Ketogenic diet

Ketogenic diet

A sample meal plan for a ketogenic diet
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Created by	Russell Wilder
Invented	1921
Cooking time	minutes to minutes
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Ingredients generally used
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Food energy	kcal
Nutritional value	Protein: g, Fat: g, Carbohydrate: g
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Website	[ Official website]

The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to be effective for weight loss, improved blood sugar control, enhanced cognitive function, reduced inflammation, and improved heart health. The diet is designed to induce a state of ketosis, in which the body burns fat for fuel instead of glucose.

History

Healthy food

The ketogenic diet was first developed in 1921 by Dr. Russell Wilder at the Mayo Clinic for the treatment of epilepsy. The diet was later used to treat other neurological disorders and has since gained popularity for weight loss and overall health.

Principles

The ketogenic diet involves consuming high amounts of fat, moderate amounts of protein, and very low amounts of carbohydrates. This is typically achieved by limiting carbohydrate intake to 20-50 grams per day and increasing fat intake to 70-80% of total calories.

When the body is in a state of ketosis, it breaks down fat into molecules called ketones, which are then used for energy instead of glucose. This can lead to weight loss and improved blood sugar control, as the body is using stored fat for fuel instead of glucose from carbohydrates.

Foods to eat

Foods that are high in fat and low in carbohydrates are the foundation of a ketogenic diet. Examples include:

• Meat and poultry
• Fish and seafood
• Eggs
• Cheese
• Avocado
• Nuts and seeds
• Low-carbohydrate vegetables such as spinach, kale, and broccoli

Foods to avoid

Foods that are high in carbohydrates should be avoided on a ketogenic diet. Examples include:

• Bread, pasta, and other grains
• Sugary foods such as candy and soda
• Fruits such as bananas, apples, and oranges
• Starchy vegetables such as potatoes and corn

Potential benefits

Keto friendly foods infographic

The ketogenic diet has been shown to have several potential benefits, including:

• Weight loss: Studies have shown that the ketogenic diet can lead to significant weight loss, particularly in obese individuals.
• Improved blood sugar control: The ketogenic diet can improve insulin sensitivity and lower blood sugar levels, making it a potential therapy for diabetes.
• Enhanced cognitive function: Some studies have suggested that the ketogenic diet may improve cognitive function in individuals with neurological disorders such as epilepsy and Alzheimer's disease.
• Reduced inflammation: The ketogenic diet has been shown to reduce inflammation, which is believed to play a role in several chronic diseases.
• Improved heart health: The ketogenic diet has been shown to improve several markers of heart health, including cholesterol levels, blood pressure, and triglycerides.

Use in medicine

A ketogenic diet is used to treat difficult-to-control (refractory) epilepsy in children.

Keto Diet: Net Carbs of Under 30

In a ketogenic diet, the daily intake of net carbohydrates (net carbs are calculated by subtracting fiber from total carbohydrates) should be limited to around 20-30 net carbs. In contrast, most people on a regular diet consume around 300 grams of carbohydrates per day.

Low carb breakfast meal

75% of the Diet: Fat and Greens

On a ketogenic diet, approximately 75% of the daily intake should consist of healthy fats and non-starchy vegetables such as leafy greens (e.g., spinach, broccoli, brussels sprouts, cauliflower, asparagus, bok choy, green beans, zucchini, bell peppers, and white mushrooms). Healthy fats include:

• Flaxseed oil, MCT oil, coconut oil, olives, olive oil, organ meats, tallow, omega–3 rich egg yolks, nut butter, avocado oil, almonds, macadamia nuts, walnuts
• Animal fats from fish (salmon, halibut, and mackerel), organ meats (liver, bone marrow, tongue, bacon), lamb, shellfish (crab, lobster, shrimp), and ghee
• Nuts and seeds such as sugar-free nut butter and seed butter (except peanut butter), pecans, pine nuts, sunflower seeds, flaxseed, brazil nuts. Limit or avoid cashews due to their higher starch content and glycemic index.
• Other foods: 100% organic cocoa powder or chocolate, spirulina, almond flour, mineral water, tea or coffee (no added sugar), unsweetened nut milk (almond milk, hemp milk, coconut milk)

20% of the Diet: Proteins

Animal protein sources should make up about 20% of the diet and include:

• Grass-fed meat, as they are higher in omega–3 essential fatty acids, chicken, turkey, wild game, duck, pork
• Bone broth
• Collagen supplements and gelatin powdered supplements
• Full-fat dairy products such as organic sour cream, cottage cheese, cream cheese (with no added sugars), heavy cream

Ceasar salad

5% of the Diet: Carbohydrates

• The remaining 5% of the diet should consist of carbohydrates, including:
• Small amounts of berries such as raspberries, blackberries, blueberries, strawberries
• Legumes like green peas, lima beans, tofu, and black soybeans. Avoid starchy beans such as black beans or brown beans

Example of a Ketogenic Meal Plan

• Breakfast: egg with turkey or regular bacon, 28 g egg, 11 g bacon, 37 g of 36% heavy whipping cream, 23 g butter, and 9 g berries.
• Morning Snack: peanut butter with 6 g peanut butter and 9 g butter.
• Lunch: tuna salad with 28 g tuna fish, 30 g mayonnaise, 10 g celery, 36 g of 36% heavy whipping cream, and 15 g lettuce.
• Afternoon Snack: keto yogurt with 18 g of 36% heavy whipping cream, 17 g sour cream, 4 g strawberries, and artificial sweetener.
• Dinner: cheeseburger (no bun) with 22 g minced beef (beef), 10 g American cheese, 26 g butter, 38 g cream, 10 g lettuce, and 11 g green beans.
• Late night Snack: keto custard with 25 g of 36% heavy whipping cream, 9 g egg, and pure vanilla flavoring.

List of Ketogenic / Keto-Friendly Foods

The following is a list of keto-friendly, low carbohydrate, high fat, and protein-rich foods typically included in most ketogenic diet plans.

Keto-Friendly Oils and Fats

Since the ketogenic diet is high in healthy fats and oils, it is important to focus on the healthier fats and oils such as polyunsaturated fatty acids, monounsaturated fatty acids, and limit the unhealthy trans fatty acids. Learn more about the Keto diet

Keto-Friendly Vegetables

Low-carb, non-starchy vegetables are an essential part of the ketogenic diet. Some examples include:

• Leafy greens like spinach, kale, and arugula
• Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, and cabbage
• Asparagus, bok choy, green beans, zucchini, bell peppers, and white mushrooms

Keto-Friendly Fruits

• While fruits are generally high in carbohydrates, there are a few options that can be included in moderation on the ketogenic diet:
• Avocado – technically a fruit, avocados are low in carbs and high in healthy fats
• Small servings of berries such as raspberries, blackberries, blueberries, and strawberries

Keto-Friendly Beverages

• Staying hydrated is important, especially when following a ketogenic diet. Some keto-friendly beverage options include:
• Water – still or sparkling, can be flavored with a squeeze of lemon or lime
• Tea – unsweetened green, black, or herbal tea
• Coffee – black or with a small amount of heavy cream or unsweetened almond milk
• Bone broth – a good source of electrolytes and nutrients

Keto-Friendly Sweeteners

When following a ketogenic diet, it is essential to avoid added sugars. However, there are several low-carb sweeteners available that can be used in moderation:

• Stevia – a natural, plant-based sweetener with zero calories and no effect on blood sugar levels
• Erythritol – a sugar alcohol that is low in calories and has minimal impact on blood sugar
• Monk fruit – a natural, plant-based sweetener that is low in calories and has no effect on blood sugar levels
• Xylitol – another sugar alcohol that is low in calories, but it should be used with caution as it can cause digestive issues for some people

It's important to note that while these sweeteners are keto-friendly, they should still be used in moderation to avoid overconsumption and potential negative effects on health.

Keto-Friendly Snacks

• Staying on track with a ketogenic diet means having keto-friendly snacks readily available. Some options include:
• Nuts and seeds – almonds, macadamia nuts, walnuts, pecans, chia seeds, flaxseeds, and pumpkin seeds
• Cheese – full-fat cheeses such as cheddar, brie, and mozzarella, preferably in small portions
• Olives – a low-carb snack that is also a good source of healthy fats
• Avocado – a versatile fruit that can be eaten on its own, made into guacamole, or added to a salad
• Eggs – hard-boiled eggs make for an easy, portable snack option
• Keto-friendly protein bars – choose bars made with low-carb ingredients and minimal added sugars
• Jerky – opt for sugar-free, low-carb varieties made from quality meats

Keto Diet and Exercise

Physical activity is important for overall health and can be an essential component of a well-rounded ketogenic lifestyle. Some tips for incorporating exercise into your keto diet include:

• Choose a variety of activities – mix in cardiovascular exercise, strength training, and flexibility workouts for a balanced fitness routine
• Start slow – especially if you're new to exercise or transitioning to a ketogenic diet, give your body time to adjust and gradually increase the intensity of your workouts
• Stay hydrated – this is especially important when following a ketogenic diet, as low-carb diets can lead to increased fluid loss
• Replenish electrolytes – sodium, potassium, and magnesium are key electrolytes that can be lost during exercise and need to be replaced

Potential Side Effects and Risks

As with any significant change in diet, there can be potential side effects and risks associated with the ketogenic diet:

• Keto flu – a temporary group of symptoms that can occur as the body adjusts to burning fat for fuel instead of carbohydrates; symptoms may include headache, fatigue, irritability, and difficulty concentrating
• Nutrient deficiencies – due to the limited intake of fruits, vegetables, and whole grains on a ketogenic diet, there is a potential for deficiencies in key nutrients such as fiber, potassium, magnesium, and some B vitamins
• Constipation – a common issue on a ketogenic diet, often due to reduced fiber intake and dehydration.

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  Salmon

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  Salad

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  Scrambled egg

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  Crab and avocado salad

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  Alaska wild berries

Foods to avoid on keto nutrition

You probably know to limit high-carb foods like cake, candy, and sugar-sweetened beverages. But when pursuit a low-carb nutrition it's moreover weightier to stave eating these items:

• Grains typically found in bread, pasta, and cereal.
• Certain fruits such as bananas, mangos, and pears.
• Starchy vegetables like corn, potatoes, and peas.
• Dairy products including milk, plane if it is reduced fat or skim milk.
• Legumes such as beans and lentils.

Avoid All forms of bread (Loaf, Muffins, Rolls, Buns, Wraps, Pita, Burito, Bagels, Pretzels, Sandwiches) Avoid all kinds of sweets (Candy, desserts, honey, cake, chocolate, sugar, syrup, ice cream, pastry, cookies) Avoid fast supplies (Most Chinese food, Tacos, Noodles, French fries, Burgers, Pizza, Hot dogs, Spaghetti etc.) Avoid Rice, soda, milk, juice, most forms of alcohol

Crab and avocado salad

Shopping lists

• Keto shopping list
• List of non-starchy vegetables
• Glossary of keto diet

Featured recipe

Spinach-Mozzarella Egg Bake

This is a low carb breakfast item that is low in net carbohydrates, low in sugars, calories and a good start for the day.

Ingredients

• ½ medium onion, chopped (about ½ cup)
• 1 large tomato, diced (about 1½ cups)
• 5 ounces spinach, roughly chopped (about 5 cups of fresh or 1¼ cups frozen)
• 12 large eggs
• ¾ cup lowfat (1%) milk
• 1 tablespoon Italian seasoning blend
• 1 (15-ounce) can no-salt-added cannellini beans, drained and rinsed
• 1 cup shredded part-skim mozzarella cheese

Notes: You can change out the vegetables, cheese, or seasoning for different flavor combinations if desired. Store any leftovers in the refrigerator for up to 4 days, reheating each portion in the microwave. Learn more...

Keto friendly foods

A diet high in fat and low in carbohydrates (sugars) that causes the body to break down fat into molecules called ketones is called ketogenic diet. As the human race were hunters and gatherers for over 2 million years, our bodies are adapted to a diet low in carbohydrates but high in protein and fat most similar to the keto diet.

Low carb versus low fat

The latest evidence based medical research also supports the idea of a low carbohydrate and keto friendly diet as opposed to a low fat diet. Unfortunately, most people do not understand what foods are keto friendly and what foods are not. In order to help in this area, WikiMD developed a color coding system to easily identify and classify foods.

Learn more about the evidence for a ketogenic diet, recent studies

Top 10 frequently asked keto questions

1. What is a ketogenic (keto) diet? A ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet that forces the body to burn fat for energy instead of carbohydrates, leading to a state called ketosis.
2. What foods are allowed on a keto diet? Foods allowed on a keto diet include healthy fats (avocado, olive oil, coconut oil, butter), proteins (meat, poultry, fish, eggs, cheese), low-carb vegetables (leafy greens, broccoli, cauliflower, zucchini), and some nuts and seeds (almonds, walnuts, chia seeds).
3. What foods should be avoided on a keto diet? High-carb foods such as bread, pasta, rice, sugar, most fruits, starchy vegetables (potatoes, corn), and legumes (beans, lentils) should be avoided on a keto diet.
4. What is the difference between low-carb and keto? A low-carb diet focuses on reducing carbohydrate intake but does not necessarily induce ketosis, whereas a keto diet is specifically designed to reach and maintain ketosis by focusing on high-fat and very low carbohydrate intake.
5. Are all low-carb foods keto-friendly? Not all low-carb foods are keto-friendly. Some low-carb foods may still be too high in carbohydrates to maintain ketosis or may contain unhealthy fats or other ingredients not suitable for a keto diet.
6. Can I eat fruits on a keto diet? Most fruits are high in carbohydrates and not suitable for a keto diet. However, some low-carb fruits like berries (strawberries, raspberries, blueberries) can be consumed in moderation.
7. What are some keto-friendly snacks? Keto-friendly snacks include cheese, nuts, seeds, olives, avocado, boiled eggs, beef jerky, and low-carb vegetables with high-fat dips like cream cheese or guacamole.
8. What are some keto-friendly substitutes for high-carb foods? Keto-friendly substitutes include almond or coconut flour for wheat flour, cauliflower rice for regular rice, zucchini noodles for pasta, and sugar substitutes like erythritol or stevia for sugar.
9. Can I drink alcohol on a keto diet? Alcohol should be consumed in moderation on a keto diet. Some low-carb alcoholic options include dry wine, champagne, and spirits like vodka or gin without sugary mixers.
10. How do I know if I'm in ketosis? Common signs of ketosis include increased mental clarity, reduced hunger, bad breath, and weight loss. You can also use ketone test strips, breath analyzers, or blood ketone meters to measure your ketone levels.

WikiMD's keto made easy - color coded system

The world's largest collection of over 100,000 keto friendly and low carb foods in unique color coded tables for easy understanding of foods.

Multi filter serach

If you want to find a list of keto friendly foods that are low in cholesterol, high in protein, low in carbohydrates, low in sugars, and have no saturated fat, or any number of additional criteria, you can use the advanced drill down. You can also use the database querying and find all the keto friendly foods with a collection of over 20,000 foods and growing

Keto friendly recipes

• Keto recipes from W8MD weight loss
• Grilled chicken
• Keto breakfast recipes
• Keto dinner recipes
• Keto lunch recipes
• Keto snack options
• Salmon
• Avocado

Testing for ketosis

Testing for ketone persons in urine

On a ketogenic diet,you can monitor if you are in ketosis by using ketone test strips in the urine. he test measures ketone levels in your urine. Normally, your soul burns glucose (sugar) for energy. If your cells don't get unbearable glucose, your soul burns fat for energy instead. You can purchase these ketone test strips via [1]or other retailers for well-nigh 10-15 USD with 50-150 test strips.

Criticisms

Some critics of the ketogenic diet argue that it is difficult to maintain and may lead to nutrient deficiencies. Others argue that the diet is too high in fat and may increase the risk of heart disease.

Conclusion

The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to have several potential health benefits. While more research is needed, the diet may be a promising therapy for weight loss, improved blood sugar control, enhanced cognitive function, reduced inflammation, and improved heart health.

Also see

• W8MD weight loss diet
• Keto Indian foods
• Keto Asian foods
• Keto Spanish foods
• Keto vegetarian foods

External

• Keto nutrition supplies list
• Nutrition doctor keto nutrition supplies list
• Ultimate keto supplies list
• Keto foods
• List of low carbohydrate vegetables(Wikipedia)
• nih-study-compares-low-fat-plant-based-diet-low-carb-animal-based-diet