A ketogenic diet is a low-carbohydrate, high-fat diet that has been claimed to help people lose weight. The main idea behind the diet is to get the body into a state of ketosis, where it begins to burn fat for energy instead of carbohydrates.
In a typical ketogenic diet, carbohydrates are restricted to a very low level (usually less than 50 grams per day) and replaced with high amounts of healthy fats and moderate amounts of protein.
The idea is to shift the body’s metabolism from relying on glucose from carbohydrates as its main source of energy, to relying on ketones from fats.
What Is a Ketogenic Diet?
“Ketogenic diet” Keto Diet is an ultra-low-carb, high-fat diet. It has a very high proportion of fat intake, strict control of carbohydrate intake, and moderate protein.
The Keto Diet can change the way the body converts food into energy. Usually, your body converts carbohydrates (such as bread and pizza) into glucose for energy.
But overeating fat and very few carbs can lead to ketosis. When you’re in ketosis, your body is forced to use ketones instead of glucose for energy. In other words, your body burns fat for energy.
According to some metabolic experts, you’re in a state of ketosis when your body’s ketone levels are 0.5-3.0 millimoles per liter. When the body enters a state of ketosis, the ketones produced provide energy for the body. Many Keto Diet practitioners say that this method can help you lose weight, improve concentration, and clear your mind.
Different types of ketogenic diets
There are several variations of the ketogenic diet, each with slightly different macronutrient ratios and dietary restrictions. Some of the most common types of ketogenic diets include:
- Standard Ketogenic Diet (SKD): This is the classic ketogenic diet and is typically the most strict. It consists of a ratio of approximately 75% fat, 20% protein, and 5% carbohydrates.
- Cyclical Ketogenic Diet (CKD): This type of diet involves periods of higher carbohydrate intake, typically 5-6 days of a high-carb diet followed by 1-2 days of a low-carb, high-fat diet. This type of diet is often used by bodybuilders and athletes who need to carb-load before competitions.
- Targeted Ketogenic Diet (TKD): This type of diet allows for the consumption of small amounts of carbohydrates around workout times to provide additional energy for exercise. The rest of the day, the diet follows a typical ketogenic diet.
- High-Protein Ketogenic Diet: This type of diet is similar to the standard ketogenic diet, but includes a slightly higher proportion of protein. It typically consists of 60% fat, 35% protein, and 5% carbohydrates.
It is important to note that the specific macronutrient ratios may vary based on individual needs and goals. A healthcare professional or registered dietitian can help determine the best type of ketogenic diet for you and create a customized plan that meets your specific needs and goals.
The benefits of the ketogenic diet?
- Burn fat When you’re on the Keto Diet, your body manages your weight well by burning fat stored in your body and the fat you eat in your diet for energy. This should be the effect most people who lose weight want to see.
- Reduce appetite Ketones produced by Keto Diet can inhibit ghrelin and increase cholecystokinin (CCK), making you feel full and reducing your appetite.
- Provide energy for the brain Ketones meet most of the brain’s energy needs much more efficiently than glucose. More than 60 percent of the brain is made up of fat, which requires a lot of fat to function correctly. The high-quality fats you consume through the Keto Diet will support your daily activities and your brain. That’s why the Keto Diet practitioners mentioned above say the method improves focus and clears the mind.
- Increase energy While your brain uses ketones for fuel, your body taps its readily available fat stores for energy. That means you won’t suffer from sluggish limbs and energy crashes from missing a bowl of rice or pasta.
- The Keto Diet also helps the brain produce more mitochondria (mitochondria). Mitochondria are tiny organelles in every cell that combine the energy we eat (sugar and fat) with the oxygen we inhale to generate the energy we need. Mitochondria can be understood as a power generator that provides energy to our body.
What to Eat on the Ketogenic Diet?
The ketogenic diet is pretty simple: Eat plenty of healthy fat (about 75% of your daily calories), some protein (about 20%), and a small number of carbohydrates (about 5%), and that’s the Keto Diet for beginners. The golden rule.
- Oil: Avocado Oil, Cacao Butter, Cod Liver Oil, Grass-fed Butter and Ghee, Krill Oil, Nut Oil Oils), virgin expeller-pressed coconut oil, and other healthy edible oils.
- Fat: Bacon Fat, Egg Yolk, Lard, Marrow and Beef Tallow, Sunflower Lecithin, etc.
- Protein: Collagen Peptides, Colostrum, Beef, Pork, Chicken, Egg, Fish, Offal, Shellfish, etc.
- Vegetables: Almost any vegetable, such as asparagus, avocado, bok choy, broccoli, Brussels sprouts, cauliflower, celery, chard, kale, cucumber, kale, etc.
- Nuts, seeds, and legumes: Macadamia nuts, raw almonds, cashews, hazelnuts, macadamias, pecans and walnuts, coconut, almond flour, coconut flour, etc.
- Drinks: Nut drinks, diluted coconut milk, bone broth, coffee, lemonade, green tea, etc.
What can’t you eat on a Keto Diet?
- Sugary foods: sugary drinks, fruit juices, desserts, cakes, ice cream, candies, etc.
- Starch food: rice, pasta, pizza, and other grains.
- Fruits: All fruits are high in sugar, except berries.
- Legumes: peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, yams, carrots, etc.
- Low-fat processed foods: low-fat yogurt, low-fat biscuits, etc., although low-fat but super high in sugar.
- Alcohol: Alcohol contains carbohydrates. To make Keto Diet effective, you must quit alcohol!
In conclusion, a ketogenic diet is a low-carb, high-fat diet that aims to get the body into a state of ketosis, where it begins to burn fat for energy instead of carbohydrates. The diet involves restricting carbohydrates and increasing healthy fat and protein intake. While the ketogenic diet has been shown to have potential health benefits, such as weight loss and improved mental clarity, it is important to note that more research is needed to fully understand its effects. Additionally, a ketogenic diet should only be followed under the supervision of a healthcare professional, especially for those with certain health conditions. If you are considering starting a ketogenic diet, it is recommended that you speak with your doctor first to determine if it is the right choice for you.