Are you looking a way to lose weight and improve your overall health? If yes, the keto diet is good for you. In this article, we will describe what is the keto diet, how it work and how to begin keto diet. We’ll also give some tips for success and answer the some common questions.
Today, the keto diet is known well for its potential health and benefits, Moreover its popularity continues to grow day by day. With this beginner’s guide, you will learn how to start keto diet, difference types of keto diet, its basics and benefits to achieve the results safely.
What is Keto diet?
The keto diet is the short of ketogenic diet. The ketogenic diet is a low carb, moderate protein and high fat diet similar to low carb and Atkins. Keto diets restrict carbohydrates, so the body enters a metabolic state called ketosis, where it burns fat for energy rather than glucose and supply energy for the brain.
Few Years ago the keto diet was used to treat epilepsy in Children who do not respond to conventional treatments. But in recent years keto diet has gained popularity as a weight loss diet, treatment for other Health conditions, like diabetes and neurological disorders.
Different Types Of Keto Diet
There are various types of ketogenic diet, some are give below:
Standard Ketogenic Diet (SKD): SKD is the most common type of keto diet. Where the macronutrient ratio is typically fat-70%, protein-20%, and carbohydrate-10%.
Cyclic ketogenic diet (CKD): This diet involves high Carbohydrate intake, usually one or two days a week, alternating with periods of strict keto eating.
Targeted Ketogenic Diet (TKD): This diet allows for the consumption of small amounts of carbohydrates around exercise to provide energy for exercise.
High Protein Ketogenic Diet: This is modified version of standard Ketogenic Diet, where is protein intake is increased to 30% while fat intake is reduced to 60%.
Basics of Keto Diet
Keto diet is an eating plan that focuses on drastically reducing carbohydrate and replacing it with healthy fats. This boosts the body’s fat burning process and puts it into a metabolic state called ketosis, where the stored fat is used for energy instead of glucose.
Keto Diet has a macro-nutrient ratio of usually 70-80% fat, 15-20% protein and 5-10% carbohydrates. It’s suggested to restrict your daily carbohydrate intake to 20-50 grams which could vary depending on the individual’s preferences and goals.
keto Diet usually permits a variety of foods like Olive Oil, Avocado, Nuts & Seeds, Coconut Oil and Butter which are great sources of healthy fats. Additionally, protein sources like meat, fish, eggs can also be included in the diet.
It is permissible to include a certain amount of non-starchy vegetables such as leafy greens, broccoli, cauliflower, and zucchini in the diet.
What is Ketosis?
Ketosis is a metabolic state, where the body uses stored fat for energy from carbohydrates instead of glucose. Keto Diets limit carbohydrates intake to a very low level then Ketosis occurs, typically carbohydrate around 20-50 gm per day. The liver produces ketones in this metabolic state, which are molecules that can be used as an alternative fuel source for the brain and other organs.
Ketosis is a normal metabolic process during fasting or prolonged exercise that occurs, but it can also be induced by following a ketogenic diet. The goal of the Keto Diet is to enter a state of Ketosis and maintain it for an extended period of time.
Keto Diet Help in Weight Loss
Weight loss can be achieved with this diet, both short and long term. Diets high in fat and low in carb help reduce hunger and increase feelings of fullness, which reduce overall calorie consumption.
Keto Diet also increases the body’s capacity to burn fat for energy, Resulting in faster weight loss. Even with the same number of calories, people on a Keto Diet lose more weight than those on a Low Carb Diet.
Keto Diet for Diabetes
The keto diet may be beneficial for people with diabetes, as it has been shown to improve blood sugar control and reduce the need for medication.
In people with type 2 diabetes, the keto diet has been shown to reduce HbA1c levels, which is a marker of long-term blood sugar control. It has also been shown to reduce fasting blood sugar levels and improve insulin sensitivity.
In people with type 1 diabetes, the keto diet may also be beneficial, as it can help to reduce the amount of insulin needed to maintain blood sugar control. However, it is important to work with a healthcare professional to carefully monitor blood sugar levels and adjust medication doses as needed.
Other Health Benefits of Keto Diet
In addition to weight loss and improved blood sugar control, the Keto Diet has been associated with several other potential health benefits:
- Improved Cardiovascular Health: The Keto Diet may help to improve markers of Cardiovascular Health, including blood pressure, triglycerides and cholesterol levels.
- Reduced Inflammation: The Keto Diet has been shown to reduce inflammation in the body, which may help to improve conditions such as arthritis and other autoimmune disorders.
- Improved Brain Function: The Keto Diet has been shown to improve cognitive function and may be beneficial for conditions such as Alzheimer’s disease and Parkinson’s disease.
- Reduced risk of Certain Cancers: The keto diet has been shown to reduce the risk of certain types of cancer, including breast and colon cancer.
Getting Started with the Keto Diet
Before starting Keto Diet, it is important to talk to your doctor, especially if you have pre-existing medical conditions.
Once your doctor has suggested starting Keto Diet, here are some steps to follow:
Step 1: Calculate Your Macros
1st and foremost; you need to calculate your macros, based on your age, weight and activity level. Your macros are the percentages of Fat, Protein, and Carbohydrates you’ll need to eat to stay in a state of ketosis.
For this, there are many online calculators available that will help you determine your macros based on your age, weight and activity level.
Step 2: Plan Your Meals
Once you’ve determined your macros, it’s important to plan your meals around your macros. Here you need to eat plenty of healthy fats, such as avocados, nuts and olive oil, as well as moderate amounts of protein and very few carbohydrates.
Step 3: Start Slowly
It’s important to ease into the keto diet, especially if you’re used to eating a lot of carbohydrates. Start by gradually decreasing your carbohydrate intake and increasing your fat intake over the course of a few days or weeks.
Step 4: Monitor Your Progress
Tracking the weight, body measurements and how you feel overall is important in the Keto Diet. Tracking will help determine your progress, whether the Keto Diet is working and whether you need to make any adjustments.
Foods to Avoid in Keto Diet
It is necessary to avoid foods that are High in Carb on the Keto Diet. Some examples of foods to avoid include:-
- Sugary foods: includes Candy, Soda, and other sweetened beverages.
- Grains: Includes Bread, Pasta, Rice, and other Grain based foods.
- Starchy vegetables: Includes Potatoes, Sweet Potatoes, and Corn.
- Fruit: While some Low Carb fruits such as berries are allowed on the Keto Diet. High Sugar fruits like bananas and grapes should be avoided.
- Processed foods: Includes foods that are highly processed and contain added sugars and other additives.
Foods to Eat in Keto Diet
On the keto diet, it is important to focus on foods that are high in healthy fats and to eat on the keto diet include:
- Meat and poultry: Beef, chicken, pork, lamb, and other meats are all allowed on the keto diet.
- Fish and seafood: Salmon, tuna, shrimp, and other seafood are all good choices for the keto diet.
- Eggs: Eggs are a great source of protein and healthy fats and can be eaten in a variety of ways on the keto diet.
- Low-carbohydrate vegetables: Vegetables that are low in carbohydrates, such as broccoli, cauliflower, spinach, and kale, are all good choices for the keto diet.
- Nuts and seeds: Almonds, macadamia nuts, and pumpkin seeds are all good choices for the keto diet.
- Dairy products: Cheese, butter, and cream are all allowed on the keto diet.
You need to remember that Keto Diet is a healthy and effective way to lose weight and improve health, but it is not appropriate for everyone. People which has nay medical conditions such as liver or pancreatic disease may need to avoid the Keto Diet or follow a modified version of it.
Moreover, Everybody should work with a healthcare professional before starting Keto Diet, as it can be challenging to follow and may require monitoring of certain health conditions, such as blood sugar levels and cholesterol levels.
Tips for Success on the Keto Diet
Here are some tips to get better results and get success on the Keto Diet:
Tip 1: Drink Plenty of Water
Staying hydrated is essential on any Diet. Water consumption is also very important in Keto Diet. It is important to drink at least 8 glasses of water per day to help flush out toxins from your body and stay healthy.
Tip 2: Eat Plenty of Healthy Fats
You know, Keto diet is a High Fat Diet and so it’s important to eat plenty of good fat. Avocados, nuts, and olive oil are great source of Health fat for the body.
Tip 3: Avoid Processed Foods
Processed foods are High in Carb and low in nutrients, so it’s best to avoid them as much as possible on Keto Diet.
Tip 4: Exercise Regularly
Regular exercise is essential on a Keto Diet to achieve optimal health and weight loss results. So make exercise a part of life and that is the secret of a successful life.
Potential Risks of the Keto Diet
While there are potential benefits to the Keto Diet, there are also some risks to consider before starting this eating plan.
Because the Keto Diet restricts certain food groups, it can be difficult to get all of the nutrients your body needs. For example, the diet is typically low in fruits and vegetables, which are important sources of vitamins and minerals.
Increased Risk of Heart Disease
The high fat intake on the Keto Diet can increase levels of LDL cholesterol, which is a risk factor for heart disease. However, it’s important to note that not all types of fat have the same effect on cholesterol levels.
Some people experience flu-like symptoms when starting the Keto Diet, including headaches, fatigue, and nausea. This is sometimes referred to as the “Keto Flu” and typically resolves within a few days.
Difficulty Maintaining the Diet
The Keto Diet can be challenging to maintain long-term, as it requires significant changes to eating habits and may be difficult to stick to in social situations.
Is the Keto Diet safe for everyone to follow?
The Keto Diet may not be safe for everyone, especially those with certain medical conditions such as kidney disease. It’s important to talk to your healthcare provider before starting any new diet.
How much weight can I expect to lose on the Keto Diet?
Weight loss on the Keto Diet can vary depending on a number of factors, including your starting weight and how strictly you follow the diet. Some people may lose several pounds per week, while others may lose weight more slowly.
Can I eat carbs on the Keto Diet?
The Keto Diet typically restricts carbohydrate intake to 5-10% of daily calories, so it may be difficult to consume significant amounts of carbohydrates while following this eating plan.
How long does it take to enter ketosis on the Keto Diet?
It typically takes 2-4 days of following the Keto Diet to enter a state of ketosis, although this can vary depending on individual factors.
Is it possible to follow the Keto Diet as a vegetarian or vegan?
While it may be more challenging to follow the Keto Diet as a vegetarian or vegan, it is possible. Plant-based sources of protein and fat, such as nuts, seeds, and avocados, can be incorporated into the diet to meet nutrient needs.
Can I eat fruit on the keto diet?
While fruit is generally high in carbs, some low-carb fruits, such as berries, can be consumed in moderation on the keto diet.
How long does it take to see results on the keto diet?
Many people start to see results within a few weeks of starting the keto diet, but individual results may vary.