A Keto diet is well-known as a low-carb diet, where the body produces ketones for energy in the liver. This diet has very diverse names such as STD (standard ketogenic diet), TKD (targeted ketogenic diet), CKD (cyclical ketogenic diet) and HPKD (high-protein ketogenic diet). However, HPKD (high protein ketogenic diets) have been examined widely. Here is a beginner’s guide to the ketogenic diet.
What is Ketosis?
Ketosis is a daily process of the body that adapts to the fuel the body needs to burn. When you eat carbohydrates, your body breaks it into glucose. Therefore, glucose creates an energy molecule ATP (adenosine triphosphate), a fuel that your body needs to burn as energy.
If you consume a lot of carbohydrate-rich food, your body will probably not need the excess glucose. In this scenario, two things will happen to your body if there is an excess amount of glucose in your body.
In your liver and muscles, excess glucose will be converted into glycogen. Estimates show that half of the daily energy can be stored as glycogen in your body.
If your muscles and liver already have enough glycogen, therefore, the extra glucose is transformed into fat that is stored in your body.
Whenever your body has no glycogen, Ketosis happens to your body. When your body does not have access to food that produces glucose, the body will create molecules called ketones that will start burning fat as energy. That is how you burn fat for energy on a ketogenic diet (1, 2).
A low carb, high-fat diet is a keto diet. It can reduce blood sugar and insulin levels and substitutes metabolism from carbohydrates to fat.
Ketogenic Diet for Diabetes
In another study, the ketogenic group lost 24.4 pounds compared to the high-carb group that lost 15.2 pounds. This is a key benefit when weight and type 2 diabetes are associated with each other (15, 16).
The ketogenic diet can help reduce the excess fat, closely linked with type 2, diabetes and metabolic syndrome. In addition, 95.2% of the ketogenic group was able to stop or reduce diabetes, compared with 62% in the high-carbohydrate diet group (17, 18, 19, 19).
Ketogenic diets may increase the insulin sensitivity that leads to loss of fat in people with type 2 diabetes or prediabetes. This can lead to significant health benefits.
Keto Diets and Weight Loss
In one study, people on a ketogenic diet lost 2.2 times more weight than the people on low-fat, low-carb diets. It can also balance levels of triglyceride and good HDL cholesterol (20).
Another study shows that people on the ketogenic diet lost 3 times more weight than other diets (31).
A Ketogenic diet can help you lose weight without counting calories and starvation.
Keto Meal Plan For 1 Week
Breakfast should be easy and delicious. I suggest starting on day 1. On a weekend. You can do something that will last you the whole.
We’ll keep it simple here. It will be keto salad and meat most of the time, slathered in fatty dressings and called it one day. Here we don’t want to be too rude.
Dinner should be a blend of leafy greens with some meat. We will be high in fat but low on protein.
One Week Shopping List for Ketogenic Diet
Fat: avocado, bottle olive oil, coconut oil, heavy cream, unsalted butter (grass-fed), and pecans,
Cheese: Cheddar cheese (full fat), parmesan cheese, and goat cheese.
Meat: Red meat, salmon, stew meat, canned chicken, chicken sausage, chicken thighs, eggs, and shrimp.
Vegetables: Spinach, asparagus, onions, green pepper, broccoli, cauliflower, green beans, parsley, and lemons.
Sauces: Soy sauce, tomato paste, tomato sauce, chicken stock, coconut milk, ranch dressing, sugar-free yogurt, and pesto.
Spices: Black pepper, cardamom, cayenne pepper, chili powder, coconut flour, cocoa powder, coriander, cumin, ginger, minced garlic, onion powder, oregano, and salt.
Breakfast: Cheesy scrambled eggs.
Lunch: 4 cups spinach & 4 tbsp olive oil.
Dinner: Beef with asparagus cooked in butter.
Continue for 1 week. Keep in mind, every meat provides different nutrients, try rotating the meat over the long term.
Here are Meals examples:
- Egg, tomato, basil, and goat cheese omelet.
- Omelet with avocado, peppers, onion, and spices.
- Sugar-free yogurt with peanut butter and cocoa powder.
- Ham and cheese omelet.
- Fried eggs with bacon.
- Dave Asprey bulletproof coffee.
- Chicken salad with olive oil and cheese.
- Coconut milk, peanut butter, cocoa powder, and stevia milkshake.
- Shrimp salad with avocado and olive oil.
- A handful of nuts with guacamole and salsa.
- Beef stir-fry cooked in coconut oil.
- Ham and cheese slices with nuts.
- Burger with salsa, cheese, and guacamole.
- fish, egg, cooked in coconut oil.
- Bun-less burger with bacon and cheese.
- Chicken stuffed with pesto and cream cheese.
- Bacon with Parmesan cheese and broccoli.
- Beefsteak, cheddar cheese, and vegetables.
- Salmon with asparagus cooked in butter.
You can eat a variety of delicious and nutritious meals on a keto diet.
Foods You Should Avoid
You should avoid every food high in carbohydrates.
Soda, fruit juice, candy, ice-cream, wheat, rice, pasta, cereals, sugary fruits, beans, legumes, potatoes, sweet potatoes, carrots, parsnips, and more.
Alcohol: Many alcoholic beverages can throw you out of ketosis because of their carbohydrates.
Avoid carbs such as grains, sugars, vegetables, rice, potatoes, sweets, juices, and even most fruits.
Keto Diet Side Effects
You can try a regular low-carb diet during the first few weeks to minimize the side effects. This can teach your body to burn more fat before you eliminate carbs completely.
A ketogenic diet can also alter your body’s water and mineral balance, which can help by adding additional salt to food or taking mineral add-ons.
While the ketogenic diet is safe for healthy individuals, some initial side effects can occur when your body adapts.
This is often called keto influenza and usually happens in a couple of days.
Keto influenza includes poor mental and energy, increased hunger, sleep problems, nausea, gastrointestinal discomfort, and lower performance.
The starting of a ketogenic diet can have many limited side effects. However, you can ease these side effects by taking some supplements.
Supplements for a Ketogenic Diet
While no supplements are necessary, some may be helpful.
Some supplements may benefit from a ketogenic diet, including exogenous ketones, MCT oil, and other minerals.
The Bottom Line
A ketogenic diet can be great for overweight, diabetic individuals looking to improve their health. It might be less effective for athletes who would like to add muscles.
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