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WHAT IS A KETO DIET?

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WHAT IS A KETO DIET?

In the world of weight-loss diets, the low-carbohydrate and high-fat keto diet has grabbed the attention.

Ketosis And 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.

The keto diet a high fat, low carbs diet plan with benefits, such as:

  1. weight loss,
  2. improved health
  3. lowered insulin
  4. lowered blood sugar levels
  5. reduced periods of epileptic seizures.
  6. Helps with Alzheimer’s.
  7. Improved results with diabetes
  8. increased ketones – along with other health benefits.

The Ketonic diet is a little different than the low-carb diet which focuses on protein, a keto diet plan works with fat. “We don’t know if it works in the long term, nor whether it’s safe,” warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.

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 27gms of carbs, but in keto 20 to 50gms 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 Ketonic diets

 Standard ketonic 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/ bodybuilders.
Targeted ketonic Diet (TKD)
  • You add carbs into your diet around workouts.
  • More advanced
  • Used by athletes/ bodybuilders.
High protein ketonic diet
  • Includes more protein and low carbs than the standard ketonic diet.
  • 60% fats
  • 35% proteins
  • 5% carbs

Tests and Symptoms of Ketosis

Tests determined to find out if your ketosis has begun are:

  1. Urine
  2. Blood
  3. breath
Symptoms
  1. Dry mouth
  2. Frequent urination
  3. Thirst
  4. Decreased appetite

Keto Diet Food Plan

 As high-fat consumption is the main requirement of the keto diet, therefore these foods are encouraged:

  1. Nuts (almond, walnuts, seeds)
  2. tofu
  3. avocadoes
  4. olive oil/ coconut oil
  5. lard
  6. butter/ cocoa butter
  7. beef, pork, bacon
  8. fruits rich in carbs like berries
  9. carbs-rich veggies (leafy greens): kale, spinach, Swiss chard, brussels sprouts, cauliflower, broccoli, bell peppers, onions, cucumber, mushrooms, summer squashes, etc.

Foods to avoid in keto:

  1. Unhealthy fats (mayonnaise etc.)
  2. Low-fat products (salads etc.)
  3. Sugary foods (sodas, ice creams, etc.)
  4. Fruits (all fruits except berries)
  5. Beans (lentils, peas, chickpeas, etc.)
  6. Alcohol
  7. Sugar-free foods (syrups, desserts, etc.)
  8. Root vegetables (potatoes, carrots, etc.)
  9. Grains (rice, pasta, etc.)

Pro-tip

A keto diet helps you lose more weight compared to a low-fat diet.