Definition

The ketogenic diet is a high fat, low carbohydrate diet that forces your body to burn body fat
instead of glucose, also known as glucose, as a source of energy.

Types of ketogenic diets

There are four different types of ketogenic diets that vary in the ratio of fat, protein, and carbohydrates,
and they are:

Standard ketogenic diet (SKD)

That is a very low-carb diet with a moderate protein intake while also being a high-
fat diet.

When you follow this version of the diet, your diet will consist of 70% fat, 20% protein, and 10%
carbohydrates.

Cyclical ketogenic diet (CKD)

This diet is Ketogenic diet that involves periods of higher carbohydrate intake followed by
periods of ketosis, which is also known as carb cycling.

For example, you may eat a ketogenic diet for 3 days in a row, and then on the fourth day, you eat a
higher carb meal and then repeat the cycle.

Targeted ketogenic diet (TKD)

That is a variation of the standard ketogenic diet where you consume more carbohydrates around the
days you exercise.

Athletes and bodybuilders often use the targeted ketogenic version of the diet because it allows them to
have more energy during their workouts

High protein ketogenic diet (HPKD)

That is a variation of the ketogenic diet where you consume more protein while still maintaining a
ketogenic state.

Ketosis:

Ketosis is a metabolic state in which ketones are present in your blood and used for energy by
your body.

The ketogenic diet forces your body to burn fat instead of glucose for energy and ketosis is a result of
that..

How does Ketogenic diet work?

When in ketosis, the body begins metabolizing its stores of fat and producing ketones, which
it uses as energy instead of its usual preferred source – carbohydrates.
As the keto diet removes most dietary carbohydrates, including simple sugars, people on the keto diet
may be less likely to have ‘sugar crashes’ as their carbohydrate intake is very low.

Health benefits of the ketogenic diet?

The ketogenic diet has been shown to be effective in treating numerous different
medical conditions. The most common health benefits of the ketogenic diet include:

Weight loss

The ketogenic diet is an effective weight-loss tool because it forces your body to burn fat for
energy instead of carbohydrates.

It is one of the most effective tools for weight loss and more effective than a low-fat diet.

Managing diabetes

Diabetes, also called diabetes mellitus, is a chronic condition where you have an elevated
level of blood sugar due to your body’s inability to use blood sugar for energy.

The ketogenic diet is to be effective in managing diabetes by lowering blood sugar levels and improving
insulin sensitivity.

Epilepsy

The ketogenic diet was originally developed in the 1920s to treat epilepsy and it is still one of
the most effective treatments for it in children.

The keto diet is to be effective in reducing seizure frequency in children with drug-resistant epilepsy.

Cancer

The ketogenic diet is to be effective in treating cancer by slowing down tumor growth which is
thought to be due to lower levels of insulin in your body when on the keto diet.

Alzheimer’s disease.

The ketogenic diet is to be effective in treating Alzheimer’s disease by improving cognitive

function and reducing the rate of progression of the disease.

Parkinson’s disease

The ketogenic diet has been shown to be effective in treating Parkinson’s disease by improving
the symptoms of the disease and reducing cognitive impairment.

Heart disease
 The ketogenic diet is to be effective in treating heart disease, also called cardiovascular disease,
by reducing the risk factors for it such as high blood pressure, high cholesterol, and obesity.

It reduce LDL cholesterol and triglyceride levels which can help lower blood pressure.

Brain trauma

Brain trauma is a serious injury to the head that can cause long-term problems and the
ketogenic diet may help with treating brain trauma by reducing the damage caused by the injury and
improving cognitive function.

It is thought to help in repairing your brain by encouraging your brain to use ketones for energy when on
a ketogenic diet.

What foods can I eat on the ketogenic diet?

There are a wide variety of foods available to you and some examples of keto-friendly foods
include:

Seafood

Salmon

Tuna

Meat and poultry

Beef

Chicken

Dairy

Most unprocessed cheeses like cheddar, goat cheese, blue cheese, cream cheese, and cottage cheese.

Yogurt, including greek yogurt

Heavy cream

Butter

Ghee

Half and half

Unsweetened soy milk

Vegetables

Leafy green vegetables like lettuce, spinach, and arugula

Peppers

Avocadoes
Cauliflower

Mushrooms

Tomatoes

Cucumber

Nuts and seeds

Pumpkin seeds

Walnuts

Almonds

Chia seeds

Flax seeds

Oils

Olive oil

Avocado oil

Coconut oil

Other keto-friendly foods include eggs, dark chocolate, cocoa powder, raspberries, strawberries, salt,
pepper, and most spices.

What foods do I avoid on a keto diet?

In general, since you want to lower your carb intake on a keto diet you will want to avoid foods and
drinks that are high in carbohydrates. These include:

Sugary foods and drinks

Sodas

Fruit juice

Smoothies

Cakes

Ice cream

Sweets

Alcohol like beer, wine, and mixed drinks with sugary mixers like margaritas

Grains and starches

Bread and all wheat-based products

Rice

Pasta

Cereal

Crackers

Instant oatmeal

Fruit

Almost all fruits except raspberries and strawberries

Beans and legumes

Peas

Lentils

Greenbeans

Soybeans

Vegetables

Most root vegetables such as potatoes, beets, carrots, sweet potatoes, parsnips, and yams

Are there any side effects or risks to the ketogenic diet?

The ketogenic diet is a safe and effective way to lose body weight but there are some side
effects that can occur when first starting the diet or if you are not following it correctly. These common
side effects are typically called the “keto flu” and can include:

Diarrhea

Headache

Fatigue

Irritability

Weakness

Constipation

Vomiting

Bad breath

Lack of energy

Difficulty concentrating or mental fogginess

Indigestion

Increased appetite

Trouble sleeping

Is there a way to prevent these side effects or risks?

The keto flu can be prevented or minimized by slowly transitioning into the ketogenic diet
over a period of a few weeks, all while monitoring your electrolyte intake such as salt, magnesium, and
potassium, watching your water intake by drinking plenty of fluids, and getting adequate sleep.

If you are at risk for ketoacidosis, it is important to monitor your blood sugar levels and ketone levels
closely.

Conclusion

The ketogenic diet consists of limiting your carbohydrate intake to only 50 grams per day or less while
getting the majority of your calories from fatty foods and protein sources.

The foods and drinks you need to avoid on the keto diet are sugary foods and drinks, grains, starchy
vegetables, and fruit as well as many other foods.

You get the majority of your calories from fat or protein on a keto diet which can come from oils, nuts,
seeds, meat, and low-carb vegetables.

The ketogenic diet has many potential health benefits including weight loss, possibly improving heart
health, and helping to manage blood sugar levels to name a few.

There are also some risks to the ketogenic diet that you need to be aware of such as nutrient
deficiencies, ketoacidosis, and the keto flu.