The keto diet is one of the most popular diets today. Whether you are looking to lose weight or maintain a healthy lifestyle, this guide will help get you on your way. This blog post covers everything from what it is and how to start, to what food items work well with the keto diet.
What is keto diet?
The ketogenic diet is a high-fat, moderate-protein and low-carbohydrate diet. This diet was originally developed in the 1920s to treat epilepsy in children who did not respond well to medications. It has been proven to be an effective treatment for several health conditions including obesity and type 2 diabetes.
Keto diet is often confused with other diets like Atkins or Paleo because all three of these diets are high-fat, low-carbohydrate diets. However, they are very different in their approach.
The keto diet has been shown to help with weight loss and improve health in many other ways. Following a healthy diet is one of the most important things you can do for your body to become fit and healthy.
What is ketosis?
The aim of the keto diet is to enter the state of ketosis. Ketosis is the metabolic state in which your body has shifted its primary source of energy from carbohydrates to fat. When this happens, your body is said to be in a state of ketosis.
In simple terms, ketosis occurs when there are very few carbohydrates left in your diet and your body begins to burn fats for energy instead. This process occurs naturally when you don't eat for several hours or days, but it can also happen if you eat fewer than 20-50 grams of carbs per day (the amount found in one apple).
Different types of keto diets
People only know what the keto diet is but does not know that there are several types of it. There are four types of keto diets which we will discuss below:
Standard ketogenic diet (SKD): This is the most popular and recommended form of a ketogenic diet. It is a high-fat, low-carb diet that consists of 70 percent fat, 20 percent protein and only 10 percent net carbs per day.
Cyclical ketogenic diet (CKD): This is similar to the SKD but with cycles of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. This helps avoid the negative effects of the keto flu and helps you get into ketosis faster.
Targeted ketogenic diet (TKD): This type of diet allows you to add carbs around workouts while still being in a state of nutritional ketosis. The goal of TKD is to take advantage of the benefits of ketosis while also having enough energy to perform intense workouts.
High-protein ketogenic diet (HPKD): Similar to the SKD, this is a high-fat, moderate-protein and low-carb diet that focuses on eating about 75 percent fat, 20 percent protein and 5 percent net carbs per day. The difference between HPKD and SKD is that HPKD allows for more protein than SKD.
Can anyone do the keto diet?
The answer is yes, but it may not be a good idea for everyone. Although the keto diet has been shown to have health benefits for many people, there are also some risks you should know about before jumping into this diet. If you have any of these conditions, talk with your doctor first before starting a ketogenic diet:
- Pregnancy or breastfeeding
- Type 1 diabetes (if taking insulin) or type 2 diabetes (if unable to control blood sugar levels)
- Kidney disease or kidney stones
- Heart disease or heart failure (in people who may be at risk for heart problems)
- Gallbladder removal patients
Benefits of the keto diet
There are many benefits of the keto diet, but here are some of the most important:
Weight loss
The ketogenic diet is one of the best options for people who want to lose weight, especially if they are looking for a healthy option. This is because it helps to reduce appetite by increasing satiety levels, which means that you will feel fuller for longer after having a meal or snack. This means that you will not feel hungry as often as you would when on other diets such as low-fat or calorie-restricted ones.
Improved blood sugar levels
Studies have shown that ketogenic diets can help improve blood sugar levels in people with type 2 diabetes or prediabetes by lowering their blood sugar levels, improving insulin sensitivity and reducing inflammation in the body. The reason why this happens is that when your body burns fat instead of carbohydrates as its main fuel source (glucose), there are fewer spikes in blood sugar levels after meals
Lower cholesterol
A study found that following a keto diet helped lower cholesterol levels. A high proportion of fat in your diet will force your body to use cholesterol as fuel, which can lead to heart disease and stroke. However, when you switch the body’s primary fuel source from carbohydrates to fats, it becomes easier for your liver to make more cholesterol. This then helps lower bad cholesterol levels in the blood.
Reduces seizures
The ketogenic diet is very effective at reducing seizure activity in people with epilepsy because it changes the amount of fat and sugar that the body uses as fuel. Ketones are produced when the liver metabolizes fats instead of glucose. This change in metabolism causes brain cells to use more fat instead of sugar as an energy source which reduces seizures in many people with epilepsy.
Helps improve acne symptoms
Acne is caused by an overproduction of oil in your skin, but since the ketogenic diet reduces insulin production and lowers blood sugar levels, it helps reduce sebum production in your pores — which can help prevent pimples from forming in the first place!
How to start your keto diet journey?
The keto diet is not a “one size fits all” program, so it’s important to customize it based on your personal goals and lifestyle choices. The following tips can help you get started:
Cut out refined sugars and grains
Refined grains are loaded with processed carbohydrates that quickly break down into glucose in your body. If you cut them out completely, your blood sugar levels will drop significantly, which will tell your body to start burning fat instead of glucose.
Eat plenty of healthy fats
Healthy fats are an essential part of the ketogenic diet because they help you feel full while providing many important nutrients. Focus on eating foods like avocado, coconut oil, and olive oil at every meal.
Stay hydrated with water
Water is an essential part of any diet, but it’s especially important in the ketogenic diet. Your body uses water to flush out toxins and waste products from your cells, so staying hydrated will help you feel energized and in control throughout the day.
Reduce your intake of processed foods
The ketogenic diet is a great way to avoid processed foods, which are often high in sugar and other unhealthy ingredients. Focus on eating fresh, whole foods like meat, seafood, eggs, vegetables and healthy fats instead of boxed meals or packaged snacks.
Get plenty of sleep
Getting at least eight hours of sleep each night will help you feel energized and ready for anything during the day. While you sleep, your body regenerates cells and repairs tissues. It also helps to restore the immune system, which is important for keeping your energy levels high and preventing illness.
Exercise
Exercise is another important part of a healthy lifestyle. It can help you to maintain a healthy weight, lower your risk for heart disease and type 2 diabetes, improve your mood, reduce stress and boost your energy levels. There are many types of exercise that can benefit you: walking, running, swimming, cycling and playing sports are just a few examples.
Keto diet nutritious food checklist
Vegetables
The following are some of the vegetables you can eat on a keto diet:
- Cauliflower
- Broccoli
- Brussels sprouts
- Kale
- Asparagus
- Cabbage
- Lettuce
- Bell peppers
- Zucchini
- Mushrooms
- Cucumber
- Spinach
- EggplantÂ
FruitsÂ
The following are some of the fruits you can eat on a keto diet:
- Avocado
- Lemon
- Raspberries
- Blackberries
- Strawberry
- Mango
- Blueberries
Animal products
The following are some of the animal products you can eat on a keto diet:
- Chicken (skinless, with no breading)
- Turkey without skin or any unnecessary seasoning.
- Ground beef/ ground lamb cooked and packaged at home;
- Pork loin
- Tuna or other seafood without breading and less than two grams of carb per can.
What are the basic rules of keto?
The goal of keto is to get your body in a state of ketosis, which means your body has no carbohydrates left to burn for energy. Instead, it burns fat for energy. The basic rules of the keto diet are to avoid things that will destroy your diet such as:
- Avoid eating dairy products, especially if they contain lactose or milk sugar. Dairy can be hard for some people to digest and may cause stomach problems like bloat or gas.
- Avoid drinking fruit juice which contains plenty of sugar.
- Avoid eating a lot of saturated fats and oils - these are common in junk food, deep-fried foods, and processed meats like bacon or hot dogs. This too can lead to weight gain or stomach problems.
- If you're diabetic, avoid sugary drinks that contain high levels of fructose corn syrup which may drive your blood sugar levels up.
- Avoid drinking alcohol because it will cause you to eat more high-carb foods and can lead to weight gain or stomach problems like bloating. You should also avoid artificial sweeteners that are found in many diet drinks which may have negative effects on your insulin levels and blood glucose control.
- When drinking coffee, you should avoid adding heavy cream or sugar, which can be high in calories and carbs.
- Avoid eating too many snacks during the day, especially if they contain a lot of carbohydrate foods like crackers, chips, or pretzels. Eating small meals throughout the day is better for regulating blood sugar levels than consuming lots of snacks.
- Avoid eating too many processed foods like pasta, bread, and pastries - these are high in carbs and can lead to weight gain or stomach problems such as bloating.
- Try a keto-friendly snack instead of reaching for an unhealthy option that might have more calories than the meal itself when you’re hungry. Examples include cheese, hard-boiled eggs, a handful of nuts or seeds, some low-carb tortilla chips, and guacamole.
What are the negative effects of the keto diet?
There are many negative effects of the keto diet. Some of them include:
Keto Flu
Keto flu is a phenomenon that occurs when your body adjusts to the ketogenic diet. The most common symptoms of keto flu include headaches, fatigue, and nausea. The keto flu is not dangerous, it's just uncomfortable. It usually lasts for about a week, but it can be more severe in some people. The good news is that most people feel better after a few days and don't have any long-term effects.
Constipation
Constipation is another common side effect of keto diets due to the lack of fiber, especially insoluble fiber from grains and legumes in the diet. Fiber helps prevent constipation by bulking up stool and adding moisture content to it, increasing bowel movements. If you are experiencing constipation on a keto diet it is recommended that you increase your intake of vegetables and fruit which contain soluble fiber. You can also supplement with psyllium husk powder or soluble fiber supplements.
Low energy levels
When you first start a keto diet, it may cause you to feel tired because your body isn’t used to burning fat for fuel instead of glucose (sugar). However, as your body becomes more adapted to using fat for fuel over time, this side effect should go away as well. If it doesn’t go away after a couple of weeks on the diet, it may indicate that something else is going on with your health.
Conclusion
The Keto Diet is one of the most popular diets for burning fat and losing weight. However, we recommend that you consult a doctor before starting any diet, especially if you have pre-existing health conditions. Anyone on this diet can attest that it is difficult to get started, but with a little support and a lot of dedication, it is possible to see results that hardly anyone can turn down. The keto diet could help you finally lose that stubborn weight that you've struggled with for so long.Â
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