Home » The Ketogenic Diet: Everything You Need To Know

The Ketogenic Diet: Everything You Need To Know

Keto diet
Tired of doing exercises to lose that belly fat but still not seeing any significant change then you should try changing your diet.
When it comes to weight loss, most people forget about their diet and just focus on the exercises. Your diet is as much important as your workouts and following a healthy one can give you the desired physique. The best and most effective diet known for losing fat is the keto diet.
The ketogenic or keto diet is a low carb, high-fat diet which is mostly followed for weight loss and improving epilepsy in children. This diet gives many health benefits like lower cholesterol and blood pressure, increases immunity, develops muscle mass, Improves brain activity, etc. When you eat normally your body gets calories from carbohydrates but while following a keto diet your body gets most of the calories from fats and proteins. Let’s understand in detail about the working of this diet.

How does It Work

In a keto diet, you consume more fats and protein and reduces the consumption of carbohydrates which puts your body in a metabolic state known as ketosis. In ketosis, your body takes most of the calories from the fats which help to promote weight loss. This process helps your body to generate energy from fat more effectively and also turns fat into ketones which supply energy to the brain for better functionality.
Ketosis can easily be performed by limiting your sugar consumption and eating just 20-50 grams of carbohydrates every day. Keeping your protein intake moderate is also important as if consumed in a high amount then it can be converted into glucose which can make the transition of your body into ketosis slower. Using Intermittent fasting along with the keto diet can help your body to enter ketosis more easily.
When it comes to weight loss studies have shown that the keto diet performs better than many low-fat diets. Keto diet manages the blood sugar levels in people with type 2 diabetes.
The foods that you can eat while following the ketogenic diet are:

1) Cheese

Cheese is a dairy product that is made from milk and is one of the best sources of calcium, fats, and proteins. Cheese also contains vitamin A, vitamin B-12, vitamin K-2, Omega-3 fatty acids, zinc, and phosphorus. The properties of cheese can deliver nearly 20% of your daily value.
Cheese contains saturated fats but there is no such clinical evidence that it increases the risk of heart diseases. According to some researches, eating 40 grams of cheese every day can reduce the risk of cardiovascular diseases.
There are many varieties of cheese with different flavors, textures, and styles depending upon their origin. Most of the varieties have low carb and high fat, which makes them great for the keto diet. The most famous and healthy cheeses are Mozzarella, Blue cheese, Cottage Cheese, Parmesan, Swiss, Cheddar, Ricotta, Feta, Goat Cheese, and Provolone.

2) Eggs

Eggs are one of the most famous foods that are consumed by humans for thousands of years. An egg contains 6 grams of protein and 1 gram of carbohydrates, making it suitable for a low carb diet like keto. An egg york contains the most amount of fat while an egg white contains the most amount of protein therefore eating a whole egg is important in the keto diet.
Eggs are rich in vitamins and minerals. A boiled whole egg contains vitamin A, E, B5, B12, iodine, iron, phosphorus, and omega-3. Eggs release a hormone in your body that makes you feel full and satisfied after eating. Eggs contain antioxidants lutein and zeaxanthin which improves immunity and protects your eyes from diseases. Eggs modify the size of LDL particles which lowers the risk of heart diseases.

3) Greek Yogurt

Greek yogurt is a dairy product made by fermentation of milk and is healthier than regular yogurt. Greek yogurt is high in protein and also contains some carbohydrates which makes it a good fit for the ketogenic diet. A typical 6 ounce serving of greek yogurt contains 15-20 grams of protein that is equal to 100g of meant. It is rich in micronutrients like vitamin A, B12, C, potassium, zinc, and calcium.
Greek yogurt has less sugar and less salt than normal yogurt which makes it good for weight loss and other health benefits. Due to its high protein consistency, the greek yogurt makes you feel full for many hours and also increases muscle mass in your body. It also contains a high amount of calcium which makes your bones strong. Eating greek yogurt can lower the risk of diabetes and controls blood pressure.

4) Avocado

Avocado is a single seed fruit that is low in carbs and high in fibers. A medium-sized avocado has 4 grams of carbohydrates and 14 grams of fiber. These fruits have high vitamins, minerals, dietary fiber, and healthy fats. Avocado also contains a high amount of potassium which can help your body to transition easily into the ketosis state. Avocado can provide 24% of the daily nutrition value.
Studies have shown that eating an avocado every day can improve the cholesterol and triglyceride levels in your body and can prevent cardiovascular diseases. Due to high fiber, avocados can help you to lose or maintain body weight by decreasing your appetite. Avocados contain folate which helps in preventing stomach, colon, and pancreatic cancer.

5) Coffee And Tea (Without Sugar)

Coffee and tea are carb-free drinks that are rich in antioxidants. These drinks contain a high amount of caffeine which increases your metabolism hence promoting weight loss. Consuming these drinks every day can improve your alertness, mood, and boost your energy levels. Coffee and tea can protect you from chronic diseases like diabetes, cancer, and cardiovascular diseases.
These drinks are best for digestion and prevent the formation of gallstones in your body, gallstones are formed due to the crystalization of cholesterol and can be prevented by the consumption of coffee. Studies have shown that the caffeine present in coffee and tea can protect your brain against Parkinson’s disease.

6) Unsweetened Almond And Coconut Milk

Almond and coconut milk are very healthy milk alternatives as they provide many micronutrients for better body functionality. Almond milk is prepared by grinding almonds to prepare a powder and then blending it with filtered water. Coconut milk is prepared by boiling the white flesh of a brown coconut and then straining it to make the final product.
Unsweetened almond and coconut milk are some of the best keto-friendly milk alternatives. If compared to cow’s milk, these milk alternatives are low in both carbs and calories. Coconut and almond milk is rich in omega-3, vitamins, and minerals. The calcium content in both the milk is 50% more than cow’s milk. Almond and coconut milk contains antimicrobial lipids which help to improve your immunity.

7) Low Carb Vegetables

Vegetables are a great source of nutrition and contain low calories. But many vegetables contain a high amount of carbs which are not suitable for a low carb diet. For the ketogenic diet focus on the vegetables that contain a low amount of starch like cucumber, cabbage, cauliflower, broccoli, green beans, lettuce, spinach, olives, zucchini, asparagus, and avocado.
These vegetables have a high amount of vitamins, minerals, and fibers for increasing your daily nutrition value. You can prepare a salad by boiling all the keto-friendly vegetables and then adding them together for a perfect meal. Eating greens can deliver amazing health benefits like better immunity, lower cholesterol and blood pressure, reduced risk of heart diseases, obesity, diabetes, and cancer.

8) Nuts And Seeds

Nuts and seeds are low calories, high-fat healthy food that is rich in fiber and contains very few net carbs of 1-8 grams per ounce. Some of the most popular nuts and seeds are almonds, cashews, walnuts, flaxseeds, chia seeds, pumpkin seeds, and pistachio. These nuts are filled with healthy fat, protein, vitamins, and minerals. Consuming nuts and seeds can reduce the risk of heart diseases, cancer, depression, and other chronic diseases.
Nuts and seeds help in weight loss as their fats are not fully absorbed by your body hence they make you feel full for a long duration.

9) Meat:

Meat is a great source of protein that promotes lean muscle mass in your body. Both red and white meat contains a very low amount of carbohydrates and a high amount of fats. Meat is a staple food for the ketogenic diet as it provides a high amount of protein and several other important nutrients like omega-3, vitamin A, B6, B12, iron, choline, selenium, and niacin. Eating high protein food like meat can increase your metabolism hence shredding excess fat from your body.
Meat contains an essential antioxidant known as glutathione which strengthens your immune system and protects you from diseases.

Risks And Precautions:

There are many risks and precautions to the ketogenic diet that you should be aware of before following this diet.

1) Muscle Loss

According to some researches, consuming a high amount of protein along with resistance training cannot stop muscle loss on a keto diet as your body needs both protein and carbohydrates together for muscles to grow. You can stick to a less strict form of the ketogenic diet to consume enough carbohydrates for preserving your muscle mass.

2) Low Sugar Level

Carbohydrates are used to maintain sugar levels in your body but following a low carb diet can decrease your blood sugar levels drastically causing hypoglycemia. According to a study in 2018, the ketogenic diet can be harmful to people with type 1 diabetes but can be safe and effective for type 2 diabetic people. The best way to cope up with this problem is to first consult with a professional before going on a ketogenic diet.

3) Kidney Stones

Consuming highly processed meat can increase calcium and uric acid which can cause kidney stones. Having kidney stones on the keto diet is rare and occurs only in 13 out of 200 people. If you’re suffering from kidney disease then you shouldn’t follow the ketogenic diet without consulting your doctors. People with kidney problems are prescribed by their doctors to follow a low protein diet which can’t be aligned with the ketogenic diet.

4) Bowel Problems

Constipation is one of the most common side effects of the ketogenic diet due to the inability of your body to digest a large number of dietary fats. This problem is seen in children who are receiving a keto diet for epilepsy treatment. Restriction of food like fruits and whole grains that are rich in fiber can create a deficiency of microbiome, which causes constipation in people following the ketogenic diet.

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