-Table of Contents
- 1 Keto Diet Basics
- 2 What is Keto?
- 3 What is Ketosis?
- 4 How Long Does It Take To Get Into Ketosis
- 5 Types of Ketogenic Diet
- 6 Is Keto Diet Safe?
- 7 Precautionary Measures before taking Ketogenic Diet
- 8 Keto Diet Plan for beginners
- 9 What You Need Not Eat On Keto Diet?
- 10 Drinks for Keto Diet
- 11 How Keto is Low Carb Diet
- 12 Benefits Of Keto Diet
Keto Diet Basics
Ketogenic Diet is very low-carb diet, with lots of ketogenic fats. There are many proven studies that authenticate the benefits of Ketogenic diet food. It has many benefits that improve the immune system to fight against viruses and infections.
What is Keto?
The word keto has stricken many research papers, along with health magazines and interest is growing among ordinary people. This guide will help you to learn all about keto or the ketogenic diet food.
What Exactly keto Means?
Before moving ahead, first of all, we need to know about what exactly keto means. On the whole, the body can be charged on two different fuels. The first one sugar that we consume carbohydrates that we intake through our food, which most people prefer to eat nowadays like potato, pasta, rice etc. And the second one fat, the keto diet is very low-carb diet, so the body ultimately switch.
in Keto diet we get fats from real foods like:
- Olive oil
Even brain can be fueled up by fat, the liver converts fat into energy molecules called ketones and that’s why such diet is called the ketogenic diet. This whole process can be summed up in one single word ketosis.
This whole process accelerates the process to burn fat for energy, and subsequently, it is turned into ketones. it helps a lot mainly diabetic patients as it reduces sugar and insulin level, other than that it has many benefits.
What is Ketosis?
It is part of your metabolism. when your body has excessive fat, it starts the process of ketosis. It is normal during fasting but no one can fast forever, or by a low-carb diet. It has many benefits including weight loss, mental clarity and a lot more. But in Stage 1 Diabetes it can harm you a lot. this article is specially written for the beginners, s that they cannot make common mistakes and can learn more about Keto Diet.
The word Keto comes from Ketones produced by your liver and transferred to rest of the body especially the brain because it is the most hungry organ of human body.
How Long Does It Take To Get Into Ketosis
Many people ask how to achieve ketosis? simply you just need to intake low-carb food items and you will get the results within 2 to 3 days. It depends on your diet intake, daily routine, body metabolism, and other activities as well. The easiest and fastest way to get into ketosis is to g for exercise on empty stomach take less than 2g carbs or even less per day.
Types of Ketogenic Diet
- Standard Ketogenic Diet
- Targeted Ketogenic Diet
- Cylical Ketogenic Diet
- High-Protein Ketogenic Diet
Is Keto Diet Safe?
In the United States, due to obesity and other health related issues, people are getting conscious to lose weight, They are trying all the possibilities to burn fat. Keto diet has become a household name, among many people, proponents of this diet are considering it the best way to lose weight and to gain more natural and organic energy. But it is also widely criticized that it has many dangerous effects on the body. Many researchers conducted wide research on this topic and they got some very positive result like rapid weight loss with very few side effects and natural way to gain energy. There are some drawbacks but are not worth to be worried about that cause keto diet risks like kidneys flush out the water, but you can co-opt by drinking excessive water and other fluids as well.
Precautionary Measures before taking Ketogenic Diet
- Diabetic Medication:
If you have diabetes and want to intake low-carb diet than a nice one, now you can turn around your type 2 diabetes. but before taking ketogenic diet, keep one thing in mind, if you are taking insulin than you have to lower your insulin dose. Just like carbohydrates increase your blood sugar level. If you take low-carb diet along with insulin you might get exposed to hypoglycemia (Low Blood Sugar).
Frequently check your blood sugar level approximately 3 times a day before taking the ketogenic diet. You need lower your medication dose, and for better results contact your physician.
If you are breastfeeding your baby, and want to be on a low-carb diet, it’s a brilliant idea to stay healthy while taking all the nutrients. But remember do not ever go for a strict low-carb diet. Prefer a moderately low-carb diet, while taking 50grams carbohydrates per day.
Eating low-carb while, breastfeeding can be dangerous not only for you but for your baby as well. You lose 30gram sugar per day via the milk. So try to intake carbohydrates with balanced proportion or consult your nutritionist.
- High Blood Pressure Medication
If you are suffering from high blood pressure, and willing to take low-carb diet, to lose weight then you need not worry but there are some very minor problems if you’re on blood pressure medicine.
Keto Diet Plan for beginners
Ketogenic Diet Food List
The very basic question that comes straight to mind is, How to go into ketosis?
It is very difficult to be on a diet especially if you don’t know, what to eat and not? Most people get confused while choosing the right food item to take in their daily routine and besides that try to switch between foods as excessive use of anything is also not good. Below you can find a ketogenic diet food list that are helpful for ketosis.
Fish and seafood
Prefer to eat any food that is caught wild. Prawns, fish, trout, salmon and any seafood item can help you a lot in maintaining your ketogenic diet.
In low-carb diet you mainly intake 70% to 80% fat, while in egg there is 4% to 5% fat, so, it’s obvious that egg is very necessary for the ketogenic diet, especially the egg yellow that has very nutrients. You need to include egg in your daily routine, it is especially good for building muscle.
Avoid sausages but go for lean meat as it is rich in fat. You need to also meat with sugary starchy sauces. Avoid farmed processed meat as well.
Before choosing vegetables to eat in your ketogenic diet, keep a simple trick in your mind that vegetables grow above ground are likely to be carbohydrates free, like you can choose spinach it grows above the ground. you need to choose vegetables either you like it or not because it is the best source to pick up the pace for ketosis.
Many research paper contradicts each other about cheese, nuts or coffee that either they are ketogenic or not, no doubt some amount of carbs are present. But for moderate low-carb diet cheese is the best option.
Ketogenic Diet Foods to avoid
What You Need Not Eat On Keto Diet?
There are many food items, that are very high in sugar and starch. Try to avoid food this is very high in carbohydrates. Carbs must remain at a very low level during ketosis. If you are consuming too many proteins and carbs, you cannot be able to carry forward ketosis. Am I in ketosis? is the question direct strike in your mind. you just need to take low-carb diet, it will for sure enter your body into ketosis.
Avoid all the food items that contain grains. Carbs intersect during the process of ketosis, it also slows down the process of weight loss.
No doubt, fruits are very healthy, but many fruits contain a lot of sugar that is not good for ketosis. Tropical fruits and dried fruits are very high in carbs. If you love to eat fruits, then go for low-carb fruits like strawberries, blackberries, raspberries etc. Below you can find a table that can help you to avoid specific fruits that cannot be included in the ketogenic diet.
If you are in ketosis, sugar cannot be compromised at any cost. There are much-hidden sugar in many food items, it has more than 56% names of the nutritional table.
Drinks for Keto Diet
Choosing between drinks on Keto Diet is very complicated and difficult, either you like a milkshake or some carbonated drink, but if you are on a ketogenic diet, you have to be very careful about anything you drink. You would find many articles about food items for keto diet, but very little is written on the topic of drink that can help you for ketosis.
If you love to be on alcoholic drinks, and can’t avoid alcohol, so let’s be very clear about the nature of alcoholic drinks. Keep in mind that alcohol is toxic to the body, and it can slow down the process of ketosis and you can barely produce ketones. But if you still want to stick to alcohol than don’t go for the keto plan. Alcohol is never good for the keto diet. It only slows down the process of ketosis.
Drinks are necessary for everyone to keep body liquid level balanced, and to avoid dehydration. But if you are n ketosis be careful before choosing any drink. Below you can find some non-alcoholic drinks.
Many people love coffee to stay alert, especially at night to work. t can be helpful for ketosis. But be cautious about what you add to your coffee drink. If you want to drink some special and luxurious coffee with some extra stuff by adding in it, you can choose from a wider option, but still, avoid to add raw sugar in it as it contains 12g carbs. You can add raw coconut with coconut oil as well, or add some creamy chocolate with no sugar at all. Always remember that when you are in ketosis, just think once before drinking or eating anything.
Mostly tea drinks have zero carbs, so they are very good option to go for even in ketosis. But again do not add raw sugar to your tea, as it will change the whole chemistry and can be harmful. Below you can find some tea drinks you can include in your keto plan.
- Black Tea
- Green Tea
- Herbal Tea
How Keto is Low Carb Diet
Carbs are never good for the ketogenic diet, you have to avoid all the carbs at any cost. As we all know keto is very strict low carb diet, with than 20grams carbs consumed per day. Before starting Ketogenic Diet make sure to make a list of daily keto meals. It is also called low carb, high-fat diet (LCHF) or a ketogenic diet. You have to indulge in high-fat diet for better results. Many Keto cookbooks are available in the market, and you can choose according to your taste buds. even you can find the Keto Meals on Internet as well. Due to high sugar-containing products n the market, many people in metropolitan cities are facing obesity. Many researchers have proved that natural fat is good for health. Low carb diet helps you to lose weight. Minimize anything that contains sugar and starch even if you are facing any obesity, in coming future it will drastically affect your body.
Benefits Of Keto Diet
Keto has many benefits same as a low carb diet, but way beyond your imagination. It maximizes the potential for your liver o produce more ketones. The ultimate goal of the keto diet is to gain more calories by consuming more ketogenic fats than carbs. According to some researchers, the ketogenic diet cannot be neglected as it is very useful for every person and ketogenic diet results can’t be compared. Many diets have very few benefits mostly they help in weight loss but keto has many benefits except weight loss. Ketones are the best fuel to the body as it helps even to make your brain more sharp and active.
Mainly, people look for such diets that can help them in weight loss. Fat burning is not an easy job o be done, especially if you have put on fat around your belly. Ketogenic diets make such circumstances that you can easily without staying hungry. More than 50 research papers, keto or low carb diet helps more in weight loss as compared to other diets. It is very beneficial, even if you are facing obesity for very long time.
Acne can be caused by many factors nut your diet and blood sugar level plays an important role in determining the condition of acne. Carbohydrates change the condition of gut bacteria, which highly effect and fluctuates the blood sugar level, it causes severe skin health issues including acne. So, if you are exposed to acne, try the keto diet, it will help you to come out of skin related problems.
Reverse Type 2 Diabetes
It is very beneficial in reversing type 2 diabetes while controlling blood sugar level. If you are on Keto plan, try not to use insulin, as it will naturally reduce blood sugar level. Even you can revisit your pre-diabetes condition by following the ketogenic diet.
Ketogenic Diet is an effective way for epilepsy, It helps to cure epilepsy, Traditionally it was used for children but now many adults are also trying the keto diet. It helps you to take less anti-epileptic drugs. It helps for mental clarity and enhances your mental performance as well. Epilepsy is an issue and many people ask how to put your body into ketosis? You just have to follow simple tricks by having a low-carb high ketogenic fat diet.
Keto helps the stomach to be calm, with no pain, gas or cramps. It helps you to stay fresh for the whole day because the diet plan does not force you to stay hungry, but instead, you can eat a lot of stuff.