The ketogenic and keto diet is a high fat and low-carb diet and this diet offers many health benefits. This diet can help people to lose weight and improve their health. The keto diet gives benefit against cancer, epilepsy, diabetes and Alzheimer’s disease. It involves extremely decreasing carbohydrate intake and displacing it with fat. This decrease in carbs puts our body into a metabolic state and that state is known as ketosis. When this occurs our body becomes extremely efficient at burning fat for energy. In liver fat are turns into ketones which can supply energy for the brain. Ketogenic diet can cause huge decline in insulin levels and blood sugar but the increased number of ketones has numerous health benefits.
Different Types of Ketogenic Diets
Ketogenic diet is the best way to lose weight. Ketogenic diet have several version including:
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High Protein Ketogenic Diet
High protein ketogenic diet is similar to the standard ketogenic diet but it includes more protein. The ratio is frequently 5 percent carb, 35 percent protein and 60 percent protein.
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Cyclic Ketogenic Diet
Cyclic ketogenic diet have periods of higher-carb refeeds, it have 5 ketogenic days followed by 2 high-carb days.
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Standard Ketogenic Diet
Standard ketogenic diet is a high-fat, low-carb, moderate-protein diet. It contains 5 percent carb, 20 percent protein and 75 percent fat
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Targeted Ketogenic Diet
Targeted ketogenic diet allows us that around workouts we should add carbs…
The highly studied ketogenic diet is the high and standard protein ketogenic diets. Bodybuilders and athletes primarily used the targeted or cyclical protein ketogenic diets.
Summary
There are various kinds of ketogenic diet. Cyclical or targeted ketogenic diets are the more advanced methods but the standard ketogenic diet is most preferred and most suggested.
Ketogenic Diets for Prediabetes and Diabetes
Diabetes is identified by the changes in the high blood sugar, metabolism and impaired insulin functions. The ketogenic diet help us in losing extra fat, which is linked to prediabetes, type 2 diabetes and metabolic syndrome. By a whopping ketogenic diet improve insulin sensitivity. Study in the people with type 2 diabetes shows that 7 of the 21 people were able to stop using the diabetes medication. The ketogenic group lost 11.1 kg as compared to 6.9 kg in the higher carb group. This is an essential advantage when considering the link between type 2 diabetes and weight. 95.2 percent people of ketogenic group were able to cease and decrease diabetes medication, compared to the 62 percent people in higher-carb group.
Summary
The ketogenic diet help us in losing extra fat, which is linked to prediabetes, type 2 diabetes and metabolic syndrome.
Health Benefits of Ketogenic Diet
The ketogenic diet is used for treating neurological diseases such as epilepsy. For different health conditions ketogenic diet provide benefits to people in several ways.
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Acne
There is a question arises what is acne? Eating less sugar , other sweet products or fast food, lower insulin levels can help refine acne. -
Parkinson’s Disease
One of the study shows that taking ketogenic diet can help to improve the symptoms of parkinson’s disease. -
Brain Injuries
Ketogenic diet help to improve the recovery after brain injury. One animal study shows that the ketogenic diet can decrease the concussions and also help in recovery after brain injury. -
Alzheimer’s Disease
Ketogenic diet slows the progression of Alzheimer’s and also reduce the symptoms of Alzheimer’s disease. -
Epilepsy
. Studies have shown that keto diet can cause huge decline in seizures in epileptic children. -
Cancer
Several types of cancer can be reduce by ketogenic diet. This diet is also used to slow the tumor growth. -
Heart Diseases and Heart Failure failure
The keto diet can ameliorate the risk factors like heart failure, blood sugar, blood pressure, HDL cholesterol level and body fat. -
Polycystic ■■■■■ syndrome
Insulin levels can be decreased by the keto diet which play a important part in polycystic ■■■■■ syndrome.
Summary
By the help of ketogenic diet we can ameliorate our health because this diet provides many health benefits mostly in insulin, metabolic and neurological related diseases.
Ketogenic Diet can help In losing weight
Ketogenic diet is the best way to lose weight. People can lose weight by following the ketogenic diet meal plan. By the help of ketogenic diet we can lose weight without counting calories. If we eat ketogenic diet we can lose 2.2 times more weight than those on low-fat diet. Levels of HDL cholesterol and triglyceride are also improved. Ketogenic diet is more preferred than the low-fat diet. The increased number of ketones improved the insulin sensitivity and also lowers the blood sugar levels. The amount of protein in keto diet is more than the other diets which provides help in the weight loss. Ketogenic diet also increase the amount of fat we burn during daily activity and rest and this will help us in the weight loss.
In Ketogenic diet which food we eat and which we avoid?
The list of what to eat on keto diet and what to avoid is the following
| Food to Eat | Food to Avoid |
|---|---|
| Fatty Fish | Sugar foods |
| Eggs | Grains and Starches |
| Butter and Cream | Low-fat or diet products |
| Cheese | Un healthy fats |
| Nuts and seeds | Alcohol |
| Healthy oils | Sugar-free diet foods |
| Avocados | Some condiments or Sauces |
| Low-carb veggies | Root vegetables and Tubers |
| condiments | Beans or legumes |
How to start keto diet
While discussing keto diet it is necessary to discuss how to start keto diet. A Keto diet can be started by having food items that are low in carbohydrates such as consuming less than 20g net carbs per day. As a beginner, it is important to start by consuming food items that are low in carbs and high in healthy fats as well as proteins. In a ketogenic diet, you have to follow a specific diet plan in order to lose weight effectively.
Summary
Most of the diet is based on the foods such as nuts, avocados, eggs, meat, fish, plenty of low carb and butter. A Keto diet can be started by having food items that are low in carbohydrates such as consuming less than 20g net carbs per day.
Healthy Keto Snacks
There are some healthy keto snacks if you get hungry between meals then you can eat these healthy keto snacks.
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Fatty Fish
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Fatty meat
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Dark Chocolate
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Cream and Strawberries
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With Almond milk, cocoa powder and ■■■■■■■■■■ take low-carb milkshake.
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Mixed with the cocoa powder and ■■■■■■■■■■ take full-fat yogurt.
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Take small portions of left over meat.
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Boiled Eggs
Summary
Healthy snacks for a ketogenic diet include cheese, boiled eggs, dark chocolate and nuts. If you get hungry between meals you take these snacks.
Keto diet pills
Keto diet pills are exogenous supplements that can provide an alternative short-cut in weight loss journey.For some people, it is difficult to follow the food restrictions. Keto diet pills are composed of natural ingredients; hence, they can be used as exogenous supplements to secure weight loss. Keto pills are not the same as the original Keto Diet and preferred to consume by those people who won’t don’t want to cut carbs in the diet, Keto pills can impact on the metabolization of your body while you are not cutting off the carbs.
Side Effects of Ketogenic diet and How to minimize them
Ketogenic diet have some side effects that will badly effect our health. There is frequently referred to as the keto flu. The keto flu is usually over within a few days. Ketogenic flu includes sleep issues, mental function, nausea, decreased exercise performance and poor energy. The side effects of ketogenic diet can be reduced by a regular low-carb diet. It will teach our body to burn more fat before we completely remove carbs. A keto diet also alter the mineral and water balance of our body so taking mineral supplements or extra salt to our meal can help. For minerals try taking 300 mg magnesium per day, 1,000 mg of potassium and 3,000-4,000mg sodium per day to reduce the side effects. In the beginning, it is essential to eat until you are full and avoid restricting calories too much.
Summary
Ketogenic diet have several side effects but these side effects can be reduced by taking minerals and low carb-diet.
Frequently Asked Questions
Can I never eat carbs again?
Yes. It is essential to reduce your carb intake firstly. You can eat carbs on special occasion after the first 2-3 months, but go back to your diet rapidly after.
Will I lose muscle?
In the ketogenic diet there is the risk of losing some muscle. On any diet we have the risk of losing some muscle. If you lifts weights high ketones level and high protein intake will reduces the chances of muscle loss.
How much protein can we eat in Ketogenic diet?
A very high intake of protein can lower ketones and can spit the insulin level. Amount of protein that we take should be moderate. 35 percent of total calorie intake is apparently the top limit.
I have digestion issues and diarrhea What can I Do?
After 3-4 weeks this common side effect usually passes. If it exists for a long period of time then try to eat more high-fiber veggies. To treat constipation magnesium supplements can help.
Conclusion
The ketogenic and keto diet is a high fat and low-carb diet and this diet offers many health benefits. This diet can help people to lose weight and improve their health. There are various kinds of ketogenic diet. Cyclical or targeted ketogenic diets are the more advanced methods but the standard ketogenic diet is most preferred and most suggested. The ketogenic diet is used for treating neurological diseases such as epilepsy. For different health conditions ketogenic diet provide benefits to people in several ways. A Keto diet can be started by having food items that are low in carbohydrates such as consuming less than 20g net carbs per day. There are some healthy keto snacks if you get hungry between meals then you can eat these healthy keto snacks. Keto diet pills are exogenous supplements that can provide an alternative short-cut in weight loss journey. Ketogenic diet have some side effects that will badly effect our health. There is frequently referred to as the keto flu. The keto flu is usually over within a few days.
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