If you find yourself in a conversation about dieting and weight loss, you might hear about keto diet and ketogenic diet. Keto diet is a well known low-carb diet, where the body produces ketones in the liver to be used as energy. A keto or ketogenic diet is a very low-carb diet, high-fat diet that helps you burn fat more effectively. Ketogenic diet may help against diabetes, cancer, epilepsy and Alzheimer’s diseases. This diet has different names-ketogenic diet, low-carb diet, low-carb high-fat diet, etc.
When we eat something that contains carbs, our body will produce glucose and insulin.
Glucose is the easiest molecule for our body to convert and use as energy.
Insulin is produced to process the glucose in our bloodstream and carries around the body. Both insulin and Glucagon are hormones which are secreted from the pancreas.
What is ketogenic diet?
Benefits of ketogenic diet?
What does eat and do not to eat on keto diet?
Types of ketogenic diet?
Dangerous of a keto diet?
What is a keto diet?
The ketogenic diet involves drastically reducing carbohydrate intake and replacing it with a high-fat diet. In this process, your body gets into a metabolic state called ‘ketosis’. Keto diet lower your blood sugar and insulin levels and shifts your body metabolism away from carbs and towards fat and ketones. The liver produces ketones from fat.
Benefits of Keto diet
There are numerous benefits with being on keto diet. From weight loss to increase your energy levels. Here list of benefit with the ketogenic diet.
- Low carb diet helps to Weight loss
- Control blood sugar and insulin levels
- Improve Mental focus
- Effective against metabolic syndrome and Increased energy
- Low-carb diet normalized hunger
- Control cholesterol and blood pressure
What does eat and do not eat on keto diet?
Food to eat
Meat– Fish (salmon, trout, tuna), lamb, beef, poultry, eggs, etc.
Above ground vegetables- broccoli, cauliflower, etc.
High-fat dairy- hard cheeses (unprocessed cheese), high fat cream, butter, etc.
Nuts and seeds- Macadamias, almonds, flax seeds, walnuts, sunflower seeds, etc.
Leafy greens – Spinach, kale, etc.
Sweeteners – stevia, erythritol, monk fruit.
Healthy oils: coconut oil, olive oil, avocado oil, etc.
Food to avoid
Sugary foods- soda, fruit juice, ice creams, candy, cake, soft drinks, etc.
Starch – Bread, pasta, rice, potatoes (sweet and chips), porridge, wheat-based products, etc.
Fruits – All fruits, treat all fruits as a natural form of candy.
Low-fat or diet products – these are all highly processed food, high in carbs and low-fat.
Alcohol- Alcohol contains carbs, many alcoholic beverages can throw you out of ketosis.
Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
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Types of ketogenic diet
There are mainly four common approaches to the keto diet.
1.Standard ketogenic Diet (SKD)
This diet typically contains 75% fat, 20% protein, and only 5% carb. This is best for beginners, anyone who wants to reduce extra body fat.
2. High-protein ketogenic Diet (HKD)
This is similar to the standard ketogenic diet, but the difference is adding more proteins. This diet ratio is 60% fat, 35% proteins, and 5% carb.
3. Cyclical Ketogenic Diet (CKD)
As the name mentioned cyclical keto diet involves low-carb diet for 5days followed by 2 high-carb days in week. This is popular method for bodybuilders, weightlifters, or those who need more protein in their diet.
4. Targeted ketogenic Diet (TKD)
The targeted keto diet allows you to add carbs around workouts. This is typically aiming to consume 25-50 grams carbs 30 minutes to an hour before exercise.
Note: Cyclical and Targeted ketogenic Diet is the more advanced method used by athletes and bodybuilders. Whereas Standard and high-protein keto diet is used by people who want to reduce excess fat in their body.
Side effects of Keto diet
Not everyone experiences side effects of Ketogenic Diet. It varies with the individual. Here some side effects of a keto diet.
As your body burns through the stored glucose in your liver and muscles- you release a lot of water.
Dizziness and Drowsiness
Getting rid of this excess water, it will also eliminate minerals like potassium, magnesium, and sodium. This can make you dizzy and fatigue.
Low blood sugar
It is also known as hypoglycemia. This happens to the people who used to eat more carb diet each day.
Initially, you might experience constipation when new to the keto diet. This is caused by you release more fluids.
first few days of beginning a keto diet you may experience ‘ketosis flu’ or ‘induction flu’. Irritability, headache, tiredness you might experience.
Some people limiting their fat intake along with their carbs, while intake of proteins too high and that leads to diarrhea.
people who followed keto diet experienced sleep issues at initial days because your serotonin and insulin levels are low. To overcome this problem, try to intake some snakes before going to bed this increase your insulin levels.
Avoid ketosis side effects
- Drinking more water
- Increasing your salt intake
- Ensure you’re eating enough fat
Overall just do your best to achieve your goal.