Understanding the Ketogenic Diet: A Comprehensive Guide

When you’re getting started on a ketogenic diet, it’s good to have something that you can reference and come back to. This blog post is designed to provide you with clear, concise information on the ketogenic diet, updated for 2023. Whether you’re new to keto or just need a refresher, this guide will cover everything you need to know.

What is a Ketogenic Diet?

A ketogenic diet is a fasting mimicking diet. This means you reap the benefits of fasting while still having food in your system. Early research on epileptic patients in the 1920s found that depriving the body of glucose can offer similar benefits to fasting. The ketogenic diet is a well-crafted diet with moderate protein, high fat, low carbohydrates, and moderate to high vegetables. Small amounts of fruit are also included.

Why Does the Ketogenic Diet Work?

From an evolutionary standpoint, the ketogenic diet works because your blood glucose never goes down to zero. Being in a ketogenic state means your liver produces ketones because you’re not consuming carbohydrates. The brain needs glucose, so it starts using the carbohydrates naturally floating through your bloodstream. To prevent your muscles from starving, the liver produces ketones to fuel your body and partially your brain.

Is the Ketogenic Diet Sustainable?

New data from 2022 shows that the ketogenic diet is sustainable and safe. A study published in Nutrient Reviews found improvements in HDL cholesterol, triglyceride levels, fasting glucose, and fasting insulin levels in the first year of a ketogenic diet. Another study published in Diabetology in 2022 found that the ketogenic diet is a viable solution for metabolic syndrome, mitochondrial issues, and potentially diabetes and insulin resistance.

What Ketosis is Not

Ketosis is not about consuming junk food, processed cheese, or hyper-palatable foods. It’s about eating wholesome food and living close to the Earth. It’s also not diabetic ketoacidosis, which occurs when you don’t produce insulin, leading to high ketone levels. This is not a concern for people who produce insulin normally.

Macronutrient Ratios

The recommended macronutrient ratios have evolved. Protein should make up about 40-50% of your calories, fat about 40%, and carbohydrates about 5-10%, depending on your activity level. Your fats should mainly come from monounsaturated fats like avocados and olive oil, followed by polyunsaturated fats from fish oil and Omega-3s. About 20% of your fat calories should come from saturated fats, primarily from dairy sources.

Protein and Gluconeogenesis

It’s a common misconception that excess protein turns into glucose. Gluconeogenesis is demand-driven, meaning your body only converts protein into glucose if there’s a serious need for it. This means you won’t lose muscle on a ketogenic diet any more than you would on any other diet.

Six Steps to Get Into Ketosis

Stop Nighttime Snacking

Studies show that insulin sensitivity is jeopardized when you eat late at night. For the first week, stop eating at 5 or 6 PM to extend your overnight fasting period.

Increase Poly and Monounsaturated Fats

These fats convert into ketones faster than saturated fats. Focus on foods like macadamia nuts, olive oil, avocados, and fish oil.

Glycogen Depletion Workouts

Do resistance training for the first three days to deplete glycogen stores in your muscles. This will help you tap into using fat more quickly.

Low-Intensity Cardio

After depleting glycogen, switch to low-intensity cardio for 30-45 minutes to mobilize fat.

Increase Electrolytes

To combat the keto flu, increase your intake of electrolytes, especially salt.

Stabilize the Microbiome

Increase fiber and consider adding a good quality probiotic to help your gut microbiome adjust to the ketogenic diet.

Signs You’re in Ketosis

You can tell you’re in ketosis if you feel satiated, notice improved aerobic performance, experience better focus, and have a fruity taste in your breath.

Testing Your Ketones

While urine strips can measure ketones, they are not very accurate. Blood tests, such as those using a Keto Mojo meter, or breath tests using devices like Biosense, provide more reliable results. Aim for ketone levels above 0.5 millimole.

Fat Adaptation and Performance

Expect a decrease in performance during the first three to four weeks as your body adapts to using ketones. Full fat adaptation can take several months.

Best Time to Exercise

Research suggests that exercising in the morning is most beneficial for those on a ketogenic diet, as it promotes better ketone formation and glycemic response.

Best Proteins to Eat

Focus on lean to moderate fat cuts of meat like chicken and leaner steak. Eggs and fish are also excellent protein sources.

Vegetables and Fiber

Leafy, green, and cruciferous vegetables, especially those high in fiber, are highly recommended. Fiber can help produce more ketones and improve gut health.

Fruit and Sweeteners

Opt for fruits high in fructose, such as berries, which don’t spike insulin as much. Recommended sweeteners include allulose, monk fruit, Stevia, and erythritol.

Drinks and Alcohol

Stick to coffee, tea, and carbonated water. Avoid alcohol as it can interfere with ketone formation and overall metabolism.

Re-Evaluating Your Diet

Every eight weeks, re-evaluate your caloric intake and consider taking a two-week break from the diet to reset your metabolism.

Supplements

Recommended supplements include magnesium, electrolytes, cod liver oil, creatine, and probiotics to optimize your ketogenic diet.

Handling Weight Gain

If you’re gaining weight on keto, consider reducing your fat intake, improving your sleep, and monitoring your carb intake. Stress and glucose intolerance can also affect your progress.

Conclusion

The ketogenic diet offers numerous benefits, but it’s essential to follow it correctly and adjust as needed. By understanding the principles and making informed choices, you can achieve your health and fitness goals on a ketogenic diet.

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