The keto diet is one of the diets that has gained a lot of popularity in the last five to ten years due to the increased interest in low-carb diets (Keto, Paleo, etc.). I saw people losing weight significantly after following it. I also saw people (my sister, namely) who suffered from serious adverse effects after because of it.
So, what is the keto diet? Who is it for? Who should avoid it? Are there really any side effects of following a keto diet? We will address all of that, along with providing you (if you decide to follow the keto diet) with a seven-day meal plan and keto recipes.
What is The Keto Diet?
The keto diet, also known as the ketogenic diet, is a low-carb diet. In this diet the low amount of carbohydrate is compromised by fat and protein.
The purpose of this diet is to force your body to enter a state known as the ketogenic state, in which your body burns fat and uses ketones as a source of energy instead of glucose.
You probably heard of the keto diet because it became famous recently as a weight-loss method. But actually, the keto diet was developed in 1920 by Dr. Russell Wilder at the Mayo Clinic, and guess what? It was not designed to be a weight-loss technique. The keto diet was developed as a treatment for epilepsy in children, specifically children who didn't respond to other medications.
The ketogenic diet is considered to be one of the most effective treatments for childhood epilepsy.
The keto diet re-emerged in the 1990s with a new focus and started gaining popularity as an effective diet for weight loss ¹.
Benefits of The Keto Diet:
Now that we know how the keto diet works and how it started, let me share with you the benefits of this trendy diet:
1. Of course, the primary benefit for which the keto diet was developed is reducing seizures in epileptic children. Although it's not as widely used for this purpose today, we still can't talk about the benefits of the keto diet without mentioning this one.
2. Weight loss:
The second benefit of the keto diet, and the reason why it became such a trend and spread like fire on dry grass, is because the keto diet is pretty efficient for weight loss.
3. Longer commitment:
Foods that are typically consumed on a keto diet are considered tasty; this makes following the diet over the long term easier, and when it comes to weight loss and weight management, commitment plays a key role. However, this doesn't apply to everyone, some people find difficulty in committing to it.
4. Improves blood glucose stability:
This is particularly good for diabetic and pre-diabetic patients; the keto diet could be something that would help them manage their blood sugar levels. However, if you are a diabetic patient, you should not start this diet before talking to your doctor and adjusting the doses of your medications, because the keto diet combined with diabetes medications can cause a dangerous drop in blood sugar levels ².
5. Increase in energy levels:
This can be a result of the increased stability in blood glucose levels.
6. Preventing cancer:
Cancer has long since been connected to obesity; not just that, but obesity can also worsen several aspects of cancer survival. Hence, the keto diet can help prevent cancer by reducing obesity.
7. Appetite control:
The higher levels of fats and proteins will make you feel fuller for a longer duration.
8. Improves cognitive function:
a few studies on the effect of the keto diet on cognitive functions suggest that the keto diet might actually improve cognitive functions such as memory.
The Adverse Effects of The Keto Diet:
Like any other diet, the keto diet does not come without some adverse effects, such as:
1. The keto flu:
This occurs in the first few days to weeks; it's quite common with beginners. As your body gets used to ketosis, you will experience some side effects like headaches, sugar cravings, nausea, fatigue, irritability, and muscle cramps.
2. Hypoglycemia:
Especially with diabetes patients who didn't adjust their medications.
3. Digestive Issues:
You might experience diarrhea or constipation due to changes in the gut microflora.
4. Electrolyte imbalance:
If you are following up with a dietitian, they can help you avoid this.
5. Issues connected to high fat levels, like kidney stones and liver issues.
The Controversy Over The Keto Diet and Heart Diseases:
I bet that if you read anywhere about the keto diet, you will find “the risk of developing cardiovascular diseases” as one of the adverse effects. This might come as an obvious conclusion to you: the keto diet entitles you to consume higher levels of fat, and fats are not good news for the heart; we all know that! Well, that has become a matter of debate.
A narrative review on the benefits of the keto diet presented a collection of studies that were done on the effect of fats on mortality and cardiovascular diseases and also on the effects of high-fat and low-carb diets on lipid profiles. Some of the findings of those studies were that the increase in saturated fat intake may actually improve the overall lipid profile if you are adhering to a high-quality, whole-food-based, low-carbohydrate diet. [Source].
Who is This Diet for?
Individuals who are trying to lose weight.
Diabetic patients who want to control their blood glucose levels (I cannot emphasize enough the importance of talking to your doctor first).
People who want to increase their energy levels.
Who should avoid this diet?
A keto diet might not be ideal for you if you have:
Liver diseases.
Pancreatitis.
Eating disorder.
Disorder of fat metabolism.
And also, if you are pregnant or breastfeeding.
Keto Diet Food List:
Here is a list of keto-friendly foods and another list of keto foods to take with you when you go shopping.
Keto Diet Foods:
1. Meats: Since the keto diet is a high-fat diet, of course we have different meat like beef, lamb, poultry, etc.
2. Fish: salmon, tuna, trout, mackerel, etc.
3. Eggs.
4. Dairy: cheese, butter, cream, sugar-free yogurt, etc.
5. Nuts and Seeds: black seed, walnuts, fenugreek seeds, chia seeds, etc.
6. Low-carb vegetables: leafy greens (cabbage, molokhyia, lettuce), okra, cauliflower, broccoli, zucchini, avocado, etc.
7. Healthy oils: coconut oil, olive oil, avocado oil, etc.
8. Berries: Limited amounts of berries, such as strawberries, raspberries, and blackberries.
9. Salt, pepper, herbs, spices, and sugar-free sauces (like hot sauce, mustard, and mayonnaise).
10. Beverages: water, coffee, tea (without sugar), and unsweetened almond milk or coconut milk.
foods to avoid when you are on a keto diet:
Of course, first we have anything that contains sugar: sodas, sweets, ice cream, fruit juice (except for a few that are low in carbs), candies, ketchup, etc.
Grains: rice, wheat, pasta, bread, etc.
Starchy vegetables: potatoes, corn, and peas.
Legumes: beans, lentils, etc.
Fruits: there are a few exceptions that include berries.
Alcohol.
Anything that contains a large amount of carbohydrate, like chips and biscuits,.
As you can see, the general rule is to look for something that contains little to no carbohydrate.
Keto Diet: 7-Day Meal Plan
I will share with you a simple seven-day meal plan; of course, you can change it and adjust it. I just want to give you an example of how a keto diet would look.
Day 1:
Breakfast: scrambled eggs with spinach cooked in butter.
Lunch: Grilled chicken salad with avocado, cucumber, and ranch dressing.
Dinner: cauliflower mash with baked salmon and broccoli.
Day 2:
Breakfast: Keto-friendly smoothie (made with unsweetened almond milk, spinach, avocado, and protein powder).
Lunch: Turkey with cheese, tomatoes, and lettuce.
Dinner: fried beef with onions, bell pepper, and zucchini, fried in coconut oil.
Day 3:
Breakfast: Keto pancakes made with almond flour, topped with sugar-free syrup and berries.
Lunch: Tuna salad lettuce wraps with mayo, celery, and pickles.
Dinner: Pork chops with sauteed green beans and a side salad with olive oil dressing.
Day 4:
Breakfast: bacon and eggs with sliced avocado.
Lunch: Chicken Caesar salad with grilled chicken, romaine lettuce, parmesan cheese, and Caesar dressing (without croutons).
Dinner: Grilled steak with roasted asparagus and cauliflower rice.
Day 5:
Breakfast: Greek yogurt topped with crushed nuts and a drizzle of sugar-free sweetener.
Lunch: Egg salad stuffed in cucumber boats.
Dinner: Baked thighs with Brussels sprouts and mashed cauliflower.
Day 6:
Breakfast: Mushroom and spinach omelet cooked in coconut oil.
Lunch: Shrimp salad with mixed greens, cherry tomatoes, and avocado, drizzled with olive oil and lemon juice.
Dinner: Zucchini noodles with meatballs and marinara sauce.
Day 7:
Breakfast: Keto-friendly chia seed pudding topped with coconut flakes and sliced almonds.
Lunch: Deli meat and cheese roll-ups with a side dish of pickles.
Dinner: Grilled salmon with steamed broccoli and a side salad with vinaigrette dressing.
You can adjust portion sizes to fit your needs. Additionally, make sure to drink plenty of water throughout the day and stay hydrated.
Recipes for a Keto Diet
Here are some keto diet recipes for you to enjoy:
1. Cauliflower Fried Rice:
To prepare this delicious dish, you will need the following ingredients:
1 head of cauliflower, grated into a rice-like consistency.
2 tablespoons of coconut oil.
2 cloves of minced garlic.
1 small diced onion.
1 cup of chopped mixed vegetables (peppers, peas, and carrots).
2 beaten eggs.
3 tablespoons soy sauce (or tamari for gluten-free).
Salt and pepper to taste.
Instructions:
1. Heat the coconut oil in a large pan over medium heat. Add the minced garlic and diced onion, then stir until it's fragrant.
2. Add the mixed vegetables to the pan and cook until they are tender.
3. Push the vegetables to one side of the pan and pour the beaten eggs into the empty space. Scramble the eggs until they are cooked through.
4. Add the grated cauliflower rice to the pan and stir well to combine it with the vegetables and eggs.
5. Pour the soy sauce over the cauliflower rice mixture and stir until they are evenly coated. Add salt and pepper according to your taste.
6. Cook for an additional 5-7 minutes, while stirring occasionally, until the cauliflower rice is cooked to your desired consistency.
7. Serve it hot, and then enjoy!
2. Chicken Alfredo Zucchini Noodles:
Ingredients:
2 medium zucchinis, spiralized into noodles.
2 chicken breasts, cooked and sliced.
1 tablespoon of olive oil.
2 cloves mincegarlic.
1 cup heavy cream.
1/2 cup grated parmesan cheese.
Salt and pepper.
Fresh chopped parsley (for garnish).
Instructions:
1. Heat the olive oil in a large pan over medium heat. Add the garlic and stir until their pleasant fragrance fills the air.
2. Add spiralized zucchini noodles to the pan and cook for 2-3 minutes until slightly softened.
3. Pour heavy cream into the pan and bring to a simmer. Cook for another 2-3 minutes while stirring occasionally.
4. Stir the parmesan cheese until it's melted and smooth. Add salt and pepper to your taste.
5. Add cooked chicken slices to the pan and stir to combine with the sauce and zucchini noodles.
6. Cook for an additional 2–3 minutes, until the chicken is heated through.
7. Remove from heat, garnish with chopped parsley, and serve hot.
3. Keto Avocado Chocolate Mousse:
Ingredients:
two ripe, peeled, and pitted avocados.
1/4 cup unsweetened cocoa powder
1/4 cup erythritol or any other keto-friendly sweetener
1 teaspoon vanilla extract
Pinch of salt
Optional toppings: strawberries, nuts, and whipped cream.
Instructions:
1. Place the peeled and pitted avocados in a food processor or blender.
2. Add cocoa powder, powdered erythritol, vanilla extract, and a pinch of salt to the avocados.
3. Blend until you get a smooth and creamy mixture, scraping down the sides of the blender or food processor as needed.
4. Taste and adjust the sweetness if necessary by adding more powdered erythritol.
5. Transfer the avocado chocolate mousse to serving bowls or glasses.
6. Let it cool in the refrigerator for at least 30 minutes before you eat it.
7. Serve it topped with whipped cream, sliced strawberries, or chopped nuts if you desire, and enjoy your keto-friendly dessert!
FAQ
Q: What is a ketogenic diet?
A ketogenic diet is a high-fat, low-carbohydrate diet that aims to induce a state of ketosis in your body. Ketosis occurs when your body switches from using carbohydrates as its primary source of energy to using fat and ketones for energy.
Q: What can I eat on a ketogenic diet?
A: Foods that are allowed on a keto diet include meats, fish, eggs, high-fat dairy, nuts and seeds, low-carb vegetables, healthy oils, and some fruits in moderation.
Q: How many carbs can I eat on a ketogenic diet?
A: Most people aim to consume fewer than 50 grams of net carbs per day on a keto diet.
Q: What are the benefits of a ketogenic diet?
A: Some potential benefits of a ketogenic diet include weight loss, improved blood sugar control, increased energy levels, and enhanced mental clarity and focus. It may also have therapeutic effects for certain medical conditions, such as epilepsy, type 2 diabetes, and neurodegenerative diseases.
Q: Are there any side effects of a ketogenic diet?
A: You may experience temporary side effects when first starting a ketogenic diet, referred to as the "keto flu." Symptoms may include fatigue, headache, dizziness, nausea, and irritability. These symptoms typically subside within a few days to a week as your body adapts to using ketones for fuel.
Q: Can I drink alcohol on a ketogenic diet?
A: Alcohol are not keto-friendly.
Q: How do I know if I'm in ketosis?
A: There are several ways to determine if you're in ketosis, including testing your blood ketone levels with a ketone meter, using urine ketone test strips, or monitoring symptoms such as increased energy, mental clarity, and reduced appetite. But, it's important to note that individual responses to ketosis may vary.
Q: Is a ketogenic diet safe for everyone?
A: While a ketogenic diet is generally considered safe for most healthy individuals, it may not be suitable for everyone, especially those with certain medical conditions such as pancreatitis, liver disease, or disorders of fat metabolism. Pregnant or breastfeeding women and individuals with a history of eating disorders should also avoid it.
Studies and Research on the Keto Diet:
Final thoughts
The ketogenic diet, or simply the keto diet, is a low-carb food regimen that depends mainly on fats and proteins to a lesser degree.
Those who follow the keto diet aim for a daily carbohydrate of no more than 50 grams.
The keto diet is generally safe, but cautions must be followed in certain cases.
The ketogenic diet has a lot of benefits, including weight loss and other health benefits, but it also has some adverse effects.
Finally, it's always safer to consult a doctor before starting any diet, especially one like this one. Specifically, if you have any chronic diseases, then consulting your doctor is a must.
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