The ketogenic diet or the keto diet is a form of low carbohydrate diet that increases the production of ketones in the liver and increases the energy of the body. The specialty of this diet lies in the fact that the entire body functions with fat as insulin levels drop and fat burning increases significantly. In addition, you get an increase in energy and do not mind the pangs of hunger. The ketogenic diet is also known as a diet low in carbohydrates and high in fat. When you eat foods rich in carbohydrates, they break down into glucose and insulin inside the body.
While glucose is easily absorbed and converted into energy, insulin processes glucose into the bloodstream. Glucose is the main source of energy, and while in use, fat takes a back seat and remains stored in different parts of the body until it is needed in the future. On a high-carbohydrate diet, the body consumes all the available glucose and, therefore, as it reduces its carbohydrate intake, the body goes into ketosis.
What is ketosis?
Ketosis is the body's natural process that starts to help sustain itself when there is a low intake of food. The body breaks down stored fats in the liver and begins to use it. The goal of a well-maintained ketogenic diet is to take the body to an active metabolism stage. However, to achieve this, you do not have to starve. You simply have to adopt a low carb diet without compromising your calorie intake.
This diet encourages the consumption of fats unlike regular diets to lose weight and moderate amounts of protein, while limiting the intake of carbohydrates. This causes the body to burn ketones, since these are the body's main source of energy. In other words, a ketogenic diet increases the body's fat burning mechanism that helps you lose weight. The optimization of ketone levels in the body causes several improvements in health, such as weight loss and increased physical and mental performance.
Are you in ketosis yet?
Whether or not your diet has triggered the process of ketosis in your body, it is not always easy to detect at first. However, there are other ways to know if you are in ketosis yet or not. While popular methods use urine strips and blood strips, they are often inaccurate. Instead, learn to recognize your symptoms. The body signals you with various signs such as increased urination, dry mouth and bad breath, for example.
The fact of being a natural diuretic makes you urinate more often. A ketone molecule called acetoacetate is attributed to frequent activation of bathroom visits. This, in turn, can make you feel thirsty and dry your mouth. To combat this, hydrate your system with plenty of water and do not forget to replenish your electrolytes from time to time.
The body of the ketone, acetone, can cause bad breath with an odor often described as a too-ripe fruit or a nail polish remover. However, it is only temporary and disappears as this new form of diet goes deep into your daily routine. Then, once you have overcome the "keto flu," you will also experience a moderate appetite with greater mental clarity.
Macronutrients or, often, called "macros" include the daily intake of the three main nutrients: fat, carbohydrates and proteins. In this diet, keeping track of your macros is more important in helping you get ketosis easily.
Types of ketogenic diets
The popular ketogenic diet comes in different avatars or variations as follows:
Standard ketogenic diet, SKD abbreviated, emphasizes a diet very low in carbohydrates with a moderate consumption of proteins and high fat content, which maintains 75 percent of fat, 20 percent of proteins and only 5 percent of carbohydrates. Ketogenic diet high in proteins. It is very similar to the standard ketogenic diet, except that it promotes a higher protein intake, which is approximately 60 percent of fats, 35 percent of proteins and 5 percent of carbohydrates. Cyclic ketogenic diet or CKD is a cyclical pattern diet that involves higher carbohydrates. For example, five days of the ketogenic diet are followed by two days of the high-carbohydrate diet. Ketogenic diet directed or TKD is another version of the diet that allows carbohydrates around workouts.
While the first two diets are for the older population, the last two diets are aimed primarily at athletes and bodybuilders.
What to eat and what not to do in a Keto diet?
Keep a diet plan ready in your hand before starting this special diet. The main concept is that the more you can limit carbohydrate intake, the faster you can move to the ketogenic state and begin to experience the results. Keto emphasizes a high-fat diet with moderate protein intake and very low carbohydrate intake.
Your nutrient intake should ideally be around 70 percent of fats, 25 percent of proteins and 5 percent of carbohydrates. This means that your protein intake should only be according to the body's needs, which means that the rest of your caloric intake will be filled with fat. Ideally, you should restrict yourself to 15 grams of carbohydrate intake.
It is important to keep your carbohydrate source limited only to nuts, vegetables and dairy products. Drop refined carbohydrates such as bread, cereals, or pastas that contain wheat or starchy foods such as rice, legumes, beans, and potatoes. The tubers are also not recommended. Even fruits are not recommended because they contain carbohydrates. However, some fruits, with the exception that they can be eaten in moderation in a ketogenic diet, include berries, star fruit and avocado. Renounce all forms of sugar, including honey, maple syrup and agave nectar.
The consumption of meat is highly recommended for this diet. Opt for fresh fish, eggs, poultry, lamb, beef and other meats you want. Delight yourself with leafy greens like kale and spinach. Vegetables grown on the ground such as cauliflower and broccoli are also recommended. Vegetables with a sweeter flavor, such as peas, corn, yams, cassava, carrots, beans, parsnips, squash, and onions are also high in carbohydrates and out of bounds. A diet high in fat through high-fat cream, butter, hard cheeses and the like are also part of the ketogenic diet.
The nuts and seeds are very healthy, so you can eat sunflower seeds, nuts, macadamias and others. For fruits, choose those with a low glycemic index such as avocado, raspberries and blackberries. The diet allows the use of low carbohydrate sweeteners such as monk fruit, stevia and erythritol. Coconut oil, foods rich in saturated fats and salad dressing with a high fat content can be consumed in this diet.
If you are hungry between meals, eat cheese, peanut butter, nuts and seeds to help calm your appetite. To your delight and surprise, you will also find that there are many fast food options when you are in a hurry, or are on the move and just have to grab something from the road. This is true even when you meet with friends for a coffee or meet with a family for a dinner sitting in a restaurant. Just remember that you have to avoid carbohydrates. Stick to the cheese trays, the vegetable delicacies or the meat dishes, and you'll be fine.
If you are in a hamburger shop, avoid the roll and instead opt for the meat. And, of course, it continues on the other sides, like bacon, sauces without sugar, but fats like mustard, salad dressings like Caesar, blue cheese, ranch and avocado. When choosing salads, choose the simplest ones without fruits with a high carbohydrate content and without croutons, please! And, if something is breaded like mozzarella sticks or chicken thighs, that's certainly out of bounds!
Ideally, a ketogenic meal is made up of proteins, vegetables with a side of fat. You can eat chicken breast with olive oil with butter, steamed broccoli and steamed cheese. Another option could be the steak with a butter cover with spinach sautéed with olive oil. Try varying your daily meals with other low-carb vegetables. Most of these are from the cruciferous family and may include zucchini, lettuce, cauliflower and cucumbers. Salads are a great way to make a quick vegetable dish. Try an Asian-style broccoli salad or a mixed spring salad with vegetables. You can also eat a crispy Bok Choy salad with tofu or hey, how about a Thai style barbecue pork salad?
Some of the fantastic vegetable accompaniments include spinach with cream, brussels sprouts au gratin, mashed cauliflower of parmesan or broccoli toasted with lemon. However, from time to time you may be able to give some sweetness to your diet of fats with peppers and onions as in the red pepper chicken soup, or a cauliflower with cheese and onion sauce. If your heart craves a dessert, a strange indulgence could be a Keto pumpkin pudding, pumpkin snickerdoodle cookies or maybe a homemade pumpkin ice cream.
Ketogenic diet for beginners
As it begins with the ketogenic diet, it could face certain symptoms. However, these last only about a week and are only the body's way of signaling the changes that are taking place in the body. Many beginners report headaches, dizziness and mental confusion. Some even experience nausea. Those who are deficient in magnesium may also experience leg cramps. Physical weakness is also established, and this is only common since the body is in a transitory phase. This is usually due to electrolytes being released outside the body due to the diuretic effect of ketosis. To combat these symptoms, hydrate your body by drinking a lot of water. Also, keep your sodium consumption. Sodium will facilitate water retention and replenish the loss of electrolytes. This temporary feeling is called "keto flu".
Benefits of a ketogenic diet
The ketogenic diet comes with a series of great positives. From a gradual loss of weight to high levels of energy and mental clarity, you experience some benefits. But that is not all. The ketogenic diet has also been studied to have therapeutic medical applications.
In this diet, your body will deplete the fat stored in the body to give it energy. Therefore, you will automatically experience weight loss. If someone suffers from high blood sugar levels, this diet is a healthy way to control it. The keto naturally reduces high blood sugar levels, and this is caused by the foods you start eating on this diet.
Many nutritionists believe that this is one of the safest and most efficient ways to manage and prevent compared to low-calorie diets. Ketones also feed the brain. Thanks to the low intake of carbohydrates that decreases the fluctuations of blood sugar and this naturally increases mental clarity and concentration.
The healthy consumption of certain foods turns out to be a constant source of energy for the body to make one feel more active and fresh throughout the day. This is attributed to the fact that fats are much more efficient to burn as fuel and provide energy to the body. The ketogenic diet is also very useful to treat epilepsy and has had a successful use since the 20th century. One of the main positive aspects is that when an epileptic child is on a keto diet, he can be given minor medications without causing a negative impact on his health.
The ketogenic diet also helps control blood pressure and cholesterol. This is done by improving the levels of cholesterol and triglycerides in the body, whose imbalance can cause arterial accumulation. Some blood pressure problems can cause weight gain, and the Keto diet also treats this symptom by helping one to lose excess weight. Diet is also effective in preventing insulin resistance by keeping your levels in a healthy range. The accumulation of insulin can cause type 2 diabetes.
Fascinatingly, the ketogenic diet also brings some more benefits. Like, it can also produce a perfectly healthy and acne-free skin. Studies have shown that the style of healthy eating in this diet directly affects skin health to the extent that it can decrease inflammation of the skin and injuries.
Article Source: https://fogut.com/the-ketogenic-diet-benefits/
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