Unlike many fad diets that come and go and have very little long-term success, the ketogenic diet (or keto diet) has been practiced for over nine decades (since the 1920s). The ketogenic diet is based on a solid understanding of physiology and nutrition.

The keto diet works for a large percentage of people because it targets several key underlying causes of weight gain. Such are, for example hormonal imbalance , in particular insulin resistance combined to high blood sugar levels , as well as into the hunger-induced cycle of empty calorie restriction and binge eating that many dieters struggle with. These are some of the key benefits of the ketogenic diet.

Ketogenic diet as a fat burner

Instead of relying on calorie counting, limiting portion sizes, extreme exercise, or other willpower-intensive activities, the ketogenic, or low-carbohydrate, diet approaches weight loss and promoting wellness from a different perspective. The keto diet works because it changes the "fuel source" the body uses for energy from glucose (sugar) to fat.

This change of "fuel" puts your body into "ketosis", i.e. a state where your body changes from a sugar burner as a fat burner . For a beginner, the ketogenic diet is easy, because its principles are surprisingly easy to follow. In all its simplicity, the keto diet includes the following basic pillars:

1. Reduce your carbohydrate intake.
2. Add healthy fats amounts that help create satiety.
3. With no glucose circulating in your body, it is now forced to burn fat and produce ketones.
4. When blood ketone levels rise to a certain point, you officially enter ketosis.
5. This condition leads to steady, fairly rapid weight loss until your body reaches a healthy, stable weight.

What is the keto diet?

What exactly is a ketogenic diet? The classic ketogenic diet is a very low-carbohydrate diet originally designed by researchers at Johns Hopkins Medical Center in the 1920s for epilepsy patients.

The researchers found that fasting - avoiding all foods, including foods containing carbohydrates, for a short period of time (as in intermittent fasting), helped reduce the number of seizures in patients. In addition to this, it also had other positive effects on body fat content, blood sugar, cholesterol and hunger.

However, continuous fasting is not a viable option for more than a few days, so the keto diet was developed to mimic the same health benefits of fasting.

Basically, the keto diet works by "tricking" the body into acting as if it is fasting (taking advantage of the benefits of intermittent fasting) by removing glucose from food. Today, the standard keto diet has several different names, such as the "low-carb" diet and "carbing."

The heart of the classic keto diet is to limit the intake of all or most foods containing sugar and starch (carbohydrates). These foods break down into sugar (glucose) in our blood, and if glucose levels get too high, the extra calories are stored in our bodies as fat, leading to unwanted weight gain. However, when glucose levels drop due to a low-carbohydrate diet, the body begins to burn fat and produce ketones, which can be measured in the blood (for example, using urine strips).

The keto diet burns fat instead of sugar

The keto diet, like most low-carb diets, works through the elimination of glucose. Since most people live on a high-carbohydrate diet, our bodies normally use glucose (i.e. sugar) as a source of energy. The body is able to store glucose in the muscle tissues and pay only about 24 hours' worth of energy. When glucose is no longer available from food, we instead start burning fat stored in our body or fat obtained from food.

When you follow a ketogenic diet, your body burns fat for energy instead of carbohydrates. In this process, most people lose weight and excess fat quickly, even though they get a lot of fat and enough calories through their daily food intake. Another major advantage of a ketogenic diet is that you don't have to count calories, feel hungry, or try to burn lots of calories through hours of intense exercise.

The ketogenic diet is similar to the Atkins diet, which similarly enhances the body's ability to burn fat by eating only low-carbohydrate foods and avoiding foods high in carbohydrates and sugar. The biggest differences between the classic keto and Atkins diets are that the former emphasizes healthier keto fats, less total protein, and no processed meats (like bacon), and has more research data to support its effectiveness.

In fact, these differences from the Atkins diet define some of the popular keto diet myths. Common myths about keto are that it's just another "eat a lot of meat" diet, or that it recommends all kinds of fat, and that there's hardly any scientific research to support its benefits. These are simply lies.

So is the keto diet healthy? If it's done Atkins style? No, but if it's based on healthy fats, salads and organic meats? Very healthy.

What is ketosis?

What exactly does "keto" mean? Keto is short for ketosis, which is the result of following a ketogenic diet.

Following a ketogenic diet puts your body in a state called "ketosis." Ketosis is a metabolic state that occurs when most of the body's energy comes from ketones in the blood and not from glucose in carbohydrate-rich foods (such as grains, all sources of sugar, or fruit, for example). This is the opposite of the glycolytic state, where blood glucose (sugar) provides most of the body's fuel and energy.

This state can also be achieved by complete fasting, but it is not sustainable for more than a few days. Some keto diet plans for beginners combine intermittent fasting with ketosis for greater weight loss effects.

Although dietary fats (especially saturated fats) have a bad reputation and cause fear of weight gain and heart disease, they are also the body's second favorite source of energy when carbohydrates are not readily available.

How do I get into ketosis?

Many people ask, does the keto diet work? It works if your body gets into ketosis. Below is how to get your body into ketosis and start burning body fat as fuel with the keto diet:

1. The consumption of glucose from carbohydrate food (cereals, starchy vegetables, fruits, etc.) is significantly reduced.
2. This forces your body to find an alternative fuel source: fat (e.g. avocados, coconut oil, salmon).
3. When there is no glucose, the body starts burning fat and producing ketones.
4. When the level of ketones in the blood rises to a certain point, you enter a state of ketosis.
5. This state of high ketone levels leads to rapid and steady weight loss until you reach a healthy, stable body weight.

How many carbohydrate foods can you eat and still be in ketosis? A traditional ketogenic diet created for people with epilepsy consisted of the following:

• About 75 percent of the calories came from fat sources (such as oils or fattier cuts of meat).
• 5 percent of carbohydrates.
• 20 percent of proteins.

For most people, the less restrictive version can still promote weight loss in a safe and often very fast way.

In order to transition and stay in this state, a total amount of carbohydrates of around 30-50 grams is usually recommended. This is a more moderate approach and may be easier to implement at first.

Once you get used to keto eating, you can lower your carbs even more if you want, to around 20 ng of carbs a day. This is considered a standard, "tight" amount that many keto dieters aim to stick to for best results. However, remember that everyone is a little different, so you should listen to your own body.

6 key benefits of the keto diet

1. A ketogenic diet reduces weight loss

Of the many benefits of the keto diet, weight loss is often considered number one, as it can often be significant and happen quickly (especially for those who start out very overweight or obese). published in the British Journal of Nutrition in 2013 the study concluded that keto dieters "achieved better long-term control of body weight and CVD risk factors compared to subjects assigned to a conventional low-fat diet (ie, an energy-restricted diet with less than 30 percent of energy from fat)". (2)

In the International Journal of Environmental Research & Public Health in 2014 the published keto diet review states :

One of the most researched weight loss strategies in recent years is the ketogenic diet. Many studies have shown that such a nutritional approach has a solid physiological and biochemical basis and can achieve effective weight loss and improve several cardiovascular risk factors.

Losing weight with the keto diet works because a high-fat, low-carb diet can both reduce hunger and increase weight loss due to its hormonal effects. When we eat foods with very few carbohydrates, less insulin is released. When insulin levels are lower, the body does not store excess energy in the form of fat for later use, but instead can use existing fat stores for energy.

Keto diets that are high in healthy fats and protein tend to be very filling as well, which can help reduce cravings for empty calories, sweets and overeating junk food . Most people on a healthy low-carb diet find it easy to consume the right amount of calories, but not too many, because things like sugary drinks, cookies, bread, cereal, ice cream or other desserts and snack bars are off-limits.

Lymphedema is often caused by removal of lymph nodes or damage caused by cancer treatment, because there is a blockage in the lymphatic system that causes swelling in the leg or arm. In 2017 in the research conducted involved patients suffering from obesity and lymphedema who started an 18-week ketogenic diet. Weight and limb volume were significantly reduced.

Polycystic ovary syndrome (PCOS) is the most common hormonal disorder affecting women of reproductive age. Symptoms include obesity, hyperinsulinism and insulin resistance. In a pilot study 11 women were put on a low-carb ketogenic diet (20 grams or less per day) for 24 weeks. Of the five who completed the study, they lost an average of 12 percent of their body weight and reduced fasting insulin by 54 percent. In addition, two women who previously had infertility problems became pregnant.

2. The keto diet reduces the risk of developing type 2 diabetes

The fat-burning process in the keto diet offers other benefits than just helping us shed excess weight - it also helps control the release of hormones such as insulin, which plays an important role in the development of diabetes and other health problems. When we eat carbohydrates, insulin is released in response to elevated blood sugar (an increase in sugar circulating in the blood) and insulin levels rise. Insulin is a "storage hormone" that signals the cells to store as much available energy as possible, first as glycogen (ie the carbohydrates stored in our muscles) and then as body fat.

The keto diet removes carbohydrates from your daily food intake and keeps your body's carbohydrate stores almost empty, thus preventing excessive insulin release after eating food and keeping blood sugar levels normal. This can help reverse "insulin resistance", which is one key factor in diabetes. In studies, a low-carbohydrate diet is healed blood pressure , postprandial glycemia and insulin secretion.

However, diabetics using insulin should consult a doctor before starting a ketogenic diet, as insulin doses may need to be adjusted.

3. A ketogenic diet can reduce the risk of heart disease

A keto diet can reduces the risk of heart disease , such as high cholesterol and triglycerides. Although high in fat, the ketogenic diet is unlikely to negatively affect cholesterol levels. In addition, the keto diet is able to lower cardiovascular disease risk factors, especially in obese people.

In one study found that following a ketogenic diet for 24 weeks led to a reduction in triglycerides, LDL cholesterol and blood sugar and an increase in HDL cholesterol levels in a significant proportion of patients.

Wild salmon is a great source of protein and fat for a ketogenic diet.

4. A keto diet helps protect against cancer

Research suggests that the keto diet can "starve" cancer cells, while highly processed foods can feed cancer cells, causing them to multiply. Do you know the connection between high sugar consumption, the ketogenic diet and cancer? First, several studies show that insulin receptors play a central role in cancer formation and the ketogenic diet unbalances the body's insulin levels. Secondly, healthy cells in our body are able to use fat as an energy source, but it is believed that cancer cells are metabolically unable to use fat instead of glucose. Thus, it is possible for cancer cells to eat sugar, but possibly die in a state where sugar is not available.

There are several studies - for example, two studies conducted by the Department of Radiation Oncology at the University of Iowa Holden Comprehensive Cancer Center and the National Institute of Neurological Disorders and Stroke - show that the ketogenic diet is an effective treatment for cancer and other serious health problems.

Therefore, a keto diet that removes excess sugar and processed carbohydrates can be effective in reducing or fighting cancer. It's no coincidence that some of the best cancer-fighting foods are also part of the ketogenic diet.

5. Keto diet in the fight against brain diseases and neurological disorders

Over the past century, the ketogenic diet has also been used as a natural treatment for neurological disorders and cognitive disorders such as epilepsy, Alzheimer's disease symptoms, manic depression and anxiety, and even for their correction.

Research shows that reducing glucose levels with a ketogenic diet causes the body to produce ketones for fuel. This simple change in diet can help reverse neurological and cognitive disorders, such as helping control epileptic seizures. The brain is able to use an alternative energy source/pathway instead of the cellular energy pathways that do not function normally in patients with brain disorders.

Intended for the treatment of drug-resistant epilepsy clinical diet is called medium chain triglyceride ketogenic diet , where MCT oil is widely used because it is more ketogenic than long chain triglycerides. Another epileptic diet therapy called Low Glycemic Index Treatment (LGIT) was developed in 2002 as an alternative to the keto diet. In LGIT, the total amount of carbohydrates consumed daily is monitored and the focus is on carbohydrates with a low glycemic index.

In Alzheimer's patients following a ketogenic diet clinical improvement was observed , as reflected by improved mitochondrial function. In the European Journal of Clinical Nutrition cited new data on the therapeutic use of the ketogenic diet in several neurological disorders in addition to epilepsy and Alzheimer's disease. Such disorders included headaches, neurotrauma, Parkinson's disease, sleep disorders, brain cancer, autism and multiple sclerosis, i.e. MS.

The report states that while these different conditions are clearly distinct, the ketogenic diet appears to be effective for a variety of neurological problems due to its "neuroprotective effects" - the ketogenic diet appears to correct abnormalities in cellular energy use, a common feature of many neurological diseases.

Made with mice research showed that the keto diet can slow the progression of both ALS and Huntington's disease. In fact, in more than in one animal experiment potential benefits of a low-carbohydrate, high-fat diet or partial fasting for weight loss, glucose and insulin control, and protecting neurons from damage have been noted.

Several researchers also believe that a ketogenic diet can help patients with schizophrenia normalize the pathophysiological processes that cause symptoms such as delusions, hallucinations, incontinence, and unpredictable behavior. One study found that a keto diet led to increased levels of kynurenic acid (KYNA) in the hippocampus and striatum, which promotes neuroactive function. Some studies also suggest that eliminating gluten is a possible cause of symptom improvement, as researchers found that schizophrenic patients tended to eat more carbohydrates just before a psychotic episode.

Although the exact role of the ketogenic diet in mental health and brain disorders is unclear, there is clear evidence of its effectiveness in schizophrenia patients. In addition to this, the keto diet reduces or even reverses the risk of side effects of drugs related to brain disorders, such as weight gain, type 2 diabetes, and cardiovascular disease. However, more research is needed to understand the role of a ketogenic diet in the treatment or cure of schizophrenia, as the currently available studies are either animal experiments or case studies, but the benefits of a low-carbohydrate, high-fat diet in neurology are promising.

6. A ketogenic diet can increase lifespan

A low-carb, high-fat diet, such as the keto diet, will help you live longer than a low-fat, high-carb diet. The medical journal The Lancet was investigated in the study more than 135,000 adults from 18 countries. In the study, a high carbohydrate intake was associated with a higher mortality rate, while a high fat intake was associated with a lower overall mortality rate. Fat, saturated and unsaturated, was not associated with cardiovascular disease, myocardial infarction, or cardiovascular mortality.

In fact, saturated fat intake was inversely associated with stroke risk. In other words, the more saturated fat someone consumed on a daily basis, the better they appeared to be protected from stroke.

The keto diet also seems to help trigger autophagy (autophagocytosis). Autophagy helps remove damaged and obsolete cells from the body that have no functional purpose but are still inside tissues and organs. In animal experiments, where rats were put on a ketogenic diet, autophagic pathways were established, which reduced brain damage during and after strokes.

Indeed, inducing autophagy is a popular biohacking technique today that helps eliminate the signs of aging. A ketogenic diet and ketosis is one way to access autophagy.

How to start a ketogenic diet?

The exact ratio of recommended macronutrients (aka "macros") to your daily diet (carbs vs. fat vs. protein) will vary depending on your goals and current health status. Your age, gender, activity level and current body composition can also affect how you determine your carbohydrate and fat intake.

Historically, the targeted keto diet consists of limiting carbohydrate intake to only 20-30 net grams per day. "Net carbs" are the amount of carbs left after dietary fiber is taken into account. Since fiber is indigestible after eating, most people do not count the grams of fiber in their daily carbohydrate intake.

Total carbs - grams of fiber = net carbs. This is the carb count that matters the most.

In a "strict" (regular) keto diet, fats typically make up about 70-80 percent of total daily calories, protein about 15-20 percent, and carbohydrates only about 5 percent. A more "moderate" approach to the keto diet is also a good option for many people, as it allows for an easier transition to completely low-carb eating and allows for more flexibility (more on this below).

What can I eat on a keto diet? Here are some good keto rules on how to follow a keto diet, no matter which ketogenic diet plan you follow:

1. Don't eat too much protein

The keto diet differs from other low-carbohydrate diets in that it does not use large amounts of protein. Protein is not as big a part of the keto diet as fat. Too much protein, especially in the beginning, will slow down your body's transition into ketosis.

Protein intake should be between one and 1.5 grams per kilogram of ideal body weight. For example, a woman weighing 68 kilograms should get about 68-102 grams of protein daily.

2. Track macronutrients

"Macros" are grams of fat, protein, and net carbs (not to be confused with counting calories!). Tracking macros and net carbs can seem tricky at first, but there are various keto apps with keto diet calculators available on the App Store and Play Store. They help you stay on track. Also Finell's the pages contain information on the macronutrients of thousands of food items.

Green salads and avocados are an integral part of the keto diet.

3. Consider using keto supplements to ensure success

Popular supplements for the ketogenic diet are exogenous ketones. They can help you achieve results sooner and stay in ketosis. Do not mix exogenous ketones with raspberry ketones, as the latter do not increase ketone levels in the body, and do not mimic endogenous ketones.

Also consider supplementing with the amino acid leucine, as it can be broken down directly into acetyl coenzyme A. Acetyl-CoA is one of the most important ketogenic amino acids in the body, because when most other amino acids are converted to glucose, acetyl-CoA formed from leucine can be used to make ketones. Leucine is also found in keto-friendly foods such as eggs and cottage cheese.

4. Drink enough water

It is absolutely essential to drink plenty of water. Water is the most important of all "keto drinks". Adequate water intake helps to avoid feeling tired, suppresses hunger and is a key factor for digestion. Water is also needed for detoxification. Aim to drink 10-12 glasses of water a day. It is also important to get enough electrolytes during ketosis. A great and high-quality alternative to electrolytes is KetoKamun Ellu powder

9 Types of Keto Diet

Is the ketogenic diet healthy? When a diet is popular, it usually spawns many versions and diet programs. The answer to the question depends on which version of the ketogenic diet you follow. There are currently nine types of ketogenic diets - and more are sure to come.

Wondering how many carb foods you can eat and still be in "ketosis"? The traditional ketogenic meal plan was created for people with epilepsy and is very strict about its macronutrient percentages. But there are also several other types of keto diet plans.

Here are the most common types of keto diets:

1. Traditional ketogenic diet (PKR): about 75 percent of calories come from fat sources (such as oils or fattier cuts of meat), 5 percent from carbohydrates, and 20 percent from proteins.
2. Modified ketogenic diet (MKR): This ketogenic diet program reduces carbohydrates to 30% of total calories and increases fat to 40% and protein to 30%.
3. Cyclic ketogenic diet (CKD): If you find it difficult to follow a low-carbohydrate diet every day, you should consider a carbohydrate cycling, i.e. cyclic, diet instead. Carb cycling increases carbohydrate intake (and sometimes calories in general), but only at the right time and in the right amounts, usually about 1-2 times a week (weekends for example).
4. Targeted Ketogenic Diet (KKR): This nutrition plan simply tells you to follow a keto diet, but you can add carbs around exercise. That is, on the days when you train, you eat more carbohydrates.
5. Restricted ketogenic diet (RKD): This ketogenic diet program designed to treat cancer restricts both calories and carbohydrates. Some studies suggest that calorie restriction and ketosis can help treat cancer.
6. High Protein Ketogenic Diet (KPKR): This version of the keto diet is often followed by people such as bodybuilders and older people who want to maintain their muscle mass. Instead of the protein's share of the diet being 20 percent, here it is 30 percent. The proportion of fat in the diet drops to 65 percent and the proportion of carbohydrates remains at 5 percent. (Caution: people with kidney problems should not increase their protein intake too much.)
7. Vegan Ketogenic Diet or Vegetarian Diet: Can a vegan or vegetarian follow a ketogenic diet? Yes. Instead of animal products, low-carbohydrate, nutritious vegan and/or vegetarian dishes are used. Nuts, seeds, low-carb fruits and vegetables, leafy greens, healthy fats, and fermented foods are excellent choices on a keto diet. There is also a diet called ketotarian, which combines a keto diet with a vegetarian diet, a vegan diet and/or a pescatarian diet.
8. The Dirty Keto Diet: "Instead of focusing on healthy fat versions like coconut oil, olive oil, ghee, organic butter, and wild salmon, you can eat unhealthy but still ketogenic foods like bacon, sausage, pork rinds, diet drinks, and even keto fast food. Taimi doesn't recommend this diet .
9. Lazy Keto Diet: Lazy is often confused with the dirty keto diet, but they are different. "Lazy" simply means not following fat and protein macros carefully, but being precise with carbohydrates, i.e. not eating more than 20 net carbohydrate grams per day. Some may find this version less intimidating to start or finish, but your results will also be less impressive.

How do you know that ketosis is working (ie am I in ketosis)?

When there is no glucose, which cells normally use as a quick source of energy, the body starts burning fat and producing ketones. When blood ketone levels rise to a certain point, you enter a state of ketosis, which usually results in rapid and steady weight loss until you reach a healthy, stable body weight.

You enter a state of ketosis (that is, you enter ketosis) when the liver breaks down fat into fatty acids and glycerol through a process called beta-oxidation. There are three primary ketones, which are water-soluble molecules produced in the liver: acetoacetate, beta-hydroxybutyrate, and acetone.

After this, the body further breaks down these fatty acids into an energy-rich substance called ketones, which circulates in the bloodstream. When fatty acid molecules are broken down through a process called ketogenesis, a special ketone substance called acetoacetate is formed, which produces energy.

The end result of the keto diet is that you continue to use ketones (i.e. ketones) circulating in your body as fuel. Being in ketosis is very different from being in a "glycolytic state" where blood sugar (glucose) serves as the body's energy source for both physical and mental cognition and effects on the body.

Ketogenic diet - disadvantages

Is the ketogenic diet harmful to health? Vice versa. Many consider burning ketones to be a much "cleaner" way to stay fit than consuming carbs and sugar. However, it is good to remember that a healthy ketogenic diet requires healthy and high-quality food ingredients. Unhealthy fats (canola, canola, margarine and other hardened vegetable fats) and low-quality proteins are a sure way to create inflammation and health problems in the long term, even if in the short term you might get positive results, for example weight loss.

Ketosis should also not be confused with ketoacidosis, which is a serious complication of diabetes when the body produces too many ketones (or blood acids).

The goal of the ketogenic diet is to keep you in ketosis, a fat-burning metabolic state. In ketosis, weight loss happens relatively easily until you reach your ideal weight. According to some studies, this may even be a new approach to treating diabetes naturally.

Inter alia Virta Health does a great job in this field.

What to eat on a keto diet?

Here's an outline of the foods to include and exclude from the ketogenic diet:

• Eat a variety of vegetables, especially lettuce, mushrooms, tomatoes, carrots, broccoli, cabbage, Brussels sprouts, spinach, kale, seaweed, peppers, etc.
• Eat healthy foods that are high in protein but low in carbs or no carbs. These include, for example, free-range beef and poultry, free-range eggs, bone broth, wild-caught fish, offal and raw milk products, such as raw goat cheese.
• Healthy and low-carbohydrate (or no-carbohydrate) fat sources include olive oil, coconut oil, organic butter, Ghee butter, nuts and seeds.
• Eat minimal fruit. Berries and avocado are allowed, but you should also eat them in moderation.
• Use carbohydrate-free sweeteners such as stevia and glycine.
• Avoid processed, high-calorie foods that are poor in nutrients. These include, for example:
• Products made from flour, sugar, and processed dairy products,
• breads and pastas,
• snack bars,
• pastry,
• cereals and porridges,
• sweetened beverages,
• ice creams and sweets

Ketogenic diet guidelines and precautions

Remember that the ketogenic diet changes your metabolism, moving you into ketosis and turning you from a sugar burner to a fat burner. These are significant changes to your body, and you will definitely notice the so-called keto flu symptoms.

What is keto flu?

Keto flu is believed to be caused by the body switching to using carbohydrates as its primary energy source instead of fat. When carbohydrate intake is restricted as part of a ketogenic diet, the body begins to break down stored fat for fuel. This process can lead to a build-up of ketones in the body, which can cause some of the symptoms associated with ketoflu.

Symptoms and side effects of ketoflu can include fatigue, difficulty sleeping, digestive problems such as constipation, weakness during exercise, depression, loss of libido, and bad breath. These side effects do not affect everyone and often last only 1-2 weeks. Overall, symptoms will disappear as your body adjusts to ketosis.

Can the ketogenic diet help you grow muscle? Yes, you can build muscle with ketosis. When you take care of sufficient energy intake, reasonable protein intake, and reasonable muscle fitness training, the keto diet supports muscle growth.

If the child is using a ketogenic diet for the treatment of epilepsy , close medical monitoring is required. If you're very active and don't have a lot of body fat, consider carb cycling or at least eating a modified keto diet that doesn't restrict carbs as severely.

Summary

• The ketogenic diet was originally developed to improve epilepsy symptoms (especially in children whose symptoms did not improve with other treatments)
• Today, the low-carbohydrate keto diet is also used to support health challenges in adults. The most common are those suffering from obesity and diabetes, but cancer treatment is also raising its head as one of the applications of the ketogenic diet.
• Does the keto diet work? Yes! Fast and reliable weight loss occurs even with a keto diet aimed at beginners, because insulin levels drop and the body has to burn stored body fat for energy.
• The keto diet is suitable for both meat eaters, vegans and vegetarians.