Keto Basics
The ketogenic diet or keto diet, is a low carb, high fat diet with both good and bad side effects.
Many studies and research have shown that this type of diet can help you lose weight and improve your health.
The keto diet is also known to have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.
So, the keto diet is not only known for helping in weight loss but also helps against other disease which its why its one of the most popular low carb diet.
How does the keto diet work?
So, we know what the keto diet is and now, we should also know how the keto diets works.
It is the act of reducing carbohydrate intake and replacing it with fat. Having a reduction in carbs puts your body in a metabolic state called ketosis
Having this happen to your body will becomes efficient at burning fat for energy. Fat turns into ketones in the liver, this feeds your brain so your brain is also happy.
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. Along with the increased ketones, has some health benefits
What Is ketosis
Ketosis is a metabolic state in which your body uses fat for fuel or energy instead of carbs.
It occurs when you reduce your consumption of carbohydrates. By limiting your body’s supply of sugar (glucose), which is the main source of energy for the cells.
Then the body will burn fat to provide energy for the body.
Keto diet is a very effective way to enter ketosis. It involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and oils.
Here are some symptoms that will indicate that you have entered ketosis, such as increased thirst, dry mouth, and decreased hunger or appetite, frequent urination
Also, it is important to moderate your protein consumption. This happens in your body because protein can be converted into sugar.
If consumed in high amounts, which will slow your transition into ketosis.
Lists of food that should be eaten
- fatty fish: salmon, trout, tuna, and mackerel
- eggs: pastured or omega-3 whole eggs
- cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
- nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- meat Like red meat, steak, ham, sausage, bacon, chicken, and turkey
- healthy oils: extra virgin olive oil, and avocado oil
- avocados: whole avocados or freshly made guacamole
- butter and cream: Grass-fed butter and heavy cream
- low carb vegetable: green veggies, tomatoes, onions, peppers, etc.
- condiments like salt, pepper, herbs, and spices
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Lists of foods that should be avoided while on the keto diet
If you are on the keto diet, there are foods that is needed to be reduced or not consumed at all on a ketogenic diet:
· Sugary foods: sugary foods may include Candy, Cakes, Cookies. Pies and cobblers, sweet rolls, pastries, and doughnuts, Dairy desserts, such as ice cream and yogurt, Sugar sweetened drinks, such as soft drinks, sports drinks, energy drinks, and juice drinks.
grains or starches: wheat-based products, rice, pasta, cereal, etc.
fruit: all fruit, except small portions of berries like strawberries
beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
low fat or diet products: low fat mayonnaise, salad dressings, and condiments
some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
unhealthy fats: processed vegetable oils, mayonnaise, etc.
alcohol: beer, wine, liquor, mixed drinks
sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc
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Healthy Keto Snacks
When you get hungry between meals, which does happen often at first so here are some healthy, keto-approved snacks:
- fatty meat or fish
- cheese
- Olives
- a handful of nuts or seeds
- one or two hard-boiled or devilled eggs
- Ninety percent dark chocolate
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- Beef jerky
- smaller portions of leftover meals
source: Healthline.com
Types of ketogenic diets
There are many versions of the ketogenic diet, including:
- Standard ketogenic diet (SKD): This is an exceptionally low carb, moderate protein, and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs
- Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as five ketogenic days followed by 2 high carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High protein ketogenic diet: Is like the normal keto diet but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
Source: Healthline.com
Other Benefit of Keto Diet
Apart from weight loss, the keto diet has proven to offer plenty of other health benefits such as cancer, increases brain functionality,
Helps in cancer cases
According to one research, the ketogenic diet may be a safe and effective supplementary treatment for patients who are undergoing chemotherapy or radiation therapy for specific malignancies. This is because it would cause cancer cells to experience more oxidative stress than normal cells, causing them to perish.
Although some evidence suggests that the ketogenic diet may help with cancer therapy, there are few trials in this area. To completely comprehend the potential advantages of the ketogenic diet in cancer prevention and therapy, additional research is needed.
Increases brain functionality
The ketones created during the keto diet have neuroprotective qualities, which mean they help build and protect the brain and nerve cells, according to many studies.
As a result, a ketogenic diet may help prevent or treat illnesses like Alzheimer’s disease.
However, further research on the neurological effects of a keto diet is needed.
For diabetes
Diabetes is characterized by changes in the metabolism of the body. High blood sugar, and impaired Insulin function. The keto diet helps reduce the blood sugar in the body. The Keto diet helps to burn fat, which is related to type 2 diabetes, pre- diabetes, metabolic syndrome
Epilepsy. Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children
Alzheimer’s disease. Keto diet may help reduce symptoms of Alzheimer disease and slow its progression this has some research behind it.
Brain injuries. Some research were made and it suggests that the diet could improve outcomes of traumatic brain injuries
Heart disease. It has been found that ketogenic diet can help improve risk factors like body fat HDL (good) cholesterol levels. The diet has also been found to lower other levels in your system and is still being studied.
Side Effects Of Keto Diets
We have seen some benefits of the keto diet now we should look at its side effects.
It causes keto flu
- poor energy and mental function
- Increase in hunger
- sleeping issues
- nausea
- digestive problem
- decreased exercise performance
If you stay in the keto diet for long, there are some problems it may cause
- low protein in the blood
- extra fat in the liver
- kidney stones
- micronutrient deficiencies
Concluding Thoughts
The keto diet is a very popular diet and it seems to be the most effective among all other low carbs diet. A ketogenic diet is good for people who are overweight or have diabetes and want to improve their health condition. Since it doesn’t support more muscles then It may be less suitable for athletes or those wishing to add large amounts of muscle or weight. It may not fit some certain lifestyle. You should consult your doctor or expert before trying the keto diet as a way out.