Keto Diet – Recently, many people are concerned about these two important questions:
- Is the keto diet safe and good for health? And the second one is,
- would you recommend it to others? The answer is definitely yes.
The keto diet is a high-fat and low carb diet with many health benefits. It also limits carbs to 20 to 50 grams per day. This type of diet is also appropriate for people suffering from different diseases like epilepsy, cancer, diabetes, and Alzheimer’s, etc.
In fact, more than 50 studies show that it is also good for weight loss, fat loss and also improves the condition of people with type 2 diabetes.
WHAT IS A KETOGENIC OR KETO DIET?
The ketogenic or keto diet is an adequate-protein and low carbohydrate diet. To survive, do we really need carbohydrates? This question might come in our mind. The body can create glucose on its own with the help of amino acid and glycerol so carbohydrates are not an important nutrient. But in reality, protein and fat both are essential and most important nutrients.
By significantly reducing the intake of carbohydrates, small fuel molecules are produced by a body called ketones. On a keto diet when you eat a few carbohydrates, the level of protein intake is balanced moderately. When the fat is burned for energy in your body, your body will come into a metabolic state called ketosis.
The liver produces ketones from fats while you eat only a few calories. Throughout the body, ketones function as a fuel source for the mind. The brain consumes plenty of energy and can only run on glucose or ketones because it can’t run on fat directly. On this diet of ketogenic, insulin levels become very low and increases the burning of fat by 24/7. Thus, if you are losing weight, you will feel less hungry and will get a steady energy supply.
Katy Thompson, UKAs of today I’ve lost 35 pounds, I have no hunger pangs and mentally I feel sharp as a pin. This is definitely going to become a ‘way of life’ for me as it’s so easy to follow…
All my meals are planned out for me and I even get a downloadable shopping list with all the ingredients I need for the weekly shop so it really is a doddle.
IMPORTANCE OF KETO DIET:
Keto diet is not a new concept. For nearly approximately 100 years, it’s far utilized in clinical settings. It used to treat seizures and different diseases in the 1920s, but in the era of 1990s, while anti-epileptic drugs (AEDs) were introduced, its significance declines. However, recently it again becomes famous as certain forms of drug-resistant epilepsy and other syndromes have been identified. According to researchers,
it helps to normalize metabolisms and may be beneficial in treating different conditions.
Keto diet becomes popular in some athletic and weight reduction communities. Celebrities and expert athletes are promoting this diet as their desired and important eating plan for progressed athletic overall performance and weight maintenance. The keto diet reputation has been boosted by massive media coverage.
In the structure of the food plan of this diet, there may be some variation. However, some sources suggest consuming no greater than 20 grams of carbohydrates per day, at the same time as others recommend to consume 50 grams according to a day, and no extra than 5 percent of calories from carbs recommend by others.
In general, on this diet plan, people eat foods excessive in monounsaturated and saturated fats like olive oil, cheese, avocado, etc. High oleic styles of safflower and sunflower oils are mostly encouraged on the keto weight loss program because they’re excessive in monounsaturated fat and occasional in polyunsaturated fat.
Carbohydrates are so significantly restricted, so in this way, this food regimen of ketogenic does no longer provide numerous flexibility in terms of meal choice.
DIFFERENT TYPES OF KETO DIET:
There are many types of the keto diet. Below are the five most essential keto diets that are mostly used by people.
- The standard ketogenic diet (SKD):
The standard ketogenic diet is high in fat, but moderate in protein and is of very low carb. The macronutrient ratio of this diet includes 15 to 20 percent protein, 5 to 10 percent carbs, and 70 to 75 percent fat. It helps in improving heart health and weight loss.
People following this type should eat vegetables that are non-starchy.
- The cyclical ketogenic diet (CKD):
Some extra carbs are eaten in this keto diet. This keto diet is most appropriate for athletes. Eat a low-carb and high-fat (less than 50 grams of net carbs per day) mostly, six days a week.
It is for people who comply with this cyclical keto diet. On day seven, they may have a carb refeed day (about 150 grams of total net carbs).
- The targeted ketogenic diet (TKD):
It is similar to the standard keto diet, however, it is a combination of standard and cyclical keto diet. Carbohydrates can be consumed during exercise and workout times.
Eat extra carbs 30 minutes to an hour earlier than a high-depth workout. The glucose is meant to reinforce performance, and you come back to ketosis after the workout.
If your power is suffering inside the gym in the course of keto, this style of eating is then good for you.
- The well-formulated ketogenic diet (WFKD):
Two researchers of the keto diet named Dr. Steve Phinney and Dr. Jeff Volek introduced the concept of a well-formulated ketogenic diet. In this diet, the macronutrients of fat, carbohydrate, and protein meet the exact standard of the standard keto diet.
The goal of this ketogenic diet is to achieve nutritional ketosis state but also supports optimal health.
- High protein ketogenic diet:(HPKD)
This keto diet includes more protein that includes 35 percent protein, 5 percent carbs, and 60 percent fat. Proteins help in the building of muscles. There are very few carbohydrates in it.
Proteins have amino acid which is very beneficial for the body. People who often exercise a lot, this keto diet is good for them.
HOW TO START YOUR KETO DIET
The keto diet is very simple and easy to follow but few people find it tough at the beginning. All beginners use the following breakdown.
- Fats (about 60 to 75 percent).
- Protein (about 20 to 25percent).
- Carbs (about 5 to 10 percent).
However, you should adjust the numbers according to your body and must test ketones to see what adjustments work best for you. Carbs between 30-150 grams are highly recommended to eat. Always eat low carbs food when you are on a keto diet like fish, meat, quality fats, and vegetables, etc.
STEPS TO BE TAKEN FOR THE KETO DIET
When you are starting a keto diet, follow the steps below so that you become successful following your keto diet plan in a proper way.
- Keto diet and water intake:
During the keto diet, it is necessary to consume enough water so that your body will function properly. Water supports the metabolism of the body. Therefore, during the induction phase, consume enough water so that you don’t feel dizzy and fatigue. Not taking enough water might leads to constipation.
Add broth and salt to your food so that you gain enough electrolytes. Instead, of 8 cups of water per day traditional recommendation, drink at least 16 cups of water a day.
- Keto diet and the level of stress:
Stress makes you feel angry, nervous and frustrated. Stress elevates your blood sugar levels and it becomes difficult to achieve ketosis. Try to minimize stress by exercising, practice yoga and meditation and take enough sleep and rest. Always start a keto diet, if your personal life is not that much busy.
- Keto diet and foods to eat and avoid:
Always make the right choice by selecting keto-friendly foods that are high in carbohydrates, proteins, and fats. For instance, food that contains carbs includes bread, chips, pasta, candy cookies, and ice cream. Beans are very high in carbohydrates but they also contain protein.
Low carbs vegetables and fruits are also good to eat. Avoid corn and pure fat like butter and oil and other things like honey, maple syrup, etc.
- Keto diet and feeling of hunger:
It is obvious that when you are on a keto diet, you naturally feel hungry, It is not necessary to eat 4-6 meals per day or snack, we need to change our mindset when following the keto diet. Frequently eating on keto is not necessary. Eating fewer carbs will naturally suppress appetite. If you don’t feel hungry, then don’t eat but only eat when you are hungry.
- Keto diet restricts the carbohydrates and proteins:
Lower levels of ketosis are the result of high protein intake. Eat between 0.6g and 0.8g protein and that’s ideal. For the carbohydrates, stay below 20g net carbs and below 35g total carbs per day. Limit your protein and carbohydrate in such a way that it won’t stress your kidneys and other body parts.
Gary Best, CanadaI’ve struggled with my weight my whole life and it’s safe to say that I’ve tried a LOT of diets… The Keto diet is the only one I’ve managed to stick to and the weight is literal55ly melting off my body.
Unlike other diets where I am feeling hungry all day and food is constantly on my mind, the keto diet has completely eliminated this, I actually NEVER feel hungry with this way of eating!
I would definitely recommend anyone struggling to lose weight to try these custom keto meal plans as they really have been a godsend for me.
KETO DIET SAMPLE:
Some people follow the Atkins diet so it becomes difficult for them to follow the keto diet. It is necessary to decide what right foods you want to eat and when to eat them. Try to eat food rich in fiber. However, it is important to include fiber in a keto diet because it protects gut bacteria, helps prevent constipation and improves digestive function
Here’s what you will get:
- An eight-week meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.
Breakfast: 4.6g net carbs. Eat eggs scrambled with cheese and onions.
Snack: Net carbs of 1g. Drink different shakes.
Lunch: Net carbs of 6 to 7g. Eat grilled chicken with spinach and avocado salad.
Snack: Net carbs of 3.4 to 4.4g. Sliced red bell pepper 1 cup with 2 tbsp. including ranch dressing.
Dinner: Net carbs of 4 to 5.4g. Eat a burger, cheese, tomato, avocado, 2 lettuce leaves.
HEALTH BENEFITS OF KETO DIET:
With this low-carb, high-fat keto diet, there are many health benefits involved. Quality of life and health is improved through the keto diet. In addition to weight loss, normalized blood pressure, diabetes reversal, etc., there are some other unexpected benefits people get through the keto diet. The following are some important benefits of this diet.
- Keto diet is good for the heart:
The quality of diet matters a lot in a keto diet. Some people experience total cholesterol drop levels, bad cholesterol and an increase in good cholesterol. Therefore, cardiovascular disease risks come in if the level of cholesterol is high. Heart complications risk reduces due to the keto diet so it is good for the health.
- Keto diet helps in the functioning of the brain:
Neuroprotective benefits are provided by the keto diet because it produces ketones which are good for the health of the brain. Ketones not only protect the brain but they also improve and strengthen the nerve cells of the brain. Hence, conditions such as Alzheimer’s can be managed through the use of the keto diet. There will be fewer migraines and improved memory.
- Keto diet reduces the risk of cancer:
Keto diet helps in treating many forms of cancer. With cancer treatment alongside chemotherapy and radiation therapy, the keto diet can be used. Sometimes insulin is linked to certain cancers so, through the use of a keto diet, it reduces blood sugar level.
- Keto diet helps in reducing appetite:
People sometimes give up this diet because they can’t control their hunger. When certain people who are using a keto diet eat more protein and fat, in return they will eat few calories and their calorie intake is reduced. Thus, automatically the appetite is reduced by low-carb eating.
- Keto diet helps in weight reduction:
A keto diet promotes weight loss and may reduce appetite. It helps to boost metabolism. Hunger-stimulating hormones are reduced through the keto diet. After 6 months, a person can lose at least 5 lbs following a ketogenic diet. One study found that people on the ketogenic diet lost 3 times more weight than those who don’t use this diet.
- Keto diet is beneficial for acne symptoms:
When people are on a keto diet, they eat less sugar and foods that are processed. The insulin level is lower in people who are on a keto diet. Carb intake is decreased in the keto diet, consequently, the symptoms of acne will improve in people following this diet plan.
- Keto diet improves PCOS in women:
PCOS stands for polycystic ovary syndrome. It is a condition of hormonal imbalance in women. PCOS can cause weight gain and skin problems in women. However, women who use the keto diet shows positive signs in their persistent condition of PCOS. It helps in weight reduction and normalizes the hormonal imbalance.
- Keto diet reduces the seizures:
Here’s what they will get:
Meals that have calorie and macronutrient content tailored to your specific situation and goals.
The metabolic process uses ketone for fuel within the body is referred to as ketosis. Ketosis enables in epilepsy to reduce seizures. People who are stricken by the circumstance of epilepsy, they use the keto diet, it helps in the reduction of seizures.
- Keto diet reduces depression:
Depression and anxiety are the major cause of many diseases. People who are on a keto diet, they feel more relaxed and happy. This happens because in keto diet we take more healthy fats and less sugar intake.
- 10. Keto diet will make the liver healthy:
In the liver, fat accumulates and it can damage the liver. This is common in prediabetes and types 2 diabetes. It is recommended to take a keto diet. Therefore, this will improve the condition in the long run by reducing liver enzymes.
TIPS RELATED TO KETO DIET:
The following are some tips for people who want to start a keto diet.
- First, decide the start date and manage your schedule accordingly.
- The weekly plan should be established related to the keto diet.
- If you want your body to adjust with the new diet, reduce the physical activity in the first week of the keto diet.
- Store in your refrigerator, the low carb diet.
- Keto diet doesn’t use expensive ingredients. You can buy and eat healthy low-carb meals and they are not that much expensive. Buy simple meat and regular cheese and try to buy in bulk.
- Try to cook once in extra portions so that when you feel hungry you can eat it easily. Cook once and eat twice is the best formula to follow.
- Egg-based meals are the best option to eat on a keto diet. Also, swap fries and instead eat vegetables.
- Drink plenty of fluids to restore electrolytes and to avoid “keto flu”
- Try to measure correct macronutrient ratios and meet fiber goals properly in a keto diet.
KETO FLU AND ITS SYMPTOMS:
Some people experience keto flu when they first start the keto diet. As you are taking very little carbohydrates, the human body finds it difficult to adjust to the new diet. Carbohydrates reduced to 50 grams per day. Therefore, this reduction in carbohydrate level is a shock for a body to adapt and you experience withdrawal-like symptoms.
The following are some common symptoms related to the keto diet. However, from person to person they can vary.
- Difficulty sleeping
- Stomach pain
- Poor concentration.
- Sugar cravings, etc.
To avoid keto flu, try to stay hydrated with enough water and take many liquids. Avoid exercises that are strenuous in nature. Reduce the intake of caffeine and take adequate sleep. Try to wake up early in the morning and do some physical exercise that is light in nature. Consequently, also make sure that you are taking a proper diet with more protein and enough carbs.
Jessica Grey, USI’m 4 weeks into my custom keto diet plan and I’ve lost 14 pounds which I must say is pretty incredible, it’s actually amazing watching my body transform into something I am actually proud of rather than something I have always tried to cover up.Jessica Grey, US
Through fat-burning, the keto diet specializes in weight loss. While boosting your mood, the intention is to quickly lose weight. An individual can live at the keto food regimen indefinitely. Experiment with low-carb vegetables and educate yourself about carbs.
In the first week of carb withdrawal, you would possibly experience signs and symptoms which include muscle aches, fatigue, headaches, and mental fogginess and yes, hunger. As the weight loss plan moves into the second week and third weeks, you’ll start to experience better.
As you turn out to be familiar with the keto eating regimen, deciding on the right food might be easier. Most of your meals have to be a protein with vegetables. It facilitates in stabilizing mood & strength levels, even probably expanded lifespan, reduced cravings & appetite, and decrease blood pressure, etc. Those folks that are on a keto diet, the consequences of weight loss, intellectual focus, and energy level are incredible.
A nutrition plan with food variety to ensure you will get a wide range of nutrients and boost the likelihood of sticking to their diet.