When you hear about the ketogenic diet, the first thing you perhaps think of is what could make it as right as people say. The answer is, there are enough benefits to change your life.
” To mothers who are after recent delivery and still lactating, I recommend having a balanced and healthy diet for your body and the newborn baby”.
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What exactly is a ketogenic diet?
The ketogenic diet ( or keto diet, in short as it is known recently)is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply power for the brain.
Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.
The keto program recommends a diet that is low on carbs, moderate on protein, and high in fat. The idea is to fine-tune nutritional intake to send the body into the metabolic state known as ketosis.
The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the organization has no choice but to tap its stores of fat to get by.
The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is an excellent way to lose fat.
Seven Benefits of the keto diet
Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.
1. Weight loss
Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.
When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some excellent weight loss.
The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.
2. It takes the edge off your appetite
When your diet isn’t heavy on carbs, you’ll find that you don’t crave as much food as before. Many people who get on the keto diet can fast most of the day and only eat at mealtimes. They are simply not as hungry as before.
3. Improved ability to focus
When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happen as a result. Inconsistent energy levels can make it hard for the brain to focus.
With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.
4. You feel more energetic
When you are on a regular diet, your body is always on the verge of running out of energy. You need to eat and refuel regularly.
With a keto diet, however, the body taps its fat reserves, a nearly constant energy source. The collection, then, can maintain consistent energy levels throughout the day. The result is, you end up feeling a lot more energetic.
5. It helps you fight diabetes
When you have Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts and reverse Type II diabetes.
6. You get improved levels of good cholesterol
HDL cholesterol helps get rid of the body’s inadequate cholesterol reserves. When you’re on keto, your body’s triglyceride levels fall, and your HDL cholesterol levels rise.
7. You get better blood pressure
When you’re on the keto diet, it drops your blood pressure. Many people on the keto diet find that they can stop taking blood pressure medicine altogether.
The keto diet can change a person’s life. It isn’t a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.
Different Types of Ketogenic Diets
There are several versions of the ketogenic diet, including:
- The standard ketogenic diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 75% fat, 20% protein, and only 5% carbs.
- The cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as five ketogenic days followed by two high-carb days.
- The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also use to the other versions.
Foods recommended in the Keto diet.
- Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
- Fatty fish: Such as salmon, trout, tuna, and mackerel.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Low-carb veggies: Most green vegetables, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper, and various healthy herbs and spices.
Foods not recommended in Keto diet
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
There are several versions of Keto Diet now these days, for it differs on your health conditions. The standard (SKD) version is the most research and most recommended for beginners.
Though, It depends on your lifestyle and your weight loss goal. Different types of keto diet approaches work for different types of dieters.
I hope you’ll find a ketogenic diet best suited for you if you have some question or some feedback, please leave them below. I love to hear from you.