Do you have a plan for starting a diet and lose your weight? Have you heard about the keto diet and looking for the answers to what is keto diet? The simple answer is, it is a high-fat, low-carb diet.
How the Keto Diet Introduced?
The first time the keto diet was introduced by medical doctors who prescribed it for children with epilepsy is more severe in the digestion process. They start consuming approximately 90% fat, 10% protein, and as close to zero carbs as possible.
Summary: Before you get your first step in the keto diet, you first need to know in detail how the diet works in your body, and what reactions take place as a result of Ketosis.
What is Ketosis?
At the point when you eat an eating food enrich with carbs, then your body changes over those carbs into (glucose) which spikes your blood sugar levels. Hence, your glucose levels rise, they signal your body to make insulin which is the specified hormone that conveys the blood glucose to your body cells so that these glucose blocks can be utilized as a source of energy. This is what is known as an insulin spike.
What is the Keto Diet for Beginners?
The keto diet is a kind of meal plan that emphasizes the consumption of limited carbs regime while the body energy system is backed by the high fat and sufficient protein intake. It is very similar to the Atkins diet and offers many health benefits.
According to more than 20 studies, it has been noticed that the keto diet is very helpful for anyone who wants to reduce weight and improve health.
What is Keto Flu?
Keto flu is a sort of a group of symptoms that might be experienced by the person within two to seven days after he has started the keto diet. Foggy brain, headache, fatigue, nausea, difficulty in sleeping, and constipation are some of its symptoms. But these are not recognized by the medicine as it is hard to describe what happened exactly after your diet change.
How long should I do Keto Diet?
Many of you are confused about the duration to follow the keto diet. Many people got success while staying on Keto for an extended period. However, it is recommended that staying on Keto for six months maximum before you reintroduce more carbs in your diet.
What are the types of Keto Diets?
There are primarily four basic types of the keto diet, and each of these variables based on fat vs carbs intake. Hence, it would be best if you considered your goals, fitness level and lifestyle.
1. Standard Ketogenic Diet (SKD):
This is the most well-known and suggested type of keto diet. In this type, you remain inside the 20-50 grams of net carbs every day, focus on adequate protein intake and high-fat consumption.
2. Targeted Ketogenic Diet (TKD):
If you are the person who remains active all day, then this type of keto diet may work best for you. Directed Keto includes eating around 25-50 grams of net carbs or less 30 minutes to an hour before work out.
3. Cyclical Ketogenic Diet (CKD):
If you are confused before taking up the keto diet that either you will continue it or will leave it in the middle, then this is a magnificent strategy, to begin with. Here, you cycle between times of eating a low-carb diet for a few days, accompanied by the period of eating high carbs.
4. High Protein Ketogenic Diet:
This type is basically similar to that of the standard approach (SKD), but the main difference is protein intake. In this, you will increase your protein uptake considerably. It is also more similar to the Atkins meal plan than the others.
Summary: As we know that every person contains a different metabolism type so everyone should choose the type of keto diet that suits its metabolism as well as health.
How to do Keto Diet?
The primary purpose of the keto diet is to get your body go through the process of Ketosis and burn fats instead of carbohydrates to utilize energy. Don’t worry if you don’t know how to do keto diet. In this diet, you will consume a lot of amount of fat, an adequate amount of protein.
How many Carbs, Fats, and Proteins you should take in Keto Diet?
- You will obtain around 20-30% calories from the protein source.
- You will consume 70-80% calories from healthy fats sources such as omega-3 fatty acids, avocados, olive oil, coconut oil, and last but the least is grass-fed butter.
- Only utilize less than 5% calories from carbohydrates by taking 30to 50 grams of net carbs per day.
Summary: The ketogenic diet is gaining more popularity as more people recognize the benefits of it and see the amazing results regarding health and fitness goals. It is a way of programming your metabolism to respond to the changes in your nutrition.
What do you eat on Ketogenic Diet?
Researchers have found that in keto diet when you consume low-carbs and high-fat diet, it will give you the best results against epilepsy, diabetes, and weight loss. Now you are wondering which foods can easily fit into this category, and what do you eat on a ketogenic diet?
Here is a list of a few nutritious foods that you can eat on a ketogenic diet;
In seafood, fishes such as salmon and other fishes that are enriched with B vitamins are virtually carb-free. Shellfish and crabs are also keto-friendly and contain less to no carbs in them. Some other are the following;
Clams (5 grams), Mussels (7 grams), Octopus (4 grams), Oysters (4 grams) and Squid (3 grams).
It is suggested that you should consume two servings of seafood weekly.
2. Low- Carb Vegetables:
Vegetables contain fibres that can’t be digested and absorbed by the metabolism of the human body. Hence, non-starchy vegetables contain low in carbs and fewer calories and also abundant vitamin as well as minerals.
For instance, spinach, broccoli, zucchini, cauliflower, asparagus, radishes and cucumbers.
In non-starchy vegetables, the net carbs range from 1-8 grams per cup. Vegetables are also antioxidants in nature and lower the risk of cancer and other heart diseases.
It is the best substitute for low carbs and high-fat product. Cheese contains both things, nutrition as well as taste. One slice or 28 grams of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of calcium.
Avocados are enriched with various constituents and considered as incredibly healthy. These are high in several vitamins, and minerals, as well as 100 grams of avocados, contain 9 grams of carbs.
When you are on a ketogenic diet, fresh meat and poultry considered as a staple food in your diet and enrich with high-quality protein and B vitamins along with several minerals. The best choice for you is grass-fed meat as it holds a higher amount of omega-3 fats that are lower in meat obtained from grain-fed animals.
Eggs contain less than 1 gram of carbs, and fewer than 6 grams of protein which make is perfect for the ketogenic diet. Eggs consumption helps you to feel fuller and take fewer calories within 24 hours. They are also proven helpful in lowering the rate of LDL cholesterol that is the way to lower the risk of heart diseases.
Summary: All these food groups are considered as keto-friendly and recommended during a keto diet. There are some other foods such as plain Greek yogurt, berries, unsweetened coffee/ tea, dark chocolate, and cocoa powder.
What can you not eat on Keto Diet?
These are foods that contain high-carbs and people should avoid these foods while they are following the keto diet.
Whole-grain foods such as cereals, crackers, rice, pasta, bread and beer have a high amount of carbohydrates. Whole- wheat pasta and new-bean-based pasta are also considered in this category. So, avoid taking sugary breakfast cereals and whole-grain bread to see the effectiveness of this diet.
2. High-sugar fruits and starchy Vegetables:
Starchy vegetables include corn, potatoes, sweet potatoes, and beets . These vegetables contain more carbs than fibers; therefore, you need to restrict these while working on the keto diet.
In your daily meal, you need to restrict the usage of high-sugar fruits that will eventually increase your blood sugar level. For instance, banana, raisins, dates, mango, and pear.
3. Sweetened Yogurts:
You need to avoid sweetened yogurt and try to add plain yogurt in your diet. The best way to consume high proteins and fewer carbs.
4. Chips and Crackers:
Many of you don’t count your snacks and crackers in a diet. However, you need to know that these grain-based snacks and processed crackers are high in carbohydrates and low in fibers.
5. Gluten-free Baked Products:
You need to know that if the baked product is gluten-free, then it doesn’t necessarily mean that it is safe to use in the keto diet rather gluten-free loaves of bread and muffins contain as high in carbs as the normal baked products. However, they usually lack fiber.
You should also avoid juices, honey, syrup, and consumption of sugar in any form to obtain the effective results from a ketogenic diet.
Summary: Starchy and high sugar-containing foods are strictly prohibited during the Keto Diet. Hence, if you want effective results from the Keto diet then you must need to avoid them.
How to Start Keto Diet?
Many of you people intimidate when it’s time to start the keto diet or low carb diet. But everyone has to start from somewhere. Here, we will describe some main points about how to start keto diet.
Step 1 : Limit the Use of Carbs:
You should restrict the consumption of carbs to less than 20 g net carbs per day if you want to start the keto diet. But in addition to that, you need to follow the other steps as well that are illustrated below.
Step 2 : Intake Limited Proteins:
Although the limit of protein is high in the keto diet, it is also limited as it can leave some negative impacts on your body’s system. For instance, a high protein diet can disturb your kidneys and convert the excessive amount of kidney into glucose. Hence, you need to intake 85 to 110 grams of proteins per day if your body weight is under 70 kilos.
Step 3: Higher the Consumption of Healthy Fats:
We always have been afraid to intake fats, but now you don’t. In a keto diet, you need to take lower carbs and high-fat meals. Fat is the source of energy, and it the only one constituent of this diet that increases or decreases to gain or lose weight. So, if your primary objective is to lose weight, then your primary goal should intake sufficient healthy fats.
Step 4: Consume A lot of water every day:
When you take a lot of fats, your body needs to stay hydrant in order to metabolize the fats and consume energy from them. So, by taking enough water, you make this process easier for your body. Therefore, instead of taking eight glasses per day, you should take 16 glasses while following the keto diet.
Step 5: Keep up, Electrolytes:
The process of electrolysis is important in our body, and it maintains the electrolysis of sodium, potassium and magnesium. Hence, to maintain this process, you need to make sure the intake of salt either by drinking broth or eating pickled vegetables. You can also take supplements of electrolytes if your doctor recommends.
Step 6: Eat when you are Hungry:
You have seen that while following other diets, it is suggested that you need to take 4-6 meals per day. But in a keto diet, it is not suggested to eat too frequently. It would be best if you ate only when you feel hungry. However, a fewer amount of carbohydrate consumption can suppress your irregular appetite.
Step 7: Do Some Physical Activities:
If you want to lose your weight fast, then it is recommended to do some exercise. So, you will feel more active, and it will also improve your health.
Summary: If you follow the all above-mentioned handy tips then you can successfully acquire the positive results while doing the keto diet.
What are the Benefits of Keto Diet?
Keto diet leaves long-lasting effects on your life and provides many benefits, specifically regarding health. It also improves your general health being. Some of the prominent features are illustrated below.
- Impactful weight loss therapy
- Reduce your appetite
- Boost your energy levels
- Consume your body fat
- Regulates your blood sugar levels
- Suppress your sugar cravings
- Helpful in epilepsy
- Lower bad cholesterol (LDL)
- Prevention from type 2 diabetes
- Reduce your migraines
- Get rid of acne
- Control your blood pressure
- Improve cognitive behavior
- Suppress the risk of cancer
- Beneficial in Parkinson’s disease
- Helpful in PCOS (Polycystic Ovary Syndrome
- Improve Alzheimer’s condition
Summary: Keto diet not only helps you to lose your weight but also improve your body’s overall health. You will see many health benefits when you are on a keto diet.
Why is Keto Diet bad?
Although there are numerous benefits of a keto diet, despite many good things, there are certain mild side effects. They might be temporary and will be settled down while your body is being adjusted. You might start feeling bad during the first week of the keto diet. People also called it “ Keto Flu”. The most common side effects are illustrated in the following.
Summary: As every person have different body metabolism; therefore, not everyone could experience all these broad experience. These symptoms might be improved when you hydrate your body adequately and following the tips mentioned in the post about what is Keto Diet.
How to know when you are in Ketosis?
It approximately takes 1-3 days to reach full Ketosis. However, the best method to monitor your ketones levels is through testing that you can easily perform at home. While you are following the keto diet, the excessive ketones spill all over your body’s areas and help you to measure your ketone levels in several ways. Such as;
- Test strip that allows checking through urine.
- With the help of the blood glucose meter.
- You can also check it via breath meter.
- Bad Breath
- Frequent urge to use the washroom.
- Increased thirst
- More energy
- Decrease in appetite
Summary: Above all, the most effective method that is considered is urine testing which is the most affordable method. Your body will also give some indications that you are on target.
How to get started on the Keto Diet?
To summarize all about what is a keto diet and how to get started on the keto diet, we are providing you with some pro tips to follow.
- Restrict your carbs and consume less than 50 grams net carbs or lower.
- Include more fats and proteins in your diet, remember to take 4:1 ratio.
- Hydrate your body and increase your water uptake around 2 to 3 liters.
- Make a habit of reading the nutrition columns to work out net carbs.
- Try to take healthy and home-made food.
- Only eat when you are hungry.
- Don’t get sacred to intake healthy fats.
Frequently Asked Questions (FAQs):
1. How much weight can you lose in a week on Keto?
You should expect the results of the keto diet after the first week. However, most of the people who are following the keto diet should expect to lose two to ten pounds per week.
2. Where do you lose weight first on Keto?
When you start the ketogenic diet, in the first two weeks of following on keto diet, you can expect to lose anywhere from 2 to 7 pounds of water. Some people even lose 10 pounds.
3. Can you lose weight on Keto without exercise?
Well, the keto diet works without exercise. However, many nutritionists would not recommend the keto diet if you are also willing to embark on a hard training program.
4. Can I do Keto 5 days a week?
There is no set of rules for a cyclical ketogenic diet. However, anyone can follow a standard ketogenic diet 5-6 days per week and include1-2 days of higher carb intake.
In this ultimate guide about what is keto diet, we try to explain all your common queries and doubts about the keto diet. We know it’s always difficult to take the first initial step but when you determined to achieve a goal you should go ahead and take that challenge. Finally, you will be amazed to see the results.