Salman

Salman
Guideline
Ketogenic Diet
Guideline.
Basic Guides
Introduction
The ketogenic diet is a very low
carb, high fat diet that shares
many similarities with the Atkins
and low carb diets.
It involves drastically reducing
carbohydrate intake and replacing
it with fat. This reduction in carbs
puts your body into a metabolic
state called ketosis.
The keto diet is a low carb, high
fat diet. It lowers blood sugar and
insulin levels and shifts the body’s
metabolism away from carbs and
toward fat and ketones.

Types of ketogenic
diets
There are several versions of the ketogenic
diet, including:
Standard ketogenic diet (SKD): This is a
very low carb, moderate protein and high
fat diet. It typically contains 70% fat, 20%
protein, and only 10% carbs (9Trusted
Source).
Cyclical ketogenic diet (CKD): This diet
involves periods of higher carb refeeds,
such as 5 ketogenic days followed by 2
high carb days.
Targeted ketogenic diet (TKD): This diet
allows you to add carbs around
workouts.
High protein ketogenic diet: This is
similar to a standard ketogenic diet, but
includes more protein. The ratio is often
60% fat, 35% protein, and 5% carbs.
There are several versions of the keto diet.
The standard (SKD) version is the most
researched and most recommended.

Ketogenic diets can help you

lose weight
A ketogenic diet is an effective way to lose weight and
lower risk factors for disease.
In fact, research shows that the ketogenic diet may be
as effective for weight loss as a low fat diet.
What’s more, the diet is so filling that you can lose
weight without counting calories or tracking your food
intake.
One review of 13 studies found that following a very
low carb, ketogenic diet was slightly more effective for
long-term weight loss than a low fat diet. People who
followed the keto diet lost an average of 2 pounds
(0.9 kg) more than the group that followed a low fat
diet.
What’s more, it also led to reductions in diastolic
blood pressure and triglyceride levels
Another study in 34 older adults found that those
who followed a ketogenic diet for 8 weeks lost nearly
five times as much total body fat as those who
followed a low fat diet.
The increased ketones, lower blood sugar levels, and
improved insulin sensitivity may also play a key role.
SUMMARY:A ketogenic diet can help you lose slightly
more weight than a low fat diet. This often happens
with less hunger.
Ketogenic diets for diabetes and
prediabetes
Diabetes is characterized by changes in

metabolism, high blood sugar, and impaired
insulin function
The ketogenic diet can help you lose excess fat,
which is closely linked to type 2 diabetes,
prediabetes, and metabolic syndrome.
One older study found that the ketogenic diet
improved insulin sensitivity by a whopping 75%.
A small study in women with type 2 diabetes
also found that following a ketogenic diet for 90
days significantly reduced levels of hemoglobin
A1C, which is a measure of long-term blood
sugar management.
Another study in 349 people with type 2
diabetes found that those who followed a
ketogenic diet lost an average of 26.2 pounds
(11.9 kg) over a 2-year period. This is an
important benefit when considering the link
between weight and type 2 diabetes.

What’s more, they also experienced

improved blood sugar management, and
the use of certain blood sugar medications
decreased among participants throughout
the course of the study.

SUMMARY
The ketogenic diet can boost insulin
sensitivity and cause fat loss, leading to
significant health benefits for people with
type 2 diabetes or prediabetes.

Other health benefits of

keto
The ketogenic diet actually originated as a tool for
treating neurological diseases such as epilepsy.
Studies have now shown that the diet can have
benefits for a wide variety of different health
conditions:
Heart disease. The ketogenic diet can help
improve risk factors like body fat, HDL (good)
cholesterol levels, blood pressure, and blood
sugar
Cancer. The diet is currently being explored as
an additional treatment for cancer, because it
may help slow tumor growth.
Alzheimer’s disease. The keto diet may help
reduce symptoms of Alzheimer’s disease and
slow its progression.
Epilepsy. Research has shown that the
ketogenic diet can cause significant reductions
in seizures in epileptic children.
Parkinson’s disease. Although more research
is needed, one study found that the diet
helped improve symptoms of Parkinson’s
disease
Polycystic ovary syndrome. The
ketogenic diet can help reduce insulin
levels, which may play a key role in
polycystic ovary syndrome
Brain injuries. Some research suggests
that the diet could improve outcomes
of traumatic brain injuries.

SUMMARY
A ketogenic diet may provide many health
benefits, especially with metabolic,
neurological, or insulin-related diseases.

Side effects and how to

minimize them
Although the ketogenic diet is usually safe for most
healthy people, there may be some initial side effects
while your body adapts.
There’s some anecdotal evidence of these effects often
referred to as the keto flu. Based on reports from some
on the eating plan, it’s usually over within a few days.
Reported keto flu symptoms include diarrhea,
constipation, and vomiting. Other less common symptoms
include:
poor energy and mental function
increased hunger
sleep issues
nausea
digestive discomfort
decreased exercise performance
To minimize this, you can try a regular low carb diet for
the first few weeks. This may teach your body to burn
more fat before you completely eliminate carbs.
A ketogenic diet can also change the water and mineral
balance of your body, so adding extra salt to your meals
or taking mineral supplements may help. Talk to your
doctor about your nutritional needs.
SUMMARY
Many of the side effects of starting a ketogenic diet can be
limited. Easing into the diet and taking mineral
supplements can help.
Frequently asked questions
1. Can I ever eat carbs again?

Yes. However, it’s important to significantly reduce
your carb intake initially. After the first 2 to 3 months,
you can eat carbs on special occasions — just return
to the diet immediately after.
2. Will I lose muscle?
There’s a risk of losing some muscle on any diet.
However, protein intake and high ketone levels may
help minimize muscle loss, especially if you lift
weights
3. Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as on a moderate
carb diet.
4. How much protein can I eat?
Protein should be moderate, as a very high intake
can spike insulin levels and lower ketones. Around
35% of total calorie intake is probably the upper
limit.
5. What if I am constantly tired, weak, or fatigued?
You may not be in full ketosis or be utilizing fats and
ketones efficiently. To counter this, lower your carb
intake and revisit the points above. A supplement
like MCT oil or ketones may also help

6. My urine smells fruity. Why is this?

Don’t be alarmed. This is simply due to the
excretion of by-products created during
ketosis.
7. My breath smells. What can I do?
This is a common side effect. Try drinking
naturally flavored water or chewing sugar-
free gum.
8. I heard ketosis was extremely
dangerous. Is this true?
People often confuse ketosis with
ketoacidosis. Ketoacidosis is dangerous,
but the ketosis on a ketogenic diet is
usually fine for healthy people. Speak to
your doctor before starting any new diet.
9. I have digestion issues and diarrhea.
What can I do?
This common side effect usually passes
after 3 to 4 weeks. If it persists, try eating
more high fiber veggies.

Thank
u!
yo u !
WISHING YOU A BRIGHT
DAY

Salman

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Ketogenic diets can help you

Diabetes is characterized by changes in

What’s more, they also experienced

Other health benefits of

Side effects and how to

1. Can I ever eat carbs again?

6. My urine smells fruity. Why is this?

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