What is a ketogenic diet?
What keto diet includes?
The ketogenic diet consist of low carb, high fat diet food ingredients which are similar with low carb diet or Mediterranean diet
Which is basically lowers carbohydrate based food intake and help our liver to replace it into Fat. Lower carbohydrates intake brings ketosis condition in our body.
This makes our body more efficient in burning fat and creating energy. It helps our live to turn’s fat into ketones. This encourage more supply of energy to our body with rapid reduction in Body Fat.
Ketogenic diets significantly reduces blood sugar level and balance insulin levels. Also the ketones, has some health benefits
The ketogenic Diet or keto Diet diet is a low carb, high fat diet which offers great benefits to our health.
There are many studies which proven keto diet as one of the best diet which practically help’s to lose weight and improve Health.
Ketogenic diets shown proven benefits on controlling Blood Pressure, diabetes and cancer. Keto diet also helps to improve endorphin level and mood. It help’s to improve neuro-degenerative disease like epilepsy.
Introduction to keto diet.
The keto diet is a low carb, high fat diet which magically helps to lowers blood sugar and insulin levels and convert body metabolism from carbs and toward fat and ketones.
Types of ketogenic diets
Following Are types of the ketogenic diet which including:
Standard Keto Diet (SKD):
It is a very low carb, balanced protein and high fat based diet. Which typically contains 70% fat, 20% protein, and 10% carbs.
Cyclical ketogenic diet (CKD):
This diet Includes periodic High intake of Carbs such as 5 ketogenic days followed by 2 high carb days.
Targeted ketogenic diet (TKD):
This diet includes adding high intake of carbs followed by routine workout.
High protein ketogenic diet:
This is similar to a standard ketogenic diet, but includes more Fat / Protein Intake. The ratio is often 60% fat, 35% protein, and 5% carbs.
Out of above all ketogenic diet methods SKD or standard and high protein ketogenic diets are studied extensively. Such targeted ketogenic diets are more advanced and popular among bodybuilders and athletes.
Standard ketogenic diet (SKD), have great benefits on our health. Keto Diet here are several versions but the standard (SKD) version is the most researched, Greatly useful and most recommended.
How to achieve ketosis?
What is Ketosis?
Ketosis is a state of our body where our metabolic system produces Energy instead of carbs.
Ketosis happens inside our body when we reduce our consumption of carbohydrates which lower body sugar (glucose) which is the main cell energy producing ingredient in our body.
Ketogenic diet is proven and very effective way to enter our body into ketosis. which can be as simple as limiting carb consumption around 20 to 50 grams per day and provide fat to our body by consuming meat, fish, eggs, nuts, and healthy oils.
Following lower protein consumption is important in Keto Diet effects, because higher protein can slower body ketosis transition.
Intermittent fasting can also help to transform body ketosis in very less time.Fastine and specially intermittent fasting have many ways, such as limiting 8 hours of food intake per day and strict no eating fasting for remain 16 Hours.
Ketosis can be measured upon doctor consultation and doing pathological testing of Blood, urine, and breath tests. that can help to determine body ketosis conditions.
There are few symptoms which can show about the body ketosis formation. such as More Thirst and mouth dryness, Decrease in Appetite and frequent urination. Ketosis is a state where body metabolic uses fat for energy instead of carbs. Ketosis can be achieved very early with modified diet and intermittent fasting. Medical lab tests can also help to find symptoms to determine body ketosis condition.
Do Ketogenic diets help’s lose weight faster?
Yes a ketogenic diet is a very effective way for faster weight loss with lowering disease risks.
There are few researches made in US & UK which have proven more effectiveness of ketogenic diet for weight loss and considered as a lowest fat diet.
Ketogenic diet is one of the only diet where one can loose weight without counting calories and daily tracking of diet.
There are few studies where very low carb, ketogenic diet found little more effective for prolong weight loss than a regular less fat diet. by following keto diet on an average 2 pounds Near about 1 KG Weight in can be loose in fewer weeks.
Ketogenic diet also helps to reduce higher blood pressure and minimize Diabetes & cardiovascular diseases.
Also there is a study on 30+ adults, where just by following ketogenic diet can help loosen 1/5 of of the body fat within 8 weeks. The increased ketones, lowered blood sugar levels, and improved insulin sensitivity plays a big role in keeping diabetes, blood pressure and other cardiovascular diseases away.
ketogenic diet can help’s to lose slightly more weight than a low fat diet. which often happens with intermittent fasting.
Ketogenic diets for diabetes control
Diabetes occurred in body due to change in metabolism followed by uncontrolled Blood sugar level and improper insulin creation in our body.
ketogenic diet can help you lose excess fat which causes type 2 diabetes, and curing metabolic syndrome and pre-diabetes symptoms.
Just by following regular Ketogenic diet automatically help to improve 75% of insulin level in our body.
Ketogenic diet can help to control type 2 diabetes in Women within just 3 Months. Ketogenic diet helps to reduce A1C Hemoglobin in women. also keto diet helps in auto controlling of better body blood sugar and insulin level in just few months of regular following.
According to a st on people with type 2 diabetes by following strict ketogenic diet for 2 years helped them to loose their weight of average 12 kg.And this is an amazing weight and type 2 diabetes and better blood sugar level controlling by following ketogenic diet. Hence ketogenic diet helps to boost insulin sensitivity and fat loss in the people with type 2 diabetes.
The ketogenic diet is actually a effective weapon in improving Body and Mind cells functioning and which effective in automatically clearing neurological diseases such as epilepsy.
There are several studies in which many diseases can be treated and systematically improvement in health is discovered with just changing lifestyle such as Diet and specially going with ketogenic diet
keto diet helps in improvement on few factors such as HDL (good) cholesterol levels, Good Fat level, Balanced blood pressure, and blood sugar level which reduces risk of cardiovascular diseases.
Keto diet improved body cell functioning which can also effetive during cancer where keto diet and intermittent fasting can help to slower the growth of cancer cell’s.
Alzheimer is a critical neurological disease, but with the help of keto diet can show progress of slowing reducing Alzheimer’s disease symptoms. Few studies also sows that Keto diet can help in improving brain cells re-creation and proper functioning in case of brain injury.
Few studies proven that ketogenic diet can reduce seizures in epileptic children.
There are some reseach going on where diet such as keto diet can be used to help patient with Parkinson’s disease
Polycystic ovary syndrome (PCOS/ PCOD)
The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome
Ketogenic diet helps with healthy body cells, improved metabolic functioning, neurological, or insulin-related diseases.
Which Foods must be avoided during Keto Diet?
High carb food must be limited while following keto diet to meet good health benefit with dieting.
Below are some carb based foods which must be removed or reduced from daily diet to make it complete keto diet.
sugary and sugar based food items, starch based grains such as Rice, Cereals, wheat flour & Other Grain’s, Fruit Based heavy meals & Breakfasts, Lentils, Chickpeas, kidney beans, Root vegetables such as Carrot, sweet potatoes, Radish, Potatoes etc., Less fat mayonnaise, Fat Less sauces, Ketchup, Refined veg Cooking oil, Alcoholic beverages, Alcohol mixed drinks, wine, beer, whiskey etc to be completely removed from daily diet to meet ketosis stage and follow keto diet.
Which Foods should include in keto diet?
Below food must be included in diet to make it a complete Keto diet
such as animal products / Meat: Egg, Steak, Ham, Bacon, red meat, sausage, Turkey & chicken etc.,
Fatty Fish like Salmon, Tuna, Mackerel, Milk Products such as, Animal Natural Milk, Butte, Cream, Un-processed cheese, cheddar, goat cream, blue, or mozzarella, Nuts like Walnuts & Almonds, Seeds like Pumpkin Seed, China Seed, Flax seeds etc. Healthy Cooking Oils to be used for preparing Keto diet food such as Coconut Oil, Avocado Oil & extra virgin olive oil, Avocados, Low carb vegetables such as Green Vegetables, Onion, Pepper, Tomato, Spices can be used to prepare Keto Diet food such as Black Pepper, Herbal Spices, Salt etc,
Basic keto diet includes all low carb & high protein food item’s such as low carb Vegetable & Fruits, Fish, Eggs, Butter, meat, nuts, Avocado and using healthy oils for cooking.
1 Week Basic Keto Diet Plan
Below 1 week keto diet plan will help you to start your daily ketogenic diet :
For breakfast with Vegetable & Egg’s, tomatoes
For lunch Chicken with olive oil, Vegetable Salad with Olive & Feta cheese
For Dinner Fish cooked with asparagus & butter such as salmon or mackerel
For Breakfast Egg Omelet with ingredients like tomato, spinach, basil etc.
For lunch Nutbase milksake added with Stevia, Peanut Butter, Spinach, Cocoa & Strawberries
For Dinner: Cheese Tacos with Veg Salsa
For breakfast Nut Milk pudding with coconut and blackberries
For lunch Salad made of Vegetables, avocado, Fish or shrimp
For dinner salad of Parmesan Cheese with Pork chops & broccoli
For breakfast omelet with avocado, salsa, peppers, onion, and spices
For lunch nuts and celery sticks with guacamole and salsa
For dinner Pesto Stuffed Chicken, cream cheese, and a side of grilled zucchini
For breakfast: Greek Yogurt or whole milk yogurt added peanut butter, Berries & cocoa powder
For lunch Beef Lettuce Tacos added bell pepper slices
For dinner cauliflower & mixed veggies Salad or Soup
For breakfast cream cheese & Blueberry Topping cake & side dish grilled mushrooms or veggies
For lunch Salad of Noodles with Zucchini and beet
For dinner white fish cooked with coconut oil served with kale and Roasted Pine Nuts
For breakfast Egg fry with mushrooms or Sunny Side Egg Platter with Veg Salad
lunch: Chicken with Broccoli or Vegetable added with sesame
For dinner: spaghetti squash with Bolognese Sauce
It is very important in keto diet to continue use of vegetable & meat with frequent intervals to meet different nutritional needs of our body. In ketogenic diet it is important always to prefer low carb food items and higher protein intake and also vegetable & fats food nutrition is important in ketogenic diet
During snacking in ketogenic diet few items can be tries such as olives, nuts and seeds. 90% dark chocolate, full fat greek yogurt with cocoa & Nut powder, strawberries, cottage cheese, avocado, Boiled or Fried Eggs prepared with Healthy Oil or no oil etc.
Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.
How to prepare yourself for a Keto Dieting?
It is very important to prepair yourself Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can use to make it easier.
Start by familiarizing yourself with food labels and checking the grams of fat, carbs, and fiber to determine how your favorite foods can fit into your diet.
Planning out your meals in advance may also be beneficial and can help you save extra time throughout the week.
Many websites, food blogs, apps, and cookbooks also offer keto-friendly recipes and meal ideas that you can use to build your own custom menu.
Alternatively, some meal delivery services even offer keto-friendly options for a quick and convenient way to enjoy keto meals at home.
Look into healthy frozen keto meals when you’re short on time
When going to social gatherings or visiting family and friends, you may also want to consider bringing your own food, which can make it much easier to curb cravings and stick to your meal plan.
Reading food labels, planning your meals ahead, and bringing your own foods when visiting family and friends can make it much easier to stick to the ketogenic diet.
Tips for eating out on a ketogenic diet
Many restaurant meals can be made keto-friendly.
Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.
Egg-based meals are also a great option, such as an omelet or eggs and bacon.
Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.
At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream. For dessert, ask for a mixed cheese board or berries with cream. When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.
Side effects and how to minimize them
Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.
There’s some anecdotal evidence of these effects often referred to as the keto flu. Based on reports from some on the eating plan, it’s usually over within a few days.
Reported keto flu symptoms include diarrhea, constipation, and vomiting. And Other less common symptoms include: poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, decreased exercise performance.
To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.
A ketogenic diet may imbalance water and mineral balance of your body, Hence by adding extra salt in meals or taking mineral supplements can help. It is important to Talk to your doctor about ketogenic diet and your body nutritional needs.
At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.
Taking mineral supplements while following ketogenic diet can help in improving health.
When there is a Risks of the keto diet
Following keto diet for long term may have some negative effects as follows
low protein in the blood
extra fat in the liver
Anyone taking this medication should avoid the keto diet.
More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices.
There are few side effects of keto diet on our body, and hence it is important to consult with doctor before regularizing keto diet plan for self or any family member.
Supplements for a ketogenic diet
Ketogenic diet don’t need any type of supplements but below items can be useful.
MCT oil. Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.
Minerals. Added salt and other minerals can be important when starting out due to shifts in water and mineral balance.
Caffeine. Caffeine can have benefits for energy, weight loss, and performance.
Exogenous ketones. This supplement may help in increasing body’s ketone levels.
Creatine. Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.
Whey. Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake
Certain supplements can be beneficial on a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.
Frequently asked questions regarding Ketogenic Diet
Below are few common questions and their answers based on ketogenic diet.
Can I ever eat carbs again?
Yes. However, it’s important to significantly reduce your carb intake initially. After the first 2 to 3 months, you can eat carbs on special occasions — just return to the diet immediately after.
Will I lose muscle?
There’s a risk of losing some muscle on any diet. However, protein intake and high ketone levels may help minimize muscle loss, especially if you do weight lifting.
Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as on a moderate carb diet exercise is equally needed to get effects of Keto Diet on our Body.
How much protein can I eat?
Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.
What if I am constantly tired, weak, or fatigued?
You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. A supplement like MCT oil or ketones may also help.
My urine smells fruity. Why is this?
Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis
My breath smells. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
I heard ketosis was extremely dangerous. Is this true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is usually fine for healthy people. Speak to your doctor before starting any new diet.
I have digestion issues and diarrhea. What can I do?
This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies
The bottom line
A ketogenic diet can be great for people who:
are looking to improve their metabolic health
It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
It may also not be sustainable for some people’s lifestyles and preferences. Speak with your doctor about your eating plan and goals to decide if a keto eating plan right for you.
Thanks for reading,