Complete Guide on Ketogenic Diet for Beginners–Everything One Needs to Know

Newest hype in the fitness world is that of the ketogenic diet and internet is exploding with its huge demand and desirable utilities. However, for a beginner, getting the actual answer to the question “what is Ruled.me keto?” is necessary to reap its benefits to a maximum. So, starting from the base here is an elaborated post about all the distinctive properties of the latest rage of the keto diet.

What does ketosis weight loss diet mean?

To know the exact meaning of this, the first one has to know that what is keto and how is it even done? The basic concept of what is the keto diet, or also known as ketosis diet is based on the idea that a human body can primarily run on two different kinds of fuels. The essential nutrients that a person needs are protein, carbohydrates, fats, water, minerals, vitamins, roughage etc.

Taking the course of these nutrients, one gets sugar from the carbohydrate-enriched food like bread, rice and so on.

Another fuel in this aspect is the fact that a person gets from various food sources like meat, eggs, milk etc.

Now coming back to what is keto, a ketogenic diet is a deficient carb diet in simple words. The main objective of the keto diet is to transfer the entire body sugar into fats.

That, in turn, means ketosis diet is high-fat diet. The process takes place as such that the body switches the sugar content entirely into absorbed fats. Thus, making fats the primary fuel to run all the body functions.

How does the process of keto diet take place?

The process starts from the liver, where fat is totally converted into energy molecules that are known as ketones. The primary function of these ketones energy molecules is to fuel the brain and thus the diet as a result of it is named as the ketogenic diet. It is called so because ketogenic diet produces ketones.

What is keto and what are the benefits of ketosis?

When a person takes up the keto diet, he enriches a state called the ketosis that is where fats with no sugar completely fuel the body. It includes major health benefits like weight loss. The ketogenic diet weight loss literally can turn a person into a fat-burning machine. The diet is also called to be perfect for weight loss. As it curbs hunger pangs and is proven to burn fat materials even while you are in deep sleep zone.

The process can take place 24×7 a day, and one need not make any individual effort in this regard.

What to eat on a diet?

This kind of diet requires a high proportion of energy from natural fat sources along with moderate amount of protein. It includes real foods like meat, eggs, fish, milk, vegetables and fatty foods such as avocado. One also needs to avoid carbohydrate enriched food as much as possible like starch, sweets, sugar, potatoes etc.

What is the difference between regular food and keto foods?

If the significant portion of carb is removed from one’s regular diet food and replace it with high-fat foods, then it will look something like a keto recipe. One can prepare a dish by frying vegetable in olive oil, and it will be an ideal keto recipe.

What are the additional benefits of the ketogenic diet?

If one has thoroughly grasped the meaning of what is keto, then he most surely will never run out of energy as his metabolism will always be high for a marathon. The ketogenic recipes are proven to produce tons of energy in the body and will help him to say active for long hours. In addition to that, it helps to avoid carbohydrate enriched foods like bread, sugar and most importantly processed junk foods.

What is there in ketogenic recipes?

The foods included in this recipe most comprises fishes, meat, eggs, vegetables and other fat enriched food items like butter. The item work in a way that makes it idle for weight reduction and thus it is popularly called as ketosis weight loss.

The recipe has also been proven to make people more energized and full of mental clarity along with stable blood sugar level. We’ve heard comments from some users who have mixed in CBD oil with their recipes for a quicker result in achieving ketosis. We are not sure if this is accurate, but for anyone wanting to find out more about CBD oil, check out the HerbMighty CBD oil reviews.

Introduction to what is keto

Not many people know that the newly introduced concept of the ketogenic diet is actually not exactly new and people already have known about it several times. It is popularly or more specifically known as the “strict low carb” or “gluten-free” diet. In some parts of the world, it is identified as the paleo diet. Physicians also name it as the Atkins diet that has its origination dated back to several decades.

The basic idea of the massively popular what is the keto diet is super simple and includes the simple idea of real foods. The thing that is different in case of keto is that it is basically a super-charged low carb diet that provides maximum health benefits and also helps in weight reduction. Thus it is also known as ketogenic weight diet loss.

The ketogenic diet weight loss even has an evolutionary explanation as people at ancient times did not eat processed or food with refunded carbohydrates like that of the present day. That can be a reason why a human body has not adopted these food habits in today’s scenario. Thus, inculcation of the old recipes and ways should be done to reap better benefits out of those.

The ketogenic diet has one such recipe that has also been proved by modern scientist to reduce weight without hunger. In addition to that, it is also shown to be useful in improving some health issues. The best thing about this diet is that it is not a temporary fix and the results can last as a permanent solution.

The ketogenic diet is renowned for its most exceptional advantages, and people can enjoy it as a means for long-term lifestyle. Thus, everyone should include keto diet in their diet not only for weight loss but to enjoy the lifetime well-being assurance.

By George M. Martin June 20, 2018 Off

Everything to know about the keto diet that Halle Berry lives by

what is the keto diet

The ketogenic, or keto, diet doesn’t sound like the normal diet. It requires you to eat a lot of fats, which isn’t exactly what you’d expect out of something that’s supposed to help you lose weight. But 51-year-old (ageless) Halle Berry swears by it, and so do famous faces like Megan Fox, Vanessa Hudgens and crunchy-granola-but-glam Kourtney Kardashian. What is the keto diet, exactly? We break it down for you — because Berry and her sister celebs definitely are a testament to its positive effects.

What is the keto diet?

What is the keto diet trend? Prepare yourselves for this one. The keto diet is low in carbs, moderate in protein and high in fat.

Pamela Nisevich Bede, R.D., a dietitian with EAS Sports Nutrition, told Shape.com, “You’re taking carbohydrates out of the equation, and the body kind of pauses and says, ‘Okay, I don’t have any sugar. What am I supposed to run off of?'” This is were fats come in, and protein intake, Bede said, is moderate because the body converts excess protein into carbs.

The website Keto Dash explained, “When you eat something that is high in carbs (that yummy donut), your body will produce glucose and insulin. … The problem with this is that when glucose is used as a primary energy source, fats are not needed for energy and therefore are stored.”

When you lower your carb intake, though, “the body begins to look for an alternative energy source” found in ketones, which are produced by the liver when you “starve” your body of carbs. This is known as being in ketosis — burning fat as opposed to glucose found in carbs (insulin, which transports glucose around the body, is also lowered).

So, what is the keto diet? It makes you a fat-burning machine.

Ok, what do the numbers look like?

On the keto diet, you should be obtaining 75 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs, relates Shape.com. Bede told the site that as far as carbs go, you shouldn’t be having more than 50 grams per day (one sweet potato, Shape.com noted, has about half that). These numbers are a big shift because, Bede said, “Usually 50 to 65 percent of our calories come from carbohydrates.”

You can track your intake with apps like KetoDiet, Keto Diet Tracker and Carb Manager.

The keto diet will help you lose weight, control blood sugar and, according to Keto Dash, it also increases energy levels and mental focus and helps to clear skin and curb appetite. To learn more, click through to the Keto Dash site.

What can I eat on the keto diet?

Bede told Shape.com that a day of keto meals can look like the following:

Breakfast

Bulletproof coffee

Lunch

Taco bowl: ground beef, sour cream, coconut oil, cheese, salsa, olives, one bell pepper

Dinner

Steak topped with onions, mushrooms and spinach sautéed in butter and coconut oil

According to Keto Dash, the following are good keto-approved foods: meats, leafy greens, “above ground” veggies, high-fat dairy (hard cheeses and butter), nuts and seeds, avocado, berries, etc.

Warnings about the keto diet

The keto flu

When you drastically remove carbs from your diet, you can get what is known as the “keto flu.”

“That’s when the headaches, fatigue [cramps] and loss of concentration comes,” Bede said. She stressed the importance of staying hydrated via Pedialyte, electrolyte tablets or beef and chicken broth.

Keto Dash noted that the keto flu usually only lasts a few days, but that loading up on electrolytes will ensure the discomfort doesn’t last longer.

People who should not use the keto diet

Everyday Health reports that women who are pregnant or breast-feeding should not try the keto diet. Also, people who have kidney damage, who are prone to heart disease and those with type 1 diabetes should not follow the keto diet due to the risk of low blood sugar. Also, those who have had their gallbladder removed should avoid it because of the high-fat intake.

Men’s Journal reports that weight lighters should not use the keto diet because of the low intake of carbs, which prove to be a vital part of a lifter’s recovery process. You won’t have as much fuel to get through workouts, and an expert tells the site that if considering the keto diet, heavy lifters should avoid a drastic cut in carbs — instead, cutting down your carb intake to 10 – 20 percent as opposed to 5 percent is ideal.

What Halle Berry has to say about the keto diet

“I don’t really eat pasta, anything with sugar, it’s very much meat-based,” Berry, who’s diabetic, said in an exclusive interview with PEOPLE last Thursday. “I eat meat, I enjoy chicken and beef and a lot of vegetables.”

She also said her kids enjoy keto-approved meals like stuffed zucchini halves, an alternative for stuffed baked potatoes.

Berry wrote in a January Instagram that she believes keto has been “largely responsible” for slowing down her aging process. So, what is the keto diet? Basically, it’s magic.

By George M. Martin June 20, 2018 Off

The keto diet, explained

Is eating a lot of fat really the best way to lose weight?

It’s why people are putting grass-fed butter in their coffee, downing ketone drinks, and replacing their cereal and pasta with eggs and avocados.

The ketogenic diet has become a Silicon Valley obsession and the diet du jour that supposedly keeps celebrities like Kim Kardashian and Halle Berry trim and strong.

Keto devotees believe that if you banish most carbs (including fruit!) and embrace fat, you can lose weight without feeling hungry.

The diet’s long history in science also lends it credibility. Doctors have been prescribing ketogenic diets to treat epilepsy for nearly a century, and increasingly believe it may hold promise for people with Type 2 diabetes.

But what’s lost in the many trend articles and books about “going keto” for weight loss today is that this diet is the same one the now-late Dr. Robert Atkins and other low-carb evangelists have been selling since the 1960s. (Diet peddlers have an incredible knack for rebranding old ideas over and over, and in our eternal confusion about what to eat, we keep falling for it all.)

Those older keto diets didn’t work for most people hoping to slim down, and there’s no evidence the newly popular keto diet will be any different. Here’s why.

How the ketogenic diet works

To understand the ketogenic diet, you need a quick primer on how the human body gets energy. We are fueled primarily by glucose, or blood sugar, much of which we derive from carbohydrates in foods like bread, fruit, potatoes, and sweets.

If glucose levels in the blood drop to really low levels, we’d pass out and die. But, interestingly, the body can’t store much glucose — only enough to last a couple of days. So if we forgo eating carbs for a few days, we need other ways to keep going. One of those is a process called ketogenesis.

In ketogenesis, our livers start to break down fat into a usable energy source called ketone bodies, or ketones for short. “Organs like the brain that normally rely primarily on glucose for fuel can begin to use a substantial amount of ketones,” said Kevin Hall, a National Institutes of Health senior investigator who has studied the ketogenic diet. So ketones can stand in for glucose as fuel for the body when there’s a glucose shortage. “It’s an amazing physiological adaption to starvation that allows tissues like the brain to survive,” Hall added.

Once ketogenesis kicks in and ketone levels are elevated, the body is in a state called “ketosis,” where you’re burning stored fat. There are a few ways to get into ketosis. One is through fasting: When you stop eating altogether for an extended period of time, the body will ramp up fat burning for fuel and decrease its use of glucose (which is part of the reason people can survive for as long as 73 days without food).

Another way to get into ketosis is by eating less than 20 to 50 grams of carbs — or a slice or two of bread — per day. So people on a ketogenic diet get 5 percent of their calories from carbohydrates, about 15 percent from protein, and 80 percent from fat. Note that that’s a much lower ratio of protein and a lot more fat than you’d get on other low-carb diets, but it’s this ratio that will force the body to derive much of its energy from ketones. If you eat too much protein, or too many carbs, your body will be thrown out of ketosis.

In practice, that means subsisting mainly on meats, eggs, cheese, fish, nuts, butter, oils, and vegetables — and carefully avoiding sugar, bread and other grains, beans, and even fruit. Again, if this sounds familiar, it’s because it’s not that different from the Atkins diet, among the most famous very low-carb diets that promise to get your body burning fat. (Atkins, who reportedly said ketosis is “as delightful as sunshine and sex,” promised to help people “stay thin forever,” the same way the now popular Keto Reset Diet book promises to “burn fat forever.”)

While the evidence behind ketogenic diets for diabetes is still preliminary and the evidence for weight loss isn’t all that convincing (more on that next), the evidence of using the diet to treat epilepsy is extremely robust. The idea of treating people with epilepsy with the keto diet came about in the 1920s, when researchers observed that people who fasted experienced fewer seizures. (Researchers still aren’t sure why the diet can work for epilepsy, but a few mechanisms have been proposed, including making neurons more resilient during seizures.)

Today, studies have shown that children and adults whose epilepsy doesn’t respond to medications seem to experience a pretty large reduction in seizures when following a ketogenic diet. That doesn’t, however, mean that the diet works for other conditions.

The theory behind very low-carb diets is that they help people burn extra calories and fat — and lose more weight

Advocates of ketogenic diets for weight loss claim that ketogenesis can lead to a “metabolic advantage” that helps burn 10 times more fat and an extra 400 to 600 calories per day — the same as a vigorous session of physical activity. The main scientific model that’s used to explain that advantage is the ”carbohydrate-insulin hypothesis,” which has been promoted by experts like Harvard professor David Ludwig, Obesity Code author Jason Fung, journalist Gary Taubes, and pediatric endocrinologist Robert Lustig, among others.

Eating carbs drives up insulin production, the hypothesis suggests, stirring hunger and causing the body to hold on to fat and suppress calorie burn. But when you replace carbs with fat, you subdue hunger, boost calorie burn, and melt away fat. With fewer carbs, your body also doesn’t produce as much insulin — and that increases the rate of ketogenesis and decreases the body’s need for glucose.

This might sound great, but what’s often lost in all the boosterism is that this is still just a hypothesis. And most studies of ketogenic and other very low-carb diets suggest they don’t actually outperform others in the long run when it comes to weight loss.

Keto diets don’t seem to help people lose extra weight in the long run

The keto concept has been catnip for many dieters, perhaps because of the failure of the low-fat experiment of the 1980s and ’90s to help people lose weight, and the fact that food companies increasingly tell us to be suspicious of carbs and eat more protein.

When you look at head-to-head studies comparing low-carb diets to other kinds of diets, weight loss on a very low-carb diet can be a little more dramatic in the short term, but by the one-year mark, all diets perform equally miserably.

This seminal randomized trial, published in JAMA in 2007, involved 300 women and measured their weight loss on the Atkins diet compared to the Zone, Learn, and Ornish diets. The researchers found that while women on Atkins shed a few more pounds, the weight loss on low-carb diets was “likely to be at least as large as for any other dietary pattern” and “the magnitude of weight loss [on Atkins] was modest, with a mean 12-month weight loss of only 4.7 kg.” In other words, long-term weight loss on Atkins wasn’t meaningfully different from the other diets.

“The graph makes it look like the Atkins group did better but the numbers are clinically unimportant and the weight is coming back on faster,” explained the study’s lead researcher, Christopher Gardner, a professor of nutrition at Stanford.

Other big studies comparing popular diets of different macronutrient compositions, like the one I mentioned above, consistently suggest that the very low-carb approach isn’t a sustainable solution for weight loss. A review of the research on weight loss for different types of diets, published in the Lancet in 2015, found that people on low-carb diets lost 1 kilogram of additional weight after one year compared to people on low-fat diets — again, a marginal difference.

Still, in the short term, low-carb diets like keto can sometimes help people lose more weight because they cause rapid water loss, which gives people the impression they’ve lost fat. “This happens because low-carbohydrate diets deplete stored glycogen, and glycogen binds large amounts of water,” explained obesity researcher Stephan Guyenet.

Another reason very low-carb diets seem to help with weight loss initially is that there’s some evidence they’re effective for appetite control. “Most people actually eat fewer calories than they would on most other diets,” said Guyenet, adding, “The evidence supporting this isn’t great right now, but that seems to be where it’s going.”

But again, these benefits seem to disappear in the long run on average, probably because very low-carb diets — like many other fad diets — are hard to stick to. In our food environment, it’s extremely difficult to avoid eating foods like bread, cookies, or pasta for months on end. As Guyenet wrote on his blog:

The more extreme a diet, the harder it is to adhere to, and the ketogenic diet is extreme. “But wait”, you say, “I’ve been on the ketogenic diet for five years and it’s easy!” That may be true, but randomized controlled trials don’t lie. The average person can’t even stick with the diet for six months, as judged by urinary ketone levels. The minority of people who find it easy, get good results, and stick with it are the ones who write about it on the Internet.

Even people who adhere to a very low-carb diet in the short term don’t necessarily reap the benefits proponents claim they will — like the increased calorie burn and fat loss. That’s what the NIH’s Kevin Hall found in another study he designed that’s considered the most rigorous scientific test of ketogenic diets for weight loss.

For the study, he confined 17 overweight and obese patients for two months to a hospital, where researchers measured their every movement and controlled what they were eating. (Diet researchers called this study the “gold standard” since it was an extremely well-controlled experiment, with all food provided, and it used the best technologies for measuring energy expenditure and body composition.)

In the first month of the study, participants were put on a baseline diet, which was designed to be similar to what they reported they were eating outside the hospital, including lots of sugary carbohydrates. For the second month, the participants got the same amount of calories and protein as they did in the first month of the study, but ramped up the amount of fat in their food and ate far fewer carbs.

Javier Zarracina/Vox

The benefits for the participants following the very low-carb diets weren’t nearly as dramatic as keto proponents claim. While the participants saw their insulin levels drop and stay low, they only saw a small increase in calorie burn, and that waned over time. (That short-lived increase in calorie burn amounted to about 100 extra calories per day — much less than the 400 to 600 calories promised by low-carb gurus.)

Compared to the baseline diet, the low-carb diet did not cause subjects to experience an increase in fat loss. To be more specific, it took the full 28 days on the low-carb diet for the subjects to lose the same amount of fat as they did in the last 15 days on the baseline (higher-carb) diet that wasn’t even designed to get them to lose weight. The researchers did not find evidence of big benefits regarding energy expenditure or fat loss after switching to a low-carb diet.

”According to the insulin-carbohydrate model, we should have seen an acceleration in the rate of body fat loss when insulin secretion was cut by 50 percent,” Hall told me when the study came out. But he didn’t, which he thinks suggests that the regulation of fat tissue storage in the body has to do with more than just insulin levels and their relationship with the carbs we eat.

The results of the study were also echoed by a previous paper on the insulin-carbohydrate model, where Hall found that when people cut fat in their diets, they had slightly greater body fat loss than when they cut the same number of calories from carbs.

When I recently asked Hall what his research tells us about weight loss with the ketogenic diet, he said simply: “The idea is that low-carb, ketogenic diets cause your body to burn way more calories, resulting in a lot of weight loss, even if you eat more than you were eating before. But our studies, as well as many others, demonstrate nothing of the sort.”

So keto ends up performing a lot like other diets for weight loss: It can help the few who can stick to it, though not necessarily for the reasons proponents suggest. And it fails or is abandoned by everyone else.

For diabetes specifically, keto may be helpful — but the “reversal” claim is overblown

Now that we’ve gotten the weight loss claims out of the way, let’s look at a more promising area of research: using the ketogenic diet as a way to treat or manage Type 2 diabetes.

With Type 2 diabetes, the body either doesn’t produce enough insulin or becomes insulin-resistant, so it can’t move glucose from the blood into the cells for energy. Eating carbs results in an increase in blood glucose — so if you vastly cut down your carbs, your blood glucose levels won’t go up as much, and you won’t need as much insulin to manage blood sugars. It’s not surprising that researchers have been finding that people who follow a ketogenic diet can better manage their blood sugar by cutting down their carbs.

In one of the most recent studies on the question, which appeared this month in the journal Diabetes Therapy, 262 adults with Type 2 diabetes patients followed a ketogenic diet, coupled with intensive lifestyle counseling. After a year, among the 218 people who completed the study, their hemoglobin A1C (a measure of blood sugar) dropped on average to 6.3, just below the 6.5 percent threshold for Type 2 diabetes. The need for insulin was either reduced or eliminated in 94 percent of the participants who were using insulin when the study began. Their use of diabetes medications — other than metformin — also declined, from 57 percent to 30 percent, and metformin use decreased slightly, from 71 percent to 65 percent.

These are impressive results. And other randomized controlled trials on the effects of low-carb diets for Type 2 diabetes have also found improved glycemic control and reduced medication use among patients (though the effects tend to wane in the long term, again because people have a hard time adhering to restrictive diets).

The new study was sponsored and run by employees of Virta Health, a company selling lifestyle counseling on ketogenic diets for Type 2 diabetics. Virta, as well as other proponents of keto for diabetes, claims the diet can “reverse” diabetes — and that’s going a step too far.

“What’s been demonstrated is that [the ketogenic diet] controls blood glucose levels,” explained Guyenet. “That’s a good thing. But to show true remission or reversal, you have to show a person can go back to being able to eat carbs without having diabetes again.” And that has never been proven with the ketogenic diet.

Indeed, researchers have shown the opposite effect — that the body’s ability to tolerate carbohydrates can decrease after following a low-carb, high-fat diet.

Another common effect of the ketogenic diet is “keto flu”: fatigue, lightheadedness, and dizziness people feel when they greatly reduce their carb intake. This effect should go away after the body adjusts to the diet, but staying on keto for a long time may lead to kidney stones, high cholesterol, constipation, slowed growth (in young people), and bone fractures.

“There’s not a single historic traditionally living human population that was in chronic nutritional ketosis,” Guyenet pointed out. Even the Inuit, who mainly subsisted on fatty whale, seals, and fish, were not in chronic ketosis because they developed genetic mutations that prevented them from overproducing ketones.

Still, if you have diabetes, it might be worth talking about the ketogenic diet with your doctor. But if you’re going keto to lose weight, buyer beware: In the long run, it looks a lot like other fad diets.

By George M. Martin June 20, 2018 Off