Ketogenic Diet : A Complete Beginners Guide to Keto Diet !

Want to live a healthy lifestyle? Do you suffer from obesity like millions of people ? Are you thinking about going on a diet?

Lets bring to you the most trending and effective Diet nowadays -Ketogenic or Keto Diet.

This blog will let you know about the Diet that has been driving people addictive to it as well as showing results.

So here is Ketogenic Diet : A Complete Beginners Guide to Keto Diet !

KETOGENIC DIET

So, I have recently seen many people becoming conscious about their health and bodies. With an increasing demand of efficiency throughout the day for humans, it has lead to a drastic change in our lifestyles.

With people trying numerous things to be healthy, loose weight and exercise, Diets have started playing a immense role in everyone’s daily routine. People are tying out various diet plans and hiring doctors and dieticians for their well being !

All these change of life-style has brought the Health-care industry to a whole new level and its demand keeps on increasing every single day !

This Complete Guide for Beginners about Keto Diet aims at highlighting about the currently popular Keto Diet and help you in living a healthy lifestyle in today’s world and also just give you insights about what are people crazy about nowadays in the Food and health industry !

So lets start about the Ketogenic Diet or popularly known as the Keto Diet :

What is Ketogenic or Keto-Diet ?

KETOGENIC DIET

The Ketogenic Diet is a high-fat, adequate-protein, low-carbohydrate diet . The diet forces the body to burn fats rather than carbohydrates.

In simpler words,

It involves drastically reducing carbohydrate intake and replacing it with fat.

This reduction in carbs puts your body into a metabolic state called ketosis.

The Science Behind Ketogenic Diet –

Normally carbohydrates in food are converted into glucose, which is then transported around the body and is important in fueling brain function.

But if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies, the latter passing into the brain and replacing glucose as an energy source.

An elevated level of ketone bodies in the blood (a state called ketosis) eventually lowers the frequency of epileptic seizures.

The classic therapeutic ketogenic diet was developed for treatment of paediatric epilepsy in the 1920s and was widely used into the next decade,

but its popularity waned with the introduction of effective anticonvulsant medications.

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This classic ketogenic diet contains a 4:1 ratio by weight of fat to combined protein and carbohydrate.

You can achieve that by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains, and sugar,

while increasing the consumption of foods high in fat such as nuts, cream, and butter.

 Most dietary fat is made of molecules called long-chain triglycerides (LCTs).

However, medium-chain triglycerides (MCTs)—made from fatty acids with shorter carbon chains than LCTs—are more ketogenic.

What is the perfect Keto Diet Plan ?

Types of Ketogenic Diets :

  • Standard ketogenic diet : 
  • This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs
  • Cyclical ketogenic diet : 
  • This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet : 
  • 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.

Foods you should Eat –

  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
  • Fatty fish: Such as salmon, trout, tuna and mackerel.
  • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  • 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.
  • Avocados: Whole avocados or freshly made guacamole.
  • Eggs: Look for pastured or omega-3 whole eggs.
  • Condiments: You can use salt, pepper and various healthy herbs and spices.

Foods you should not Eat –

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Junk food
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • 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.

Hence, for a perfect Ketogenic Diet, make sure you try shuffling the items from the foods to eat list on daily or weekly basis and keep yourselves active according to your choice.

Also don’t try and involve a big amount of the foods from the avoiding list to maintain your Diet !

Can you believe it there are people nowadays who have started following the Keto Diet as their normal Diet

and with its increasing popularity it is surely to be in Trend for the coming times!

Side Effects of Ketogenic or Keto Diet –

Some of the Common but easily treatable short-term side effects include 

constipation, low-grade acidosis, and hypoglycaemia if an initial fast is undertaken. 

Raised levels of lipids in the blood affect up to 60% of children and cholesterol levels may increase by around 30%.

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 This can be treated by changes to the fat content of the diet, such as from saturated fats towards polyunsaturated fats, and if persistent, by lowering the ketogenic ratio.

Supplements are necessary to counter the dietary deficiency of many micronutrients

As for the Long term side-effects are concerned,

Long-term use of the ketogenic diet in children increases the risk of slowed or stunted growth, bone fractures, and kidney stones. 

The diet reduces levels of insulin-like growth factor 1, which is important for childhood growth.

Like many anti-convulsant drugs, the ketogenic diet has an adverse effect on bone health. Many factors may be involved such as acidosis and suppressed growth hormone.

Conclusion –

Hence we see that along with the immense benefits of the Trending Ketogenic or Keto Diet, there may be some adverse effects accompanied .

The best suitable thing for such cases is to try out the procedures on yourselves for a short amount of time at first.

And give your body the time to adapt along with noting the response of your body. Try it to loose some body weight if you want as thousands are doing it right now !

If the Diet plan and lifestyle suits you, there’s nothing to stop you from living a healthy and amazing lifestyle in today’s busy world !

So I would definitely recommend you to try out the latest trending Keto-diet at your homes and share your amazing experiences with us!

Try out various combinations and recipes that you like according to the Keto plan and await the Magic !!!

Hope you found this Trending Blog to be useful and interesting !

Ketogenic Diet

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