Introduction: The Ketogenic Diet Explained

You’ve probably heard of many celebrities doing the ketogenic diet, such as Kim Kardashian. Ketogenic is the term for a low-carb diet (a bit like the Atkins diet). The main idea is for your body to get more calories from protein and fat, and less from carbs. The diet requires you to cut back on easily digestible carbs.

When you eat a restricted amount of carbs daily, your body eventually runs out of blood sugar that it can use quickly. After this, you will start to break down protein and fat for energy instead, which can often make you lose weight. This process is called ketosis. A ketogenic diet helps more than weight loss. 

They manage conditions like epilepsy and may aid heart health or acne. It is always best to speak with your doctor about any new diet or lifestyle change you are considering making. Regarding the ketogenic diet, you must speak with a doctor if you have type 1 diabetes.

Keto-Friendly Foods: A Comprehensive List

Healthy Fats:

• Avocados
• Olive oil
• Coconut oil
• MCT oil
• Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
• Fatty fish (salmon, mackerel, sardines)

Proteins:

• Beef
• Pork
• Chicken
• Turkey
• Eggs
• Shellfish

Low-Carb Vegetables:

• Leafy greens (spinach, kale, lettuce)
• Broccoli
• Cauliflower
• Asparagus
• Zucchini
• Bell peppers
• Brussels sprouts
• Green beans
• Mushrooms

Dairy (in moderation, full-fat):

• Heavy cream
• Full-fat cheese (cheddar, mozzarella, cream cheese)
• Greek yogurt (plain, full-fat)

Other:

• Berries (in small amounts such as raspberries, blueberries, blackberries)
• Herbs and spices
• Dark chocolate (in moderation, 85% cacao or higher)
• Low carb sweeteners (erythritol, stevia, monk fruit)

Ketogenic Diet and Athletic Performance

A ketogenic diet can also help endurance athletes, such as runners or cyclists, when they train. Over time, it helps your muscle-to-fat ratio and raises the amount of oxygen your body can use when it’s working hard, meaning you can work harder for longer. Whilst the ketogenic diet might help during training, it may not work as well as other diets for peak performance.

Potential Side Effects of the Ketogenic Diet

As with anything, there can be some side-effects to a ketogenic diet. Fortunately, the majority of the side-effects associated with the ketogenic diet aren’t usually serious, and, in fact, they can be quite common. For instance, you might experience constipation, indigestion, or mild low blood sugar. Specifically, these are often temporary and resolve as your body adapts. Furthermore, it's important to recognise that these symptoms are often manageable. Therefore, while potential side effects exist, they typically do not pose a significant health risk.

Everybody is different, it is important to find out what works best for YOU.

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