In the world of weight loss diets, a low carbohydrate and high fat keto diet has grabbed the attention.
What is Keto Diet?
The ketonic diet works by process of ketosis. ketosis is the use of fats for energy instead of carbs.
Ketosis occurs when the consumption of carbs is decreased which means the sugar (glucose) supplied to the body is reduced.
For the keto diet, it is necessary to moderate protein intake otherwise it can be converted into glucose if taken in huge amounts.
Benefits of keto diet:
•Weight loss
•Improved health
•Lower insulin
•Lowered blood sugar levels
•Reduced periods of epileptic seizures
•Helps with alzheimer's
•Improved results with diabetes
•Increased ketones along with other health benefits.
The ketonic diet is a little different from the low carb diet which focuses on protein, a keto diet plan works with fat.
Basis of ketonic plan:
It forces the body into relying on ketone bodies, a fuel that liver produces from stored fats instead of sugars. forcing the liver into producing ketone bodies can be a tad difficult.
It requires you to cut out unlimited amounts of carbs (a medium-sized banana has 27 grams of carbs but in keto 20 to 50 grams per day is more than enough)
It takes a few days to begin the state of ketosis. intermittent fasting can also aid in initiating ketosis. taking too many proteins interferes with ketosis.
Types of ketosis diets:
Standard catonic diet (SKD) low carbs typically (10%) moderate protein $20%) high level of fats (70%) most recommended
Cyclical ketonic diet (CKD) periods of higher carb refeeds, such as two high carb days followed by five ketonic days. more advanced used by athletes and bodybuilders.
Targeted catonic diet (TCD) you add carbs into your diet around workouts. more advanced used by athletes and bodybuilders.
High protein ketonic diet includes more protein and low carbs than the standard catonic diet 60% fats 35% proteins 5% carbs.
Tests and symptoms of ketosis:
Tests determined to find out if your ketosis has begun are:
•Urine test
•Blood test
•Breath test
Symptoms:
•Dry mouth
•Frequent urination
•Thirst
•Decreased appetite
Keto diet food plan:
As high fat consumption is the main requirement of the keto diet. Therefore these foods are encouraged:
•Nuts (almonds walnuts seeds)
•Tofu
•Avocados
•Olive oil & coconut oil
•Lard
•Butter & cocoa butter
•Beef, pork & bacon
•Fruits rich in carbs like berries
•Carbs rich veggies (kale, spinach, swiss chard, brussels sprouts, cauliflower, broccoli, bell peppers, onions, cucumber, mushrooms, summer squashes etc.
Foods to avoid in keto:
•Unhealthy fats (mayonnaise etc.)
•Low-fat products (salads etc.)
•Sugary foods (sodas, ice creams etc.)
•Fruits (all fruits except berries)
•Beans (lentils, peas, chickpeas etc.)
•Alcohol
•Sugar-free foods (syrups, desserts etc.)
•Root vegetables (potatoes, carrots etc.)
•Grains (rice, pasta etc.)
Thank you...
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