogenic Diet that Have Been Proven

It’s possible that it may assist with metabolic issues.

Why does ketosis seem to assist with some kinds of metabolic disorders?

Ketones may assist because they reduce oxidative stress, increase antioxidants, and scavenge free radicals, among other things.

Although oxidation is a necessary component of cellular metabolism, too much oxidation, done too quickly and without the proper antioxidant balance, leads to a variety of metabolic and other disorders.

Many metabolic diseases are linked to this oxidation process, in which our cells corrode from the inside out. We may be able to enhance human health and lifespan if we can halt and control oxidation.

Let’s look at how the keto diet impacts individuals who have diabetes, high cholesterol, or high blood pressure.

Diabetes and Keto

The keto diet seems to help people with type 2 diabetes, which is characterized by elevated blood sugar levels and insulin resistance.

High blood sugar levels over time may harm healthy cells such as neurons, the retina of the eyes, and even organs such as the kidneys.

In individuals with type 2 diabetes and metabolic illness, the keto diet has been found to decrease hemoglobin A1c (a measure of average blood sugar levels).

High cholesterol and keto

The keto diet has been shown to increase HDL (“good”) cholesterol while lowering LDL (“bad”) cholesterol and triglycerides in those who are classified as “obese.” (However, this may be due to general weight reduction rather than the diet’s specific lipid-balancing benefits.)

However, a keto diet has been found to increase LDL cholesterol, which is usually a risk factor for chronic illness, in relatively slim and healthy individuals.

People with epilepsy who followed a ketogenic diet for more than a year were more likely to develop hyperlipidemia, which is a condition in which the blood contains too much fat (as cholesterol and/or triglycerides).

While keto may benefit some individuals with metabolic illness, it may also make cholesterol and other chronic disease indicators worse for others—especially those who are already slim and healthy.

Hypertension and keto (high blood pressure)

Blood pressure may be normalized by following any diet that helps someone lose weight.

Additionally, some evidence suggests that the keto diet may help some individuals reduce their blood pressure. However, it’s unclear if the diet is reducing blood pressure or whether other variables, such as weight reduction, are at play.

In certain instances, keto may help with metabolic illness, especially if high blood sugar is an issue. However, it should be carried out under medical supervision and, most likely, with the assistance of other therapeutic instruments such as medicine or other well-established health treatments. 

Could be beneficial to individuals suffering from neurodegeneration and brain trauma.

Can ketosis assist other kinds of brain diseases and injuries? We know it helps with epilepsy, but can it help with other types of brain disorders and injuries?

Many brain illnesses (Alzheimer’s, Parkinson’s, and other neurodegenerative diseases), according to recent studies, are linked to metabolic disorders including diabetes, obesity, and non-alcoholic fatty liver disease (NAFLD).

Oxidative stress, mitochondrial dysfunction, and chronic inflammation are all present in many metabolic and neurodegenerative disorders. Alzheimer’s disease is now often referred to as “brain diabetes” or “Type 3 diabetes.”

The presence of ketones also seems to enhance traumatic brain injury outcomes (TBI). However, the majority of these research have so far been conducted on rats.

Nonetheless, based on what we’ve observed in epilepsy and rat studies, ketosis seems to be a low-risk therapy for improving brain health.

Conclusion: A keto diet can’t harm, and it may even benefit individuals with neurodegeneration and/or mild to severe brain injury (under medical care). 

Benefits of a keto diet that are possible (but improbable)

It has the potential to boost athletic performance.

When you’re in ketosis, you’re using fat and ketones for energy instead of glucose from glycogen reserves.

Why is it possible that this gives athletes an advantage?

You also prevent glycogen depletion (also known as “bonking” or “hitting the wall”) if you don’t use glycogen as a main fuel source. You have greater long-lasting energy and don’t need to eat carbohydrates while competing. Athletes that do not perform at high intensities, such as ultra-endurance athletes, may benefit from this.

But there’s a catch: if you use fat and ketones as fuel, you won’t be able to run as quickly as you would if you used glucose and carbs.

Athletes on keto may use more oxygen at a given effort at greater intensities, making them less efficient.

There aren’t many research that compare ketogenic versus high-carb diets in real-life sports performance. However, among those who have, the outcomes are very varied.

While certain high-level endurance athletes seem to benefit from ketogenic diets, this does not imply that keto is appropriate for all athletes. Keto is unlikely to offer a benefit to athletes who compete at high intensities.

Conclusion: While there are some interesting possibilities, especially for endurance athletes, there is currently no proof that the ketogenic diet enhances general athletic performance.

The disadvantages of a ketogenic diet

There is no particular benefit for fat reduction.

Insulin, you mischievous monkey! You’ve been getting into a lot of trouble lately!

Low-carb proponents believed they’d discovered the secret to losing weight in the late 1990s and early 2000s: insulin.

The low-carb / insulin theory went like this, drastically oversimplified:

  • Insulin causes substances to enter cells.
  • We gain weight as a result of substances that enter fat cells.
  • We won’t become fat if things don’t get into cells as much. We may even lose weight.
  • Carbs cause insulin to be released.
  • As a result, consuming less carbohydrates leads to a reduction in body fat.

This theory did, however, have some virtues.

For one thing, it got some of us thinking about fiber content and good fats instead of processed sweet and starchy foods.

Furthermore, because of the low-carb strategy, individuals ate more protein and fat. We produce satiety hormones, especially CCK, which is one of the major hormones that tells us we’re full, when we consume protein and fat.

We are typically less hungry when we consume more protein and fat. As a result, we eat less. As a result, we lose weight. It’s the bit about “eating less” that counts, not the one about insulin.

New study pitted a low-fat diet versus a ketogenic diet, with individuals trying each eating pattern for two weeks at a time in a carefully controlled lab environment.

Participants were given the freedom to consume as much as they want. And? While on the low-fat diet, participants actually ate less.

As a result, adopting a ketogenic diet does not imply consuming less calories. Unfortunately, insulin isn’t the only factor to consider when it comes to weight loss. (Learn more at Carbs, Insulin, and Weight Loss: What Really Matters for Getting Results.)

So, why do many believe keto is the greatest way to lose weight?

Glycogen, or carbohydrate stored in the body, is a rather hefty substance. This is due to the fact that water and glycogen are stored in a three-to-one ratio. When we eat less carbs, our glycogen reserves are reduced, and we lose a lot of water.

Weight loss as a result.

However, even if the scale shows a lower number, this is mostly due to water loss rather than fat reduction.

To lose weight on the keto diet, you must sustain a calorie deficit for a longer length of time.

And that is difficult.

When all you can eat is protein and fat, it may be simple to eat less. However, you may get bored of carrying your own entire fish to parties and wonder what the other 95% of the grocery store is up to after a time. You may start fantasizing about a threesome consisting of you, Oreos, and chocolate sauce. Not only that, but you may be developing scurvy and other deficiencies.

Lowering carbohydrate consumption seems to have detrimental consequences for women in particular. When women’s bodies detect a lack of energy and nutrition, their bodies go into overdrive.

Many women have discovered that the low-carb diet that worked for their spouse did not only not work for them, but also caused their menstrual cycle to be disrupted. (Read more about the benefits of intermittent fasting for women.)

Conclusion: The ketogenic diet is not recommended for long-term fat loss.

Let’s go a little deeper: Carbohydrates, insulin, and metabolic rate

People believed that during ketosis, metabolism would rise as well, as part of the carb-insulin theory.

A recent research looked at whether switching from a high-carbohydrate (48%) to a ketogenic (6% carbohydrate) diet resulted in a substantial improvement in metabolic rate, with protein remaining constant (around 16-17 percent).

Insulin levels dropped while ketone bodies increased as a result of this dietary modification. The energy consumption (basal metabolism) increased by approximately 100 kcal per day.

It seems to be a terrific idea—but not so fast.

It’s difficult to decipher what this implies in practice.

Researchers had to adjust metabolism depending on body weight, which tends to decrease on low-carb diets when water is removed.

The scientists found that although there was a modest boost in metabolism at first, it vanished over the course of the four weeks, even while insulin levels remained low.

As a result, their research refuted the insulin-carb theory.

Is protein the most important factor?

Disparities in protein consumption, rather than carbohydrate intake, are thought to be the cause of differences observed in previous research comparing high and low-carb diets, according to the study’s authors.

Protein increases satiety while simultaneously requiring the greatest energy to breakdown and absorb. Protein may therefore not only help you eat less, but it can also cause your body to spend more energy in order to digest and absorb it.

It won’t help you develop lean muscle mass.

Insulin is primarily a storage hormone, as you may have read above. It’s also referred to as an anabolic hormone. As in constructing things. In the sense of being swole.

Insulin, along with other hormones like growth hormone and testosterone, is required to produce an anabolic, muscle-building environment. Trying to gain muscle when in ketosis is like to simultaneously pressing the gas and stop pedals.

Conclusion: A carbohydrate-rich anabolic diet will help you gain muscle (particularly around training).

Negative adverse effects that may occur

The keto diet works for some individuals.

Others don’t, owing to a number of factors, including:

It’s difficult to keep to a really restricted diet. Some individuals just cannot bear the thought of saying goodbye to Pasta Night, Saturday afternoon drinks, and birthday cake forever. (It’s hard to blame them!)

Constipation may be caused by low fiber diets (such as keto). Nobody enjoys being “backed up.”

It has the potential to raise the risk of certain illnesses. A rigorous keto diet is rich in saturated fat and low in fiber and colorful fruits and vegetables. Consumption of fruits, vegetables, and fiber is linked to a lower risk of cancer, cardiovascular disease, type 2 diabetes, and overall mortality. Consumption of too much saturated fat has been linked to an increase in cardiovascular disease and fatty liver disease.

It has the potential to raise the risk of nutritional insufficiency. Low consumption of fruits and vegetables, for example. That’s all there is to it.

The verdict: For certain individuals, the keto diet is ideal. However, there is a risk of undesirable side effects.

Read The Keto Diet Plan: Benefits and Drawbacks for a complete list of the keto diet’s possible drawbacks and side effects. Your step-by-step instructions

Is the ketogenic diet appropriate for you?

If you’re simply a “normal” person who wants to be healthy and fit:

If you’re interested in learning more about ketosis, go here. If you’re intrigued, give it a go. But you may be absolutely fit, lean, and healthy without it.

Don’t take everything you see on the internet at face value. (With the exception of this article, of course.) It’s important to remember that “personal anecdote” does not equal “scientific evidence.” Be a critical consumer and reader.

Keep track of how keto is working for you if you decide to try it. When making adjustments to your eating habits, it’s a good idea to check in with yourself on a regular basis to see how things are going and how the diet is impacting other aspects of your life.

To do so, take our questionnaire “How’s that diet REALLY working for you?”

If you’re a sportsperson, you should:

Understand your physique as well as the needs of your activity. Unless you’re an ultra-endurance athlete, fat adaptation is unlikely to help you enhance your performance. Individual reactions differ even then.

Don’t add to the tension. Training is a healthy source of stress, but it is still a source of stress. Fasting and limiting energy (calories) or certain nutrients are also stresses. Stress builds up over time.

Especially if you’re a woman, think about whether you need to add nutritional stress from a tight diet to the mix.

Make it a point to fulfill your nutritional requirements. You’ll require more fuel and nutrients than the typical person if you’re extremely active.

Rather than eliminating items from your diet, seek for ways to include more of the good stuff: protein, vitamins, minerals, fiber, fatty acids, phytonutrients, water, and so on, all of which may be found in whole, minimally processed foods.

If you’re a personal trainer or nutritionist, here’s what you should do.

Learn the fundamentals of ketosis and ketogenic diets. Understand when, how, and who ketosis is suitable for. If in doubt, seek more information from reputable medical and scientific sources—which, again, does not include random Internet users.

With your assistance, help individuals comprehend as much as they need to know in order to make an educated decision. Your customers will almost certainly have queries. Prepare your responses ahead of time. This five-step coaching method will assist you in keeping your customers safe and on target.

Remove yourself from the situation. Working with a client’s doctor to support things like meal planning and maintaining a food diary that looks for connections between diet and symptoms is a good idea if you believe a client may benefit from a ketogenic diet for a health issue.

Stay within your area of expertise. Remember that you can’t recommend any kind of diet for medical problems unless you’re licensed in medical nutrition treatment. Don’t tell your customer they need to embark on a keto diet to get their diabetes under control.

If you have a particular health issue that a ketogenic diet may assist with, you should:

Consult your physician beforehand. Talk to someone who went to medical school about any study results or possible dietary changes. Make sure nothing you do interferes with the impact of any medicines you’re taking.

Make a well-thought-out strategy. Use the Calculator to figure out how much food you’ll need while on keto and how to set yourself up for success.

Any dietary changes should be carefully monitored and tracked. You want to be safe first and foremost, and you also want to know whether what you’re doing is having any impact.

Decide how you’ll know whether your dietary adjustments are “working,” and keep a careful eye on those indications. Another excellent tool for evaluating how your new keto strategy is doing is the “How’s that diet REALLY working for you?” quiz.

Consider hiring a coach. Nutritionists aren’t usually competent to provide medical nutrition treatment. They do, however, know how to make fat and protein taste great, as well as how to help you manage your shopping and meal-planning routines.

Getting some advice on this, as well as any other nutritional change, is beneficial.

References

To see the information sources mentioned in this article, go here.

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KD Hall, KD Chen, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD Guo, KD In overweight and obese males, an isocaloric ketogenic diet changed their energy expenditure and body composition. 2016; Am J Clin Nutr; Am J Clin Nutr; Am J Clin Nutr;

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WS Jr Yancy, MK Olsen, JR Guyton, RP Bakst, EC Westman A randomized, controlled study compared a low-carbohydrate, ketogenic diet to a low-fat diet in the treatment of obesity and hyperlipidemia. 140(10):769–77 in Ann Intern Med, May 18, 2004.

If you’re a coach or wish to be one…

It’s both an art and a science to guide clients, patients, friends, or family members through healthy food and lifestyle adjustments in a manner that’s tailored to their individual body, tastes, and circumstances.

Consider the Level 1 Certification if you want to learn more about both.

 

Keto is a low-carbohydrate, high-fat diet that’s been touted by some as the newest way to lose weight. But what is it? And how does it work? We’ll answer that and more in this guide to the diet.. Read more about keto diet explained and let us know what you think.

Frequently Asked Questions

What are the basics of a keto diet?

A ketogenic diet is a very low-carb, high-fat diet that forces the body to rely on burning fat for fuel.

What is the main premise of the keto diet?

The ketogenic diet is a high-fat, low-carbohydrate diet that shares many similarities with the Atkins and low-carb diets.

This article broadly covered the following related topics:

  • keto diet plan for beginners
  • keto diet for beginners
  • keto diet plan
  • ketogenic diet
  • keto diet explained
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