Ketogenic Diet: A Complete Guide
The ketogenic diet is one of the most popular diet plans nowadays. In this article you will learn what the keto diet is, how it works and why more and more people from all over the world follow it faithfully. You will also learn what the different types of ketogenic diets are and discover the most important tips if you want to successfully integrate this particular diet into your daily routine.
What is the ketogenic diet?
This is a diet high in fat and low in carbohydrates.The goal of this diet is to get the body to the stage called ketosis.During ketosis, the body breaks down fat stores in order to get energy, instead of using the energy provided by carbohydrate consumption. Ketosis occurs when you consume 50 grams (or less) of carbohydrates per day and 100 grams (or more) of protein per day.
The different types of ketogenic diet
The ketogenic diet has many different variants.
Typical Ketogenic Diet: This is a diet with very low carbohydrate intake, moderate protein content and high fat content. Usually 75% of the consumed calories come from fat, 20% from proteins and 5% from carbohydrates.
Cyclic Ketogenic Diet: It is the program that includes five days of ketogenic diet and two days of diet high in carbohydrates.
Targeted Ketogenic Diet: This diet allows the intake of carbohydrates before and after training and intense exercise.
High Protein Ketogenic Diet: It is a version of the standard, high protein ketogenic diet. The percentage distribution should be 60% fat, 35% protein and 5% carbohydrates.
The standard and high protein keto diet are the most common types of ketogenic diet. The other two forms are aimed primarily at athletes and bodybuilders.
How does the ketogenic diet contribute to weight loss?
One of the most well-known benefits of the ketogenic diet is its contribution to weight loss, putting the body
in a metabolic state known as ketosis. Ketones are produced when the liver breaks down fat and these
molecules are used as fuel in tissues throughout the body.
One of the main reasons that more and more people prefer this diet is because it allows them to eat until
they are full, while at the same time losing weight (although counting calories is not necessary).Blood ketone levels rise after an overnight fast or during periods of low carbohydrate intake, such as intermittent fasting.
Other benefits of the ketogenic diet
The ketogenic diet not only contributes to weight loss, but also has many other benefits, both for physical and mental health:
Cancer: The ketogenic diet is being investigated for its ability to prevent cancer.
Heart Disease: This type of diet helps lower cholesterol, improve blood pressure and lower blood sugar levels.
Alzheimer's: Elevated ketone levels have been shown to reduce the symptoms of Alzheimer's disease.
Epilepsy: The keto diet helps control seizures.
Parkinson's disease: Elevated ketone levels improve the motor symptoms of Parkinson's disease.
Polycystic Ovary Syndrome: Studies show that ketones help with the symptoms of PCOS by lowering insulin levels.
Ketogenic diet: What we eat
The foods you can eat in the ketogenic diet depend on the diet you follow. For example, if you have to choose the ketogenic diet as a treatment for cancer, then the food should be extremely healthy, without sugar and further processing.
In general, however, there are two types of ketones:
Fat ketones
Ketones from proteins
In any ketogenic diet, the most important thing to remember is to keep carbs as low as possible. However, if you want to get all the necessary nutrients, you can get supplemental vitamins and minerals from your pharmacy.
In general, a ketogenic diet will be based on the following foods:
Cheese: Raw cheeses such as cheddar, goat, cream, blue or mozzarella
Eggs: Boiled or scrambled eggs
Meat: Beef, pork, poultry. Processed meat should be avoided, as it contains a high amount of sodium and saturated fat.
Low carb vegetables: Focus on eating lower carb vegetables such as spinach, broccoli, asparagus and more.
Healthy oils: Extra virgin olive oil, coconut oil, avocado oil, etc.
Spices and sauces: Salt, pepper, garlic powder, etc.
Sugar-free drinks: Coffee, tea
Fruits with low carbohydrates: Blackberries, blueberries, strawberries, etc.
Butter and sour cream
Fish rich in fat: Salmon, trout, tuna, mackerel etc.
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What foods should you avoid in the ketogenic diet
Avoid foods high in sugar and carbohydrates. In any type of ketogenic diet, also avoid processed meat, as it contains high amounts of sodium and saturated fats that prevent ketosis. Avoid alcohol and alcoholic beverages, as they tend to hide sugars that lead to weight gain. Alcohol consumption can also lead to an accumulation of acetaldehyde in the body, which is toxic to cells.
In general, the following foods should be avoided during the ketogenic diet:
Fruits: All fruits, except small portions of berries, such as strawberries.
Starchy vegetables: Potato, corn, peas.
Legumes: All beans, lentils, soy, peanuts.
Wheat and cereals: Pasta made from wheat flour, such as spaghetti and bread.
Sugary foods: Soda, fruit juices, smoothies, cakes, ice cream, candies, etc.
Low fat products (low fat diets): Light mayonnaise or ketchup, salad dressings and spices
Alcohol: Beer, wine, liqueur, mixed drinks
Tips for successful results
To see the results you want from the ketogenic diet, you can follow the following tips:
Drink plenty of water. The human body is made up mostly of water and needs it to function properly. According to experts, we should drink at least two liters of water a day for good health. This is even more true of the ketogenic diet, as the kidneys constantly flush out excess ketones, which can lead to dehydration.
Avoid all soft drinks, even diet.
Consider taking supplements such as magnesium and potassium. Magnesium helps with constipation and energy levels. Potassium helps regulate fluid balance and avoids the muscle cramps that often occur in those who follow a ketogenic diet.
It would be good to know or be informed about the foods to which you are sensitive before starting the diet.
Make sure you get enough protein in your diet so you do not lose muscle mass.
Get snacks in case you are hungry. Options such as dark chocolate or Greek yogurt with full fat and nuts are good alternatives.
Add exercise to the keto diet to improve overall health. Exercising while on the Keto diet is critical for keeping a healthy physique and an active lifestyle. You should aim to work up to 3-5 times a week, utilizing a mix of cardio and weight training. To burn fat, you should engage in moderate to low-intensity workouts such as jogging, cycling, circuit training, or swimming that preserve your pulse rate at around 70% of your maximum heart rate.
Meal planning ahead of time may be advantageous and can aid you save time during the week.You may create your own unique menu by using keto-friendly recipes and meal ideas.
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Is the ketogenic diet right for me?
The ketogenic diet can be a great way to lose weight and can offer other health benefits, such as reducing the risk of heart disease. According to studies dieters lost considerable amounts of weight quickly, with little adverse effects, and the majority of them kept the weight off after a year. So people who are overweight, have diabetes, and want to enhance their metabolic health may benefit from a ketogenic diet. It may be less ideal for top athletes or those looking to bulk up quickly.
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