A Ketogenic Diet is widely known for a low carb diet. In this diet, the body produces ketones in the liver to be used as energy.
Fact: When you eat high carbs meal, your body produces insulin and glucose.
And, when you eat high carbs, glucose is being used as primary energy. Hence, your fats are not needed and are stored in the body. A high carb diet uses glucose as the primary source of energy. When you lower the carbs from your diet, your body is induced into a state called ketosis.
The main goal of a keto diet is to force your body into this metabolic state – ketosis. You don’t have to punish yourself by being hungry, but by eliminating carbs from your diet.
When you eat fats and carry away carbs, it will start burning ketones as the primary energy source.
Following the keto diet properly can offer you a number of health benefits. Some of them are mental performance benefits, weight loss, and much more.
Here are the different kinds of Ketogenic Diets you must know:
High-protein ketogenic diet: This diet includes more protein. The ratio is usually 60% fat, 35% protein, and only 5% carbs.
Standard ketogenic diet: This diet is a very low-carb, medium-protein and high-fat diet. It usually contains 75% fat, 20% protein, and 5% carbs.
The targeted ketogenic diet (TKD): This diet lets you add carbs around workouts.
The cyclical ketogenic diet (CKD): in this diet, you will have 5 ketogenic days followed by 2 high-carb days.
Notes: In fact, high-protein and standard ketogenic diets have been studied broadly until today.
So you have decided to get in shape. That’s Great!
Well, you’re not alone in this category. There are many people like you struggling to lose fat.
The ketogenic diet has become increasingly popular in the last two years. And, people are getting crazy about this diet. So before you start, make sure you know the science behind it and all the side effects related to it.
Now that you know what the ketogenic diet is for, it is time for you to know about the ultimate keto food you should have in your diet.
High-quality protein food is important when you go on a ketogenic diet. Seafood is a great source of healthy fats like omega-3 fatty acids, and other essential nutrients like protein and selenium.
Low Carb Veggies
Low carb veggies are high in fiber, minerals, vitamins, antioxidants, etc. Try to avoid starchy veggies like beets, carrots, turnips, regular and sweet potatoes.
Low Sugar Fruits
Even if you are almost eliminating carbs and sugar, some fruits are still fine to eat on the ketogenic diet. Make sure you are aware of the quantity. The fruits that you must avoid while keto diet are apples, pears, bananas, pineapples, papayas, and grapes, etc.
Meat, poultry, and eggs
As you are on a keto diet, you have to focus on quality rather than quantity. The ketogenic diet contains lots of animal proteins. It is vital to get organic poultry and meat because they are able to digest it properly.
Nuts and Seeds
You cannot ignore nuts and seeds when you are on a keto diet as they are your best friends in this case. Nuts and seeds are filled with protein to keep you fuller for longer in between meals.
Dairy products are a good source of healthy fats, protein, and calcium. So you cannot ignore them while on a ketogenic diet. Make sure you know the quantity.
Healthy fats are going to be the clear winner in the keto diet. Oils, from nuts like walnuts or fruits like olives, are a great source of healthy fats and they are, of course, keto-friendly.
Coffee and Tea
Well, there is good news for all the coffee and tea lovers. Going keto does not mean you have to abandon your caffeine or tea.
Are you a chocolate lover? Well, This is the best thing in the ketogenic diet because people love chocolates more than anything else. However, you need to make sure that the chocolate you are eating has at least 70 percent cacao in it.
Foods to Avoid
As you are on a ketogenic diet, it means any food that is high in carbs must be restricted.
Let us discuss some of the foods you must avoid while following the keto diet.
Fruit juice, Soda, cake, smoothies, candy, ice cream, etc.
Starches or Grains
Rice, cereal, pasta, wheat-based products, etc.
All fruits, excluding small pieces of berries like strawberries.
Legumes or Beans
Kidney beans, peas, chickpeas, lentils, etc.
Sorry (Sweet potatoes), Potatoes, parsnips, carrots, etc.
Low-Fat or Diet Products
These are processed foods and are high in carbs.
Some Or Condiments Sauces
Avoid condiments that contain unhealthy fat and sugar.
Reduce the use of processed mayonnaise, vegetable oils, etc.
As alcohol contains carb, it must be avoided.
Benefits of Ketogenic Diet
Now that you know what to eat and what not to eat, it’s that time of the blog. Oh! I mean, let us discuss the benefits of the keto diet.
Ketogenic Diets Can Help You Lose Weight
The ketogenic diet is proven to be a powerful way to lose weight and lower risk factors for disease.
As a matter of fact, some research says that the keto diet is better to the recommended low-fat diet.
One of the best things in the ketogenic diet is that you don’t have to count your calories.
There are many reasons why this amazing diet is far better than a low-fat diet. The increased ketones, improved insulin sensitivity, and lower blood sugar levels may also play a main role.
“NOTE: To know more about weight loss, and muscle gain, read this article”.
Other Health Benefits of Ketogenic diet
Along with weight loss, there are many other health benefits you will get while practicing the keto diet.
The keto diet can strengthen risk factors like HDL cholesterol levels, body fat, blood sugar, and blood pressure.
The ketogenic diet is being used to treat many kinds of cancers and slow tumor growth lately.
It may lower the symptoms of Alzheimer’s disease and slow its growth.
According to the study of animals, it was found that the ketogenic diet can lower concussions and help recovery after brain injury.
As you are eating less sugar and processed foods, a ketogenic diet can help improve acne.
Side Effects of Ketogenic Diet
Every coin has two faces. But, you don’t have to worry about anything because the side effects are in the beginning only.
And, it is called keto flu and is usually lasts for a few days only.
In the beginning, you will have poor energy, sleep issues, increased hunger, digestive discomfort, nausea, and decreased exercise performance.
To diminish this, try a regular low-carb diet for the first few weeks. By doing this, your body will burn more fat before you completely do away with carbs.
You should include 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium every day as this diet can change the water and mineral balance of your body.
At last, the Ketogenic diet is great, but not for everyone.
It can be really amazing for people who are diabetic, overweight, or who are looking to improve their metabolic health.
It may not be adequate for athletes or people who want to gain muscles.
Last but not least, in order to get results, you need to stick to it for the long-term.