ALL ABOUT KETO DIET
As you know keto diet is very-low-carbohydrate diet (usually to less than 50 g/day) originally used as a therapy for epilepsy but now it has been widely used as one of the most common methods for treatment of obesity. You may have heard it by many different names like the ketogenic diet, low carb diet, low carb high fat (LCHF), etc.
Keto diets lead to massive reductions in blood sugar and insulin levels. Keto diets are also characterized by an increase in the proportions of protein and fats in your body.
In keto diet, your body shifts its fuel supply to run mostly on fat, burning fat 24-7. When levels of insulin become too low, fat burning can increase dramatically.
HOW TO START WITH KETO DIET:
Basically, there are three easy and convenient ways you can adapt to Start a Successful Keto Diet. There are many different ways to try a keto diet, most common starting points include
Eat the right foods.
Eat the right amount of foods. Prepare for the keto flu.
A perfect guide to start a keto diet is to have knowledge about the basics of the keto diet plan, a list of low carb foods, and delicious keto & low carb recipes.
THE MAIN POINT TO START A KETO DIET PLAN OR LOW CARB DIET IS THIS:
Restrict carbohydrates in keto diet.
The most important part is to restrict your carbohydrates to less than 20g net carbs per day for a keto diet.
Limit protein intake diet.
A keto diet must also be a low protein diet! High concentration of proteins in your diets can stress the kidneys, and also excess protein converts to glucose.
Use fat as a lever in keto diet.
The main factor to understand for you is that fat is a lever on a keto diet. Both keto and low carb are high-fat diets. Fat is a rich source of energy. Fat can be increases or decreases to gain or lose weight, respectively.
Drink lots of water in a keto diet.
You should try to get hydrated when on the keto diet as eating low carb depletes the glycogen, which burns fatter.
Other things to do included in a keto diet are:
Keep up the levels of electrolytes like sodium, potassium, and magnesium. Eat only when you are hungry. Focus on whole foods. Exercise.
PURPOSE OF KETO DIET:
The aim for a keto diet is to get more calories from protein and fat than from carbs. It works by depleting your body for its store of sugar, so it will start to break down protein and fat for energy, causing ketosis.
People follow a keto diet for the following purposes:
The main use of a keto diet in healthy people is to reduce weight. It is one of the best, fast and effective and shortest way for you to lose weight. Keto diet can help you to speed up weight loss as the keto diet is high in protein, it doesn’t leave you hungry as other diets do.
Improves heart health
Keto diet improves your heart health by reducing your cholesterol by significantly increasing HDL (“good”) cholesterol levels and by reducing the LDL (“bad”) cholesterol levels.
Diet and blood sugar levels can be the causes of acne. Eating a diet having more number of carbohydrates can alter the levels of gut bacteria and cause more dramatic blood sugar fluctuations, which ultimately influence on your skin health. So, by decreasing carb intake in a keto diet reduce some cases of acne.
Protect brain functioning
Keto diet also provides the neuroprotective benefits, it helps to prevent diseased conditions like Parkinson’s, Alzheimer’s, and some sleep disorders.
Keto diet may also be useful for children with epilepsy who continue to have seizures while on antiepileptic drugs. Keto diet also had an effect in improving the alertness and cognitive functioning in children.
For people having type 2 diabetes, a ketogenic diet can improve blood sugar control in the short term. But, the long-term effects are not still unknown.
TYPES OF KETO DIET:
The standard ketogenic diet (SKD)
In Standard ketogenic diet, carbs are typically reduced to under 50 grams per day, though stricter and looser versions of the diet and Fats should replace the majority of cut carbs and deliver approximately 75% of your total calorie intake. Protein usage should be around 20% of energy needs, while carbs are generally restricted to 5%.
On the standard keto diet, plan all meals and snacks around fat like avocados, butter, ghee, fatty fish and meats, olives and olive oil.
You need to get about 150 grams a day of fat and at the same time, you need to slash your carbs from about 300+ grams per day to no more than 50.
Targeted keto diet (TKD)
The targeted keto diet is well accepted among athletes and active individuals who live a keto lifestyle but need more carbs. It can add an additional 20-30 grams of carbs immediately before and after workouts to allow for higher-intensity exercise and enhanced recovery. The best options in targeted keto diet include fruit, dairy products or grain-based foods, or sports nutrition products. TKD can help you withstand performance during high intensity exercise
Cyclical keto diet (CKD)
Keto cycling is a way to cycle in and out of ketosis while enjoying a more balanced diet on off days. One keto cycling approach includes five days of traditional keto diet and two non-keto days per week. Some people choose to save their off days for special occasions holidays, birthdays, and vacations. For best results, eat wholesome carbohydrate-rich foods on your off days, including fruits, starchy veggies, dairy products, and whole grains.
High-Protein Keto Diet (HPKD)
This modified keto diet is quite easy for some people to follow, as it permits you to eat more protein and less fat than the standard keto diet.
In High-Protein Keto Diet it is recommended for you to eat about 120 grams of protein per day and about 130 grams of fat per day. Carbs are restricted to less than 10% of daily calories.
WHAT TO EAT IN KETO DIET?
People following the keto diet should take about 2,000-calories per day, that includes 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on the particular needs.
Protein is an important part of the keto diet. Some healthy unsaturated fats are allowed on the keto diet like nuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.
All fruits are rich in carbs, but only a few fruits are allowed in a keto diet. Vegetables are also rich in carbs are restricted to leafy greens. To reap all the health benefits of a ketogenic diet, consume these 16 foods on a regular basis.
Here are some healthy foods you can eat on a ketogenic diet.
SEAFOOD TO BE USED IN KETO DIET:
It is recommended to consume at least two servings of seafood weekly. Fish, shellfish, and salmon are very keto-friendly foods. However, the carbs in different types of shellfish vary, anyhow t shellfish can still be included in a ketogenic diet. These are all good, especially fatty fish like salmon.
Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people.
LOW-CARB VEGETABLES FOR KETO DIET:
Vegetables and other plants contain fiber, which body doesn’t digest and absorb like other carbs. Non-starchy vegetables are low in calories and carbs, but are high in many nutrients, including vitamin C and several minerals. Vegetables are a great and tasty way to eat good fat on the keto diet. They also add more variety, flavor, and color to your keto diet meals.
Most vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day.
Cruciferous vegetables like kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk. Low-carb veggies are the excellent substitutes for higher-carb foods.
CHEESE TO BE CONSUME IN KETO DIET:
Cheese is both nutritious and delicious. There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
Cheese is high in saturated fat, but it hasn’t been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease. Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition.
Avocados are incredibly healthy for you. Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier
In addition, avocados may help improve cholesterol and triglyceride levels.
MEAT AND POULTRY:
Meat and poultry are considered staple foods on a ketogenic diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium, and zinc.
They’re also a great source of high-quality protein, which has been shown to help preserve muscle mass during the keto diet. Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier.
Eggs are one of the healthiest and most versatile foods on the planet. One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a keto lifestyle. Eat them as the way you like, e.g. boiled, fried in butter, scrambled or as omelets.
Although egg yolks are high in cholesterol, consuming them doesn’t raise blood cholesterol levels in most people. In fact, eggs appear to modify the shape of LDL in a way that reduces the risk of heart disease.
Coconut oil has unique properties that make it well suited for a keto diet. In fact, coconut oil has been used to increase ketone levels in people with Alzheimer’s disease and other disorders of the brain and nervous system. Coconut oil may also help obese adults lose weight and belly fat.
The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis.
PLAIN GREEK YOGURT AND COTTAGE CHEESE
Plain Greek yogurt and cottage cheese are healthy, high-protein foods. While they contain some carbs, they can still be included in a ketogenic lifestyle. However, both can also be combined with chopped nuts, cinnamon and optional sugar-free sweetener for a quick and easy keto treat.
Olive oil provides impressive benefits for your heart. It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies.
Because it isn’t as stable as saturated fats at high temperatures, it’s best to use olive oil for low-heat cooking or add it to foods after they have been cooked.
NUTS AND SEEDS:
Nuts and seeds are healthy, high-fat and low-carb foods. Nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall. Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.
BUTTER AND CREAM:
Butter and cream are good fats to be incorporated in a keto diet. Each contains only trace amounts of carbs per serving. Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss.
Common Drinks to be used in a keto diet:
Water is your best option on the keto diet and should be the number one source of hydration. Water is excellent for digestion and fights fatigue and cravings.
No sugar and a small amount of milk or cream is fine. Coffee improves mental focus and also
provide weight loss benefits.
Black coffee: It contains zero calories and zero carbohydrates.
You can drink all types of teas like Black, green, Orange Pekoe, mint, or herbal, feel free to drink these teas. But remember, Don’t add sugar. It has the same effects as coffee.
Following teas are good to be consumed in the keto diet.
Black teas Green teas Herbal teas
Hydrating, satisfying, full of nutrients and electrolytes. Broth loaded with vitamins and nutrients.
Try to stick mostly to water. Flavor can be added if needed like or lemon/lime juice.
Other drinks which can be consumed in a keto diet are Coconut/Almond milk. Diet soda.
FOODS TO AVOID IN KETO DIET
Foods having higher carbs and sugar than full-fat versions.
Mostly found in soda, juice, sports drinks, energy drinks, candy, chocolate, and ice cream. Try to avoid sugar at all costs and especially at night time.
Avoid eating vegetables like potatoes and yams and other things like oats, muesli, etc.
Wheat products (bread or buns), pasta, cereal, cakes, pastries, rice, corn, and beer should be avoided.
Margarine should be avoided as IT contain hydrogenated fats which is bad for us.
Avoid fruits apples, oranges, bananas as they’re extremely high in sugar.
DRINKS TO AVOID ON KETO
There are many drinks that you should be avoided in any case. Beverages like soda, juice and sports drinks typically contain an entire day’s allotment of carbohydrates.
You should avoid soda in keto or any healthy diet.
Fruit juices contain a high content of sugar, so all juices will kick you out keto.
Some vegetable juices should also be avoided. Carrot juice, for example, contains almost 22 grams of carbohydrates.
Gatorade, Powerade, Vitamin Water, and energy drinks are advertised as health products but contain a high amount of sugar.
Beer is packed with carbohydrates because it’s brewed from cereal grains. One single can of beer can contain 13g of carbs.
Some very popular drinks are made with sugary syrups or contain too many carbs, like Cocktails Sugary mixers White wines
BENEFITS OF KETO DIET:
There is definitely more than one way to follow a ketogenic diet.
To ensure maximum benefits, one must understand that the keto diet that is high in healthy fats, clean sourced proteins, and tons of antioxidant-rich vegetables and herbs. The combination of these foods having lots of nutrients makes a keto diet truly therapeutic.
01. Reduced inflammation
One of the most important benefits of a keto diet is that it drastically lowers inflammation. Keto diet is so anti-inflammatory is that it allows blood sugar and insulin to stabilize.
02. Improved Fat Burning
Latest researches show that a high-fat, low-carb diet is superior to a low-fat, high-carb diet for improving weight loss and improving lipid profiles.
03. Abundant Energy
As keto diet Stabilize Blood Sugar and causes Upregulation of Mitochondrial Biogenesis so it causes an increase in energy output in the body.
04. Reduced Cravings
Keto diet provides you a balance in blood sugar and also provides the brain with stable energy, and completely eliminates cravings.
05. Mental Clarity & Sharpness
A keto diet sharpens your brain. Neurological inflammation is insidious and has been linked with depression, anxiety, and poor cognitive function. Keto diet is helpful for neurological disorders as well as generally improve mental performance.
06. Clearer Skin
Keto diet provides benefits in treating your skin conditions like eczema, acne, and psoriasis.
Reduced Risk of Chronic Disease
A keto diet protects the body against a wide array of disease processes like
Diabetes Anxiety Cancer
Auto-Immune Conditions Depression
Increased Levels of ‘Good’ HDL Cholesterol
Neurodegenerative Processes Chronic Fatigue
Fibromyalgia Heart Disease
Eating more fats and low cards in a keto diet is one of the best ways to increase HDL levels.
Lower Blood Pressure
Reducing blood pressure, or hypertension is a significant risk factor for many diseases, including heart disease, stroke, and kidney failure. Keto diets are an effective way to lower blood pressure, which should reduce the risk of these diseases and help you live longer.
Weight loss and maintenance
The main benefit of the ketogenic diet is its ability to achieve rapid weight loss. Reducing carbohydrates leads to both a significant reduction in body fat and an increase or retention of muscle mass.
Reducing reliance on diabetes medication
Because they’re so effective at reducing blood sugar levels, ketogenic diets have the additional benefit of helping people with type 2 diabetes to reduce their dependence on diabetes medication.
In the study by Westman mentioned above, 95% of the people in the study were able to reduce, or come off completely, their diabetes medication.
SIDE EFFECTS OF KETO DIET:
It is usual to experience one or more side effects
from a keto diet as the body adapts to a new way of eating. When going on a ketogenic diet, the body has to switch its fuel source from the glucose in carbohydrate to using its own fat stores, and this can lead to experiencing some of the following side effects:
Usually, these side effects are temporary and can usually be remedied.
Loss of salts
Important salts are Potassium and magnesium. There are some changes with the fluid balance that can typically occur within the first couple of weeks of a keto diet. As the fluid is passed out of the body, salts in the body can get depleted too. When on the keto diet you must keep yourself hydrated through the day.
The balanced concentration of salt is also important as this can prevent side effects such as headaches and wooziness.
Adapting a ketogenic diet can be difficult for some people. Whereas some adapt to it more easily.
Keto-adaption may result in some initial ‘brain fog’, but this will disappear once the body has fully adapted and some people feel sharper at this point. Starting a keto diet especially at the end of the first week, it is likely that some people may feel some symptoms that are similar to the flu, such as:
Fatigue Brain Fog
Changes in bowel habits
Adopting a keto diet may cause changes in bowel habits such as constipation. Maybe this caused by dehydration as you release more fluids.
Drinking plenty of water and increasing consumption of non-starchy, fibrous vegetable, legumes, nuts, and seeds, as these are all good low-carbohydrate sources of fiber.
Limiting the fat intake along with the carbs, and taking a high amount of protein can lead to diarrhea.
Muscle cramps are a possible side effect of a keto diet. Loss of minerals in the keto diet can lead to muscle cramps, especially leg cramps. One of the main causes of leg cramps on a keto diet is a condition called hyponatremia.
Bad breath, sometimes referred to as keto-breath, can sometimes occur as you enter the
fat-burning state of ketosis state of the keto diet. The problem of bad breath in a keto diet can be solved by using minty sugar-free gum or breath freshener can help mask the smell.
People on the keto diet needing to pee more often in the day. Because the body burns the stored glucose in the liver and muscles, starting a keto diet, you’ll be releasing a lot of water in the process.
Dizziness and drowsiness
During a keto diet, your body gets rid of excess water and also eliminating minerals like potassium, magnesium, and sodium too. This can cause dizziness, lightheadedness and fatigued.
Low blood sugar
Low blood sugar is another common ketosis side effect when starting a keto diet as the amount of sugar intake is reduced using a keto diet.
Headaches, Tiredness, Lethargy, Brain fog or confusion, and Irritability can be seen within the first 2-4 days of beginning a keto diet.
Trouble in sleeping while consuming a keto diet is a genuine problem. This can be caused by low levels of serotonin and insulin.
At the beginning of eating a keto diet, you might feel a slight increase in heart rate can also be observed. This problem is more common in people who normally have low blood pressure.
Reduced Physical Performance
It is often caused by consuming a keto diet and may be due to dehydration, lack of salt, as the body is trying to adjust to burning fat for fuel.