Many people still don’t know much about Keto diet. Too many people in the background ask what a ketogenic diet is. Keto diet is a very strict low-carb diet.
Compared with other low-carb diets, its biggest feature is that it is high in fat, yes, it is high in fat! Many people abroad have adopted this diet to lose weight and improve Health, reverse diabetes, treat cancer, epilepsy, Alzheimer’s disease (dementia) and so on. This article can be used as a beginner’s guide to the keto diet. I hope that I can write as comprehensively as possible.
What is a ketogenic diet?
Ketogenic diet (keto) is an ultra-low-carb, high-fat diet, unlike other low-carb diets, it has a very high fat intake ratio. The intake of carbohydrates is strictly controlled, with an appropriate amount of protein.
The main principle of the ketogenic diet is to replace carbohydrates with fat. After the body consumes glucose, it slowly begins to burn fat to energize the body. The body slowly enters the ketogenic state. Eventually, the body enters a high-speed fat burning status. When the body enters the ketogenic state, the ketones produced can power the body or the brain. You have better energy, more concentration, and a comprehensive upgrade of the brain’s ability to operate.
The ketogenic diet can also quickly lower blood sugar, stabilize blood sugar, produce ketones, and have many other health benefits.
What are the types of ketogenic diet?
In fact, there are many different versions of the ketogenic diet, and you can find the right type to eat according to your personal needs.
1. Standard ketogenic diet includes low-carb water, moderate protein, high-fat diet, over 70% fat, 20% protein, less than 10% carbohydrate (even 5%).
2. The periodic ketogenic diet method is similar to the carbon water cycle. Many foreign fitness enthusiasts use this diet method. For example, within one week, the carbon water is strictly controlled for 5 days, and the other two days, a certain amount of carbon water is consumed.
3. A targeted ketogenic diet is also a requirement for high-intensity strength training enthusiasts. They usually limit carbohydrates and only consume appropriate amounts of carbohydrates before and after high-intensity training.
4. The high-protein ketogenic diet method is to increase the amount of protein intake in moderation, and the fat is slightly less, for example, 60 fat, 35% protein, 5% carbohydrates, for people with muscle gain needs, May be more appropriate.
In short, ketogenic is a kind of low-carb diet. Carbohydrates must be strictly limited. As for the amount of protein, you can adjust it according to your needs. For large fitness enthusiasts, you can add some protein, or you can do it during training. Daily intake of appropriate amount of carbon water.
How effective is the ketogenic diet for weight loss and other health factors?
I believe that most people understand that keto diet is for weight loss. It is considered to be the fastest way to lose weight. The biggest feature of the ketogenic diet is that for many people who want to lose weight, they can eat meat and fat which makes the food delicious. For patients with fat addiction, the ketogenic diet is a good way to lose weight. However, there is also the risk of carbon water bursts.
In fact, not only the weight loss effect, but also the improvement of other health levels is much better. One of the studies found that the weight loss effect of the ketogenic diet is 2.2 times that of the traditional low-fat diet. Other health levels such as good cholesterol, triglyceride levels also had obvious improvements. The ketogenic diet can also stabilize blood sugar and improve insulin sensitivity. The ketogenic diet is three times better than the diabetes diet recommended by the diabetes association.
The relationship between ketogenic diet and diabetes
Diabetes is a typical metabolic disease, because long-term intake of too many carbohydrates produces insulin resistance, which eventually leads to diabetes.
Although the authorities do not recognize the ketogenic diet, more and more institutions abroad are using the ketogenic diet to treat diabetes. Some of the studies related to keto diet are given below:
- One study found that a ketogenic diet improved insulin sensitivity by more than 75%.
- Other studies have found that after the ketogenic diet, 7 out of 21 patients with type 2 diabetes are no longer bound to take drugs such as insulin.
- Another study found that 95.2% of people reduced or stopped diabetes drugs after the ketogenic diet, while only 65% of the group with a low glycemic index diet (eating whole grains such as whole grains and carbohydrates).
Other health benefits of the ketogenic diet
In addition to losing weight and reversing diabetes, the ketogenic diet has many other health benefits. For example, the ketogenic diet was initially used to treat children with epilepsy, and the effect is also very good.
Keto diet and heart disease. The ketogenic diet can burn fat, increase HDL levels, lower blood pressure, blood sugar, etc. Studies have found that the ketogenic diet has a good effect on improving heart disease.
Keto diet and cancer. The ketogenic diet allows the body to use the ketone body for energy. When the body’s glucose is exhausted, cancer cells may not survive because cancer cells need to eat glucose. Many people abroad try to use the ketogenic diet to starve cancer cells to prevent tumor growth. Many animal experiments have found that the ketogenic diet works well.
Keto diet and Alzheimer’s disease. The ketogenic diet can prevent Alzheimer’s disease (dementia) and slow the rate of deterioration.
Keto diet and epilepsy: Ketogenic was first used to treat children’s epilepsy symptoms. The study found that ketogenic diet can greatly reduce the number of children with epilepsy.
Keto diet and polycystic ovary: Low carbon can relieve insulin resistance and reduce insulin levels, which is the main cause of polycystic ovary syndrome.
Brain injury: Some studies have found that a ketogenic diet can relieve concussion after brain injury and help the brain recover.
Keto diet plan
Many people ask, what to eat in keto diet? Today I will tell you how to eat keto. First of all, foods with high carbohydrate content should be rejected.
What can’t you eat in keto diet?
Sugary foods: sugary drinks, juices, desserts, cakes, ice cream, candy, etc.
Starch staple food: wheat, rice, pasta, and other cereals.
Fruits: Almost all fruits with high sugar content, except for a small portion of fruits such as blueberries.
Legumes: peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: potatoes, sweet potatoes, yam, lotus, carrots, etc.
Low-fat processed foods: These low-fat highly processed foods are usually high in carbohydrates.
Unhealthy fats: Limit your intake of refined vegetable oils, Trans fats.
Alcohol: Most alcohol contains carbohydrates, and many alcoholic beverages will cause you to leave the ketogenic state.
What can you eat in a keto diet?
Meat: poultry meat such as chicken, red meat such as pork, fish, steak, bacon.
High-fat fish: such as salmon, trout, tuna and mackerel.
Eggs: It is best if the eggs are from a wild-raised chicken because those eggs are rich in omega 3.
Butter and cream: Look for grass-fed butter if possible.
Cheese: Unprocessed cheese (cheese, cream, etc.).
Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, etc.
Healthy oil: mainly olive oil, coconut oil, avocado oil, and animal oil.
Avocado: avocado oil or avocado jam.
Low-Carbon Vegetables: Most green vegetables, other vegetables that grow on the ground. For example, tomatoes, peppers, and cucumbers in moderation.
Seasoning: You can use salt, pepper and various healthy herbs and spices, sugar-free sauces.
Sweeteners: Sweeteners are generally not recommended. The best recognized sweetener is stevia, which is healthy and effective. If you want to eat sweets, you can add this, or you can add it to coffee.
What kind of snacks can you add in keto diet?
Unsweetened beef and small dried fish
Appropriate amount of nuts
Celery sticks with avocado jam
Appropriate amount of high purity dark chocolate
Homemade sugar-free full-fat yogurt
Blueberries, raspberries and other berries
Homemade fat bomb
The ketogenic diet basically does not include any processed foods, because all processed foods are likely to have sugar.
From high carbon to ketogenic, what might you experience?
To completely change the diet structure, we have to go through a lot, no one can do it in a day. Ordinary people will give up mentality because of social needs, family opposition, personal psychology, inner uncertainty, hesitation, etc. After trying low carbon for a period of time, they will quickly give up, and may try again after a period of time, most people just put Low-carb as a short-term weight loss method, not a diet structure.
Ordinary people will go through several processes. At first, they need to understand that low-carbon has an effect, and then they decide to try it with a head beat. The effect is not bad, but the body feels unwell, and then they may get afraid, give up, resume their old diet, and become fat.
Some frequent questions related to keto diet
Should I resume my diet in the future?
This question is asked the most. What should I do if I want to resume my diet? When you start keto diet, you may not feel the benefits of it, and you may feel that the ketogenic diet is so uncomfortable, worrying that you cannot stick to this for life, but in the long run, keto diet is beneficial for you. Once you have reached your desired weight, you should not quit keto diet.
Is it necessary to eat carbon water?
My suggestion, depending on personal needs, you should ingest some carbon water intermittently in the early stage.
Will I lose muscle?
If you eat less, you may lose muscle. If you insist on strength training and eat enough, not only you will not lose muscle, but will increase their size.
How much protein do I need to eat?
If you want to produce ketones thoroughly, don’t have too much protein, just a moderate amount. Try not to exceed 30%. Protein will also affect insulin and affect ketogenic status.
Can I gain muscle?
Of course, I have shared a lot with you before. Many muscular men abroad are practitioners of the ketogenic diet.
What should I do if I have various weaknesses in the early stage?
All people who switch from a high-carb diet to a low-carb diet go through this process. After some time, your body will slowly adapt and weakness may not feel obvious. If you instantly switch from a high-carbon water to a low-carbon diet, this discomfort will be obvious.
My advice is to stick to it, don’t care, it will pass quickly. It usually disappears in ten days and after half month, once you have entered the state of fat burning, after the full production of ketones, this discomfort will be relieved a lot, more intake of coconut oil, or medium-chain fatty acids (MCT) will help you produce ketones.
Breath, body smell?
This kind of phenomenon is very normal in the early stage, and it will soon disappear. You can eat some gum or breathe freshener.