What is the keto diet?!
The ketogenic diet is a diet that relies primarily on eating high fats, reducing carbohydrates, and completely abstaining from sugars.
This reduction in carbohydrates and their replacement with higher fats puts the body into a metabolic state called ketosis.
When the body reaches a state of ketosis; Its ability to burn fat for energy becomes highly effective, and the process of converting fat into ketones in the liver can provide energy for the brain.
Ketogenic diets can cause a decrease in the level of sugar as well as the level of insulin in the blood. Than
It is suitable for many diabetics. This, in addition to the increased level of ketones, has many health benefits.
Keto diet and weight loss:
The ketogenic diet is an effective way to lose weight and reduce risk factors for many diseases such as: diabetes, atherosclerosis, cholesterol, heart disease, and some cancers.
The results of following the keto diet are also more effective than following the recommended low-fat diet:
One study found that people on the keto diet lost 2.2 times more weight than those on a calorie-restricted, low-fat diet. Their triglyceride levels, as well as their HDL cholesterol levels, also improved.
And the most attractive thing about the keto diet is that it's a diet full of delicious treats so you can lose weight without counting calories or tracking your food intake.
Benefits of the keto diet for diabetics:
Diabetes is characterized by changes in the rate of metabolism, as blood sugar increases due to poor functioning of the hormone insulin.
The keto diet helps you lose excess fat, which is closely linked to type 2 diabetes in particular, as well as people at risk of developing diabetes.
One study found that the keto diet improved insulin sensitivity by up to 75 percent.
Another study in patients with type II diabetes found that 7 of 21 participants were able to stop using all diabetes medications after following the ketogenic diet regularly.
Considering the relationship between the importance of losing weight and improving symptoms of diabetes; In another study, the ketogenic group lost 24.4 lbs (11.1 kg), compared to 15.2 lbs (6.9 kg) in the higher-carb group.
Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medications, compared to 62% in the higher-carb group.
That is: the keto diet enhances insulin sensitivity and aids in fat loss, leading to significant health benefits for people with type 2 diabetes.
The many health benefits of the keto diet:
Diseases of the nervous system:
The keto diet originated initially as a tool to treat neurological diseases such as: epilepsy, as it causes a significant decrease in epileptic seizures in children.
It reduces the symptoms of the disease and slows its progression.
As following the keto diet helps to improve the symptoms of the disease.
Improve sleep disorders.
Research is still incomplete on these points, but it is possible that the ketones that the body produces when converting fats into energy (ie: when reaching a state of ketosis) protect brain cells from damage and improve its functions.
The ketogenic diet is currently being used to treat several types of cancer as it slows tumor growth.
The keto diet reduces harmful fats in the body, increases levels of benign cholesterol, and prevents atherosclerosis and high blood pressure.
The keto diet helps reduce insulin levels, thus playing a major role in polycystic ovary syndrome.
Carbohydrates are associated with this skin condition, so reducing your carb intake is very beneficial in this condition. Also, the lack of insulin in the keto diet limits the exacerbation of acne (as insulin stimulates the body to produce other hormones that exacerbate acne).
The many types/versions of the keto diet:
Standard ketogenic diet (SKD):
It is a diet that is high in fat, moderate in protein, and low in carbohydrates. It usually contains 75% fat, 20% protein, and only 5% carbohydrates.
Cyclical ketogenic diet (CKD):
This diet includes periods of high carb followed by periods of high carb intake, such as 5 ketogenic days followed by 2 high carb days.
Targeted Ketogenic Diet (TKD):
This diet allows you to add some carbohydrates during periods of exercise.
High protein ketogenic diet:
Similar to this system; The standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbohydrates.
The standard ketogenic diet (SKD) is the most researched and most recommended, but the cyclic and targeted diet are primarily recommended for bodybuilders and athletes.
Foods and drinks you can have while on the keto diet:
Most of your meals should be based on these foods:
Meat: red meat, sausage, dark meat chicken, and turkey.
Fatty fish: such as salmon, tuna, and mackerel.
Fats: butter, cream, heavy cream.
Cheese: unprocessed cheese (cheddar, goat, cream, mozzarella).
Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
Healthy oils: extra virgin olive oil, coconut oil, and avocado oil.
Low-carb vegetables: Most green vegetables, tomatoes, onions, peppers, etc.
Seasoning : You can use salt, pepper, and various healthy herbs and spices.
Beverages : water, bone broth, regular tea
Foods and drinks to avoid while on the keto diet:
Any food high in carbohydrates should be limited.
Sugary foods : cakes, ice cream, candy, etc.
Cereals or starches : products based on wheat, rice, pasta, cereals, etc.
Fruit : All fruit is high in sugar, except for small parts like strawberries.
Legumes : peas, beans, lentils, chickpeas, etc.
Root vegetables and tubers : potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or products promoted for regular diets : These are highly processed products and are often high in carbohydrates.
Unhealthy fats : Limit your intake of processed vegetable oils, mayonnaise.
Alcohol : Because of their high carbohydrate content, many alcoholic beverages can kick you out of ketosis.
Sugar-free diet foods are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Drinks that contain sugar : soda, fruit juice, soft drinks, and lemonade
to help you get started; Here's a sample ketogenic diet meal plan for a week:
Breakfast: steak, with eggs, and tomatoes.
Lunch: chicken salad with olive oil and feta cheese.
Dinner: salmon with asparagus cooked in butter.
Breakfast: eggs, tomatoes, basil, goat cheese.
Lunch: almond milk, peanut butter, cocoa powder, and a stevia milkshake.
Dinner: meatballs with cheddar cheese and vegetables.
Breakfast: ketogenic milkshake (try a ketogenic peanut butter milkshake or a ketogenic strawberry milkshake).
Lunch: shrimp salad with olive oil and avocado.
Dinner: Pork chops with Parmesan cheese, broccoli and salad.
Breakfast: Omelette with avocado, salsa, peppers, onions, and spices.
Lunch: a handful of nuts and celery with guacamole and salsa.
Dinner: chicken stuffed with pesto and cheese with vegetables.
Breakfast: Sugar-free yogurt with peanut butter, cocoa powder, and stevia.
Lunch: Fried beef cooked in coconut oil with vegetables.
Dinner: a bunless burger with bacon, eggs and cheese.
Breakfast: omelet with meat and cheese and vegetables.
Lunch: slices of meat and cheese with nuts.
Dinner: white fish, eggs and spinach cooked in coconut oil.
Breakfast: Fried eggs with bacon and mushrooms.
Lunch: burger with salsa, cheese and guacamole.
Dinner: Steak and eggs with a side salad
Snacks you can eat between basic keto meals:
In case you get hungry between meals, here are some healthy keto-approved snacks:
fatty meat or fish.
A handful of nuts or seeds.
Cheese with olives.
1 - 2 boiled eggs.
Full fat yogurt mixed with nut butter and cocoa powder.
Strawberries and cream.
or small portions of leftover meals
Disadvantages of following the keto diet:
There are some side effects that may be experienced by those who follow the keto diet, what are they? And how to reduce them?..
The keto flu:
Although the ketogenic diet is safe for healthy people, there may be some initial side effects until the body begins to adjust.
This is often referred to as the keto flu and is usually over within a few days.
Keto flu includes: poor energy and mental function, increased hunger, sleep disturbances, nausea, gastrointestinal upset, and decreased ability to perform exercise.
To reduce this, you can try a regular low-carb diet for the first few weeks. This may help the body burn more fat before completely eliminating carbohydrates.
Disruption of the ratios of minerals and water in the body:
The ketogenic diet can also alter the water balance and mineral balance of the body, so adding extra salt to your meals or taking mineral supplements can help.
For minerals, try taking 3,000-4,000 mg of sodium, 1,000 mg of potassium, and 300 mg of magnesium per day to reduce side effects.
At least at first, it's important to eat until you feel full, and to avoid calorie restriction.
Food supplements suitable for the keto diet:
It is possible for the body to lose a lot of minerals while following the keto diet, so the body must be continuously supplied with supplements that suit it in this case.
MCT Oil: Added to a beverage or yogurt, MCT
oil provides energy and helps increase ketone levels.
Minerals: Added salt and other minerals can be important when starting a ketogenic diet due to changes in the body's water and mineral balance.
: Caffeine has benefits in increasing energy, supporting metabolism, fat loss and stimulating performance.
: Supplements containing ketones help raise ketone levels in the body, and reach a faster state of ketosis.
Whey: Use half a scoop of whey protein in your shake or milk to increase your daily protein intake.
We at Herbanta.com
provide you with the perfect selection of supplements that support the keto diet.
You can view it through the following link:
The keto diet is great, but it's not for everyone.
The ketogenic diet can be appropriate for people who are overweight, have diabetes, or are looking to improve their metabolic health.
It may be less suitable for elite athletes, or those who want to add large amounts of muscle or weight.
And as with any diet, it will only work well if you are consistent and stick with it for the long term.
Wishing you good health and perfect body.