Hallow Readers, Keto Dieting or keto dieting is the widely preferred diet for maintaining healthy body all over the world by many celebrities, film actors & Health Enthusiasts, this article will help you to know more keto diet Meaning, Also it provides you valuable information on keto diet benefits, and a sample keto diet plan, This article will help you to get answers to the questions such as What will be the Keto Dieting For Beginners?
What is a ketogenic diet? and What keto diet includes?:
The keto dieting consists of low carb, high fat diet food ingredients which are similar with low carb diet or Mediterranean diet. Which is basically lowers carbohydrate-based food intake and help our liver to replace it into Fat. Lower carbohydrates intake brings ketosis condition in our body. This makes our body more efficient in burning fat and creating energy. It helps our live to turn’s fat into ketones. This encourages more supply of energy to our body with rapid reduction in Body Fat.
Ketogenic diets significantly reduce blood sugar level and balance insulin levels. Also, the ketones, has some health benefits. The ketogenic Diet or keto Dieting is a low carb, high fat diet which offers great benefits to our health. There are many studies which proven keto diet as one of the best diets which practically helps to lose weight and improve Health.
Ketogenic diets shown proven benefits on controlling Blood Pressure, diabetes and cancer. Keto dieting also helps to improve endorphin level and mood. It helps to improve neuro-degenerative disease like epilepsy.
Introduction to keto diet.
The keto diet is a low carb, high fat diet which magically helps to lowers blood sugar and insulin levels and convert body metabolism from carbs and toward fat and ketones.
When it comes to the keto dieting, there isn’t a one-size-fits-all approach. Different variations of the keto diet have emerged to accommodate various preferences, lifestyles, and health goals. Here are some of the most common types of keto dieting:
- Standard Ketogenic Diet (SKD):
- The standard ketogenic diet is the most widely recognized and researched version of the keto dieting.
- It typically consists of approximately 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.
- This approach emphasizes high-fat foods such as meat, fish, eggs, nuts, seeds, oils, and low-carb vegetables while restricting carbohydrate intake to 20-50 grams per day.
- Targeted Ketogenic Diet (TKD):
- The targeted ketogenic diet allows for strategic carbohydrate consumption around workouts to provide an energy boost for exercise performance.
- Individuals following TKD consume a small amount of fast-digesting carbohydrates, such as glucose or dextrose, before and/or after exercise to fuel intense training sessions.
- Carb intake is typically timed around workouts to minimize the risk of disrupting ketosis while still providing energy for physical activity.
- Cyclical Ketogenic Diet (CKD):
- The cyclical ketogenic diet involves alternating between periods of strict keto eating and higher-carb refeeding days.
- Typically, individuals follow a strict ketogenic diet for 5-6 days of the week, followed by 1-2 days of higher-carb intake.
- The purpose of carb refeeds is to replenish muscle glycogen stores, support intense workouts, and provide a psychological break from the rigidity of keto eating.
- High-Protein Ketogenic Diet:
- As the name suggests, the high-protein ketogenic diet modifies the standard keto diet by increasing protein intake while slightly reducing fat intake.
- This variation may be more suitable for individuals who prioritize muscle preservation, athletic performance, or satiety.
- Protein typically accounts for around 30% of total daily calories, while fat comprises 60-65%, and carbohydrates remain limited to 5-10%.
- Modified Atkins Diet (MAD):
- The modified Atkins diet is similar to the standard ketogenic diet but allows for slightly higher carbohydrate intake, usually up to 20-50 grams per day.
- It is often used as a more flexible alternative to the strict keto diet, making it easier to adhere to while still promoting ketosis and weight loss.
- The modified Atkins diet emphasizes whole foods, healthy fats, and protein sources while minimizing processed and high-carb foods.
- Vegetarian or Vegan Keto Diet:
- Vegetarian and vegan versions of the keto diet accommodate plant-based eaters by focusing on low-carb, high-fat, and moderate-protein foods.
- Plant-based sources of protein and fat, such as tofu, tempeh, nuts, seeds, avocados, coconut oil, and low-carb vegetables, form the basis of meals.
- Careful planning is required to ensure adequate nutrient intake, especially for essential nutrients like B12, iron, and omega-3 fatty acids, which may be limited in vegan diets.
- Medical Ketogenic Diet:
- The medical ketogenic diet, also known as the therapeutic ketogenic diet, is a highly controlled eating plan used to manage certain medical conditions such as epilepsy, Alzheimer’s disease, and metabolic disorders.
- This specialized diet is tailored to individual needs and may involve specific macronutrient ratios, calorie restrictions, and medical supervision.
- Medical ketogenic diets often require precise measurement of food portions and strict adherence to dietary guidelines to achieve therapeutic effects.
Each type of keto diet offers unique benefits and considerations, so it’s essential to choose the approach that aligns with your goals, preferences, and health status. Consulting with a healthcare professional or registered dietitian can provide personalized guidance and ensure safe and effective implementation of the keto diet.
What is Ketosis?
Ketosis is a metabolic state in which the body predominantly burns fat for fuel instead of carbohydrates. Normally, the body relies on glucose, which comes from dietary carbohydrates, as its primary source of energy. However, when carbohydrate intake is restricted, such as during fasting, prolonged exercise, or following a low-carbohydrate diet like the ketogenic diet, the body shifts to an alternative fuel source: ketones.
Ketones are molecules produced by the liver from fatty acids when glycogen stores are depleted, and insulin levels are low. These ketones serve as an efficient energy source for tissues, including the brain, muscles, and organs, particularly during periods of reduced carbohydrate availability.
When the body enters ketosis, it undergoes several metabolic adaptations to optimize fat utilization and ketone production:
- Increased Fat Oxidation: In ketosis, the rate of fat oxidation (breakdown) increases, allowing fatty acids to be converted into ketones for energy production.
- Reduced Glucose Utilization: With limited carbohydrate intake, the body’s reliance on glucose decreases, and tissues adapt to using ketones as an alternative energy substrate.
- Ketone Production: The liver produces ketones through a process called ketogenesis, primarily using fatty acids derived from dietary fat or stored body fat.
- Blood Ketone Levels: As ketone production increases, blood ketone levels rise, providing a measurable indicator of ketosis. The primary ketone bodies include acetoacetate, beta-hydroxybutyrate (BHB), and acetone.
- Brain Fuel Switch: In ketosis, the brain shifts from primarily using glucose to relying on ketones for energy. Ketones can cross the blood-brain barrier and serve as an efficient fuel source for brain cells.
Achieving and maintaining ketosis typically requires strict adherence to a low-carbohydrate, high-fat diet, such as the ketogenic diet. By limiting carbohydrate intake to 20-50 grams per day and increasing consumption of healthy fats and moderate protein, individuals can promote ketosis and reap the metabolic benefits associated with fat adaptation.
While ketosis is a natural physiological process that occurs during periods of carbohydrate restriction, it’s essential to monitor ketone levels, stay hydrated, and ensure adequate nutrient intake to support overall health and well-being. Individuals with certain medical conditions, such as type 1 diabetes or metabolic disorders, should consult with a healthcare professional before attempting to induce ketosis, as it may require careful monitoring and supervision.
Intermittent fasting can also help to transform body ketosis in very less time. Fasting and especially intermittent fasting have many ways, such as limiting 8 hours of food intake per day and strict no eating fasting for remain 16 Hours. Ketosis can be measured upon doctor consultation and doing pathological testing of Blood, urine, and breath tests. that can help to determine body ketosis conditions.
There are few symptoms which can show about the body ketosis formation. such as More Thirst and mouth dryness, Decrease in Appetite and frequent urination. Ketosis is a state where body metabolic uses fat for energy instead of carbs. Ketosis can be achieved very early with modified diet and intermittent fasting. Medical lab tests can also help to find symptoms to determine body ketosis condition.
Do Ketogenic diets help’s lose weight faster?
The ketogenic diet has gained popularity for its potential to promote weight loss and fat loss more rapidly than traditional low-fat, high-carbohydrate diets. Several factors contribute to the effectiveness of ketogenic diets for weight loss:
- Increased Fat Oxidation: By drastically reducing carbohydrate intake and increasing fat consumption, the ketogenic diet encourages the body to rely on stored body fat for fuel. This shift in metabolism promotes greater fat oxidation, leading to accelerated fat loss.
- Appetite Suppression: The ketogenic diet has been shown to promote satiety and reduce hunger, partly due to the increased consumption of satisfying fats and protein-rich foods. As a result, individuals often consume fewer calories overall, leading to weight loss.
- Stabilized Blood Sugar Levels: By minimizing spikes in blood sugar and insulin levels, the ketogenic diet helps regulate appetite and prevent cravings for sugary and high-carbohydrate foods. This can contribute to better adherence to the diet and more consistent weight loss results.
- Loss of Water Weight: In the initial stages of the ketogenic diet, the body depletes glycogen stores, which are stored alongside water in the muscles and liver. As glycogen stores are depleted, water weight is also lost, resulting in rapid initial weight loss. While this initial weight loss is primarily due to water loss, it can serve as motivation and encourage adherence to the diet.
- Metabolic Benefits: Research suggests that ketogenic diets may have metabolic advantages, including increased energy expenditure and improved insulin sensitivity. These metabolic adaptations can further enhance fat loss and facilitate weight management over time.
- Preservation of Lean Body Mass: Unlike some low-calorie diets that may lead to muscle loss along with fat loss, ketogenic diets prioritize the preservation of lean body mass. Adequate protein intake and resistance exercise can help maintain muscle mass while promoting fat loss, leading to a more favorable body composition.
It’s important to note that individual responses to the ketogenic diet can vary, and factors such as genetics, lifestyle, and adherence play a significant role in weight loss outcomes. Additionally, while ketogenic diets may result in rapid initial weight loss, sustainable long-term success depends on adopting healthy eating habits, regular physical activity, and overall lifestyle changes.
Before starting any new diet or weight loss plan, it’s advisable to consult with a healthcare professional or registered dietitian to ensure it’s safe and appropriate for your individual needs and health status.
Also, there is a study on 30+ adults, where just by following ketogenic diet can help loosen 1/5 of the body fat within 8 weeks. The increased ketones, lowered blood sugar levels, and improved insulin sensitivity plays a big role in keeping diabetes, blood pressure and other cardiovascular diseases away. ketogenic diet can help to lose slightly more weight than a low-fat diet. which often happens with intermittent fasting.
One can achieve Ketosis condition by consuming More Good Fats and Lowering Carb Intake, To Achieve Ketosis on need to drink lots of fluid & water to keep body hydrated, Ketosis can also be achieved with Intermittent or Interval fasting, Home Cooked and hygiene food help to achieve Ketosis, Avoiding Outside Food helps to maintain A balanced diet with Ketosis Condition Achievement. Ketogenic Diet is the base to Achieve our body Ketosis Condition.
Ketogenic diets for diabetes control
Diabetes occurred in body due to change in metabolism followed by uncontrolled Blood sugar level and improper insulin creation in our body.
ketogenic diet can help you lose excess fat which causes type 2 diabetes and curing metabolic syndrome and pre-diabetes symptoms. Just by following regular Ketogenic diet automatically help to improve 75% of insulin level in our body.
Ketogenic diet can help to control type 2 diabetes in Women within just 3 Months. Ketogenic diet helps to reduce A1C Hemoglobin in women. also, keto diet helps in auto controlling of better body blood sugar and insulin level in just few months of regular following.
According to medical research on people with type 2 diabetes by following strict ketogenic diet for 2 years helped them to lose their weight of average 12 kg. And this is an amazing weight and type 2 diabetes and better blood sugar level controlling by following ketogenic diet. Hence ketogenic diet helps to boost insulin sensitivity and fat loss in the people with type 2 diabetes.
The ketogenic diet is actually an effective weapon in improving Body and Mind cells functioning and which effective in automatically clearing neurological diseases such as epilepsy.
There are several studies in which many diseases can be treated and systematically improvement in health is discovered with just changing lifestyle such as Diet and specially going with ketogenic diet
keto diet helps in improvement on few factors such as HDL (good) cholesterol levels, Good Fat level, Balanced blood pressure, and blood sugar level which reduces risk of cardiovascular diseases.
Keto diet improved body cell functioning which can also very effective during cancer where keto diet and intermittent fasting can help to slower the growth of cancer cells.
Alzheimer’s disease
Alzheimer is a critical neurological disease, but with the help of keto diet can show progress of slowing reducing Alzheimer’s disease symptoms. Few studies also shows that Keto diet can help in improving brain cells re-creation and proper functioning in case of brain injury.
Epilepsy
Few studies proven that ketogenic diet can reduce seizures in epileptic children.
Parkinson’s disease
There is research going on where diet such as keto diet can be used to help patient with Parkinson’s disease
Polycystic ovary syndrome (PCOS/ PCOD)
The ketogenic diet can help reduce insulin levels, which may play a key role in poly-cystic ovary syndrome. Ketogenic diet helps in making body cells healthier & improve body metabolic functioning, neurological, or insulin-related diseases.
Which Foods must be avoided during Keto Diet?
High carb food must be limited while following keto diet to meet good health benefit with dieting.
Below are some carb-based foods which must be removed or reduced from daily diet to make it complete keto diet.
sugary and sugar based food items, starch based grains such as Rice, Cereals, wheat flour & Other Grain’s, Fruit Based heavy metals & Breakfasts, Lentils, Chickpeas, kidney beans, Root vegetables such as Carrot, sweet potatoes, Radish, Potatoes etc., Less fat mayonnaise, Fat Less sauces, Ketchup, Refined veg Cooking oil, Alcoholic beverages, Alcohol mixed drinks, wine, beer, whiskey etc. to be completely removed from daily diet to meet ketosis stage and follow keto diet.
Which Foods should include in keto diet?
Below food must be included in diet to make it a complete Keto diet
such as animal products / Meat: Egg, Steak, Ham, Bacon, red meat, sausage, Turkey & chicken etc.,
Fatty Fish like Salmon, Tuna, Mackerel, Milk Products such as, Animal Natural Milk, Butter, Cream, Un-processed cheese, cheddar, goat cream, blue, or mozzarella, Nuts like Walnuts & Almonds, Seeds like Pumpkin Seed, China Seed, Flax seeds etc. Healthy Cooking Oils to be used for preparing Keto diet food such as Coconut Oil, Avocado Oil & extra virgin olive oil, Avocados, Low carb vegetables such as Green Vegetables, Onion, Pepper, Tomato, Spices can be used to prepare Keto Diet food such as Black Pepper, Herbal Spices, Salt etc.
Which food to remove from Diet to Make it a Keto Diet?
Also there are few food which we need to avoid during our Keto Diet such as , Sugar & White Sugar Added Food Items, Nuggets, Artificial Trans Fat Oil, Potato, Corn, Rasin, Margarine, Choco Covered & Sweet Nuts & Dry Fruits, Milk, Sweat Curd, Ice Cream, Honey, Brown Sugar, Agave, Ketchup, Maple Syrup, Barbecue Sauce, Soda, Artificial Fruit Juice, AND excessive Herbal Spices should skip from daily diet which can describe Diet a Complete Keto Diet.
Basic keto diet includes all low carb & high protein food item’s such as low carb Vegetable & Fruits, Fish, Eggs, Butter, meat, nuts, Avocado and using healthy oils for cooking.
1 Week keto Diet Plan:
Here’s a sample one-week ketogenic diet plan to help you get started. This plan provides a variety of delicious and nutritious keto-friendly meals while keeping carbohydrate intake low and emphasizing healthy fats and protein sources. Feel free to adjust portion sizes and ingredients to meet your individual calorie and macronutrient needs.
Day 1:
Breakfast: Avocado and Bacon Omelette
- Ingredients: Eggs, avocado, bacon, cheese (optional), salt, pepper
- Instructions: Cook bacon until crispy, remove from pan, then pour beaten eggs into the pan. Once the eggs start to set, add sliced avocado and cooked bacon. Fold the omelette and cook until eggs are fully set. Serve hot.
Lunch: Greek Salad with Grilled Chicken
- Ingredients: Grilled chicken breast, mixed greens, cucumber, cherry tomatoes, feta cheese, olives, olive oil, lemon juice, salt, pepper
- Instructions: Toss together all ingredients in a large bowl. Drizzle with olive oil and lemon juice, then season with salt and pepper to taste.
Dinner: Baked Salmon with Asparagus
- Ingredients: Salmon fillet, asparagus spears, olive oil, garlic, lemon, salt, pepper
- Instructions: Preheat oven to 375°F (190°C). Place salmon fillet on a baking sheet lined with parchment paper. Drizzle with olive oil, minced garlic, and lemon juice. Season with salt and pepper. Arrange asparagus spears around the salmon. Bake for 12-15 minutes or until salmon is cooked through and asparagus is tender.
Snack: Celery Sticks with Cream Cheese
Day 2:
Breakfast: Keto Chia Pudding
- Ingredients: Chia seeds, unsweetened almond milk, vanilla extract, stevia or erythritol (optional), berries (optional)
- Instructions: In a bowl, mix chia seeds, almond milk, vanilla extract, and sweetener (if desired). Let it sit in the refrigerator for at least 30 minutes or overnight until it thickens. Serve topped with berries.
Lunch: Zucchini Noodles with Pesto and Grilled Shrimp
- Ingredients: Zucchini noodles (zoodles), homemade or store-bought pesto sauce, grilled shrimp, cherry tomatoes, Parmesan cheese (optional)
- Instructions: Sauté zucchini noodles in olive oil until tender. Toss with pesto sauce, grilled shrimp, and halved cherry tomatoes. Serve with grated Parmesan cheese if desired.
Dinner: Keto Beef Stir-Fry
- Ingredients: Thinly sliced beef, broccoli florets, bell peppers, mushrooms, garlic, ginger, soy sauce (or tamari for gluten-free), sesame oil, olive oil
- Instructions: Heat olive oil in a skillet or wok over medium-high heat. Add minced garlic and ginger, then add beef slices and cook until browned. Add vegetables and stir-fry until tender. Season with soy sauce and sesame oil. Serve hot.
Snack: Almonds or Macadamia Nuts
Day 3:
Breakfast: Keto Breakfast Burrito Bowl
- Ingredients: Scrambled eggs, cooked ground sausage or bacon, avocado slices, shredded cheese, salsa, sour cream (optional)
- Instructions: In a bowl, layer scrambled eggs, cooked sausage or bacon, avocado slices, shredded cheese, salsa, and sour cream if desired.
Lunch: Spinach and Feta Stuffed Chicken Breast
- Ingredients: Chicken breast, baby spinach, feta cheese, garlic, olive oil, salt, pepper
- Instructions: Preheat oven to 375°F (190°C). Make a slit in the side of each chicken breast to form a pocket. Stuff with baby spinach and crumbled feta cheese. Season with minced garlic, salt, and pepper. Heat olive oil in an oven-safe skillet over medium-high heat. Sear chicken breasts on both sides, then transfer to the oven and bake for 20-25 minutes or until chicken is cooked through.
Dinner: Cauliflower Crust Pizza
- Ingredients: Cauliflower, mozzarella cheese, Parmesan cheese, egg, tomato sauce, toppings of your choice (e.g., pepperoni, mushrooms, bell peppers, onions)
- Instructions: Follow a recipe for cauliflower crust pizza to make the crust. Top with tomato sauce, shredded mozzarella cheese, and your favorite toppings. Bake according to the recipe instructions until the cheese is melted and bubbly.
Snack: Sugar-Free Jello with Whipped Cream
Day 4:
Breakfast: Keto Green Smoothie
- Ingredients: Spinach, avocado, unsweetened almond milk, protein powder (optional), chia seeds, stevia or erythritol (optional)
- Instructions: Blend spinach, avocado, almond milk, protein powder (if using), chia seeds, and sweetener until smooth. Adjust consistency with additional almond milk if needed.
Lunch: Tuna Salad Lettuce Wraps
- Ingredients: Canned tuna, mayonnaise, diced celery, diced red onion, lemon juice, salt, pepper, lettuce leaves
- Instructions: Mix together tuna, mayonnaise, diced celery, diced red onion, lemon juice, salt, and pepper. Spoon the tuna salad onto lettuce leaves and wrap them up.
Dinner: Keto Beef and Broccoli
- Ingredients: Thinly sliced beef, broccoli florets, garlic, ginger, soy sauce (or tamari for gluten-free), sesame oil, olive oil
- Instructions: Heat olive oil in a skillet or wok over medium-high heat. Add minced garlic and ginger, then add beef slices and cook until browned. Add broccoli florets and stir-fry until tender. Season with soy sauce and sesame oil. Serve hot.
Snack: Cheese Crisps or Pork Rinds
Day 5:
Breakfast: Keto Egg Muffins
- Ingredients: Eggs, spinach, diced bell peppers, diced onions, shredded cheese, salt, pepper
- Instructions: Preheat oven to 350°F (175°C). In a mixing bowl, whisk together eggs, spinach, diced bell peppers, diced onions, shredded cheese, salt, and pepper. Pour the mixture into greased muffin tins and bake for 20-25 minutes or until set.
Lunch: Chicken Caesar Salad
- Ingredients: Grilled chicken breast, romaine lettuce, Parmesan cheese, Caesar dressing (check for low-carb options), cherry tomatoes, croutons (optional)
- Instructions: Toss together chopped romaine lettuce, grilled chicken breast slices, grated Parmesan cheese, cherry tomatoes, and Caesar dressing. Top with low-carb croutons if desired.
Dinner: Baked Cod with Lemon Butter Sauce
- Ingredients: Cod fillets, butter, garlic, lemon juice, fresh parsley, salt, pepper
- Instructions: Preheat oven to 375°F (190°C). Place cod fillets on a baking sheet lined with parchment paper. Melt butter in a saucepan over medium heat. Add minced garlic and cook until fragrant. Stir in lemon juice and chopped parsley. Drizzle the lemon butter sauce over the cod fillets. Season with salt and pepper. Bake for 15-20 minutes or until fish is opaque and flakes easily with a fork.
Snack: Cucumber Slices with Guacamole
Day 6:
Breakfast: Keto Pancakes with Sugar-Free Syrup
- Ingredients: Almond flour, eggs, unsweetened almond milk, baking powder, vanilla extract, stevia or erythritol, sugar-free syrup
- Instructions: Follow a recipe for keto pancakes using almond flour, eggs, almond milk, baking powder, vanilla extract, and sweetener. Serve with sugar-free syrup.
Lunch: Egg Salad Lettuce Wraps
- Ingredients: Hard-boiled eggs, mayonnaise, mustard, diced celery, diced red onion, salt, pepper, lettuce leaves
- Instructions: Chop hard-boiled eggs and mix with mayonnaise, mustard, diced celery, diced red onion, salt, and pepper. Spoon the egg salad onto lettuce leaves and wrap them up.
Dinner: Keto Beef Stew
- Ingredients: Stew beef, onions, carrots (optional, in moderation), celery, garlic, beef broth, tomato paste, thyme, rosemary, salt, pepper
- Instructions: In a large pot or Dutch oven, brown stew beef in olive oil over medium-high heat. Add chopped onions, carrots, celery, and minced garlic. Stir in beef broth, tomato paste, and herbs. Simmer for 1-2 hours or until beef is tender. Season with salt and pepper to taste.
Snack: Cheese Stuffed Jalapenos Wrapped in Bacon
Day 7:
Breakfast: Keto Breakfast Bowl
- Ingredients: Scrambled eggs, cooked breakfast sausage or bacon, sautéed spinach, shredded cheese, sliced avocado
- Instructions: In a bowl, layer scrambled eggs, cooked breakfast sausage or bacon, sautéed spinach, shredded cheese, and sliced avocado.
Lunch: Keto Turkey and Cheese Roll-Ups
- Ingredients: Deli turkey slices, sliced cheese (e.g., cheddar, Swiss), mayonnaise, mustard, lettuce leaves
- Instructions: Spread mayonnaise and mustard on deli turkey slices. Place a slice of cheese on top and roll up. Serve with lettuce leaves.
Dinner: Grilled Steak with Garlic Butter Mushrooms
- Ingredients: Ribeye or sirloin steak, button mushrooms, butter, minced garlic, fresh parsley, salt, pepper
- Instructions: Season steak with salt and pepper. Grill to desired doneness. In a skillet, melt butter over medium heat. Add minced garlic and sliced mushrooms. Sauté until mushrooms are tender. Stir in chopped parsley. Serve mushrooms over grilled steak.
Snack: Keto Chocolate Avocado Mousse
Remember to stay hydrated throughout the week by drinking plenty of water and consider incorporating low-carb beverages such as herbal tea, black coffee, or sugar-free sparkling water. Additionally, listen to your body’s hunger and fullness cues, and adjust portion sizes accordingly to meet your individual needs and goals. Enjoy experimenting with different keto-friendly ingredients and recipes to keep your meals exciting and satisfying!
It is very important in keto diet to continue use of vegetable & meat with frequent intervals to meet different nutritional needs of our body. In ketogenic diet it is important always to prefer low carb food items and higher protein intake and also vegetable & fats food nutrition is important in ketogenic diet
During snacking in ketogenic diet few items can be tries such as olives, nuts and seeds. 90% dark chocolate, full fat greek yogurt with cocoa & Nut powder, strawberries, cottage cheese, avocado, Boiled or Fried Eggs prepared with Healthy Oil or no oil etc.
Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.
How to prepare yourself for a Keto Dieting?
It is very important to prepare yourself Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can use to make it easier.
- Start by familiarizing yourself with food labels and checking the grams of fat, carbs, and fiber to determine how your favorite foods can fit into your diet.
- Planning out your meals in advance may also be beneficial and can help you save extra time throughout the week.
- Many websites, food blogs, apps, and cookbooks also offer keto-friendly recipes and meal ideas that you can use to build your own custom menu.
- Alternatively, some meal delivery services even offer keto-friendly options for a quick and convenient way to enjoy keto meals at home.
- Look into healthy frozen keto meals when you’re short on time
- When going to social gatherings or visiting family and friends, you may also want to consider bringing your own food, which can make it much easier to curb cravings and stick to your meal plan.
- Reading food labels, planning your meals ahead, and bringing your own foods when visiting family and friends can make it much easier to stick to the ketogenic diet.
- Tips for eating out on a ketogenic diet
Many restaurant meals can be made keto-friendly. - Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.
- Egg-based meals are also a great option, such as an omelet or eggs and bacon.
- Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.
- At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream. For dessert, ask for a mixed cheese board or berries with cream. When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches and have cheese for dessert.
Side effects of Keto Diet and how to minimize them
- Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.
- There’s some anecdotal evidence of these effects often referred to as the keto flu. Based on reports from some on the eating plan, it’s usually over within a few days.
- Reported keto flu symptoms include diarrhea, constipation, and vomiting. And Other less common symptoms include poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, decreased exercise performance.
To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. - A ketogenic diet may imbalance water and mineral balance of your body, hence by adding extra salt in meals or taking mineral supplements can help. It is important to Talk to your doctor about ketogenic diet and your body nutritional needs.
- At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.
- Taking mineral supplements while following keto dieting can help in improving health.
When there is a Risks of the keto diet?
Following keto diet for long term may have some negative effects on our health as follows, which may differ from person to person according to his health compatibility to keto Dieting.
- low protein in the blood
- extra fat in the liver
- kidney stones
- micro-nutrient deficiencies
- Anyone taking this medication should avoid the keto diet.
More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices.
SUMMARY
There are few side effects of keto diet on our body, and hence it is important to consult with doctor before regularizing keto diet plan for self or any family member.
Supplements for a ketogenic diet
Ketogenic diet doesn’t need any type of supplements but below items can be useful.
- MCT oil. Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.
- Minerals. Added salt and other minerals can be important when starting out due to shifts in water and mineral balance.
- Caffeine. Caffeine can have benefits for energy, weight loss, and performance.
- Exogenous ketones. This supplement may help in increasing body’s ketone levels.
- Creatine. Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.
- Whey. Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake
SUMMARY
Certain supplements can be beneficial on a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.
Frequently asked questions regarding Ketogenic Diet
Below are few common questions and their answers based on ketogenic diet.
- Can I ever eat carbs again?
Yes. However, it’s important to significantly reduce your carb intake initially. After the first 2 to 3 months, you can eat carbs on special occasions just return to the diet immediately after.
- Will I lose muscle?
There’s a risk of losing some muscle on any diet. However, protein intake and high ketone levels may help minimize muscle loss, especially if you do weightlifting.
- Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as on a moderate carb diet exercise is equally needed to get effects of Keto Diet on our Body.
- How much protein can I eat?
Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.
- What if I am constantly tired, weak, or fatigued?
You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. A supplement like MCT oil or ketones may also help.
- My urine smells fruity. Why is this?
Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis
- My breath smells. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
- I heard ketosis was extremely dangerous. Is this true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is usually fine for healthy people. Speak to your doctor before starting any new diet.
- I have digestion issues and diarrhea. What can I do?
This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies
The bottom line of Following Keto Dieting:
A ketogenic diet can be great for people who:
- are over weight
- have diabetes are 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.
- It may also not be sustainable for some people’s lifestyles and preferences. Speak with your doctor about your eating plan and goals to decide if a keto Dieting eating plan right for you.
- Low carb & high protein Ketogenic Diet improvise in issues like High cholesterol, Blood Sugar & Blood Pressure Problems. And help to lower the hunger & Weight Loss.
keto diet side effects / Keto Diet Precautions to be follow
Every diet change has some plus and some minus effects on our body, until and unless body starts to accept it, during start of Keto Dieting one may experience “Keto Flue” which included upset stomach, lack of energy feeling and a mood swing which shows that our body have started accepting ketogenic diet,
during any situation keto dieting may cause decreased blood pressure, constipation and also following strict keto dieting may fall you into social eating separation due to separate keto Dieting food ingredients.
In few cases there may be a chance of sever heart diseases, liver, pancreas, Thyroid or kidney issues, hence it is very much recommended you consult with Doctors before stepping into Keto Dieting.
Every dieting has separate and person to person impact according to his current health scenario, hence it is very much required to consult with your nearest Health Experts and do necessary tests as required if one wants to start Keto Dieting or any other Healthy Diet.
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