The Ketogenic Diet
Updated: Oct 7, 2020
The Ketogenic diet or keto diet is a diet where you eat less or no carbohydrates and only depends upon fats and proteins.
Many studies suggested that this is one of the healthiest diet, which help us to reduce weight and and helps to improve health as well.
As you eat less or no carbohydrates, it was found that keto diet can help to reduce several health problems like diabetes, cancer, epilepsy and Alzheimer’s disease.
Their are many more benefits of keto diet.
What is Keto Diet?
The Keto of the is said to be the low carbohydrates, high fat and high protein diet, that means the one following this diet, can have a lot of fats and protein but they need to limit their carbohydrate intake.
For Example: You can take around 5% carbs, about 20% protein, and 75% Fats. Here is the example if you're having a calories of 2000 Kcal
Protein : 100 gram
Fats : 167 gram
Carbs : 25 gram
While having this diet, we don't take any carbohydrates and only rely on fats and proteins for energy, for which our body drastically convert energy consumption form glucose to ketones
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Ketogenic diet also help in reducing you insulin levels and obviously for a good reason. as your restricting your body from carbohydrate, very less insulin spikes will happen because we know that fats and proteins are very low in glycemic index.
So, it was found that- ketogenic diet help in reducing blood sugar levels and help you to stay away from type II diabetes.
Different Type Of Keto Diet
Their are many forms of ketogenic diet, they are as follows:
High-fat, high-Protein ketogenic diet: This is the most basic ketogenic diet, and this diet is usually followed by everyone who are planning for ketogenic diet.
This diet consist of : You can take around 5% carbs, about 20% protein, and 75% Fats.
Targeted ketogenic diet (TKD): If you're filling low during workouts, and need some carbs to fuel those muscles then this ketogenic diet do exactly the same. This diet let you to eat some carbs before your workouts.
Standard ketogenic diet (SKD): This diet is also same as normal ketogenic diet and follows up the same rules. In this diet you can have a lots of fats and no to less then 5% carbs.
Cyclical ketogenic diet (CKD): This ketogenic diet, that everyone can try for. This diet allow you to eat high carbs food for a day. for example you can have high carb foods for 2 times in a week and follow high fat and protein diet for next 5days in a week to get all the benefits of this ketogenic diet.
This article is only based on normal standard ketogenic diet only
Keto Diet Help To Reduce Weight
keto diet is found to be the most amazing diet to lose weight and help to avoid many diseases as well.
We know that having a lots of proteins and fats fill our tummy, and we crave a lot less after having this diet. In other hand if we tends to eat a lots of carbs then we do crave a lot because instant rapid digestion or insulin crash.
So, we eat lot less and we can lose weight without being hungry all the time.
Talking about weight loss, keto diet is filling because of high fats and proteins, the good news is that we also don't have to track calories with this diet, just you need a guide to start.
Many studies have shown that, people who are following this ketogenic diet have lose weight 2 times more then that of normal calories restricted diets or any other diet.
While doing this diet it was also seen that, this diet improve cholesterol levels in one human being, means the one have drastically reduced their bad cholesterol levels (LDL) and improved their good cholesterol levels (HDL).
In United Kingdom (UK), their was a study conducted and it was found that people who are following a ketogenic diet have reduced 3 times more weight then those are on calories restricted diets.
Their are thousands of reason, why ketogenic diet is the best then any other diet. Ketogenic diet also boost your protein intake which drastically improves many health benefits as well.
As ketogenic diet helps reduce, insulin levels, lower blood sugar levels which is the main key factor of weight loss and overall health benefits.
Keto Diets And Diabetes Or Prediabetes
As with this diet we take no to less carbohydrate, the blood glucose levels always stay low or in normal state. With this diet we can't see inulin spikes as well, because all the foods are low in glycemic index and have less or no carbs. carbs get converted into glucose and here we are having fats which will get convert into ketones.
As keto diet helps in lose weight, and helps to lose excess fat. fat get stored because of unused energy which or the glucose which get converted into fats. As carbs spike the insulin and crash them down, their is no chance of doing the same with ketogenic diet.
All the energy produce with this diet is converted into ketones and our body use our fat cells to use energy as well. Many studies have shown that excess fat also link to Type II diabetes or prediabetes or metabolic syndrome.
One of the study with 10 Obese patients have a high fat ketogenic diet and calorie restricted diet for 14 days and it was found that, reduction is fat increased by 75% in ketogenic diet then that of other diet.
In one study it was found that, 21 out of 7 participants have stopped taking their diabetes medicine after doing a ketogenic diet.
In one study, taking care with a original weight loss. Participant who is in a ketogenic diet have lost around 11.1 kg and other participant have lose 6.9 kg in a high carb diet, within the same period of time.
About around 95% patients and reduced their diabetes medication who are in a ketogenic diet, and 62% people have stopped their diabetes medication who are in high carb diet conducted in a study.
Other Amazing Health Benefits of Ketogenic Diet
Ketogenic diet have many other health and said as one of the number one tool to reduce many health problems as well.
Other health benefits this this diet are follows:
Epilepsy: It was found that ketogenic diet can be very beneficial for the children who are suffering from this health problems
Alzheimer’s disease: Many studies have shown that ketogenic or high fat diet can help reduce Alzheimer disease and also slows down its progression as well.
Cancer: The studies have proved that ketogenic diet have been beneficial to save you from many cancer or tumors, or slow them down as well.
Heart disease: As studies shows that, ketogenic diet reduce the bad cholesterol levels (LDL) and improve good cholesterol levels (HDL) which is absolutely connected to improve heart health and reduce heart problems.
Brain injuries: It wasn't researched in human, but in one animal study it was found that ketogenic diet help to recovery brain injuries faster than that of a normal or high carb diet.
Parkinson’s disease: Ketogenic diet can reduce the Parkinson's disease said by one study.
Foods to Avoid In Ketogenic Diet
You are limited to carbohydrates with this diet and it was recommended to avoid high carbohydrate foods from your diet.
This foods which hamper in your ketogenic diet.
High Sugar Or Refined Sugar Foods: Avoid any sugary foods, like soda, cake, fruit juice, ice cream, chocolates etc.
Avoid All Carbs Or Grains: No matter its a whole wheat or just refined wheat you need to avoid everything in ketogenic diet like : rice, pasta, chapati etc.
Fruit: Add fruits which are less in carbohydrates, avoid banana, apple etc. and you can add small portion of berries
legumes: Peas, kidney beans, lentils, chickpeas, etc.
Underground Vegetables: Potatoes, sweet potatoes, carrots, etc.
Low-fat or diet products: These are highly processed and often high in carbs like diet soda etc.
Some sauces: These often contain sugar and unhealthy fat so see the ingredients before having Sause, you will get keto sauce in the market.
Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc. like trans fat.
Alcohol: Alcohol contain high carbs and take you out of ketosis, so avoid alcohol.
Sugar-free diet foods: Don't always believe in this diet which make a poster with sugar free, check the ingredient lists always.
Ketogenic Diet Foods to Include
You can follow or eat this foods to stay in ketosis:
Meat: Red meat, steak, chicken etc.
Fish: Salmon, Tuna, Rohu, white fish etc.
Eggs: Try eggs which are organic and is filled with Omega 3s. (This Article for eggs benefits)
Diary: Add butter, cheese, milk or cream which are organic.
Nuts and seeds: Add almonds, cashew, flax seeds, chia seeds, walnuts etc.
Healthy oils: Add coconut oil, olive oil, sunflower oil etc.
Avocados: Add avocado in you Toast and enjoy it.
Low-carb veggies: Like cucumber, spinach, tomatoes, onion green leafy vegetables etc.
Condiments: Can use any salt, peeper or herbs or spices to make foods tasty.
Snacks To Munch On A Ketogenic Diet
You can munch on this snacks if you feel hungry here and their
Hand full Of nuts
Cheese or butter
90% or above dark chocolates
Full fat yogurt with nuts.
Full Fat milk or Almond Milk with cocoa powder, nuts blend
Cucumber with salt and herbs
Berries (Less amount) with cream
Tips To Get Started With Ketogenic Diet
Rely mostly on fats and proteins sources and add vegetable which are very much low in carbohydrates.
What if your out?
Take care of carbohydrates and stay away from sugary substances or wheat, rice, pasta or stuffs like that. order a meal which have fish or chicken or meat on it.
You can find, meat and fish based meals in the menu of some particular restaurants so, enjoy those foods while eating out. Ask them to avoid sauce of sugary substances.
Try some egg based foods as well or you can have egg omelet with onion and meat.
You can also have paneer with onion and capsicum on it with olive oil in it.
Talking about dessert, you can have cream with berries or cold almond milk berries and nuts blends also with cocoa powder.
Side Effects In Ketogenic Diet
As we understood that ketogenic diet is one of the healthiest diet and can cure many health problems, their are some side effects also with this diet.
When you first start this diet you may suffer from keto flue which will get vanished within few days and you'll start to feel energetic.
You can experience in keto flue : Cravings, Insomnia or sleep problems, Nausea, incomplete digestion, poor energy, poor mental functions. increased early fatigue during workouts and decrease performance.
To avoid or to lessen this problems you can start with low carb diet and then slowly move to ketogenic diet.
for example if you're having 200 grams of carbs each day reduce your carb intake to 150 grams for a week then 100 grams on other week and then 75, 50 and go on to 25 gram.
This way will minimize your keto flue problems as well,
While in a ketogenic diet you will eat a lot protein and fat, so as a result you have to drink more water also. This can leads to mineral disbalance so to balance this add extra salt to your meals.
Try to take fiber supplement if you're suffering from constipation during this diet. Also add around 1000 mg of potassium and around 300-400mg of magnesium in your diet using supplements if you cant able to complete it from foods.
As we don't having enough vegetables or fruits we are lacking with those important vitamins and minerals so it is always recommended to take multi vitamins and minerals supplements.
Supplements for a Ketogenic Diet
MCT oil: This oil helps you to increase your energy levels and help to increase ketones levels as well to burn fat more faster. Amazon.
Vitamins & Minerals: Add some salt or magnesium or potassium supplement in your diet or add several vitamins like vitamin c if you're avoiding all carbs.
Caffeine: If you're feeling low before workout add caffeine and get a boost of energy. you can get enough caffeine from black coffee Amazon.
Creatine: This is the most studied subject and creatine will help you in boosting performance in workout by reducing fatigue levels. Amazon
Whey: If you're struggling to complete your protein requirements while in this diet then whey protein will help you to do so Amazon.
Frequently Asked Questions
Some Of Your Doubts Regarding Ketogenic Diets (QNA)
1. What if I'm doing ketogenic diet, it means i can't eat carbs anymore for lifetime?
Yes if you're thinking to stay in a ketogenic diet for lifetime then you have to say no to carb but that doesn't means you can not enjoy carbs. Have carbs after 2-3Months being in this diet for a day and get back to the original diet.
2. Is this diet leads you to lose muscles?
Okay, if you're having enough protein that if will help you to minimize muscle loss in this diet. If you lift weight in a regular basis then you'll not lose muscles.
3. Can I build muscle on a keto diet?
High and moderate carb diet build more muscles then that of ketogenic diet. you will build muscles in a keto diet but in a slow pace.
4. Do i need to have a carb day?
No, you're having 25 grams of carbs. try having more calories on some days.
5. How much protein in keto diet?
Protein also spikes insulin levels rapidly and whey protein do it more rapidly. try to add protein with fats and take 35% of protein everyday only from your diet.
6. What if my performance decrease or i feel early fatigued?
You may feel week while in this diet, to overcome with this problem try MTC oil , caffeine or Creatine.
7. My Urine smells like some fruity.
This Happens which body start producing ketones and excess ketones starts to excrete.
8. My breath smells. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
9. I heard ketosis was extremely dangerous. Is this true?
Ketogenic diet is perfectly normal and healthy if done in a correct ways
10. I have digestion issues and diarrhea. What can I do?
This effects will get vanished within 3-7 days, if you feel constipated then try to eat more vegetable or fiber supplements.
A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.
It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
Always consult your doctor before starting this diet.
Research papers are given if you ask for them. also get a free 1 week diet plan regarding this diet if you ask.
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