Hi, In this article we are going to have a talk on keto diet. In 2021 I became obsessed with the Keto Diet after I had extremely positive results while on the keto plan. In fact, better results than I have ever had with any other diet.
Keto dieting is tricky to understand and without knowledgeable help, it can be unsuccessful. I have had great success with keto supplements and dieting so I created this blog to share the research I have spent countless hours on with you so you don’t have to.
Unlike most fad diets that don’t last long and have limited long-term success rates, the ketogenic diet, or just keto diet, has been around since the 1920s. It premised upon a simple understanding of nutrition science and physiology.
This type of diet has a high percentage of success rate because it focuses on key, underlying factors that cause weight gain. These include insulin resistance, hormonal imbalance and restricting empty calories because of hunger that a lot of dieters struggle with.
In this article, we talk about everything you need keto. So, if you’ve been hearing about this diet and you aren’t sure whether or not you should give it a go or not, this guide is perfect for you. Continue reading to learn more.
What is a Keto Diet?
Simply put, a keto, or popularly known as the ketogenic diet, is a low-carb diet that turns your body into a machine for burning fats. It has several weight loss benefits, and also health and performance benefits.
The word keto in the ketogenic diet is because of the fact that this diet makes your body produce small molecules of fuel called ketones. This is another alternative fuel that your body can use, and the body uses it when there is a shortage of blood sugar. This is basically a metabolic state in which ketones released from the body become the main energy source. This is what the body uses for making is body and brain to function normally.
Surprisingly this form of diet is high in fat and it offers very little by way of carbohydrates. At the same time, this diet ensures that the body gets adequate protein intake. When this becomes a regular habit, it could change the way in which our body uses energy. While it may have been useful in the reduction of epileptic seizures, this form of diet also could reduce glucose levels in the body.
It also might go a long way in improving the body’s ability to resist insulin. It is therefore considered to be a complete and total method of weight reduction which aims at attacking the actual cause of weight build up rather than treating it cosmetically.
Your body produces ketones if you eat a very limited amount of carbs which are then broken down quickly into blood sugar, as well as moderate amounts of proteins.
Ketones are produced from the fat, by the liver. After that, they get to be used for fuel in the whole of the body, including your brain. The human brain consumes a lot of energy every day, and it’s impossible for it to run on fat alone. It will need to run on glucose or ketones.
When on a ketogenic diet, your whole body reverts to its fuel supply and runs almost entirely on fat. The levels of insulin become very low, which dramatically increases fat burning. This way, your fat stores are easily accessible and are thus burnt off.
This is perfect for someone trying to lose weight, although there are also some benefits that are less obvious, for instance, steady energy supply and less hunger. Others include the fact that you remain focused and alert.
When the body reaches that state where it can produce ketones, it’s said that it’s in a ketosis state. The quickest way to reach this state is through fasting. You don’t eat anything, but the problem is that few people can last forever.
On the other hand, a keto diet can be consumed indefinitely and also leads to ketosis. You get most of the advantages of fasting, which include weight loss, but the only difference is that you don’t have to actually fast!
How The Keto Diet Works?
To understand Keto, you must have some understanding about ketosis and try to find out how it works and how it could be useful in addressing obesity and other tough overweight conditions. Ketosis is basically a state where the body goes through a change as far as its metabolic state is concerned. It is a state where the body transforms ketones which are derived from fat and converts them into energy.
The most important thing you should know about the keto diet is that it must put your body in a state where it can burn fats to produce fuel. Ordinarily, the body burns carbohydrates to supply energy.
This is different from the normal situation where the body uses carbohydrate to create energy. When you eat a meal containing carbohydrates, your body takes the carbs and changes them to glucose which then provides the fuel you need to do things. After that, insulin is forced to move the glucose into your bloodstream. Glucose is the primary source of energy when carbs are present. It would be pertinent to mention here that ketones are organic in nature. They have compounds that are carbon-based. While this might some sound complicated for the ordinary men and women, the final word is that it helps to burn fat and convert it into energy. Hence, without making too many drastic changes to your diet pattern, it is possible to burn away those extra inches of fat in various parts of the body. This is because a ketogenic state ensures that the body uses fat to get energy instead of carbohydrates.
But things are a bit different with regards to keto. When you are on keto, your consumption of carbohydrates is kept at a bare minimum. In the absence of the carbs, your body is forced to seek an alternative form of energy to remain functional.
This is where the fats are needed. When the body has a deficiency of carbohydrates, the liver takes fatty acids and changes them to ketones or ketone bodies, which now provide the needed energy. The process is known as ketosis, and it’s the primary goal for people on a ketogenic diet.
Some Bit Of Science in Keto Diet
When we talk about ketones we are basically referring to simple compounds. This is because they are free from complex chemical groups that are in a ready state of action. The liver has an important role to play when it comes to oxidization of the fatty acids. This is important for ensuring energy production. The mitochondria of the liver produce three types of ketone bodies.
They are referred to as acetoacetic acid, acetone, and beta-hydroxybutyric acid. While some of the acids are oxidized by the liver and converted into energy, the rest is not fully oxidized. However, the partial oxidation leads to form the substrate known as acetoacetate. This again gets converted into beta-hydroxybutyric acid. In total these different substances which are produced by the liver are called as ketone bodies of endogenous nature and they get ingested into the body to form energy and nutrition.
Does The Liver Get Impacted in Keto Diet?
There is no doubt that the liver plays a very important role in producing what is known as endogenous ketones. However, it is the bodies which help in meeting the requirement of ketones which are in a ready to use stage. This happens even when your body is not in such a state.
When the body is put on a low carb diet, this leads to a reduction in the insulin hormone. This leads to the release of fatty acids from the fats stored in the body. This, in turn, leads to a reduction in glucose levels and it also leads to an increase in the supply of triglycerides and these are then used for creating what is known as ketone energy. This can be used by all the tissues which contain mitochondria and this includes the brain and various other muscles in the body.
These substances also have the unique ability to move beyond the blood-brain barrier and provide the brain with energy when glucose is absent. This is what happens to the unborn baby during pregnancy and also when we are fasting or forced to undergo periods of starvation.
Hence this does come with a number of benefits and this could perhaps explain the reason as to why a well-planned keto diet could prevent epileptic seizures. It also could help burn excess fats in various parts of the body leading to decreased sugar levels and of course aid in weight loss.
How Can One Reach A Full State Of Ketosis in Keto?
While the benefits of following a good keto diet guide have been researched and proven, it is important that we should follow a strict diet. This would call for reducing the intake of carbs drastically and restrict it to around 50 grams per day. In some cases, the carbohydrate could even be reduced to around 20 grams per day.
This can surely happen, provided certain food types are completely forgotten and eliminated from the diet. It would most certainly require removal of candies, cookies, sweets, aerated soft drinks and various forms of desserts. It also calls for doing away with cereals, bread, potatoes, and rice.
In some cases, pasta is also added to the list. When we talk about a classic keto diet guide it should consist of 20 to 30 percent of proteins, and fats should consist of 60 to 70 percent of the daily dietary intake, while carbohydrates should not exceed 5 percent. In other words, carbohydrate intake should not exceed 50 grams under any circumstances.
When you are on such a diet it is quite possible that your blood ketones could rise to around 0.5-5.0 mls which is higher than the normal levels of 0.1 to 0.2 mls. This is what we call a state of nutritional ketosis. There are many research studies to prove that being in such a state could help in reducing weight. However, on the other side there are many who believe that putting a person on such high fat diet could lead to increased risk of cardiovascular diseases and also increased resistance to insulin.
Where Does The Truth Lie
However, according to those who are in favor of such a keto diet, there is no increased risk of cardiovascular disease if they are put on such high-fat diets. There is a big distinction as far as this keto diet guide is concerned. These are actually high on fat content and very low on carbohydrates and the importance of this distinction has to be understood.
When a person is put on a normal diet of high fat and high carb diet, the chances of cardiovascular diseases and insulin resistance are much higher. This is because a combination of high fat and high carbohydrates prevented the fat from being turned into energy. This leads to insulin resistance.
This perhaps could be because fats depend on a special enzyme by the name CPT1 to help them to get transported to the mitochondria cells. When the insulin is present in high quantities, these fats are inhibited and thereby they are prevented from oxidizing fat and converting it into energy. It does not prevent the process of fat being burnt into energy and this, in turn, leads to the burning away of excess fats deposited in various parts of the body.
How To Choose The Right Keto Diet Plan
There are some basics which you must bear in mind when it comes to selecting the right keto diet a basic fact should never be overlooked. Unless you have a solid meal plan that is centered around ketogenic diet, it is doomed to failure within a few days.
It must at the end of the day address your daily calorie intake and meet your hunger pangs as best as you can. Unless this is ensured you will not be able to reach the ketogenic diet goals which you may have set for yourself. This calls for carefully selecting the right ketone diet.
The good thing is that you have different types of foods which could be a part of such a keto diet guide. Therefore you will not get bored or get stuck with a single type of food or a few of them.
However, you may face some challenges during the first few days but once you are steadfast with this approach, it will not be long before you are able to come out with the best of results as far as weight loss is concerned. It will help you to reach the desired goals within the time period you have sets for yourself.
Keto Diet Detailed Food Menu
You must have a clear idea as to how a ketogenic diet works. Only then will you be able to select the right keto diet. It should be something that meets your specific dietary requirements and needs and it should also be in line with the lifestyle which you are following.
To cite an example, there is no point in cooking three meals a day for seven days of the week based on keto diets. This might work when you are at home but in a busy world where you grab something on the move, such planned meal approaches may not yield the desired results.
Therefore you must learn to make some changes and also go in for some adjustments so that you are able to follow the diet on a long-term basis. Making changes to your lifestyle would be extremely difficult and therefore the keto diet guide should be centered around your lifestyle and the way in which you work.
Something About Carbohydrates in Keto Diet
The secret to the success of ketogenic diet lies in reducing carbohydrates significantly without doing away with it. However, we need to bear in mind that the restrictions are not for each and everyone and therefore you must be flexible. You must be able to make adjustments keeping in mind the way in which your body responds to such changes.
While some men and women can handle 15 grams of carbohydrates quite well from the day, there are others who might need some time. For such people, the need of the hour is to reduce the carbohydrate gradually instead of drastically reducing it. This could lead to severe fatigue and tiredness and it will be only a matter of time before you give up the diet and go back to square one.
While reducing the intake of carbohydrate is one of the most important points, you cannot do away with this important nutrient altogether. You must be aware of the sources of carbohydrate which are permissible. These could include vegetables, nuts, and dairy products.
You must stay away from many types of grains and this could include wheat, rice, sugar or corn, and many fruits may also have to be avoided. You would also do well to avoid some types of vegetables such as potatoes because of obvious reasons and there are a few more vegetables which you must be careful with when planning the keto diet guide.
The Vegetables That Are Permitted in Keto Diet
Vegetable consumption is very important for any keto diet and should never be overlooked under any circumstances. Any keto vegetable diet should come with quite a generous quantity of green leafy vegetables. These are very rich sources of micronutrients, vitamins, and minerals and are also rich in antioxidants.
A few examples of such vegetables are broccoli and cauliflower. There are also some fruits which are fine with such a keto diet and this might include berries and avocado.
When you are keen on eating some fruits you have to take into account the glycemic index and it would always be ideal to choose something that is low. It would be wrong to think that you are limited as far as food options are concerned. Though keto diet is quite restrictive you could continue to eat meat.
The Importance Of Protein in Ketogenic Diet
No keto diet is complete without protein. This is because protein still continues to be one of the most important building blocks and there are many vegan and non-vegetarian sources as far as protein is concerned. You could choose meat sources that are lean in nature.
Chicken and fish are considered to be the best sources of lean protein and you can also have a bite of lamb meat. You would do well to avoid red meat and stay away from pork, beef, and other such protein when you are on a ketone diet.
As far as vegetarian sources of protein are concerned, you have quite a few options. Dairy products are allowed and you could enjoy milk-based products, and also could try our other such dairy derivatives.
However, you have to ensure that there is no sugar in such dairy derivatives because it will increase the overall intake of carbohydrates and this will spoil the entire keto diet guide irreversibly. Moderation of protein intake is also important when you are on a keto diet because there is a process called gluconeogenesis which could create problems.
Fat Is A Primary Source Of Energy
When you are on a ketone diet, you have t bear in mind that energy is one of the most important sources of calorie intake and nutrition count. If you start consuming too much of protein the body will start burning protein into energy and the fat will remain as it is.
This will pour water on all your efforts to burn those extra inches of fat which might have started accumulated in various parts of the body. You would not want a situation where your metabolism process looks to convert your lean protein into energy and this could be a big problem in more ways than one.
At the same time, there is a common question which comes to the mind of those who are planning a good keto diet guide. Why should there be a need for protein? The answer is quite simple to answer.
Your body needs protein to do various daily activities and it is needed to maintain the muscle mass and aid also the proper development of bones and maintaining overall health and well being. Therefore at the end of the day, there is no doubt that the best keto diet is all about the right mix of carbohydrates, proteins, and fats with fats occupying center stage for reasons explained above.
Adding Fat Makes Things Easier
The good thing about keto diet is that it focuses quite a bit on fat and therefore you could easily make changes to the way in which you eat your cooked food. For example, you could use oil to deep fry certain vegetables and also use butter, cheese, and other foods as a part of your daily food habit.
You can afford to be generous with these fats as long as your carbohydrate intake is reduced to just around 5% of the total daily food intake.
This also makes it easier to transit from a non-keto diet to a keto diet because there are a number of foods which pair quite well. While some people believe in a singular type of food when they are on a ketogenic diet, this might bring in boredom and fatigue.
You might start detesting food and this should be avoided. Hence, it would be better to look for at least eight to ten types of foods which you could rotate around the week and then start afresh the next week. This will help you to start liking your keto diet rather than preferring to stay away from it.
Keep In Mind The Importance Of Seasoning
While planning your keto diet guide you also must not forget to pay importance to the seasoning of your food. This is extremely important because it could make a big difference to your taste and make it tastier and more palatable. People who were used to a food that was high on salt might initially find a keto diet boring and bland. You need not panic in such a situation because you are allowed to spice the keto food which you are planning to eat on a daily basis.
The labeling of the spice blends must be checked thoroughly so that you are eating quality spices. You are also allowed to sweeten your beverages and foods but while doing this you must always keep natural sources in mind. You could use natural sources of sugar such as monk fruit, stevia and other forms of low carbohydrate sweeteners. This could include erythritol. These are good for diabetics and could also for those who are planning to put themselves into a keto diet.
Summing Up Of Food Items
Let us now try and sum up on the various food items and choices that we discussed.
Oils and Fats – You must try and ensure that the same are from natural sources like nuts and meats. You also could look at other sources of saturated and monounsaturated fats including butter, olive oil, and butter. They are often referred to as exogenous sources of fats and are considered the best option when you are planning your keto diet guide.
Protein – It would be better to stick with an organic meat which is grass fed. So you should try and stay away from meat but fish is allowed as a part of your ketogenic diet. However, the bottom line is that you must be sure that you do not exceed the recommended amount of fat diet on a daily basis when you are on such a diet.
Vegetables – It would always be better to look for vegetables which are grown above the ground. Green and leafy vegetables are the best bet. It does not matter whether it is frozen or fresh. Try to stay away from potatoes because it is rich in carbohydrates and starch.
Dairy Products – You can easily eat or drink various types of dairy products including milk, yogurt, cheese, butter and so on. However, as mentioned earlier you have to be careful about the derivatives from dairy products and ensure that they are not added to synthetic sweeteners, syrups, and other such sweet enhancing products.
HOW TO CHECK KETONE LEVELS
The surest way to test ketone levels in the body is through knowing whether you’ve entered ketosis or not. This is critical because it’s the only way you will know that you are getting the full advantages of a keto diet.
When the body starts to burn fat as a source of fuel and gets to a ketosis state, the ketones created spill over into your blood, urine, and breath. This means you can easily test for the ketones in these areas. There are certain ways you can test your ketone levels when at home.
Just purchase urine strips that often indicate your ketone level through color. You can usually buy them at your local pharmacy or drugstore and they aren’t that expensive.
But urine testing has a disadvantage in that it isn’t always reliable, more so if you have been in the state of ketosis for some time. when you use ketones more efficiently, it may show a lower level of ketone, even when you are burning through them.
The reading may also be affected by other factors, for instance, electrolyte and hydration levels.
The ketone that appears in breath is called acetone and it can easily be tested by a breath meter.
After you’ve bought the breath meter, you won’t have to spend again on other things like urine strips. But the problem with breath testing is that it’s not among the most reliable methods and you shouldn’t rely on it solely for your testing.
Blood testing is by far the most accurate way of monitoring ketone levels. Through using blood glucose meter, one can check ketone levels by simply using a blood strip. But the downside is that this method can be a little expensive especially when you are a frequent tester.
Keto Diet Tips
Seek assistance from a Certified Professional
If you want to adapt the keto diet as successfully and smoothly as possible, then you have no option but to work with a qualified expert. There are certainly a lot of things that can go wrong with keto, which might even throw your body into shock.
Among the commonly cited issues are micronutrient deficiencies, as well as the fact that some people try to overdo it in exercising, which might result in burnout. You must remove glycogen-demanding exercises or endurance activities from your routine if you want to seriously use the ketogenic approach.
Have high-quality ingredients
Once you are set and ready to get started, make sure you buy some important items from the grocery store. Coconut oil, grass-fed butter, and grass-fed beef are some of the most critical ingredients that you need to stock up. Always go for the best quality whenever you can afford it.
If really want the best results from the ketogenic approach, you will want to go for MTC oil, which has been proven to be much more effective for the ketogenic approach. Also, remember to stock up on lots of green veggies such as kales, broccoli or spinach, but stay away from things that are too starchy.
Anticipate Low-Energy Activity
Based on the number of carbs that you’ve cut out, you may feel less happy or energetic especially during your first few days. Give serious thought to food shopping, social situations, and diet variety.
Plan well if your schedule or profession requires that you have high-energy output. The best thing to do would be to gradually and moderately reduce your consumption of carbohydrates over weeks or days. The ideal consumption rate ought to be 30-80 grams carbs per day. Although this often varies from one individual to the next, you will also be taking a large amount of fat, meat and almost nothing else.
Best Keto Diet Food List
Most of the foods in this list contain healthy fats and zero carbs, and this also gives you other health advantages. Your food list needs to pack high amounts of fats per every meal throughout the day.
- Included in healthy fats are saturated monounsaturated fats as well as some kinds of polyunsaturated fats more so omega-3 fatty acids. The ideal situation would be to include all of these types of fats in your diet, with a special emphasis on saturated fats.
- Palm fruit, cold-pressed coconut, olive oil, avocado oil, macadamia, and flaxseed have zero net carbohydrates per tablespoon.
- Ghee and butter also have zero carbs per tablespoon.
- Chicken fat, lard or duck also have zero net carbohydrates per tablespoon.
Shellfish and fish are some of the most keto-friendly foods. Fish like salmon are packed with B vitamins, selenium and potassium, but are essentially carb-free.
But the carbohydrates tend to vary in different shellfish types. For example, although most crabs and shrimps have zero carbs, other shellfish do.
While you can still include these shellfish on a ketogenic diet, it’s critical that these carbs are accounted for when you are trying to remain within range.
Below are the carb counts per 100-gram serving of popular types of fish:
- Mussels: 7 grams
- Clams 5 grams
- Oysters: 4 grams
- Octopus: 4 grams
- Squid: 3 grams
Sardines, salmons, mackerel as well as other fatty fish contain high amounts of omega-3 fatty acids, and these have been proven to lower the levels of insulin and at the same time increase insulin sensitivity not only in obese but also overweight people.
Additionally, consuming fish frequently has the effect of decreasing the risk of diseases and at the same time improving mental health.
Have a target of consuming at least 2 servings of seafood every week.
- Animal proteins like fish and meat have almost no carbs. You are free to eat them in measured amounts as you may need to check your hunger. Go by fattier meat cuts as opposed to leaner ones. For instance, it’s preferable to eat chicken legs and thighs as opposed to chicken breasts as they have much more fat.
- Grass-fed beef and several other types of meat cuts, including goat, veal, lamb and other game meats will do you just fine. Grass-fed, fatty beef is preferable because of its high-quality omega-3 fatty acids.
- Organ meats include things like a liver-about 3g net of carbs per 5 ounces.
- Poultry such as chicken, quail, hen, goose, pheasant, turkey and duck all have 0 grams carbs per 5 ounces.
- Cage-free eggs & egg yolks have 1 gram net carbohydrates each
- All leafy vegetables, including beet greens, mustard, arugula, turnip, endive, fennel, escarole, romaine, spinach, chard, kale, and sorrel among other greens have 0.5-5 net carbohydrates per cup.
- Fresh herbs- have close to 0 grams carbs per 1-2 tablespoons.
- Cruciferous veggies such as cabbage, broccoli, cauliflower and Brussels sprouts contain 3-6 grams carbs per 1 cup
- Veggies that are slightly richer in carbs (although still low when you consider all factors) include mushrooms, asparagus, bean sprouts, sugar snap peas, bell, pepper and water chestnuts. Other includes jicama, radishes, tomatoes and wax beans among other things, and they have 3-7 grams of carbs per cup.
- Cucumber, celery, chives, zucchini, and leeks, contain 2-4 grams a cup.
- Avocado is the best example here and it contains 3.7 grams of carbs per half
- Turkey or beef jerky has 0 grams net of carbs
- Bone broth (protein powder or homemade)- contains 0 grams carbohydrates per serving.
- Extra veggies (cooked or raw) with homemade dressing contains 0-5 grams net of carbohydrates.
- Hard-boiled eggs contains 1 gram of carbohydrates
- Minced meat wrapped in lettuce toppings contains 0-1 grams net of carbs.
- Hot sauce contains 0-1 grams net carbohydrates
- Unsweetened mustards have 0-1 grams net carbohydrates
- Spice and herbs have 0 grams net carbohydrates
- Apple cider 0-1 grams net carbohydrates
- Unsweetened coffee and tea which you need to drink in moderation as high amounts could easily impact blood sugar and has 0 grams net carbohydrates
- Bone broth has 0 grams net carbohydrates
- Water has 0 grams net of carbs
Ketogenic Diet Benefits
At the end of the day, when you are planning to switch to a keto diet, you would like to know more about its benefits and advantages. The advantages are quite a few and the most important plus point is that it helps the body to replace carbohydrates with fats and use them as a source of fuel and energy.
The historical thought process has been that carbohydrates are the most important source of energy levels and also for endurance. However, when you are on a ketogenic diet, you can still continue to get energy and fuel by replacing carbs with fats but it cannot be done singularly. It has to be a good mix of carbohydrates – 5%, fats 70% and protein around 25%.
When you are put in this form of diet for a period of around seven to ten days you could start seeing the results. This is because the body and its metabolism have no other option but to burn accumulated fat and convert them into fat instead of using carbohydrates for burning energy. The liver has an important role to play and therefore you must be sure that your liver is in proper working condition.
Hence to sum it up you can aspire to lose a significant amount of belly fat, thigh fat, fat in arms and shoulders just by forgetting to eat carbohydrates for a few weeks and also restricting the intake of protein to only the desired levels.
It Could Also Help Reduce The Risk Of Cancer
Another big take away from this diet is that it helps to reduce the risk of various types of cancers. When you are following the right keto diet guide you increase the efficiency of the various other cells. This helps fight the growth of cancerous cells which are notorious for behaving differently when compared to normal cells.
These notorious cancer cells start hoarding energy form the blood cells and also get into the job of manipulating the surroundings in which they are. Hence when you are on a ketogenic diet you are reducing the production of insulin and glucose. You are depriving the cancer cells of the much-needed nutrients and this could help kill the cancer cells and they also could die a natural death.
A Few More Benefits Of Ketogenic Diet
Hence from the above, we are sure that a well planned ketogenic diet could reduce fats around the body and also reduce the risk of certain types of cancers. Further, there is one more advantage which is known as portion control. When the body is put through such a diet for a reasonably long period of time, you could see other side benefits if you would like to put it that way.
You could see reduce appetite and this, in turn, would automatically lead to weight loss. on the other hand, when you are on a normal diet where carbohydrate content is high, you will most certainly increase hunger levels. This would most certainly lead to overeating and build up of excess fats around various parts of the body.
You Stay Healthy
Another wonderful and interesting benefit of a keto diet is that you stay a much healthier and fitter person. The risk of various ailments, illnesses, and other medical conditions could get reduced by following the right keto diet guide. You also could bring down the level of HDL cholesterol, blood triglycerides and also bad cholesterol.
For those who are suffering from type 2 diabetes, when you are in a state of ketosis, your body’s sensitivity to insulin goes up by as much as 75%. In a few cases, many diabetics have stopped using insulin after they were put on a ketogenic diet.
There are a number of other benefits such as improved and faster metabolism, improve cognitive functions, improved memory increased energy levels, much better quality of sleep and also enhanced athletic performance. Those who are on a ketogenic diet could also have a lower risk of kidney stones and other kidney ailments.
Types of Keto Diet
There are many types of keto diets, with each suited for the different purpose. Before choosing which one is the right for you, it’s good to compare first. Here are five types of a keto diet.
Standard Ketogenic Diet
This is the most common plan. Whenever someone talks about the keto diet, they are actually referring to the standard ketogenic diet. It consists of 75% fat intake, 5 % carbs and 20% protein consumption. Remember that the number of fats you will consume varies from one person to the next, so you can play around with it to find your optimal intake.
The fats included in this diet plan are all healthy. Irrespective of what you might have been told, it’s important that your diet contains sufficient Amount o fats which are what will give your body the fuel it needs on this diet. Some of the healthy fats that you should consume every day include:
- MCT oil
- Cacao butter
- Organic coconut oil
- Special Oil
- Coconut butter
- Butter almond
Targeted Ketogenic Diet
Abbreviated as KDTs, targeted keto diets are designed for bodybuilders. It allows athletes to consume high quality-carbs within 30 minutes of a workout regime. Because athletes perform high-intensity workouts, they can easily burn the extra carbs pretty quickly in a workout. They burn these carbs before they can affect their ketosis state. If carbs are not completely burned, the body will get out of ketosis state.
The most critical thing you need to know is that this diet is for people who perform high-intensity workouts. If you play at your sports league, you are a runner or you attend cardio classes, you be better off sticking to your SKD.
Targeted Ketogenic Diet is for bodybuilders or professional athletes.
An important tip to help you burn your Keto carbohydrates more quickly is to consume carbs that are easily digestible. After workouts, consume more proteins as this will build muscle mass a lot faster.
Cyclical Ketogenic Diet
The Cyclical Ketogenic Diet is the solution to those who want long-term success with Ketogenic Diet. It’s one to break ketosis occasionally, therefore letting you enjoy carbs, even as your body resets metabolism. While CKD will mostly be associated with athletes, the truth is that it’s healthy for everyone to cycle out ketosis.
This Keto Diet variation allows you to take carbs, but you need to ensure that they are not only healthy but also non-processed. These include berries, carrot juice, and sweet potatoes. CKD requires extra self-control because you will have to get yourself back on SKD after 24-48 hours. Remember that the longer you are out of ketosis, the harder it will be for you to return to it.
CKD can be practiced as weekly five-day low carb or two-day low carb. Alternatively, you can use it monthly to reset your metabolism.
High Protein Ketogenic Diet
High Protein Ketogenic Diet is essentially the SKD but alternated with extra amounts of protein. In the same way, you eat the carbs in CKD, you can consume proteins to enhance muscle building or physical performance. The high protein ketogenic diet is ideal for elite athletes.
Protein plays a critical role on a keto diet. However, consuming too much protein can easily cause you to get out of ketosis. If you consume more protein than your body needs consistently, the excess protein will actually be converted to glucose, which will then be used for energy. This is called glucogenesis, and it will actually break down your lean muscle and even raise your insulin and blood glucose levels. This will obviously affect your ketosis because it means your body will be fueled by glucose.
Before you choose this variation of the ketogenic diet, you need to be very careful and research a lot.
Restricted Ketogenic Diet
This is a calorie-restricted version of SKD. In the RKD variation, you will be put under a strict caloric restriction and will need to only eat 12 or fewer grams of carbs per day.
RKD is most commonly used in medical environments. In most cases, dieters start RKD on a three-day fast. The other added benefit of RKD is its effectiveness when it comes to fighting cancer. According to a 2010 study, it was revealed that brain cancer patients didn’t have mutated brain tissue when subjected to this diet for two months. You need to note that your doctor will only be concerned with monitoring your caloric intake, ketosis, and carbs, but it will be completed upon you to achieve specific ketone levels.
How Long Should A Person Be On Keto Diet?
The answer to this question would depend on how fast you can get into a state of ketosis. As far as treating seizures are concerned, it could take up to 3 years. But when it comes to weight management and shedding off those extra pounds of fat, the results could start happening within 10 days and the best results would be seen when you continue it for a period of six months at the most.
Is It Safe
This is another common question which comes to the mind of many people who are keen into getting into the right keto diet guide. Yes, it is safe for those who are reasonably fit. However, if you are suffering from kidney ailments or increased levels of blood sugar and if you have a pre-existing cardiovascular problem, you would do better to check it out with your doctor and then get into a ketogenic diet.
Alcohol and Keto Diet
Do you need to quit alcohol while on the keto diet? The answer is that there is no need to. Alcohol contains high carbs, which is what you want to try and control while on this diet. Vodka with lime and soda water has no carbs. The same applies to whiskey, brandy, and tequila. Most glasses of wine have 0-4 grams of carbohydrates. Mixed drinks and beer have more carbs. You will, therefore, be safer if you take your drinks straight up.
Here are tips to drink while on keto.
#1- Take Keto-Friendly Meals before Drinking
You don’t want to load your system with a lot of carbs before drinking.
When you consume a meal containing lots of carbs before you drink, you will get yourself out of ketosis and hamper your body’s efforts to metabolize the alcohol.
It’s best to eat proteins and fats before drinking. Eat a keto-friendly meal that packs lots of healthy fats with a sprinkling of protein. This combination will slow the effects of alcohol and prevents it from affecting your system metabolically.
#2- Watch Out For Heavy Pours
It’s not normally easy to know if your champagne spritzer or whiskey-based cocktail has been mixed to exact proportions. How do you know if that glass of cabernet or pinot noir contains exactly 5 ounces, or did the waiter gave you 8?
Unless you actually watch the bartender mix your drink, or you know precisely the weight of the wine in various glasses, you can’t know if the serving is in macros.
If you are the type that enjoys taking alcohol at home, be careful not to allow it to damage your goals. Measure the alcohol while pouring it to ensure that your portion sizes are in check. This is important in helping you stay on track with your goals and enables you to easily visualize accurate measurements when drinking at a bar.
#3- Calories Matter
In a ketogenic diet, counting carbs is more important than watching your calories. However, there is an exception when it comes to alcohol. Alcohol has 100% empty calories and it’s easy to drink a whole meals worth of these calories without realizing it.
Do this several times and your weight will start to tip in the wrong direction. Identify low-carb, low-calorie drinks and always stick with them.
#4- Practice Moderation
While it’s okay to take low-carb alcohol while on a keto diet, it’s important to drink it in moderation to achieve your goals. It’s difficult for the body to process alcohol, and it has the potential of disrupting your body/s ability to burn fat.
But if you have yet to attain your goal weight, or you have difficulty maintaining ketosis, it would be in your best interests to cut out alcohol entirely for 2-4 weeks. It could be the one holding you back!
You can also try to stick to one drink only. Take only one drink whenever you go out and 1-3 per week. After you attain your goal weight, you can increase your intake a little bit to find the perfect amount for you.
#5- Choose the Right Alcohol
When on a keto diet, you will need to consider several things other than just the quantity of the drink.
Certain alcoholic drinks, especially beers, pack a lot of carbs. Other drinks aren’t bad so long as you take them in moderation. There are some types of alcohol to drink and there are some that you should keep away from.
The one drink that’s recommended when you are on a keto diet is Mezcal because it’s very keto-friendly.
Pros of Ketogenic Diet
Taking ketogenic diet makes your body to exploit the fat reserves for energy production. This is, in fact, the main benefit of a ketogenic diet and how it helps you lose weight. The diet consists of 75% percent fat and very little carbohydrates. It’s different from normal food that contains a lot of carbohydrates. It gets your body in a state of ketosis which means that it turns for the stored fat to provide the fuel for your body functions.
Excretion of ketones
When you are in a state of ketosis, your body no longer needs ketones, and they have to be expelled through your urine as waste matter. It means that your urine will contain body fat. The best thing is that your body doesn’t require storing energy substrates that it can use in the future.
Protein Sparing Effect
Assume you eat enough amounts of calories and proteins in your diet. When your body gets into a state of ketosis, it opts to use ketones as opposed to glucose. Since your body has lots of fats and not glucose, it won’t require oxidizing proteins to produce glucose in a process called gluconeogenesis. This frees
It lowers insulin levels
When there is a decrease of the levels of insulin in your body, it promotes lipolysis and the subsequent release of glycerol. This contrasts sharply with when you eat normal diets that have insulin levels at their peak. High insulin levels block lypolisis which inhibit using fats to produce energy. Also, low insulin levels encourage the release of hormones like HGH.
Uses simple food
You don’ t need to buy any special foods for the diet. You will use the normal food ingredients that you can find ordinarily from your local store. Also, it doesn’t include fasting since you can eat your favorite meals like fish, meats, and other foods.
Dieters tend to fell less hungry when they are in a state of ketosis. You will easily survive on a low-calorie diet and is unlikely to be hit by hunger pangs as happens when you eat meals containing lots of carbs.
Consider Keto Diet?
It’s not all rosy with keto. Here are some of the downsides of this diet plan.
Long-term studies still needed
despite results that suggest the long-term success of the keto diet, a lot of research is still needed to determine the safety of the diet.
Scientists warn that there are chances of nutritional deficiencies, as well as side effects that might include dehydration, constipation, nausea, and fatigue. More research is needed to ensure that the diet is safe for use.
The high-fat consumption can impact heart health
Keto diets pack lots of fats in the diet. In addition, it incorporates foods that traditionally people have been discouraged from eating like lots of meats.
Generally, this diet advocate for a high consumption of animal foods which ideally contain lots of animal proteins and fats. The high fat is especially bad for heart health and the long-term effects might lead to heart problems.
Ketogenic Diet Effective for weight Loss But needs Monitoring
Keto diet has been hailed for exceptional weight loss results. Since it incorporates lots of fats and trying to reduce carbs as much as possible, it is easy for you to lose weight. By having a carbohydrates deficiency, it creates a state of ketosis which forces your body to resort to burning fat stores to give your body the fuel it needs for the day. This is how it burns fats.
While it has shown to work especially with regards to weight loss, it is not without some of its challenges. These include the fact there are few studies on it and also that the high-fat consumption can lead to adverse effects on your heart health.
This is why it’ recommended to get monitored while using it. He will be able to tell you whether it’s safe or not.
In general, though the Keto Diet does work. It is based on a practical principle that majors on denying your body carbs and thus forcing it to burn the extra fats to fuel your body.