The Ketogenic Diet: Ultimate Guide
The Ketogenic diet is a low-carbohydrate and high-fat content diet. It has several health benefits like weight reduction, diabetes management, etc. Read this article to learn more!
In the Ketogenic diet carbohydrates in the meal are reduced to a very low amount which is then replaced with fat so that the body burns fat for energy. This helps in weight loss and other diseases.
The ketogenic diet (also called Keto Diet) is a diet that is very low in carbohydrates and high in fat, it has many health benefits.
This diet helps in losing weight and significantly improves your health.
The ketogenic diet can be helpful in diseases like cancer and diabetes.
This article will discuss the basics of Keto, the types of Keto, the food to be eaten in Keto, its benefits and drawbacks, and the risks involved in it.
Table of Content
· What are the basics of the Keto?
· What is the definition of Ketosis?
· What are the benefits of Keto Diet in weight loss?
· Is the Keto diet good for diabetic and pre-diabetic people?
· What foods should I avoid on a Keto?
· What foods should I eat on a Keto?
· What does a Keto meal look like?
· What are the tips for the Keto Diet?
· What are the drawbacks of the Keto diet?
What are the basics of the Keto?
In the Ketogenic diet carbohydrate consumption is low and fat consumption is high.
Lower consumption of carbohydrates is replaced with fat. This transforms the body’s metabolism to a state called Ketosis.
In ketosis, the body efficiently starts burning fat for energy. Fat in the liver is also converted into ketones which acts as an energy for the brain.
Ketogenic diets help regulate blood sugar and insulin levels.
Note: The Keto diet is low in carbohydrates and high in fat content. It regulates blood sugar and insulin and transforms the metabolism from carbohydrates to fat and ketones.
What are the types of Keto?
Following are the types of the keto diet and what you eat depends on that type. They are:
· Targeted Ketogenic Diet (TKD):
In Targeted Ketogenic Diet (TKD) you can have carbs while exercising.
· Cyclical Ketogenic Diet (CKD):
In Cyclical Ketogenic Diet (CKD) there are cycles of Ketogenic Diet and Carbohydrates. For example, you can have 6 Ketogenic days followed by 1 high carbs day.
· Standard Ketogenic Diet (SKD):
In this diet carbohydrates are low, protein is moderate and fat is high. This diet contains around 70% fat, 20% protein, and 10% carbohydrates.
· High Protein Ketogenic Diet:
As the name signifies High Protein Diet has a high protein content of 35%, fat 60%, and carbohydrates 5%.
Although, the Standard Ketogenic Diet and High Protein Ketogenic Diet are generally practiced. The cyclical ketogenic diet and targeted ketogenic diet are for professionals.
We will discuss mainly the Standard Ketogenic Diet, however, most of the principles also apply to other versions.
Note: There are many types of Keto diets. A Standard Keto Diet (SKD) is mostly recommended.
What is the definition of Ketosis?
In ketosis body’s metabolism uses fat as fuel rather than carbs.
It happens when you drastically reduce carbohydrate consumption, checking your glucose supply to the body which is the only energy source.
To initiate Ketosis one has to follow the ketogenic diet. In this process, one has to reduce carbs consumption to 25 to 45 grams per day and substitute it with fats from different sources.
One should also take a moderate amount of protein during ketosis because if consumed in a high amount protein can be converted into glucose which can affect ketosis.
Intermittent fasting can also help in ketosis. Intermittent fasting is of various types, the most famous is eating for 8 hours and fasting for 16 hours of the day.
For measuring if the body has entered ketosis many tests are available such as blood tests, urine tests, and breath tests. These tests measure the amount of ketones produced by the body.
Some symptoms such as thirst increase, dryness in the mouth, and increased urination also indicate if the body has entered ketosis.
Note: In Ketosis body uses fat for fuel rather than carbs. Diet modification and intermittent fasting can make ketosis faster. With the help of symptoms and tests, we can know if the body has entered ketosis.
What are the benefits of Keto Diet in weight loss?
A ketogenic diet reduces weight and helps with other diseases.
One of the pros of this diet is that you need not count calories to lose weight or monitor your food.
The ketogenic diet is more useful for weight loss than any other diet low in fat.
The Keto diet is useful in losing extra weight than other diets.
It also helps in regulating the blood pressure and controlling the triglycerides.
Keto diet helps lose more body fat than any other diet low in fat.
Other factors due to ketosis such as controlled blood sugar levels, and better insulin sensitivity also help lose weight.
Note: A Ketogenic diet helps losing weight and keeps you fuller with less hunger.
Is the Keto diet good for diabetic and pre-diabetic people?
High Blood Sugar, abnormal insulin, and changes in metabolism result in Diabetes.
In the ketogenic diet, you lose extra body fat which is one of the main causes of prediabetes and type 2 diabetes.
Some studies show that the ketogenic diet improves insulin sensitivity.
It also reduces hemoglobin A1C, a sign of blood sugar management.
Body weight has a link to type 2 diabetes, the keto diet reduces body weight which helps in regulating diabetes.
Note: The ketogenic diet improves insulin sensitivity and reduces body fat resulting in health benefits for people having diabetes.
What are some more benefits of the Keto Diet?
The Ketogenic diet was found to cure neuro-diseases like epilepsy.
Keto diet can help improve heart health. It improves HDL (good) cholesterol.
The diet can slow the progression of Alzheimer’s disease.
It can also help in curing traumatic brain injuries.
Note: The ketogenic diet has various health benefits for the heart and brain.
What foods should I avoid on a Keto?
Carbohydrates-rich food should be avoided.
The following foods should be reduced or avoided on a ketogenic diet:
· Foods high in Sugar: Ice Cream, cakes, sweets, etc.
· Fruits: All fruits except fruits like strawberries.
· Grains: Rice, Pasta, Wheat, etc.
· Beans and legumes: Kidney beans, lentils, chickpeas, etc.
· Low-fat products: salad dressing, low-fat mayonnaise, etc.
· Sauces: honey mustard, ketchup, barbecue sauce, etc.
· Alcohol: Wine, Liquor, Beer, etc.
Note: Restrict foods rich in carbohydrates, sugars, rice, potatoes, and many fruits.
What foods should I eat on a Keto?
You should consume these foods:
· Meat: bacon, chicken, red meat, turkey
· Fish: salmon, tuna, mackerel
· Eggs: whole eggs
· Cream and Butter: heavy cream and butter
· Cheese: mozzarella, cheddar, cream cheese
· Seeds and Nuts: Flax seeds, chia seeds, almonds
· Healthy Oils: olive oil and avocado oil
· Avocados: whole avocado
· Veggies low in Carb: tomato, onion, pepper
Note: Your diet should be based on meat, fish, eggs, cheese, nuts, healthy oils, and veggies low in carbohydrates.
What does a Keto meal look like?
A keto meal is not at all boring. You can add various items according to your taste and keep switching between the items.
Meats and fats can be combined with veggies to get all the nutrients required for the body.
What Snacks do you eat during Keto?
There are a variety of healthy snacks available for the Keto. Some of them are:
· Cheese
· Drak Chocolates
· Nuts
· Fatty meat or Fish
· Full-fat Greek Yoghurt
Note: You can have many snacks like cheese, dark chocolates, nuts, etc. There are plenty of options.
What are the tips for the Keto Diet?
Initially, you may find it hard to start the Keto diet, but following some steps can make it easier.
· If you have less time you can have frozen meals.
· Look for the quantity of fat, carbohydrates, and proteins on the label of the food items.
· You can plan your meals a day before.
· You can carry your food when you are at social events.
Note: Following some easy steps, Keto can be easy to follow. It may take time but gradually the body will adapt.
What to eat when going out on a Keto diet?
Avoid food having high carbs such as rice, burgers, or desserts.
Choose restaurants that can customize your food.
Instead of deep-fried food, you can have veggies and cheese.
You can have Egg dishes like Omletes.
Meat and fish dishes are also a good option, make sure they are not deep fried.
Note: You can enjoy your outing even when you are on Keto, replacing carbs with meat, fish, and eggs will do the job.
What are the drawbacks of the Keto diet?
Generally, the Keto diet is safe but there can be some minor symptoms while the body adapts.
These symptoms are called Keto flu. It can cause diarrhea and constipation but these symptoms are short-term.
Initially, Keto can cause poor energy and hunger issues.
Sleep patterns can also become irregular during the initial days.
To overcome these side effects, carbohydrates should not be stopped abruptly but gradually. Gradually minimizing carbohydrates will give the body time to adapt.
Avoid eating a calorie-conscious diet initially to overcome low energy.
You can take some mineral supplements to fulfill mineral deficiency.
Note: There are some minor side effects of the keto diet which are short-term. Gradually stopping carbohydrates can be helpful.
What are the risks of a Keto Diet?
Following a Keto diet for a longer period can have some risks.
· It can cause kidney stones.
· Protein content in the blood gets low.
· Liver can become fatty.
· There can be micronutrient deficiency in the body.
Note: Consult your doctor if you have any side effects due to the long-term diet.
Conclusion:
In the ketogenic diet, you reduce the quantity of carbohydrates in your meals and increase healthy fats so the body goes into ketosis.
In ketosis, the body uses fats as an energy source rather than carbohydrates resulting in weight loss.
However, Consult your doctor before starting any long-term diet plan.
Frequently Asked Questions.
Some general questions on Keto are as follows:
When can I have carbs again?
You can have carbs occasionally. The key is to continue the diet just after that.
What will happen to my muscle mass?
You can lose some muscles during the process but protein intake can counter that can help maintain muscle mass.
Why does my urine smell fruity?
It is not a problem. The fruity smell in the urine is due to the discharge of by-products during ketosis.
How much time will it take to lose weight in Keto?
It varies from person to person. Initially, you will lose water weight after that fat reduction starts. Keto diet will help you lose a significant amount of weight.
For whom Keto diet is useful?
The Keto diet is helpful for people trying to lose weight, are diabetic, and are trying to improve their metabolism.
This diet is not for people who try to gain muscle and weight.