Ketogenic Diet: A Complete Guide For Beginners Diet Healty Tips
The ketogenic diet is a low-carbohydrate, high-fat diet that offers many health benefits. More than 20 studies have shown that this type of diet can help you lose weight and improve your health. The ketogenic diet may even be beneficial against diabetes, cancer, epilepsy, and Alzheimer's disease.
This article fis a complete guide for beginners about ketogenic diets. It contains everything you need to know.
What Is a Ketogenic Diet?
The ketogenic diet (often called keto) is a low-carbohydrate, high-fat diet that has much in common with the Atkins diet and low-carbohydrate diets. This affects the intake of carbohydrates that must be completely reduced, and replaces them with fat. Carbohydrate reduction causes your body to experience a metabolic state called ketosis.
When that happens, your body becomes very efficient at burning fat as energy. It also makes the fat a ketone (a substance of fat metabolism) in the liver, which can provide energy for the brain.
The ketogenic diet can cause enormous reductions in blood sugar and insulin levels. This happens along with the increase of ketones, which have many health benefits.
Conclusion: ketogenic diet (keto) is a low carbohydrate, high fat diet. It lowers blood sugar and insulin levels, and keeps metabolism away from carbohydrates and switches to fat and ketones.
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Types of Ketogenic Diets
There are several versions that include the ketogenic diet, as follows.
- Standard ketogenic diet (SKD): this diet is a very low-carbohydrate diet, medium protein, and high fat. It usually contains 75% fat, 20% protein and only 5% carbohydrates.
- Cyclical ketogenic diet (CKD): This diet involves periods of consuming high carbohydrates, usually like a 5 day ketogenic diet followed by 2 days high in carbohydrates.
- Targeted ketogenic diet (TKD): This diet allows you to add carbohydrates when on a diet.
- High-protein ketogenic diet: this is the same as a standard ketogenic diet but by adding more protein. The ratio is 60% fat, 35% protein and 5% carbohydrates.
However, only standard and high protein diogenic diets have been studied extensively. A cyclical or targeted ketogenic diet is a more advanced diet method, and is used primarily in bodybuilders or athletes. The information in this article mostly applies to the standard ketogenic diet (SKD), although there are many other principles that apply in other versions.
Conclusion: There are several versions of the ketogenic diet. However, the standard ketogenic diet is the most widely researched and most recommended.
Ketogenic Diet Helps Lose Weight
The ketogenic diet is the best way to lose weight and reduce the risk of disease-causing factors. In fact, the results show that the ketogenic diet is far superior to any low-fat diet ever recommended. What's more, this diet is highly recommended because you can lose weight without the need to count calories or bring your food.
A study found that people who followed the ketogenic diet lost weight 2.2 times faster than those who followed a restricted, low fat calorie diet. Triglycerides and HDL cholesterol levels are also increasing. Another study found that participants of ketogenic diets were 3 times faster to lose weight than those who followed the UK Diabetes diet recommendation.
There are several reasons why the ketogenic diet is so excellent as a low-fat diet. One is the increase in protein intake, which is very beneficial. Increased ketones, lower levels of sugar and increase insulin sensitivity which is also a key that has an important role.
Conclusion: ketogenic diets can help you lose more weight than low fat diets. This can happen without feeling hungry.
Ketogenic Diet for Diabetes and Prediabetes
Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function.
The ketogenic diet can help you lower excess fat, which is closely related to type 2 diabetes, prediabetes and metabolic syndrome.
One study found that ketogenic diet improved insulin sensitivity with a high percentage of 75%. Another study in patients with type 2 diabetes found that 7 to 21 participants involved stopped all their diabetes treatments.
In a previous study, the ketogenic group lost 24.4 lbs (11.1 kg), compared with a high carbohydrate group of only 15.2 lbs (6.9 kg). This is an important benefit when coupled with the relationship between weight and type 2 diabetes.
In addition, 95.2% of the ketogenic group was also able to stop or reduce its treatment, compared to a high-carbohydrate group of only 62%.
Conclusion: Ketogenic diets can increase insulin sensitivity and eliminate fat, leading to a dramatic increase in type 2 diabetes and prediabetes.
Health Benefits Of The Ketogenic Diet
The ketogenic diet actually originates as a treatment to treat neurological diseases, such as epilepsy. Studies have now shown that diet can have benefits for a variety of different health conditions.
- Heart disease: ketogenic diet can improve the risk of body fat, HDL levels, blood pressure and blood sugar.
- Cancer: Current diet is used to treat some types of cancer and slow the growth of tumors.
- Alzheimer's disease: diet can reduce the symptoms of Alzheimer's and slow the progression of this disease.
- Epilepsy: studies have shown that ketogenic diets can cause a major reduction in seizures experienced by children with epilepsy.
Parkinson's disease: a study found that diet helps the development of symptoms of Parkinson's disease.
- Polycystic ovary syndrome: ketogenic diets can help reduce insulin levels, which play a role in polycystic ovary syndrome.
- Brain injury: a study of animals found that diet can reduce concussions and help recovery after brain injury.
- Acne: Low insulin levels and sugar-free foods or processed foods can reduce acne.
However, keep in mind that a lot of research is not a benchmark.
Conclusion: Ketogenic diets can provide many health benefits, especially in metabolic, neurological or insulin-related diseases.
Foods to Avoid
In short, foods high in carbohydrates should be limited. The following is a list of foods that should be reduced or eliminated on a ketogenic diet.
- Sugar foods: sodas, fruit juices, smoothies, cakes, ice cream, sweets and more.
- Grains or starch: products made from wheat, rice, pasta, cereals and others.
- Fruit: all fruits, except a little bit like a strawberry.
- Beans or pods: peas, red beans, lentils, beans and others.
- Vegetable roots or tubers: potatoes, sweet potatoes, carrots, radishes and others.
- Low fat products or diet products: because it is processed too long and often high in carbohydrates.
- Some herbs or sauces: usually a lot of sugar and unhealthy fat.
- Unhealthy fats: limit consumption of processed vegetable oils, mayonnaise and others.
- Alcohol: because it contains carbohydrates, many alcoholic drinks can make you not exposed ketosis.
- Sugar-free diet foods: this is often found in alcohol sugar, which can affect ketone levels in some cases. These foods tend to be high processed foods.
Conclusion: avoid foods containing carbohydrates such as whole grains, sugar, nuts, rice, potatoes, candy, juice and even most of the fruit.
Most of your food should be like the one below.
- Meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fish fats: such as salmon, forage fish, tuna and mackerel.
- Eggs: look for eggs from animals that graze (eg chicken eggs) or contain omega 3.
- Butter and cream: seek from grass-fed animals whenever possible.
- Cheese: unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts or seeds: almonds, walnuts, linseed, pumpkin seeds, chia seeds and others.
- Healthy oils: especially native olive oil, coconut oil and avocado oil.
- Avocado: fresh avocado or freshly made guacamole.
- Low carbohydrate vegetables: mostly green vegetables, tomatoes, garlic, peppers and others.
- Spices: You can use salt, pepper and a variety of healthy herbs and spices.
Conclusion: the majority of foods on your diet are foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and low-carbohydrate vegetables.
# Read more : COMPLETE GUIDE TO VEGAN KETOGENIC DIET FOR BEGINNERS.
Example of Diogenic Diet Food, A Week
To help you get started, here's an example of a ketogenic diet diet for a week.
- Breakfast: bacon, eggs and tomatoes.
- Lunch: chicken salad with olive oil and feta cheese.
- Dinner: salmon with asparagus cooked with butter.
- Breakfast: egg, tomato, basil and goat cheese omelet.
- Lunch: almond milk, peanut butter, cocoa powder and stevia milkshake.
- Dinner: meatballs, cheddar cheese and vegetables.
- Breakfast: ketogenic milkshake (please find the recipe). - Lunch: shrimp salad with olive oil and avocado.
- Dinner: chunks of pork (pork) with parmesan cheese, broccoli and salad.
- Breakfast: omelet with avocado, salsa, peppers, onions and spices.
- Lunch: a handful of nuts and a celery stick with guacamole and salsa.
- Dinner: chicken stuffed with pesto and cream cheese, along with vegetables.
- Breakfast: sugar-free yogurt with peanut butter, chocolate powder and stevia.
- Lunch: saute meat cooked with coconut oil and vegetables.
- Dinner: burgers without sweetbreads with bacon, eggs and cheese.
- Breakfast: ham and cheese omelet with vegetables. - Lunch: ham and slices of cheese with beans.
- Dinner: white fish, eggs and spinach cooked with coconut oil.
- Breakfast: fried eggs with bacon and mushrooms.
- Lunch: burger with salsa, cheese and guacamole.
- Dinner: steak and egg with a little salad.
Try to replace vegetables and meat in the long run, because each type contains different nutrients and different health benefits.
Conclusion: You can eat various kinds of delicious and nutritious foods with ketogenic diet.
Healthy Ketogenic Snacks
In case you are hungry between meals, here are some healthy snacks that suit keto.
- Fatty meat or fish.
- A handful of nuts or seeds.
- Cheese with olives.
- 1-2 boiled eggs cooked.
- 90% dark brown.
- Milkshake low carbohydrates with almond milk, cocoa powder and peanut butter.
- Fat-rich yogurt mixed with peanut butter and cocoa powder.
- Strawberries and cream.
- Celery with salsa and guacamole.
- Little food leftover main meal.
Conclusion: A good snack for keto diet contains cuts of meat, cheese, olives, boiled eggs, beans and dark chocolate.
# Also read LOW CARBOHYDRATE RECIPES THAT ARE EASY TO MENU YOUR KETOGENIC FOODS
Tips on Eating Outside The Ketogenic Diet
Not too difficult to make the most of the restaurant food to be very 'keto' when eating out. Most foods offer several types of meat or fish-based dishes. Order it, and replace all high carbohydrate foods with vegetables. Egg-based food is also a good choice, such as omelet or egg and bacon.
Another favorite is the burger without the sweetbreads. You can also leave the bread and potatoes and replace them with vegetables. Add extra avocados, cheeses, bacon or eggs. In Mexican restaurants, you can enjoy all kinds of meat with cheese, guacamole, salsa and sour cream. For dessert, ask for a mixture of cheese or cream with a double berries.
Conclusion: When eating out, choose meat, fish or egg-based. Ask for extra vegetables instead of carbohydrates or starches, and provide cheese for dessert.
Side Effects and How to Minimize them
Although ketogenic diets are safe for people's health, there may be some side effects when your body is adapting. This is often referred to as "keto flu" - and usually occurs more than a few days.
Keto flu includes less energy and slightly decreased mental function, increased hunger, sleep problems, nausea, digestive discomfort and decreased body performance.
In order to minimize this, you can try a low-carb diet during the first few weeks. This may be able to get your body to burn more fat before you completely eliminate carbohydrates.
A ketogenic diet can also alter the balance of water and minerals in your body, so adding extra salt to your diet or taking mineral supplements can also help. For minerals, try taking 3,000-4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.
At least initially, it is important to eat until full and avoid limiting too many calories. Usually ketogenic diets cause weight loss without deliberate calorie restriction.
Conclusion: many side effects during the start of a ketogenic diet that can be limited. Simplifying your diet and taking mineral supplements can help.
Supplements For Ketogenic Diets
Although no supplements are needed, some can be useful.
- MCT Oil: add to beverages or yogurt, MCT oils provide energy and help increase ketone levels.
- Minerals: additional salt and other minerals that can be important when starting a diet, because there is a shift in water and mineral balance.
- Caffeine: caffeine can be beneficial for energy, fat loss and performance. - Exogenous ketones: These supplements help increase the levels of ketones in your body.
- Creatine: creatine provides many benefits for health and performance. This can help if you combine ketogenic diet with exercise. - Whey: use half a spoon of whey protein into a shake or yogurt to increase your daily protein intake.
Conclusion: Certain supplements may be beneficial in ketogenic diets. These include exogenous ketones, MCT oils and minerals.
Five Frequently Asked Questions
The following are answers to some of the most frequently asked questions about the ketogenic diet.
- Can I eat more carbohydrates?
Yes. However, it is important to eliminate them initially. After the first 2-3 months, you can eat carbohydrates at a special occasion - just get back on the diet afterwards.
- Will I lose muscle?
There is a risk of losing some muscle on any diet. However, high protein intake and high ketone levels can help to minimize muscle loss, especially if you lift the load.
- Can you build muscle on a ketogenic diet?
Yes, but maybe not as good on a diet as insufficient carbohydrates.
- Do I need to repeat eating more carbohydrates?
No. However, some high calories a few days may be beneficial for now and later.
- How much protein can I eat?
Protein should be, as a high intake that can stop insulin levels and low ketones. Approximately 35% of total caloric intake is a possible limit.
Five Other Frequently Asked Questions
- What if I'm always tired, weak and tired?
You may not be in a full ketosis or a useful fat and an efficient ketone. To overcome this, reduce your carbohydrate intake and look again at the points above. Supplements such as MCT or ketone oil can also help.
- My urine smells like fruits? What happen?
Do not worry. This is only because of the excretion made during ketosis.
- My breath smells. What should I do? This is a common side effect. Try drinking water with natural flavor or chew sugar-free gum.
- I hear ketosis is very dangerous. Is it true?
People are often confused between ketosis and ketoacidosis. The first formed naturally, while the other only occurs in uncontrolled diabetes. Ketoacidosis is dangerous, but ketosis in the ketogenic diet is very normal and healthy.
- I have digestive problems and diarrhea. What should I do?
This is a common side effect usually elapsing after 3-4 weeks. If you continue, try eating more high-fiber vegetables. Magnesium supplements can also help constipation.
The Ketogenic Diet Is Not For Everyone
The ketogenic diet can be very good for people who are overweight, diabetic or who are trying to improve their health metabolism. This may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
And, like any other diet, it will work if you are consistent and keep doing it in the long run. That's all, a few things that are proven in nutrition as a health benefit and weight loss from ketogenic