Keto diet: The high-fat, moderate-protein and low-carb ketogenic diet is among the foremost popular weight loss methods. The diet forces the body to burn fats instead of carbohydrates.
What is a ketogenic, or ‘keto’ diet?
The ketogenic diet is one amongst the foremost popular weight-loss diets the globe over. It’s a high-fat, moderate-protein, and low-carb diet that helps in weight loss by achieving ketosis — a metabolic state where the liver burns body fat and provides fuel for the body, as there’s limited access to glucose. It has many benefits for weight loss, health, and performance, A keto diet can be especially useful for losing excess body fat without hunger and for improving type 2 diabetes.
While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and you may increase your intake of fat. The reduction in carb intake puts your body in an exceedingly metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
What the term "Keto" means?
A “keto” or “ketogenic” diet is so named because it causes your body to provide small fuel molecules called “ketones.” this is often an alternate fuel source for your body that may be used when blood sugar (glucose) is briefly supply. Once you eat only a few carbs or very few calories, your liver produces ketones from fat. These ketones then function a fuel source throughout the body, especially for the brain. The brain is a hungry organ that consumes a lot of energy on a daily basis, and it can’t run on fat directly. It can only run on glucose – or ketones.
What constitute a Keto diet?
A classic keto requires that 90 percent of a person’s calories come from fat, six percent from protein, and 4 percent from carbs. But there are many versions doing the rounds since this one was designed for kids affected by epilepsy to achieve control over their seizures. Typically, popular ketogenic diets suggest an average of 70-80 percent fat, 5-10 percent carbohydrate, and 10-20 percent protein,
So, on a ketogenic diet, your entire body switches its fuel supply to run totally on fat, burning fat 24-7. When insulin levels drop very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off.
This is a decent thing if you’re trying to reduce , but there also can be other benefits, like less hunger and a gentle supply of energy — without the sugar peaks and valleys that always occur when eating high-carb meals. This could help keep you alert and focused.
When your body produces ketones, it enters a metabolic state called ketosis. The fastest process to get there’s by fasting – not eating anything – but nobody can consistently fast forever.
A keto diet, on the other hand, also leads to ketosis and may be eaten indefinitely. it’s many of the advantages of fasting – including weight loss – without having to fast long run.
Who should not be on a ketogenic diet?
There are several controversies and myths about a keto diet, but for most people it appears to be very safe. However, three groups often require special consideration and guidelines as well:
- If a person takes medication for diabetes, such as insulin.
- If a person takes medication for high blood pressure.
- If a person is a breastfeeding mom.
It is always a good and advised thing if you consult to a good dietician or should undergo to a medical supervision before starting a new diet plan and it same applies on Keto diet.
Who use the Keto Diet?
People use a ketogenic diet most frequently to reduce weight , but it can help to manage certain medical conditions, like epilepsy, too. It also may help people with heart disease, certain brain diseases, and even acne, but there must be more research in those areas.
Types of Ketogenic Diets-
There are several versions of the ketogenic diet, these are including:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 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: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
Health Benefits of Keto Diet-
Studies have now shown that this diet can have benefits for a wide variety of different health conditions:
- Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure level and blood glucose.
- Cancer: The diet is currently getting used to treat several kinds of cancer and slow tumour growth.
- Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
- Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow down its progression.
- Polycystic ovary syndrome: This diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
Foods to Avoid in Keto diet
Any food that is high in carbs should be limited if you are taking the Keto diet. Here is a list of several food items which should not be eat or eliminated from the diet if a person is on a Ketogenic diet plan.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Sugary foods: Sugary items include- Soda, fruit juice, smoothies, cake, ice cream, candy, 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.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: As these often contain sugar and unhealthy fat.
- Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These food items are often high in sugar alcohols, which can affect ketone levels in some cases. Moreover, these foods also tend to be highly processed.
In short, if a person is taking the Keto diet then he/she should avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.
Foods to Eat in Keto diet
A person can eat following food items while he/she is on a Keto diet plan.
- Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish: Such as salmon, trout, tuna and mackerel.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Condiments: You can use salt, pepper and various healthy herbs and spices.
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Side Effects of Ketogenic diet and How to Minimize Them
Though the ketogenic diet is safe for healthy people, yet there could also be some initial side effects while your body adapts.
The more common ones aren’t usually serious: you would possibly have constipation, mild low blood sugar, or indigestion. Much less often, low-carb diets can cause kidney stones or high levels of acid in your body (acidosis). Other side effects can include the “keto flu,” which can include headache, weakness, and irritability; bad breath; and fatigue.
Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and decreased exercise performance.
To minimize this, you can try a daily low-carb diet for the primary few weeks. This might teach your body to burn more fat before you completely eliminate carbs. A ketogenic diet may also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help. Many of the side effects of starting a ketogenic diet are often limited. Easing into the diet and taking mineral supplements can help.
Supplements for a Ketogenic Diet
Although no supplements are required, some can be useful.
- MCT oil- Added to drinks, food 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.
- Creatine- Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.
- Exogenous ketones- This specific supplement may help raise the body’s ketone levels.
- Whey- You can use Whey protein in shakes or yogurt to increase your daily protein intake.
- Caffeine- Caffeine can give you the benefits for energy, fat loss and performance.
Healthy Keto Snacks
In case you get hungry between meals, here are some healthy, keto-approved snacks which you can try to fulfil your little hunger:
- Fatty meat or fish.
- A handful of nuts or healthy seeds.
- 1 or 2 hard boiled eggs.
- Strawberries and cream.
- A low-carb milkshake with almond milk, cocoa powder and nut butter.
- 90% dark chocolate.
- Full-fat yogurt mixed with nut butter and cocoa powder.
- Celery with salsa and guacamole.
- Cheese with olives.
Ketogenic Diet Is Great, but Use This Diet With Care
A ketogenic diet may be great for those who are overweight, diabetic, or looking to boost their metabolic health.
It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
When your body burns its stores of fat, it may be hard on your kidneys. And starting a ketogenic diet — or going back to a standard diet afterward– can be tricky if you’re obese due to other health issues you’re likely to possess , like diabetes, a heart disease , or high blood pressure. If you’ve got any of these conditions, make diet changes slowly and only with the guidance of your doctor.