The ketogenic diet or a keto diet is a high-fat and low-carb diet. It lowers blood sugar as well as insulin levels in the body. When eating a ketogenic diet your body depletes glycogen, once this occurs your liver then starts using fat by producing ketone bodies for fuel.Aside from the well-documented weight loss ketogenic diets have been shown to benefit neurological functions, improves heart health and insulin resistance. All the calories from the macronutrients, protein, carbohydrates and fat; preserve muscle, lose fat and gain the ability to think more clearly in ketosis. Consume enough sodium, magnesium, and potassium, spread throughout the day. Not forgetting the importance of water.
Types of Ketogenic Diet
Standard ketogenic diet is a very low carb, moderate protein, and high-fat It typically contains 75% fat, 20% protein and only 5% carbs.
The cyclical ketogenic diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
Targeted ketogenic diet allows you to add carbs around workouts.
High protein ketogenic diet is similar to a standard ketogenic diet but includes more protein. The ratio is mainly 5% carbs, 35% protein and 60% fat.
There are several version of the ketogenic diet. The standard ketogenic diet (SKD) is the most researched and most recommended.
Percentage of your diet composition
- High fat: On a ketogenic diet 65-75 % of your daily calorie intake should come from fats.
- Moderate fat: Protein consumption should make up 20-30% of your daily calorie intake.
- Low carbohydrates: Your carbohydrates consumption should make up 5% of your daily calories primarily from cruciferous vegetables.
Foods to include
- Plenty of fat
- Fatty cuts of meat, lamb, pork, beef and oily fish
- Whole eggs
- Whole fat cheese and heavy creams, avocado and macadamia nuts butter
- Healthy oils
- Green leafy vegetables.
Foods to avoid
- All carbohydrates accept those from select vegetables and nuts.
- Grains and flour products.
- Bread, cakes, pasta and rice.
- Root vegetables, potatoes etc.
- Fruit (except avocado)
- Milk and low-fat
- Sugar candy.
- Soda, fruit juice, and sugary drinks.
Health Benefits of Ketogenic Diet
A ketogenic diet may provide many health benefits, especially with metabolic, neurological or insulin related diseases.
- Heart disease
The keto diet can improve risk factors like HDL levels, body fat, blood pressure and blood sugar.
- Alzheimer’s disease
The diet may reduce symptoms of Alzheimer’s and slow down the progression of the disease
Research has shown that the ketogenic diet can cause huge reductions is seizures in epileptic children.
- Parkinson’s diseases
One study found that diet helps to improve symptoms of Parkinson’s diseases
In polycystic ovarian syndrome or PCOD ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
Quit Tips to Enter Ketosis
- Stop eating out at restaurants, cook your own food to control your carb counts
- Track your foods to make sure you are not missing hidden carbs
- Drink plenty of water, at least 1 gallon daily
- Try your best to avoid processed foods and low carb products.
- Look to get your fats mainly from whole foods whenever possible,
- Build your meals around a high-fat protein source such as salmon or grass fed beef.
- Eat small amounts of berries if you get carb craving. Eat with fats to avoid blood sugar spikes.