What is the modified keto diet
Easy Entry into the Keto Diet: The Ultimate Guide
Unlike many fad diets that come and go and have little long-term success, the ketogenic diet (or the keto diet) has been practiced for more than nine decades (since the 1920s) and is based on a solid understanding of human physiology and nutritional science.
The keto diet works for a great many people because it targets several important underlying causes of weight gain:
- With hormonal disorders, especially in the case of insulin resistance combined with high blood sugar levels
- In the vicious circle Food cravings that many get into when they go without a calorie intake for a while and then devour vast amounts of empty calories with cravings
Table of Contents
What Exactly is the Keto Diet?
The classic ketogenic diet is a very low-carb eating plan that was originally developed for epileptics by researchers at Johns Hopkins Medical Center in the 1920s. Researchers found that fasting - avoiding food for a period of time (e.g., intermittent fasting), including carbohydrates - helped reduce the frequency of seizures. In addition, other positive effects on body fat, blood sugar, cholesterol and the feeling of hunger were found.
Long-term fasting is of course not a solution in the long run. So scientists developed the keto diet to mimic the positive effects of fasting.
- Essentially, the keto diet works for beginners by getting the body to act like it is fasting (while enjoying the benefits of intermittent fasting). This is done by strictly avoiding any glucose contained in foods that contain carbohydrates. Today, a normal keto diet is referred to by different names, for example "low-carb diet" (LCKD; low in carbohydrates) or "very low-carb diet" (VLCKD; very low in carbohydrates).
- The core of every classic keto diet is this severe restriction of all foods that contain sugar and starches (carbohydrates). These foods are converted into sugars (insulin and glucose) in the blood immediately after consumption. The higher the glucose and insulin levels in the blood, the easier it is to store extra calories as body fat and lead to unwanted weight gain. However, if the blood sugar level drops due to the low intake of carbohydrates, the body begins to burn fat instead and produces ketones that can be detected in the blood (e.g. with urine strips).
Keto diets, like most low-carb diets, are successful due to the elimination of glucose. Most people have a high-carbohydrate diet and therefore provide their body with glucose (sugar) as an energy source. We cannot produce glucose ourselves and can only store a supply in our muscle tissue and liver for about 24 hours. When glucose is no longer available from food sources, the body begins to burn stored fat or fat from ingested food.
As a consequence, most people lose weight and excess body fat very quickly. This is true even if they consume high amounts of fat and calories every day. Another great benefit of a keto diet is that you don't have to count calories, feel hungry, or try to burn lots of calories through hours of vigorous exercise.
In some ways, the keto diet is similar to the Atkins dietwhich also helps the body burn fat by consuming only low-carbohydrate (low-sugar) foods. By eliminating the glucose contained in carbohydrates, the body burns fat for energy. The main difference between the classic keto diet and the Atkins diet is that the former promotes the consumption of healthy keto fats, limits the intake of proteins, and eliminates processed meats (such as bacon). At the same time, more research is being done to confirm the effectiveness of this diet.
In fact, those differences from the Atkins diet outline some of the most common concerns about the keto diet (lots of protein, any type of fat, little scientific research to support its benefits). These are simply food lies.
Is a Keto Diet Healthy? After Atkins? No. But if you resort to plenty of healthy fats, green vegetables and organic meat, yes.
How does the keto diet work?
Instead of tedious calorie counting, smaller portion sizes, excessive physical exercise or the use of a lot of willpower, this low-carbohydrate diet takes a completely different approach to weight loss and general health.
The diet works because the real one "Fuel source" of the body is changed: instead of glucose (sugar) the body burns stored food fats. This happens thanks to appropriate keto recipes or keto products, including high-fat and low-carbohydrate foods.
When you make this change, you enable your body to do the so-called "Ketosis“(When the body burns fats and not sugar). Even beginners or people without much knowledge of keto succeed in getting started with this diet surprisingly easily.
How to Eat According to the Keto Diet:
- Reduce your carbohydrate intake.
- Increase your intake of healthy fats, which contribute to a feeling of satiety.
- With no glucose in your body, it has to burn fats and produce ketones.
- As soon as the ketone level in the blood reaches a certain level, you are officially in ketosis.
- This status ensures a steady, relatively rapid weight reduction until you have achieved a healthy and stable body weight.
What is ketosis?
What does "Keto“? Keto is short for Ketosis. this is the State you can achieve by following a ketogenic diet. Corresponding diets are therefore sometimes referred to as the ketosis diet.
By following a ketogenic diet, you put your body into ketosis, a metabolic state characterized by that the body gets most of its energy from ketones in the blood and not from glucose from carbohydrates (like grain, sugar or fruit). The body is no longer in a glycolytic state, in which blood sugar (sugar) provides most of the energy it needs.
You reach this state also by fasting for several daysbut you can't keep it up for long. (However, that's why some keto diets recommend intermittent fasting for beginners to speed up weight loss.)
Dietary fats (especially saturated fats) generally have a bad reputation and are associated with fear of gaining weight or increasing the risk of heart disease. However, are Fat is the body's second best source of energywhen he has no carbohydrates available.
How To Get Into The State Of Ketosis
Many people wonder if the keto diet works. Yes, of course. But only if you can put your body into ketosis.
How to get your body into ketosis and burn body fat for energy (for beginners):
- The intake of glucose from foods containing carbohydrates - grains, starchy vegetables, fruits, etc. - is reduced to a minimum.
- This forces the body to look for another source of energy: consume good fats (avocados, coconut oil, salmon).
- Since the body no longer has access to glucose, it begins to burn fat and produce ketones.
- Once the ketone levels in your blood reach a certain level, you are in ketosis.
- High ketone levels are associated with rapid, constant weight loss until you reach a healthy, stable body weight.
You are probably wondering how high the carbohydrate intake can be without losing the state of ketosis. Following the traditional keto diet designed for epileptics, you should:
- 75% of calories from fats (oils or fatty meat)
- 5% from carbohydrates and
- 20% consist of protein.
However, most people can follow a less restrictive diet and still lose weight quickly (modified keto diet).
In order to achieve and maintain the state of ketosis, one is usually required Recommended intake of 30 to 50 grams of carbohydrates per day. This moderate, flexible approach isn't that overwhelming to get started with. As soon as you have got used to your new ketogenic diet, you can lower the carbohydrate content further (sometimes only on a daily basis), for example to 20 grams per day. That is the value that many consider to be the standard. However, everyone is different and everyone has to find their own personal level.
6 Great Benefits of the Keto Diet
1. Weight Loss
Of the many benefits of a keto diet, weight loss is often considered # 1. In fact, many people lose weight quickly and to a considerable extent (especially if they are overweight or obese). A study was published in the British Journal of Nutrition in 2013. It states that those who follow a keto diet "compared to those who follow a conventional low-fat diet (i.e. less than 30 percent of their energy intake comes from fats), achieve better body weight and cardiovascular risk factor management in the long term.“
In 2014, scientists published a report in the International Journal of Environmental Research & Public Health:
One of the most widely studied diets for weight loss in recent years is the ketogenic diet. Many studies have shown that this nutritional approach has a solid physiological and biochemical basis and is able to bring about effective weight loss and an improvement in several cardiovascular risk parameters.
Weight loss on a keto diet has also been confirmed. High-fat, low-carbohydrate diets can both counteract the feeling of hunger and increase weight loss through a hormonal effect. As already mentioned, our bodies release very little insulin when we eat a low-carb diet. With lower insulin levels, the body does not store additional energy in the form of fat for later use and can instead enter existing fat stores.
Keto diets are rich in healthy fats and protein and in Generally very filling. This counteracts the excessive consumption of empty calories, sweets and junk food. Most people on a healthy, low-carb diet have no problem consuming enough calories (but not too many). However, sugary drinks, cookies, bread, muesli, ice cream or other desserts and snacks are taboo.
- Lymphedema often arise after a lymph node removal or as a result of cancer-related damage. Then there is a blockage in the lymphatic system that causes swelling in the legs or arms. A 2017 study included patients suffering from obesity and lymphedema who embarked on an 18-week ketogenic diet. As a result, the test subjects not only lost weight, their arm and leg circumference was also reduced significantly.
- At the polycystic ovarian syndrome (PCOS) is the most common hormonal disorder in women of childbearing age. Symptoms include obesity, hyperinsulinemia, and insulin resistance. A pilot study followed eleven women who followed a ketogenic diet (20 grams of carbohydrates or less per day) over a period of 24 weeks. Five of the women completed the study and lost an average of 12 percent of their body weight. Fasting insulin levels dropped 54 percent. In addition, two women who had previously suffered from infertility became pregnant.
2. Reduces the risk of developing type 2 diabetes
When you burn fat instead of glucose, you are not just losing excess weight. Rather, burning fat helps control the release of hormones like insulin. Insulin plays a crucial role in causing diabetes and other health problems. When we eat carbohydrates, our body releases insulin in response to the rise in blood sugar levels; the insulin level rises accordingly. Insulin is a so-called storage hormone that signals cells to store as much available energy as possible, first as glycogen (also known as stored carbohydrates in our muscles) and then as body fat.
The keto diet works because that Carbohydrate intake drastically restricted becomes. This means that the body's carbohydrate stores are not replenished either. Correspondingly after eating only a small amount of insulin is released, the blood sugar level returns to normal. So can a existing insulin resistance reversed become. Insulin resistance is often the root cause of diabetes. In studies, low-carb diets showed benefits in improving blood pressure, postprandial glycemia, and insulin secretion.
Therefore, diabetics taking insulin should consult their doctor before starting a ketogenic diet as the dose may need to be adjusted.
3. Decreased risk of heart disease
A ketogenic diet can lower your risk of certain markers of heart disease, including one high cholesterol and triglyceride levels. Despite the fact that you eat a lot of fat on the keto diet (but good fats here), it is very unlikely that this diet will have a negative effect on your cholesterol levels. In contrast, especially in the case of obesity, the diet can lower risk factors for the development of cardiovascular diseases.
In one study, scientists observed that a ketogenic diet for 24 weeks was associated with decreased triglyceride, LDL, and blood sugar levels in many subjects. At the same time there was an increase in the HDL level (“good” cholesterol).
4. Helps protect against cancer
Some studies suggest that one ketogenic diet cancer cells "starved". When you consume plenty of processed, inflammatory, nutrient-poor foods, you are strengthening cancer cells and promoting their growth. What is the link between high sugar consumption and cancer? Our normal body cells are able to use fats as a source of energy. It is believed, however, that cancer cells cannot switch from glucose to fat as a source of energy.
Several medical studies - including two conducted by the Department of Radiation Oncology at the Holden Comprehensive Cancer Center for the University of Iowa through the National Institutes of Health's National Institute of Neurological Disorders and Stroke - show that a ketogenic diet is an effective treatment for cancer and other serious health problems.
Hence, a keto diet that avoids refined sugars and other processed carbohydrates can be effective in reducing and fighting cancer. It is no accident that some of the foods that are best used to fight cancer are also on the list of recommended keto foods.
5. Fights brain diseases and neurological disorders
Over the last century ketogenic diets also used as a natural remedy to treat and even reverse neurological disorders and cognitive impairments, including epilepsy, Alzheimer's disease, manic depression, and anxiety. Research shows that lowering glucose levels with the help of a very low-carb diet causes your body to produce ketones for energy. This change can help reverse neurological disorders and cognitive impairments, and also better control epileptic seizures. The brain is able to use this alternative source of energy in place of the cellular energy pathways that do not function normally in patients with brain disorders.
To treat drug-resistant epilepsy, researchers developed a clinical diet called the medium-chain triglyceride ketogenic diet that uses MCT oils extensively because they are more ketogenic than long-chain triglycerides. As an alternative to the keto diet, also for the treatment of epilepsy, the so-called “Low Glycemic Index Treatment” (LGIT) diet was developed.The total amount of carbohydrates consumed daily is monitored and primarily carbohydrates with a low glycemic index are used.
In clinical observations, a Improving Symptoms in Alzheimer's Patients can be determined if they followed a ketogenic diet. Mitochondrial function also improved. A study in the European Journal of Clinical Nutrition points to new data suggesting the therapeutic use of ketogenic diets for multiple neurological diseases beyond epilepsy and Alzheimer's, including headaches, neurotrauma, Parkinson's, sleep disorders, brain tumors, autism and multiple sclerosis.
The report goes on to say that while these various diseases are significantly different from one another, the ketogenic diet but due to their "neuroprotective effect“Seems to be effective in treating neurological problems. The researchers suggest that ketones can correct abnormalities in cellular energy use that play a role in many neurological disorders.
A study in mice showed that a keto diet could slow the progression of the disease in both ALS and Huntington's disease. In fact, in more than one animal study, scientists have found the potential benefit of a low-carb, high-fat diet or intermittent fasting. These benefits included weight loss, controlling glucose levels, and protecting neurons from injury.
Although the exact role of the keto diet in mental and brain disorders is unclear, there is evidence of its effectiveness in patients with schizophrenia. In addition, a ketogenic diet can reverse typical side effects of conventional brain disease drugs, such as Weight gain, type 2 diabetes and the risk of cardiovascular disease. More research is needed to understand the role of the ketogenic diet in treating or improving schizophrenia as the studies currently available are either animal studies or case studies. However, early results show the benefits of a low-carb, high-fat diet in neurology and are promising.
6. Extends the service life
Study results are now available that show that a low-carbohydrate, high-fat diet (such as the keto diet) increases lifespan compared to a low-fat diet. A study was published in the medical journal "The Lancet". The scientists evaluated the data from more than 135,000 adults in 18 countries. A high carbohydrate intake was associated with a higher mortality rate; a high fat (overall and specific fats) was associated with lower mortality. There was no connection between the total fat intake or the intake of certain fats with regard to cardiovascular diseases, heart attacks or the mortality rates due to cardiovascular diseases.
In fact, the consumption of saturated fats appeared to have the opposite effect on the subjects' risk of heart attack. The more saturated fats they consumed each day, the greater their protection against a heart attack seemed.
A ketogenic diet also appeared to increase autophagocytosis. This is the process by which the body can rid itself of damaged cells, including old cells that no longer serve a purpose but are still in the tissues and organs. Animal studies with rats fed a ketogenic diet showed that they formed autophagic pathways that reduced brain injury during and after a seizure.
Nowadays, autophagocytosis is considered a popular method to help people with visible signs of aging. A ketogenic diet is one way to achieve this.
Getting started on the keto diet
The exact proportions of macronutrients you should be consuming each day (the proportion of carbohydrates, fats and proteins) will vary depending on your nutritional goals and your current state of health. Your age, gender, level of activity and your current body composition also play a role.
Traditionally, on a classic keto diet the Carbohydrate intake to 20 to 30 grams limited net per day. "Net" refers to the amount of carbohydrates minus the fiber it contains. Since fiber cannot be digested by the body, most people deduct this from their carbohydrate intake.
Or in other words:
Total Carbohydrates - Dietary Fiber = Net Carbohydrates.
And it is precisely this value that is particularly important.
On a "strict" keto diet (the standard variant) Fats between 70 and 80 percent the total calories, Proteins around 15 to 20 percent and Carbohydrates only around 5 percent. However, there are also moderate approaches that will help many people switch to a very low-carb diet and provide more flexibility. (You can find out more about the individual approaches below.)
What can you eat while on a ketogenic diet? Here are some basic rules that apply in general, regardless of which approach you choose:
1. Limit your protein intake
An important Difference from other low-carb diets and the keto diet is that on a ketogenic diet the Protein intake limited becomes. Proteins don't play as much of a role in the keto diet as fats.
Our Body is capable, to a limited extent Convert proteins into glucose. So if you consume too much protein, especially when starting the keto diet, you will slow down the conversion process and will not get into ketosis as easily.
The Protein intake should be between 1 and 1.5 g per kg Your ideal body weight. This means that, for example, a woman who weighs 68 kg should consume between 68 and 102 g of protein per day.
2. Keep track of your macronutrient intake
With macronutrients are Fats, proteins and net carbohydrates meant. (Don't confuse this with counting calories.) However, this is sometimes not that easy. Therefore, you should download a keto app that also includes a keto calculator. This is how you can keep an eye on your macronutrient intake.
3. Take keto supplements to increase your success
A popular supplement are exogenous ketones (so-called keto pills), thanks to which you can get into ketosis more easily and maintain this state. (Do not confuse exogenous ketones with raspberry ketones. Raspberry ketones do not increase the ketone level in your body or do not mimic your own ketones. So you should not take raspberry ketones.
Another good supplement is the amino acid leucine. This is converted directly to acetyl-CoA and is the most important ketogenic amino acid in the body. Most of the other amino acids are converted to glucose, but acetyl-CoA from leucine is used to produce ketone bodies. Leucine is also found in keto-friendly foods like eggs and cottage cheese.
4. Drink water!
It is very important that you drink plenty of water. Water is the most important keto drink. Sufficient water combats tiredness, supports digestion and relieves hunger. The body also needs water to detoxify. You should drink 10-12 large glasses (250 ml) of water a day.
5. Cheating prohibited
Last but not least, no cheat days, not even single cheat meals, are allowed on a ketogenic diet.
A meal that is too high in carbohydrates will make your body no longer in ketosis and you will have to start all over again.
It also means that if you indulge your cravings and enjoy a cheat meal, you will start experiencing symptoms of the keto flu again. However, your body will manage to switch to ketosis again, possibly even faster than the first time.
9 different keto diets
What is a keto diet again? And is a ketogenic diet healthy and safe? Well, when a diet is as successful as the ketogenic diet, new diet plans keep popping up over time. The answer to both questions therefore depends to some extent on which of these keto diets you are following. At the moment we know of nine different keto diets.
You are probably wondering how high the carbohydrate intake can be without losing the state of ketosis. The traditional keto diet was developed for epileptics and is very strict with regard to the percentage of macronutrients allowed. Other keto diets, in turn, are less strict.
These are the most common keto diets:
- Standard Keto Diet (SKD): 75 percent of the calories come from fats (oils or fatty meat), 5 percent from carbohydrates and 20 percent from proteins.
- Modified Keto Diet (MKD): Carbohydrate intake is limited to 30 percent of total calories. Fats provide 40 percent and proteins 30 percent.
- Cyclic Keto Diet (CKD): If you are struggling to get so few carbohydrates in every day, a keto cycling diet may be for you. With the cyclical diet, you increase your carbohydrate intake (and sometimes your total calories) at the right time and in the right amount, about once or twice a week (e.g. on the weekends).
- Targeted Keto Diet (TKD): You follow a keto diet, but consume extra carbohydrates around your workout. So, on the days you exercise, eat carbohydrates.
- Restricted Keto Diet (RKD): This diet was developed to treat cancer. This not only restricts the carbohydrate intake, but also the total calories. Some studies suggest that this diet may help treat cancer.
- High Protein Keto Diet (HPKD): This diet is mostly followed by people who want to maintain their muscle mass (e.g. bodybuilders or seniors). The protein content in this diet is 30 percent instead of 20 percent. The fat percentage drops to 65 percent, the carbohydrate intake is still 5 percent. (Warning: you shouldn't consume too much protein if you have kidney problems.)
- Vegan Keto Diet or Vegetarian Keto Diet: Yes, both are possible. Instead of animal products, this type of diet consumes plenty of low-carbohydrate, nutrient-rich vegan and / or vegetarian foods. Nuts, seeds, low-carb fruits and vegetables, green leafy vegetables, healthy fats, and fermented foods are great for a plant-based ketogenic diet. Some people also have a ketotarian diet. This is a mix of ketogenic, vegetarian, vegan, and / or pesco-vegetarian diets designed to promote health.
- Dirty Keto Diet: "Dirty" is the correct name for this type of diet. The same percentages apply as for the strict keto diet (75% fat / 20% protein, 5% carbohydrates). However, no emphasis is placed on healthy fats such as coconut oil and wild salmon. Instead, you can eat whatever you want as long as it's "keto," including bacon, sausage, pork rind, diet soda, and even ketogenic fast food. This diet is not recommended!
- Keto diet for lazy people: Finally, the keto diet for the lazy. Don't confuse this with the dirty keto diet. "Lazy" simply refers to the fact that you are not keeping a close eye on your fat and protein (or calories) intake. One thing remains the same, however. You don't eat more than 20 g of carbohydrates a day. Some find this approach less intimidating, especially to get started. The results are less impressive than with other keto diets, however.
How to tell if the keto diet is working (that is, you are in a state of ketosis)
Without glucose, which our body normally uses as a quick source of energy, the body begins to burn fat and make ketone bodies. (Hence, a ketogenic diet is sometimes called a ketone diet.) Once the ketone levels in your blood reach a certain level, you are in ketosis. This condition usually results in rapid, sustained weight loss - until you reach a healthy weight.
Simply put, your body reaches you fat burning state when the liver converts fat into fatty acids and glycerol in a process called beta oxidation. Three different types of ketone bodies are primarily produced in the liver.
These are water-soluble molecules called:
These Fatty acids are converted into high-energy substances called ketoneswhich then circulate in the blood. Fatty acid molecules are broken down further in ketogenesis. This creates the Ketone body acetoacetate, which provides energy to cells.
The aim of the ketogenic diet is that high-energy ketones (ketone bodies) circulate in your blood. So your metabolism changes, and you become a "Fat burning machine". This change has a big effect on your body and feels both physically and mentally different from the glycolytic state, in which the body is primarily supplied with blood glucose as energy.
Is Ketosis Bad For You?
A very clear no. Rather, the exact opposite is the case. Many consider the burning of ketones to be much "cleaner" than supplying their body with sugar and carbohydrates as an energy source day in and day out.
The ketosis is also not allowed with the Ketoacidosis be confused. The latter denotes a serious one Concomitant symptom of diabetesin which the body produces excess ketones (or blood acid).
The goal is to maintain this fat burning metabolic state that will cause you to lose weight until you reach a healthy weight. Some research suggests that it also does a Diabetes disease, of course, vice versa could be.
How do I eat a ketogenic diet?
To get started, stick to simple, healthy, and delicious keto recipes, keto fat bombs, and keto snacks.
Certain foods should definitely not be missing, but others should definitely be avoided.
Here's a quick rundown for you:
- Consume plenty of vegetables: Green leafy vegetables, mushrooms, tomatoes, carrots, broccoli, cabbage, Brussels sprouts, spinach, kale, seafood, peppers, etc. These provide enough fiber and yet contain only a few carbohydrates.
- High-protein, but low-carbohydrate or carbohydrate-free products are: Pasture-rearing meat, poultry and free-range eggs, bone broth, wild-caught fish, organic meat and raw milk products such as cheese made from raw goat's milk.
- Healthy fats with little or no carbohydrates: are for example olive oil, coconut oil, butter from pasture milk, nuts and seeds.
- You are also allowed to eat small amounts of fruit: Berries and avocado (also fruit) are allowed without restrictions. We have put together a list of fruits as part of a ketogenic diet for you.
- Also Vegetarian or vegan can eat ketogenic.
- Avoid processed foods: which are very high in calories and very low in nutrients. These include products made from wheat flour, with added sugar, conventional dairy products, bread, and other processed grain products such as pasta, sweetened snacks such as cakes and cookies, most commercial breakfast cereals, sweetened beverages, ice cream, and pizza.
Precautions for a ketogenic diet
Remember, with a ketogenic diet, you are changing your metabolism. You will reach the state of ketosis and burn fat instead of sugar. This represents a major change for your body. You will therefore experience some symptoms of the so-called Keto flu notice to yourself.
The symptoms of the keto flu or side effects of a keto diet are:
- sleep disorders
- Indigestion such as constipation
- lack of strength in sports
- Bad breath
Fortunately these side effects do not affect everyone and usually only last one to two weeks. (And yes, you can build muscle on a keto diet, too.) In general, the side effects go away once your body gets used to ketosis.
If you want to feed your child on a ketogenic diet and use it to treat their epilepsy, this must only be done under strict medical supervision.If you are a very active person with only a low percentage of body fat, you should follow a modified keto diet, in which the carbohydrate intake is not so severely limited, or try carb cycling, another nutritional concept.
Ketogenic diets were originally developed to treat epilepsy in children where other types of therapy did not work. Today, adults also benefit from the concept of nutrition, including people suffering from chronic health conditions such as obesity, cancer and diabetes.
Does a Keto Diet Work?
Yes! Even beginners lose weight quickly and reliably. This is due to the decreased levels of insulin in the body. The body is forced to use stored fat instead of sugar as an energy source.
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