Diet Introduction
If you are eager to lose weight or obesity, then you must have taken many diets prevalent in the market, but the diet which we are going to tell you today has been a flag of success for decades.
The ketogenic diet (or keto diet) has been practiced since the 1920s and is based on a solid understanding of physiology and nutrition.
The keto diet targets several important goals, which are among the most common causes of weight gain, such as hormonal imbalance, high blood sugar, overeating.
Losing weight mostly involves counting calories, limiting portion sizes, resorting to excessive exercise, or requiring a lot of willpower, but this low-carb diet is a great way to lose weight and improve health. takes a completely different approach. It replaces the body's "fuel source" that the body uses to stay active.
Keto diet food list items contain high fat and low carb foods. It turns your body's fuel into fat instead of sugar.
Sugar Burner --> Fat Burner
High Carb --> High Fat and Low Carb
If you are completely new to this diet, then we tell you how to do it easily.
What is Keto Diet?
An ideal ketogenic diet is a very low-carb diet plan originally designed in the 1920s for patients with epilepsy by researchers working at the Johns Hopkins Medical Center.
Researchers found that fasting (abstaining from all foods for a short period of time (such as intermittent fasting), which contains carbohydrates) was able to positively reduce levels of body fat, blood sugar, cholesterol, and hunger . helps .
Although prolonged fasting is not a feasible option , the keto diet was developed to mimic the beneficial effects of fasting.
The keto diet for beginners works by "tricking out" the body and by rigidly locking up the glucose that is found in carbohydrate foods. Today the keto diet goes by many different names, including "low carbohydrate" or "very low carbohydrate ketogenic diet" (LCKD or VLCKD).
At the core of an ideal keto diet is severely restricting the intake of all or most foods with sugar and starch (carbohydrates). When we eat these foods, they are then broken down into sugar (insulin and glucose) in our blood, and if these levels become too high, the extra calories can more easily go away.source" that the body uses to stay active.Calories get stored as fat in the body and lead to unwanted weight gain.
However, when glucose levels are cut due to low carb intake, the body begins to burn fat and produces ketones that can be measured in the blood (using urine strips, for example).
Our body is normally dependent on glucose (or sugar) for energy. Our body cannot make glucose. When glucose is not available from food sources, our body instead starts burning stored fat or fat from our food .
When you follow a ketogenic diet plan, your body burns fat for energy instead of carbohydrates, so you lose weight faster and lose excess body fat faster.
Another major advantage of the keto diet is that there is no need to count calories, starve, or burn calories through exercise.
What is Ketosis Diet?
The word keto is derived from ketosis, which is the result of following a ketogenic diet, which is why it is sometimes referred to as the "ketosis diet" or "ketosis diet plan".
The ketogenic diet puts your body in a state of "ketosis," a state of digestion that occurs when most of the body's energy enters the body through ketones in the blood, rather than the glucose that comes from carbohydrate foods . (such as through grains, sugar or fruit).
Although high-fat diets have been given a bad name by the public, leading to weight gain and heart disease, it is the second preferred source of energy for your body when carbohydrates are not readily available to the body.
How does the ketosis diet work?
This is very important for you to read, how do you get your body into ketosis and how keto diet starts burning fat as fuel in your body :
Stopping consumption of carbohydrate foods that provide glucose such as cereals, starchy vegetables, fruits, etc.
This forces your body to find an alternative fuel source and the second preferred fuel source is fat.
Meanwhile, in the absence of glucose, the body also begins to burn fat, producing ketones.
Once ketone levels in the blood reach a certain point, you enter a state of ketosis.
You continue to lose weight until you reach a healthy, stable body weight.
Key benefits of keto diet
Mainly helpful in reducing weight
- In keto diet, your body gains strength by burning fat instead of sugar.
- In a keto diet, your body produces less insulin, which results in less fat storage.
- Reduces your appetite significantly.
Reduce risk for type 2 diabetes
- The keto diet prevents your body from releasing too much insulin.
- In a keto diet, your body normally builds up sugar in the blood.
Reduce the risk of heart disease
- One study found that following a ketogenic diet and a list of keto diet foods for 24 weeks resulted in reductions in triglycerides, LDL cholesterol and blood sugar levels in a significant percentage of patients, while at the same time There is an increase in the level of HDL cholesterol .
Help prevent cancer
- Research from the Holden Cancer Center and the National Institutes of Health found that the ketogenic diet is an effective treatment for cancer and other serious health problems .
- A high-fat and low-carb diet may stifle cancer cells
Fight brain disease and neurological disorders
- The ketogenic diet is also used as a natural remedy and even helps relieve neurological disorders including epilepsy, Alzheimer's symptoms, manic depression, and anxiety.
- By changing the fuel of the body, it can help in curing neurological disorders.
- A European Journal of Clinical Nutrition study points to emerging data suggesting the therapeutic use of the ketogenic diet for many neurological diseases in addition to epilepsy and Alzheimer's, including headache, neurotrauma, Parkinson's disease, sleep disorders, hallucinations. Includes cancer and autism.
life is long
- Now, there's also evidence that a low-carb, high-fat diet (like the keto diet is) helps you live longer than a low-fat diet.
- In a study in the medical journal The Lancet, which studied more than 135,000 adults from 18 countries, high carbohydrate food intake was associated with a higher risk of mortality, while fat was related to a lower mortality rate.
How to start keto diet plan
Your age, gender, activity level and current body composition can also play a role in determining your keto diet intake.
An ideal keto diet limits carbohydrate intake to just 20-30 net grams per day.
On a "strict" keto diet, fat typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates about 5 percent.
Here are some good keto rules that you can follow:
Don't take too much protein
- Protein is not as big a part of the keto diet as fat.
- Your body can convert protein to glucose if you consume more protein , especially in the early stages, so this will slow down your body's conversion to ketosis.
- Protein intake should be between 1.5 grams per kilogram of your ideal body weight. For example, a woman who weighs 68 kilograms should get about 68-102 grams of protein daily.
keep an eye on your macros
- Oh ! Now you might be wondering what macros are . Grams of fat, protein, and net carbs are called "macros ." You don't add this to your calorie count, it's not your calories.
- We understand that it can be difficult to track your macros and net carbs, so I recommend you download the keto app which includes the keto diet calculator. This will help keep you on track.
For More Success You Have To Use Keto Supplements
- You can find a good keto supplement in the market which is popularly called as "keto diet pills" which can help you to get results.
- Also, consider supplementing with the amino acid leucine, as it can be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted to glucose, acetyl-CoA made from leucine can be used to form ketone bodies. It is also present in keto-friendly foods such as eggs and cottage cheese.
Drink plenty of water
- Drinking lots of water is important in the keto diet. Drinking water will make you feel less tired and have a good digestive system.
- It is also essential for detoxification. Aim to drink 10 -12 glasses of water a day. Water also helps in reducing weight, click on the link to know about it separately
>>>Can drinking water help in losing weight?<<<
Don't be dishonest
- Don't start either and don't be dishonest if you start keto diet , this advice is not only for keto diet but for all types of diet.
- If you eat a food with a lot of carbs then it will not be of any use because it will bring you out of ketosis and in the end when you will not lose weight then you will curse the diet, it is useless.
Types of Keto Diet:
Standard Ketogenic Diet (SKD):
- About 75 percent of calories in this diet are derived from fat (such as oil or meat cuts of meat), 5 percent from carbohydrates and 20 percent from protein.
Modified Ketogenic Diet (MKD):
- This keto meal plan reduces carbohydrates by 30 percent of total calories, while fat and protein increase by 40 percent and 30 percent, respectively.
Cyclic Ketogenic Diet (CKD):
- If you find a very low-carb diet difficult, you might consider a carb-cycling diet ( CKD ) instead. Carb cycling increases carbohydrate intake at just the right times and in the right amounts, usually about 1-2 times per week.
Targeted Ketogenic Diet (TKD):
- This allows you to add carbs at the time of workout. So the days you exercise, you can eat carbohydrates.
Restricted Ketogenic Diet (RKD):
- Created to treat cancer, this ketogenic meal plan restricts calories as well as carbohydrates. Some studies indicate that calorie restriction and ketosis may help treat cancer.
High-Protein Ketogenic Diet (HPKD):
- People who want to keep their muscles strong, this diet is late in use. Instead of making up 20 percent of the protein in the diet, it's 30 percent. Meanwhile, dietary fat is reduced to 65 percent and carbs to 5 percent. People who have problems with their kidneys should not eat too much protein.
Vegetarian ketogenic diet or vegetarian diet:
- Yes, both are possible. Instead of animal products, include plenty of low-carb, nutrient-dense vegetarian and/or vegan foods. Nuts, seeds, low-carb fruits and vegetables, leafy greens, healthy fats and fermented foods all make up a plant-based keto diet.
Dirty Keto Diet:
- "Dirty" is an apt term, as this keto diet follows a strict percentage (75/20/5 of fat/protein/carbs) and does n't focus on healthy versions of fat. Few people recommend following it.
Lazy Keto Diet:
- The lazy keto diet is often confused with dirty keto but these are different, as "lazy" simply refers to carefully tracking fat and protein macros (or calories, for that matter). Eat no more than 20 net carb grams per day. We should caution you that its results will be less effective.
What to eat on keto diet?
Eat lots of vegetables, especially:
- Leafy greens, mushrooms, tomatoes, carrots, broccoli, cabbage, Brussels sprouts, spinach, kale, sea vegetables, peppers, etc.
- Some of these require foods that help keep your net carbs low.
Healthy food choices that are high in protein but low-carb or no-carb include:
- Grass-fed meat, pasture-raised poultry, cage-free eggs, bone broth, wild-caught fish, organ meats and raw dairy products, such as raw goat cheese.
- If you are a vegetarian or vegan, never be intimidated, because a vegetarian or vegan keto diet is very important.
Healthy fats, which are also low-carb or no-carb, include:
- Olive oil, coconut oil, grass-fed butter, palm oil, nuts and seeds.
Minimal fruits but berries and avocado, which is a fruit, can definitely be eaten.
Avoid processed foods that are high in calories and bankrupt in terms of nutrients:
- They are made from white flour or wheat flour products, table sugar, traditional dairy, breads and other processed grains such as pasta, sweet snacks such as cookies and cakes, most commonly packaged cereals, sugary drinks, ice cream and pizza.
Precautions: Ketogenic Diet
In the end now let me tell you its precautions which is very important for you if you are going to follow it then remember, ketogenic diet will actually change your digestive system, put you in ketosis and you can switch from sugar burner to fat burner. will change into They are important changes for your body, and you are bound to notice some symptoms of the so-called keto flu.
Keto flu symptoms and side effects can include feeling tired, trouble sleeping, digestive problems such as constipation, weakness during workouts, poor mood, and bad breath.
Most often , these side effects do not affect everyone and often only last for 1-2 weeks. Soon these symptoms go away as your body enters a state of ketosis.
final thoughts
The ketogenic diet was originally developed to help improve symptoms of epilepsy, but today very low-carb diets are used to help adults, including those suffering from many other chronic health problems. are obesity, cancer and diabetes. This will result in rapid and reliable weight loss even for beginners by reducing insulin levels and forcing the body to burn stored fat for energy.
Source: www.draxe.com, www.ncbi.nlm.nih.gov, General Internet Research
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