A ketogenic diet is a diet with a high consumption of fat and low carbohydrate. It is a diet meal in which a high ratio of fat is maintained properly to a low ratio of carbohydrate. Ketogenic diet meal are meal which are mostly cooked with meat, vegetables, mayonnaise cream, eggs and many more.
Keto is a low carb, high fat and moderate protein diets. The body produces ketones when carbs are limited and fat is the main of energy. According to the science behind keto, your body can become fat adapted and turn to fat for fuel. That’s why it is also known as ketogenic diet. ketogenic diet weight loss The ketogenic diet is an ultra low-carbohydrate and high-fat based nutrition plan. The ketogenic diet actually allows you to get rid of the fat and reduces the extra weight from your body in a very effective manner. The ketogenic diet is a balanced nutrition plan that is used in treating different health conditions. The ketogenic diet emphasizes on taking foods that are rich in high fat content. The food items are also containing very low carbohydrate level. The ketogenic diet helps in achieving ketosis state where the body starts using the fats as a primary source of energy instead of carbohydrates that we take from the food we eat. The ketogenic diet was used as an effective tool for controlling seizures โespecially in children with epilepsy โuntil the early 1920s, when anticonvulsant drugs were introduced. The popularity of the diet began to decline in the 1930s and โ40s due to the increased availability of anticonvulsant drugs.
In this guide, you will learn:
Intro | what is a keto diet | keto basic | type of keto diet | What is ketosis | keto diet plan for beginner’s | Foods you should avoid and foods you eat | A sample keto meal | Healthy snacks for a keto meal | Tips and tricks in a keto diet | Risks of the keto diet | Examples of supplement that can be of help | What is ketosis | Health benefit of a ketogenic diet | Tips for eating on a ketogenic | Side effect of a ketogenic diet | Ways to minimize ketogenic diet | Conclusion |
As a beginner who is new to ketogenic diet, one thing you must understand that the diet meal must be taken or followed regularly as prescribe by the dietician and the low carbohydrate must be maintained because of the presence of sugar in most carbohydrate food. Sugar is one thing that can disrupt the whole process and prevent the diet from working.
What is keto diet? A Ketogenic diet can also be shortened to a Keto Diet. It is a unique diet low in carbohydrates and high in fat. The health benefits of this kind of diet are incomparable. You can try out a ketogenic diet if you desire to lose weight. Aside from its weight loss benefit, a ketogenic diet can improve your health generally. Ketogenic diets are effective against several health issues, some of which are highlighted below:
- ย Alzheimer’s disease
- Epilepsy
- ย Cancer
- ย Diabetes
- ย keto diet
What Is Ketosis. Ketosis is a state of a keto diet in which the body burns stored fat due to low carbohydrate and produce ketones which is used as fuel. Ketosis can take place during keto diet which is of great benefit to weight loss, diabetes and epilepsy. During ketosis you feel less hungry.
A ketogenic diet is no different from any other kind of diet โ you create a caloric deficit by creating a large caloric deficit, and the body goes into energy conservation mode by reducing your supply of glucose. This results in the state called ketosis. Considering its many benefits, you too should consider putting together a keto diet today. The information provided here is put together to enlighten you on how to make a keto diet plan. Before we venture into how to start a keto diet, we need to educate you first about what is the keto diet basics
Keto basics. What is a keto diet? A keto diet contains high fat and low carbohydrate. This type of diet is similar in some ways to low carb and Atkins diets. How does the keto diet work? The information provided below will give helpful answers to the question. A keto diet is formulated by replacing fat with carbohydrates. When such happens, your body will go into what is called Ketosis. A body in ketosis will burn fat more efficiently and convert the burned fat to energy. Furthermore, ketosis causes the body to convert fat to ketones in the liver, and this can meet the energy needs of the brain.
A ketogenic diet plan: can reduce insulin levels and blood sugar. It equally increases the amount of ketone in the body, which has so many health benefits.
Keto diet rules: involve shifting metabolism in the body from carbohydrates to ketones and fat.Before you learn how to plan a keto diet as a beginner, you need to know about the various types of keto diets. It will further enlighten you about what is keto
Types of keto diets. Check below for different types of keto diets you can adopt when putting together a keto diet plan:
Standard Ketogenic diet (SKD): This keto food comprises the following:
๏ท Very low carbohydrate (10โ ).
๏ท Moderate protein (20%)
๏ท Highโfat diet (70%).
Cyclical ketogenic diet (CKD): This keto foods diet involves higher carb refeed for a given period as described below:
๏ท Five ketogenic days
๏ท Two high carb days. The 2 High carb days follow immediately after the five high ketogenic days.
Targeted Ketogenic Diet (TKD): In this type of keto diet, you can add carbs to your diet before,
during, and after workouts.
High Protein Ketogenic diet: It has a similarity to a standard ketosis diet. However, it contains more protein than the standard one. The percentage distribution of the classes of foods in this type of keto diet are:
๏ท Fat is 60%
๏ท Protein is 35%
๏ท Carbohydrate is 5%Series of studies have been conducted on the various types of keto diets described above, but the most studied among them are the high protein ketogenic diet and the standard ketogenic diet.
The targeted ketogenic diet and cyclical ketogenic diet are more advanced than the others and are adopted by athletes and bodybuilders. If you are looking for a keto diet to eat like a bodybuilder, the targeted and cyclical keto diets are the best for you. Since our focus is on starting the keto diet as a beginner, our keto diet plan will be based on the standard ketogenic diet.
Health Benefit Of A Ketogenic Diet
Keeping up with the keto diet can be of great benefit to earth. While following a ketogenic diet may be one of the most intense dietary regimens youโll ever follow, itโs also one of the most rewarding. If done correctly, following a ketogenic diet will not only yield weight loss, but also tremendous improvements in blood lipid levels, including high HDL cholesterol and low triglycerides. The standard American diet (high carb, low fat) is just not working well. Depending on the statistics you choose to believe, anything from 65% to 85% of all diets are failing.
1โข Ketogenic diet promote weight loss
During ketogenic diet the body burns down the excess fat it stored due to low carbohydrate and deplete sugar and it produces ketones which is used as fuel for the body. The excess fat it burns during this process help in loss of weight. Ketogenic diet is the easiest diet for weight loss, however itโs not always the easiest to stick to. Ketogenic Diet is a way of eating that focuses on high amounts of fat and very little carbohydrates. If you are not able to follow the ketogenic diet and are looking for a way to reduce your weight you can easily go with this option, it is an innovation in the world of weight loss programs.
2โข Reduce seizures in epilepsy
The diet is of great help to people with epilepsy most especially children. Though this is not a guarantee cure to epilepsy but it has proved very effective over the years. Being on a keto diet with epilepsy helps to reduce seizures.
3โข Reduced the risk of heart disease
ketogenic diet helps to reduced the risk of heart disease by reducing cholesterol. Heart disease refers to any disease of the heart like the coronary heart disease which is caused when the arteries that supply blood to the heart is filled with plaque.
4โข Increase energy level
In terms of diet, a change investing pattern can lead to a change in your body’s chemistry. It can occur because your body changes it source of energy. The result is that more fat is used instead of glucose as an energy source. For this reason, many people who practice a ketogenic report a change in feeling and increased energy level.
5โข Improves body metabolism
The ketogenic diet helps in improving the metabolism of our body. The nutritional value of the food we take matters a lot in maintaining the good health of our body and increasing our ability to fight with different health problems.
Keto diet plan for beginners
We will make the ketosis diet plan as simple as possible to quickly understand how to plan a ketogenic diet as a beginner. Continue reading to learn about how you, too, can design a standard ketogenic diet successfully.
Foods you should avoid: How to start the keto involves the adoption of a strict diet rule. You should know about the foods to eat and foods to avoid. It would help if you reduced the consumption of any food rich
in carbohydrates. Check below for examples of foods to avoid when planning standard keto diet foods.
๏ท Sugary foods, like candy, ice cream, cake, smoothies, and fruit juice.
๏ท Starches or grains, like cereal, pasta, rice, and wheatโbased products.
๏ท Fruits should all be avoided, except few types of berries like strawberries.
๏ท Legumes or beans, like chickpea, lentils, kidney beans, and so on.
๏ท Tubers and root vegetables like parsnips, carrots, sweet potatoes, and potatoes.
๏ท Diet products or low fat like condiments, salad dressings, and lowโfat mayonnaise.
๏ท Sauces or condiments like ketchup, teriyaki sauce, honey mustard, and barbecue sauce.
๏ท Unhealthy fats like mayonnaise, processed vegetable oils, and so on.
๏ท Alcohol, like mixed drinks, liquor, wine, and beer.
๏ท Sugarโfree diet foods like desserts, sweetness, puddings, syrups, sugarโfree candies, etc. For emphasis, you should avoid carbohydrateโbased foods like juice candy, most fruits, potatoes, rice, legumes, sugars, and grains when putting together traditional ketosis diet foods.
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Foods you can eat
What can you eat on the keto diet? Examples of such foods are:
๏ท Meat, like turkey, chicken, bacon, sausage, ham, steak, and red meat.
๏ท Fatty fish like mackerel, tuna, trout, and salmon.
๏ท Eggs, like omegaโ3 whole eggs or pastured eggs
๏ท Butter and cream like heavy creams and grassโfed butter.
๏ท Unprocessed cheese, like mozzarella, blue, cream, goat, and cheddar
๏ท Nuts and seeds like chia seeds, pumpkin seeds, flax seeds, walnuts, and almonds.
๏ท Healthy oils like avocado oil, coconut oil, and extra virgin olive oil.
๏ท Avocados like freshly made guacamole or whole avocados.
๏ท Low carb veggies, like peppers, onions, tomatoes, and green veggies.
๏ท Condiments, like spices, herbs, peppers, and salt. For emphasis, foods like lowโcarb veggies, avocados, healthy oils, nuts, butter, eggs, fish, and
meat should be included in your diet when planning a standard keto diet.
A sample Keto meal. You can use the keto meal sample below as a guide when starting ketosis. The sample will span through a week:
Monday:ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ๏ท Breakfast: Egg muffins and veggie with tomatoes
๏ท Lunch: Chicken salad with a side salad, olives, feta cheese, and olive oil
๏ท Dinner: Cooked asparagus in butter with salmon.
Tuesday:ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ๏ท Breakfast: Spanish omelet, basil, tomato, and egg
๏ท Lunch: Cocoa powder, spinach, peanut butter, almond milk, and stevia milkshake with sliced strawberries.
๏ท Dinner: Pork chops with salad, broccoli, and Parmesan cheese
Wenesday
- breakfast: coconut
Thursday:ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ๏ท Breakfast: Omelet with spices, onions, peppers, salsa, and avocado
๏ท Lunch: Celery sticks and nuts with salsa and guacamole.
๏ท Dinner: Chicken stuffed with cream cheese and pesto and grilled zucchini.
Friday:ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ๏ท Breakfast: Whole milk yogurts and sugarโfree Greek with Berries, cocoa powder, and peanut butter.
๏ท Lunch: Sliced bell pepper in ground beef lettuce wraps tacos.
๏ท Dinner: Mixed veggies and loaded cauliflower.
Saturday:ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ๏ท Breakfast: Grilled mushrooms and blueberries with cream cheese pancakes.
๏ท Lunch: Beet noodle salad and zucchini
๏ท Dinner: Roasted pine nuts and kale with white fish cooked in coconut oil.
Sunday:ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ย ๏ท Breakfast: Mushrooms and fried eggs
๏ท Lunch: Broccoli and sesame chicken with low carb.
๏ท Dinner: Spaghetti squash bolognese. Experts suggest that you rotate the meat and vegetables over a long term to balance your keto friendly foods. This is because each type offers different health benefits and nutrients. For emphasis, a keto diet for beginners is not limited to just fats and meats; you can also consume vegetables. Healthy snacks for a keto diet. Just like everyone else, those who are on a keto diet can also become hungry between meals. You may therefore want to go in search of food to eat on keto diet. When this happens, you should choose the snacks you take carefully. Check below for some of the healthy snacks for you when on keto for beginners:
๏ท Fatty meat or fish
๏ท A smaller portion of meals
๏ท Cheese
๏ท Beef jerky
๏ท A handful of seeds and nuts
๏ท Celery with guacamole and salsa
๏ท Keto sushi bite
๏ท Plain cottage cheese and strawberries
๏ท Olives
๏ท Guacamole and bell peppers
๏ท A couple of deviled or hardโboiled eggs
๏ท Fullโfat Greek yogurt mixed with cocoa powder and nut butter.
๏ท Ketoโfriendly snack bar
Tips For Eating On A Ketogenic Diet
Apart from depriving yourself of the high-calorie junk foods, you can use these tips to make your diet more keto-friendly. Recently there’s been a lot of talk about the ketogenic diet and ‘going keto.’ Touted as effective for weight loss, it’s even become popular among celebrities. Here are eleven tips that will help you get started on this diet.
1. Eat whole food
Eat as many whole foods as you can. If you want to eat something that is not whole food, look at the ingredient lf it has a bunch of chemicals or something you cannot pronounce, it’s not whole food. Stay away from processed food as much as possible.
2โข Increased your fat intake
When you cut your carbs, your body produce something called ketones when it burns fat for energy.
3โข Plan ahead
It goes without saying you can only eat what is your kitchen, so it’s crucial to plan your meal in advance. You don’t have to be super strict about it because once you get used to the ketogenic diet, you will find that eating out is very doable.
4โข Stay hydrated
5โข Don’t go crazy with fruit
6โข Focus on good carbs
7โข Avoid sugar and starches
8โข Don’t go overboard with protein
9โข Read label
10โข Supplement wisely
11โข Get enough minerals.
Side Effect Of A Ketogenic Diet
A ketogenic diet has been proven over time, to have benefits towards weight loss and is now being used as a sustainable way of eating. For those who are willing to try the diet, there are various side effects that come with it. These side effects may be uncomfortable for some people but if you can endure them, you will be healthier in the long run. The side effects of keto diet include:
1โข Constipation: Since the body has passed its state of glycogen depletion, it has to get used to using ketones as its primary energy source. One of the main byproducts of burning ketones is acetone which has been linked to creating a dry mouth.
2โข The Bad Breath: When you do not have enough carbohydrates in your body, your liver breaks down fats into smaller molecules known as ketones. Among these molecules is acetone which can leave your breath smelling very bad.
3โข Acidic blood pH levels causing low energy levels and organ dysfunction.
4โข Bad body odor from ketosis breath/fatty deposits in your body tissues.
5โข Bad breath
6โข Constipation
7โข Nausea
8โข Hunger (due to lack of carbs)
9โข Inflammation in mouth (chronic)
10โข Bad skin (acne)
11โข Keto flu
12โข Hair loss
13โข Loss of hair on scalp
14โข Exhaustion and fatigue
15โข Joint pain and arthritis
16โข Sore throats and tonsilitis
Ways To minimize Ketogenic Diet
It is not always black and white when it comes to nutrition. There are a lot of grey areas, but the ketogenic diet may be one of the most extreme ways to eat. It is a form of eat that has a lot of positive benefits, but there are some downsides as well. Also, during the diet is not recommended to live in the company, work with fragile and highly sensitive objects. One of the most common ways to minimize the negative impact of the ketogenic diet, is to take a significant amount of vitamins. To do this, we need to start taking a daily dose of multivitamin complex.
1. Track your daily average net carbs.
2. Drink more water.
3. Eat enough fat (but not too much!).
4. Get enough sleep.
5. Use the right amount of salt.
6. Consume enough protein.
7. Buy ketogenic-approved snacks.
8. Use ketone supplements that work for your body type.
9. Try exogenous ketones before (or in addition to) MCT oil or coconut oil in the morning.
10. Eat foods rich in monounsaturated fats (avocados, nuts, olive oil, animal fat).
11. Keep your protein consumption moderate and your calorie intake constant throughout the week instead of eating the same amount of calories every day of the week to keep from getting tired and over-eating on the weekends.
Risks of the Keto diet. While it is true that Keto diets have so many benefits, it is also true, that dependence on strict Keto guidelines can expose you to some risks. Some of the associated side effects are:
:๏ท Micronutrient deficiencies
๏ท Kidney stones
๏ท Extra fat in the liver
๏ท Low protein in the blood. If you are on a Keto program, you should avoid taking sodiumโglucose cotransporter 2 (SGLT2) inhibitors. This is because the drug can increase blood acidity. Even healthy keto foods can increase blood acidity, and taking this drug can heighten the acidity and tilt blood pH to a dangerous level leading to diabetic ketoacidosis. The drug itself is used for treating type 2 diabetes. More research works are ongoing to determine how safe a keto diet is, especially for those taking it longโterm. So, it would be best if you also read any available keto diet review before you begin. Before you start taking a keto diet, make sure you first inform your doctor and allow him to determine if you are medically qualified for it or not.
Supplements for those on a ketogenic diet: You may not need any supplement while on the diet since keto is safe in many individuals, but some supplements can help you manage the associated side effects.
Examples of supplements that can be of help are:
๏ท MCT oil: You can add it to yogurt or drinks, and it will give you added energy, as well as increase ketone levels.
๏ท Minerals: Minerals like added salt can help you out to control shifts in mineral and water balance. It can equally reduce sugar in ketogenic diet
๏ท Caffeine: Caffeine can supply you with a lot of energy while on a keto diet. It can, therefore, boost your performance. Additionally, it can increase the rate at which you lose fat.
๏ท Exogenous Ketone: This supplement supplies Ketone fr external sources and, thereby increasing ketone in the body.
Conclusion. The benefits of a Ketone diet are not in question. The information provided above can assist you in developing your Ketone diet. Be that as it may, you must never overlook some of the risks associated with a ketone diet. We have also provided some guidelines to help you cope with the dangers of following the keto diet.