Ketogenic

Rapid weight loss with short term health benefits; max use 3-6 months due to long term risks

Recommended For

Acne, Alzheimer's, Appetite control, Blood pressure, High, Blood sugar, High, Brain injuries, Cancer, Cholesterol, high, HDL (good), Cholesterol, high, LDL (bad), COPD, Depression, Diabetes, Epilepsy/seizures, Fatigue, Heart disease prevention, treatment, Insulin resistance, Inflammation, Multiple sclerosis, Parkinson's disease, Polycystic ovarian syndrome (PCOS), Weight loss.

Diet Goals

High fat, low carb diet

  • Net carbs = [Carbs - Fiber]
  • If 20-50 grams net carbs/day, ketosis begins in 2-4 days
  • Diabetics: Fasting can cause serious complications; talk to MD if ANY medical conditions
Keto causes rapid weight loss with high fat and no carbs but causes inflammation & increased risk of heart attack and stroke long term.

Food Recommendations

Foods to Eat

Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Olive oil: Extra virgin olive oil contains more antioxidants, vitamins
Full fat dairy: Milk, most yogurts & cheeses are naturally gluten free
Meat: Beef, poultry, fish, pork, sausage, lamb, deli meat
Veggies, Leafy greens: Lettuce, kale, spinach, romaine, arugula
Soy protein: Tofu, soy milk, edamame, miso, tempeh, natto

Foods to Avoid

High carbs: White foods: Rice, potatoes, pasta, bread, crackers
Baked goods: Cakes, cookies, muffins, pizza, pastries
Whole grains: Wheat bread or pasta, oatmeal, popcorn
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes
Sugary drinks: Soda, coffee drinks, energy drinks, fruit juice, smoothies

Diet Rules

Additional Information

Research

In one study, the ketogenic group lost 24.4 pounds compared to 15.2 lbs in the higher carb group.
Conflicting studies on triglycerides, cholesterol on keto diet; may depend on quality of fats consumed. Talk to MD before keto.
New studies have linked low-carb diets to increased risk of atrial fibrillation; 5x risk of stroke and heart attack w/AFib.

Caveats

Ketosis can be fatal for diabetics; blood too acidic; can damage liver, kidneys, brain.
Keto can lower cholesterol with weight loss; short term can elevate lipids; check levels.
Muscle loss from keto diet slows metabolism; muscle burns more calories than fat.
Ketosis can stress your kidneys; can worsen progression of chronic kidney disease.

References

Blackburn, K. (2018). What you need to know about the ketogenic diet. The University of Texas MD Anderson Cancer Center. https://www.mdanderson.org/publications/focused-on-health/what-you-need-to-know-about-the-ketogenic-diet.h20-1592202.html
Ciccarelli, D. (2021). The Keto Food Pyramid: Here’s How (+ What) To Eat on Keto. KETO. https://perfectketo.com/keto-food-pyramid/
Dashti MD PhD FICS FACS, H., Mathew MSc PhD FRCPath, T., Hussein MB ChB, T., Asfar MB ChB MD FRCSEd FACS, S., Behbahani MB ChB FRCS FACSI PhD FICS FACS, A., Khoursheed MB ChB FRCS FICS, M., Al-Sayer MD PhD FICS FACS, H., Bo-Abbas MD FRCPC, Y., & Al-Zaid BSc PhD, N. and. (2004). Long-term effects of a ketogenic diet in obese patients. NIH, National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
Eenfeldt MD, A. (2021). How to gain weight on low carb or keto. Diet Doctor. https://www.dietdoctor.com/low-carb/gain-weight#how
Eenfeldt MD, A. (2022). Eating low carb or keto when breastfeeding. Diet Doctor. https://www.dietdoctor.com/low-carb/when-breastfeeding
Gordon RDN, B. (2019). What is the Ketogenic Diet? Eat Right. Academy of Nutrition. https://www.eatright.org/health/weight-loss/fad-diets/what-is-the-ketogenic-diet
Diet Review: Ketogenic Diet for Weight Loss. (2018). Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
London MS RD CDN., J. (2018). The 5 Most Common Arguments for the Keto Diet, Debunked. Good Housekeeping. https://www.goodhousekeeping.com/health/diet-nutrition/a47892/keto-diet-questions-answers/
Mac, L. (2020). Vegetarian Keto Diet: How to Make It Work. KETO. https://perfectketo.com/ketogenic-diet-for-vegetarians/
Mullens BSc, A. (2021). Is low carb and keto safe during pregnancy? DietDoctor.com. https://www.dietdoctor.com/low-carb/pregnancy
Palinski-Wade RD, E., & Migala, J. (2021). Ketogenic Diet 101: A Complete Scientific Guide to Keto. Everyday Health. https://www.everydayhealth.com/diet-nutrition/ketogenic-diet/
Puppala, Dr. V. K. (2018). Ketosis and the Anti-Inflammatory Diet for Pain Management. Comprehensive Spine & Pain. https://comprehensivespinepain.com/ketosis-diet-pain-management/
Slajerova, M. (2022). Total Carbs or Net Carbs What Really Counts? KetoDiet. https://ketodietapp.com/Blog/post/2014/11/30/Total-Carbs-or-Net-Carbs-What-Really-Counts
Spritzler RD, F., CDE. (2023). Carbohydrates on a keto or low carb diet. Diet Doctor. https://www.dietdoctor.com/low-carb/keto/carbohydrates
Weil MD, A. (n.d.). The Ketogenic Diet. Andrew Weil, MD. https://www.drweil.com/diet-nutrition/diets-weight-loss/ketogenic-diet/
Winwood, R. (2018). The Ketogenic Diet for COPD Part 1. COPD.net. https://copd.net/living/ketogenic-diet/
Yamut RN, T. (2022). What is the Vegetarian Keto Diet? Benefits, Drawbacks, Food List, and Meal Plan. Perfect Keto. https://perfectketo.com/vegetarian-keto/