What is the ketogenic diet? | ketosis | Types | get into ketosis | weight loss | health benefits | Food should eat | snack options | What should drink | Food should avoid | Sample Diet plan | Side effects | Some frequently asked questions
The ketogenic diet is a low-carbohydrate and high healthy fat diet that can have thousands of health benefits.
Here is the complete guide for beginners and every little information you need to know.
Stay tuned with us till the end.
Special note:- You will see counting at the end of the sentences. There are links to a Highly trusted database that support these facts. we will provide you information on the basis of evidence.
The ketogenic diet is very low carbohydrates and high healthy fat diet (similar to Atkins, and low carb diet) which can help you to burn your fat for energy instead of carbohydrates.
It involves reducing carbohydrate intake drastically and replacing carbs with fat.
This drastic reduction in carbohydrates puts your body into ketosis (a metabolic state)When carbs intake decrease, then your body uses fat for energy and body use fat more efficiently than ever also called ketosis.
High fat and low diet can help you to enjoy many delicious things – but you need to add back the sugar in your diet but in a systematic way.
So ketogenic diet designed in that way which makes it more flexible, but as usual effective and easy to stick for the long term.
There are four types of the ketogenic diet
1. The standard ketogenic diet (SKT)
This is the most common type of ketogenic diet and usually for beginners.
The main principle is, you have to eat as low as possible amount of carbs and a high amount of fat.
In terms of the ratio
- 75% fat
- 5 to 10% carbs
- Rest protein
In terms of grams
- 40-60 g of protein
- 20-50 g of carbohydrate
- No set limit for fat
2. The targeted ketogenic diet (TKD)
This diet allows you to add carbs. It is more common in athletes who want to live a keto lifestyle but also need more carbs.
In this, you can add 20-30 grams of carbs before 30 minutes of exercise.
In term of the ratio
- 65-70% fat
- 10-15% carbs
- Around 20 % protein
In terms of grams
- 70-90 g of protein
- 20-50 g of carbohydrate
- No set limit for fat
The best option to add fruit, grain-based food, or dairy products.
3. The cyclical ketogenic diet (CKD)
In this, you can add one or two days a week with high carbs day. It depends on exercise and your preference.
Your days on which you eat high carbs known as “carb-loading”. Carbs loading can last for 1-2 days.
The cyclical keto diet is recommended for bodybuilders and athletes to maximize weight loss.
In regular days
- 75% fat
- 15-20% protein
- 5-10% carbs
In terms of grams
- 40-60g of protein
- 20-50g of carbohydrate
- No set limit for fat
On carb-loading days
- 25%-25% of fat and protein
- 50% of carbs
The targeted ketogenic diet and The cyclical keto diet are very advanced for many people and suitable advanced for the very active individual.
You should not try these.
4. High-Protein, Ketogenic Diet (HPKD)
This ketogenic diet just like a standard ketogenic diet, but include more protein.
Carbs are still restricted to less than 10%, but protein intake increases and fat intake decrease.
In term of the ratio
- 60% fat
- 5% carbs
- 35% protein
Many people find it easier to follow. In this, it is harder to reach ketosis because protein also converted into glucose.
But high protein keto diet will help you in weight loss.
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The keto in keto means in the ketogenic diet that the body produces fuel molecules called ketones.
This is the alternate source of energy when your body out of energy (glucose) supply.
The liver produces ketones from fat you eat a very low amount of carbs and a moderate amount of protein.
These ketone molecules then serve as a source of fuel throughout the body, especially to the brain.
Because the brain is very hungry it consumes 20% of energy despite 2% of body mass.
Most of the energy of the ketogenic diet used by the brain because the brain can run on only ketones or glucose, unlike some body parts that can convert fat directly into energy.
This whole process in which ketone is produced by the body is called ketosis which is a metabolic state.
The fastest way to reach in ketosis is fasting (not eating) but you can’t last forever, so ketogenic diet is the best way to burn your fat and get you slim look back.
There are several ways to get into ketosis these are the most effective
Fasting can help you to achieve a state of ketosis. You can go ketosis between meals.
In some cases fasting, this period can go between 24 to 48 hours.
But you should ask your doctor for a longer fast. Fat fasting can be an alternate option for you.
During the fat fasting calorie intake significantly decrease eating almost 100% fat for 2 to 3 days.
But shouldn’t longer than 2-3 days, after that, use a normal keto diet.
In a study found that fat fasting is also beneficial for weight loss.
2. Restrict your carbohydrate intake
Restrict your carbohydrate intake to 20g or less.
Ketosis occurs when a lack of carbohydrates forces the body to use fat for the energy source.
When a person tries to achieve ketosis whether for weight loss or to maintain blood sugar levels in the blood, should consume no more than 20 grams.
The more exercise a person does, the more energy needed. The more energy a person uses more food needed.
When you exercise, you use your glycogen stores made from glucose.
But if you minimize carbs, glycogen stores run out and body seeking out for alternate sources of energy.
Which produce ketones and you enter ketosis.
In one study found that exercise increases the production of the ketones. 
You can fast this process if you work out during fasting.
4. Increase healthy fat intake.
As carbohydrate intake decreases replace it with plenty of healthy fat.
Healthy fat can increase ketones level in the blood and help you to reach ketosis.
Very low carbs ketogenic diet not only minimize your carbs intake but also increase fat intake.
Healthy fats include olive oil, avocados and avocado oil, flaxseed oil
Use at least 60% of calories from fat will help you to boost ketone levels.
5. Add coconut oil
Coconut oil contains MCTs fat (medium-chain triglycerides). MCT s easy to absorb and taken directly to the liver.
MCTs can be immediately converted into ketones.
Coconut oil is the best way to increase the ketone level in people with nervous system disease. 
6. Restrict protein
Eat a moderate amount of protein.
You should eat protein as you need, but not more than that.
Because excess protein is converted into glucose which can reduce ketosis.
Too much protein stops people from getting ketosis.
80-90g of protein a day would be enough.
7. Avoid snacks
You should avoid snacking if you are not hungry.
Eating just for fun can reduce ketosis and process of weight loss.
if you want to eat a snack, eating keto snacks will minimize the damage.
8. Sleep enough
You should sleep at least seven hours per night – this will keep stress under control.
Sleep deprivation raises blood sugar levels, which slowing ketosis and weight loss. 
When your sugar level increases, it will make harder to stick a ketogenic diet.
If you are not sure what should you eat in a keto diet, then our food list will show you what should you eat.
Your majority of food should be around these foods items. 
Unprocessed meat is quite friendly because they are low in carbs and organic meat would be better.
But meat also contains enough protein, so you should not eat a huge amount, the keto diet is high in fat as well as low in protein.
A normal amount of meat is enough for Keaton-diet.
Chicken, pork, lamb, ham, bacon, turkey, ground beef
2. Fat and oil
Most of the calories should come from fat. So you should really stay conscious about the fat that you are taking. You should eat only healthy fats.
Butter, avocado oil, olive oil, coconut oil, mayonnaise, lard
3. Some vegetable
you should pick vegetables that grow above the ground green and leafy vegetable would be best. You should fry them in butter and should add plenty of olive oil.
Cabbage, broccoli, eggplant, cauliflower, zucchini, cucumber, onion, spinach, tomatoes, mushrooms, green beans, asparagus.
4. High-fat dairy
Butter is a good high-fat dairy product. You should avoid drinking milk, but you can use it as sparingly in your coffee. Heavy cream is also good for cooking.
Heavy cream, ghee, butter, sour cream, cream cheese
You should be careful about eating nuts as a snack because it is very easy to eat more than you need.
Brazil nuts, pecans, macadamia nuts, almonds, peanut butter, walnuts, hazelnuts
Fish and seafood are also good for the ketogenic diet. Fatty fish like salmon is really good. You should avoid breading because it contains carbs.
Salmon, trout, tuna, catfish, lobster, snapper, cod, halibut, mussels, crab
You shouldn’t eat berries in too much amount. But you can eat sparingly. 100 grams has 14g of carbs.
Blueberries, raspberries, blackberries, strawberries
8. Artificial sweeteners
Studies have shown that sucralose has no effect on blood glucose. So sucralose is keto-friendly.
Sucralose, Saccharin, Cyclamate
9. Some Alcohol
Don’t drink too much alcohol because it contains sugar. But you can use some alcohol sparingly.
Dry wine, champagne, rum, gin, whiskey, tequila does not contain any carbs.
One egg contains less than 1g of carbs and less than 6g of protein. So egg an ideal food for a keto diet.
Snacks can help you to calm down your hunger while you are on a keto diet.
But you need only a few snacks per day depending on your activity level.
Here are some best keto-friendly snack options.
1. Avocado: – just add a little salt and pepper or mash with mayonnaise
2. Olives:- Just take the jar from a store. Avoid added oil or carb ingredient.
3. Pork rind: – you can use them instead of chips or carb-rich crackers.
4. Raw Coconut Butter: – it is a delicious way to get coconut fat/ coconut butter should be sugar-free.
5. Nut Butters: – almonds, macadamia, pecans are the best options.
6. Ketogenic dark chocolate: – make sure it contains 80% cocoa
7. Pepperoni Slices: – Pepperoni Slices should mix with high-fat cheese. It will be best for you. You should limit them. These are highly processed.
8. High-Fat Cheese: – highest fat cheese is best to increase fat intake and reduce protein intake. mascarpone cheese and cream cheese would be the best option for you.
9. MCT oil: – a best quick dose of saturated fat.
10. Beef Pemmican: – it is very delicious dried and pounded meat mixed with fat and some other keto friendly ingredients.
These are high in fat, moderate in protein and low in carbs
11. Peanut butter: – a delicious way to suppress the craving, and meet your protein needs.
12. Seeds: – flaxseed, nut butter or nut mixes are the best way to get omega-3 fatty acids.
14. Sardines: – a great dose of fat, but contain zero carbs.
15. Kale chips: – kale chips, low-calorie snack and also quite friendly.
You should be conscious of what you are drinking. These are some keto-friendly drinks.
Water is the best ever option for the ketogenic diet.
It contains 0g carbs. You can drink water with ice or hot water, you can add natural flavoring like lemon juice, lemons, etc.
2. Unsweetened Tea
Drink black tea, green tea, or herbal tea. But remember, don’t add sugar.
A small amount of milk or cream is fine.
You can add coconut oil or butter. But don’t add sugar.
Any food which contains high carbohydrates should be avoided. These are some
You should avoid all fruits except berries.
2. Grain and grain products
Grains contain too many carbs. 100g of grain contains 43g of carbohydrates.
So if you are on a keto diet, you can’t eat it.
Wheat, rice, oats, corn, barley, millet, sprouted grains, cereal, bread, pasta, etc.
Sweets contain sugar, so you should avoid it. Some natural sweetener can be good such as honey, etc. but it is better to avoid sugar.
Candy, chocolate, pastries, pies, ice cream custard etc.
4. Some oil
All the oils are not good. So be should be avoided.
Soybean oil, sunflower oil, peanut oil, grapeseed oil, etc.
Alcohol contains carbs so you should avoid.
Beer, sweet wines, sweetens alcoholic drinks, Piña Colada, cider, Regular beer, etc.
5. Sweet sauce
Avoid sauces such as hot sauces, BBQ sauce, ketchup, tomato sauce, etc.
6. Sweetens drink
Sweetened drinks contain too much sugar and ultimately carbohydrates.
You should avoid juice, soda, sweetened tea and coffee, smoothies.
7. Low-fat dairy
Low-fat dairy contains low fat and high carbs.
Avoid skim milk, low cheese, cream cheese, fat-free yogurt, skim mozzarella.
8. Root vegetables
Root vegetables contain lots of carbohydrates. They are better for health, but not for the keto diet.
Potatoes, beets, turnips, parsnips, yams
This is how you can design for one day.
For one day
- Breakfast:- egg – half an egg, 10g bacon, heavy whipping cream, 20, butter, a 10g slice of apple.
- Morning snack (if you need): – peanut butter- 5g peanut butter, 10g butter
- Lunch:- tuna fish – 30g tuna fish, 10, celery, heavy whipping cream, 30g
- Afternoon snack:- keto-friendly yogurt – 20g of whipping cream, 15g sour cream, artificial sweeteners, small strawberries.
- Dinner:- cheeseburger – 10g green beans, 25g butter, 10g lettuce, 10g cheese, 20g minced beef, 35g cream.
For one week
This will help you to design the keto diet for one week.
- Breakfast:- 30g butter, 2 eggs, pepper, and salt.
- Lunch:- beef, salad, sesame mayonnaise.
- Dinner:- boneless chicken, cheese, olives, pesto
- Breakfast:- butter, cheddar cheese, provolone
- Lunch:- egg, salt and pepper, fresh cheese, olive oil
- Dinner:- pie crust, cheese, tomato, ground beef
- Breakfast:- butter, fresh spinach, eggs, heavy whipping cream, cheese
- Lunch:- butter, chicken broth, green cabbage, mushroom
- Dinner:- butter, bacon, yolk, cheese
- Breakfast:- egg, ground ginger, coconut oil
- Lunch:- goat cheese, avocado, walnut, heavy whipping cream
- Dinner:- eggs, cheese, provolone, leafy green, olive oil
- Breakfast:- eggs, butter, shredded cheese, mushrooms
- Lunch:- salmon, mayonnaise, spinach, lime
- Dinner:- eggs, cheese cream, ground beef, olive oil, avocado, etc.
- Breakfast:- egg, butter, spinach,
- Lunch:- egg whites, cream cheese, coconut flour
- Dinner:- butter, green cabbage, ginger, ground beef
- Breakfast:- raspberries, heavy whipping cream, eggs, coconut oil
- Lunch:- goat cheese, olive oil, prosciutto, green asparagus
- Dinner:- broccoli, small capers, butter, heavy whipping cream
Some recipe ideas
These are just ideas. You should make your own recipes, if you don’t know you can click here these will redirect you to Amazon.
- The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight click here
- The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet. to get click here
- Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipe click here
- Keto Diet Cookbook For Beginners: 550 Recipes For Busy People on Keto Diet (Keto Diet for Beginners) click here
- For more
There you can find all the recipes in detail and easy to understand. For free you can click here these will redirect you to websites where also some free recipes these may help you.
- 31 Tasty Keto Recipes for Dinner and Dessert
- Keto recipes
- Keto Diet Recipes
- 50 Keto Recipes — High in Healthy Fats + Low in Carbs
- 55 Keto Diet Recipes
- 40 Ketogenic Dinner Recipes You Can Make in 30 Minutes or Less
Benefits of the ketogenic diet
The ketogenic diet was actually invented for treating epilepsy.
Studies have shown that the ketogenic diet can have many health benefits.
After entering ketosis, the body burns fat more efficiently.
After that, your boy will burn fat at night while you sleep.
So your body burning fat 24/7.
You can lose weight without fasting or tracking your food intake.
The ketogenic diet is 2.2 times better than calorie-restricted diet more than that calorie-restricted diet has its own risk factors on the cardiovascular system but the ketogenic diet is free. 
The ketogenic diet is equally effective in weight in both diabetic and non-diabetic people and it is 3 times more effective in weight loss than a normal diet. 
The increases ketones and better insulin sensitivity can play an important role in this. 
Cancer cells are fed off with the sugar.
But when in ketogenic diet carbohydrates intake is minimal so there is no sugar and the body uses fat for energy.
Cancer cell prefers to suffer, but when you limit the sugar.
Sometimes cancer cell starved to death because there is no sugar to feed off.
Diabetes is generally associated with high blood sugar and imbalanced insulin function.
Ketogenic diet effectively controls glycemic in a patient with type 2 diabetes such that medication reduced or discontinued in most of the patients. 
In one study it is found that it improved insulin sensitivity by approximately 75%. 
In one study found that diabetes medication reduced in 10 participants, discontinued in 7 participants out of 21 participants. 
In another study found that 95% of the ketogenic group were also able to reduce or stop diabetes medication compared to 62% of high carbs group. 
Studies have shown a ketogenic diet can have a number of health benefits.
Ketogenic for heart diseases
It might be difficult to believe that the diet in which you use more fat can help you increasing good fat and reducing bad fats.
It is because keto diet decreases the level of insulin, as a result, these types of diet can stop your body making more cholesterol.
In a study, it is found that the long term ketogenic diet help to decrease total cholesterol and body mass index significantly. 
The present study also confirms that it is safe to use a ketogenic diet for a longer period of time. 
The ketogenic diet for Alzheimer’s disease
Researches have also shown that the ketogenic diet is also good for you neurodegenerative diseases.
Although more studies are needed for long-term keto diet effects on the symptoms of neurodegenerative diseases. 
Keto diet can be effective prevention and treatment for Alzheimer’s disease, but for this ketones production and carbohydrate restriction is important. 
For the natural treatment of dementia, it is important to utilize fatty acid. For this, you need to add healthy saturated fat, omega-3 fatty acids, healthy fatty acids such as avocados, almonds, olive oil, sprout nuts.
For omega-3 fatty acid eating a diet like salmon, Chia seeds flaxseed.
For good quality saturated fat from coconut oil, butter, ghee these some of the healthy fats you should consume as the part of this ketogenic diet.
The ketogenic diet for Epilepsy
The ketogenic diet was developed in the 1920s and 30’.
The ketogenic diet was developed to remove the limitation of the use of fasting to treat epilepsy. 
Epilepsy is one of the most common neurological disorders, but the ketogenic diet is proved very effective for Epilepsy. 
A ketogenic diet can be used as an alternative for non-surgical pharmacoresistant patients with epilepsy of any age. 
Ketogenic diet had proven very effective control of difficult-to-control seizures in children.
By the use of this diet, it will allow you to discontinue or decrease of medication.
The ketogenic diet for acne
Acne is the most common in teens and adolescents, although 90% of them have acne, It is common in adults as well.
But later on, experimental research failed to show the link between food and acne.
Now research suggesting that carbohydrate can have a bad effect on acne due to the negative effect on hormonal regulation. 
Research has shown the benefits of a ketogenic diet for acne such as a reduction in insulin level which stimulates the production of skin cells, sebum, and causes of acne eruptions and has an anti-inflammatory effect. 
For maximizing the benefits you can consume fatty fish, low-carbs vegetables, drink green tea, limit dark chocolate, etc.
The ketogenic diet for Parkinson’s disease
Parkinson’s disease caused by nerve cell damage and cell death as a mitochondria dysfunction and due to deterioration of the dopamine-producing cells. 
Parkinson’s disease is also benefited with a ketogenic diet, maintaining for 8 weeks.
It improves the symptoms of motor and non-motor.
However, it showed greater improvements in non-motor symptoms. 
The ketogenic diet is a high-fat and low-carbs diet makes your body to switch for ketones from glucose and ketone bodies, can exert neuroprotective activity within the brain.
Polycystic ovary syndrome (PCOS)
the ketogenic diet reduces the insulin level in blood which can help with PCOS. 
In a study found that ketogenic diet significant improvement in weight, percent free testosterone and fasting insulin in women with obesity and PCOS over a 24 week period. 
Found that the keto diet can reduce concussions and aid recovery after brain injury. 
The ketogenic diet is also very effective in improving the outcomes of Traumatic Brain Injury. 
Keto diet can help you to control over appetite.
When your body burns fat 24/7, it has access to months of stored energy. 
This makes it easy to eat and lead to very fast weight loss.
When we suddenly change our body’s metabolism from burning cars to ketosis, it may have shown some side effects. Because our body now has to use new fuel for energy.
You can feel these side effects after 2-5 days of starting.
1. Keto flu
Some people feel some side effects initially called keto flu. You can feel more or less. Its symptoms include.
- Fatigue etc.
- Sleep issue
- Poor energy and mental function
- Increased in hunger
- It can also change the water and mineral balance of your body.
But initial symptoms will disappear within weeks when your body adapts to fat burning.
Muscles, especially leg cramps are very common when people starting a ketogenic diet. These are very minor.
You should worry about that.
Make sure you are drinking fluid and also add salt to your food.
Constipation is also very common due to dehydration.
When you start the keto – diet. Your body loses fluid quickly.
In starting urination frequency can be increased.
This can cause constipation. You make sure you are drinking lots of water and add some vegetables to your diet for fiber. T
his can solve your problem.
4. Heart palpitations
Transition to keto can alter your heart rate are but it is normal.
You should not worry about that.
Fluid and salt intake will help you with this.
5. Reduced physical activity
Your body performance can be decreased initially due to the body adapting to fat.
As the transition completes your physical performance will return to normal.
Less common side effects
6. Hair loss
If you are seeing hair loss within five months of starting the keto diet. It is temporary.
7. Keto rash
There is no reason behind hair loss, why some people start to itch when they start keto.
There temporary increase risk of gout during the first 1-2 months.
9. Elevates cholesterol
Quito-diet can slightly elevate in cholesterol due to the elevation of good cholesterol in the blood.
Here are the answere of most frequently asked questions.
1. When ketosis become dangerous?
If you are the patients with uncontrolled diabetes, then high levels of ketones in your blood can become too dangerous.
High level of ketones can cause dehydration can make your blood more acidic, this can cause death. This called ketoacidosis. 
But otherwise, ketosis and the ketogenic diet is good for everything.
2. Is keto diet bad for your liver?
So much saturated fat harder to metabolize and if you have already liver condition it can make it worse.
So you should eat no more than 7% of daily calories.
3. How long you should stay on the ketogenic diet?
You should follow a ketogenic diet for a minimum of three months to see results. First 3 to 6 months are a ketogenic adaptation phase.
There is no challenge how long you should stay on the ketogenic diet.
But remember you should always follow a proper diet plan to avoid any nutritional deficiency.
4. Is keto diet bad for your heart?
The ketogenic diet is good for your heart.
You might be thinking that eating too much fat can increase cholesterol in your blood, which is bad for your heart.
But that’s not the case, ketogenic diet increases the good cholesterol level in your blood that decreases the heart attack risk.
When you are in ketosis, your body uses fat more efficiently. It is also good in the long run.
5. How much weight you can lose?
If lose 1 kg per week it is not extreme. 4-5 kg weight loss in one month is very easy. But if you go to the extreme you can lose your weight more than that.
That is why the keto diet is best for losing weight. But the first month you will lose mostly water.
6. Is keto diet good for the long-term?
Present scientific studies show beneficial effects of the ketogenic diet in the long term. It reduces body weight, improves blood pressure, increases good cholesterol, good for heart, etc. 
7. Does keto pills work?
Among keto product, raspberry ketone is most famous. Yes, it works. It breakdown fat more effectively in cells and help to burn fat faster.
8. Is ketogenic diet bad for your kidneys?
There is no believable evidence that the keto diet is bad for kidney or can cause kidney stones. So you can stay on the ketogenic diet.