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Ketogenic Diet 101: A Beginner’s Guide

- 24th January 2017
Ketogenic Diet 101: A Beginner’s Guide

Would you be surprised to know that the ketogenic diet was originally a scientific therapy to cure epilepsy? It was supposed to put the body in a metabolic state called ketosis to minimize convulsions. However, with the invention of anticonvulsant drugs, it was hailed as the best way to lose weight by many.

Definition

A diet that is extremely low in carbohydrates and very high in fats is called a ketogenic diet. It induces a metabolic state called ketosis in which, the body becomes super-efficient in burning fat for energy in the absence of carbs. Thus, exercises are a must if you’re on Ketogenic diet weight loss and desperately want to show off your keto diet results. During ketosis, the body also stores and breakdown fats in the liver as ketones that energize the brain.

Types

There are mainly 4 types of Ketogenic diet, which are:
1. Standard ketogenic diet (SKD) contains 75% fat, 20% protein and 5% carbs.
2. Cyclical ketogenic diet (CKD) has 5 SKD days followed by 2 hi-carb diet days.
3. Targeted ketogenic diet (TKD) permits to add carbs according to workouts.
4. High-protein ketogenic diet contains 60% fat, 35% protein and 5% carbs.

Benefits

Apart from weight loss, there are a whole lot of benefits of the ketogenic diet.
1. Helps in avoiding or controlling type 2 diabetes with blood glucose control
2. Improves blood cholesterol and triglycerides and prevents arterial clogging by fat cells
3. Improves energy and focus as the drops and spikes blood insulin levels are reduced in the absence of carb intake
4. Reduction in food intake as the fats, proteins, and fibers keep your hunger pangs away
5. Prevents and controls diseases like cancer, Alzheimer’s, Parkinson’s and Polycystic ovary syndrome

Why choose Ketosis?

With the daily routine of carbohydrate breakdown for energy, our body lacks enzymes to process fats. So most of the dietary fats are stored for energy, which makes you obese. By inducing ketosis, the body starts producing fat processing enzymes after initially consuming the leftover glycogen from your liver and muscles. This might initially make you lethargic, dizzy and even cause symptoms like the flu. But with time, exercise and optimal rehydration with electrolytes you would be back on track.

What to eat? 

What to eat?

It’s best to keep whole, single ingredient foods in your Keto diet. However, you must balance your keto diet recipes with a measured combination of these:
1. Red meat, chicken, sausage and turkey for protein
2. Salmon, trout, tuna and mackerel-like fishes and eggs for protein and fats
3. Butter, cream and unprocessed cheese for healthy fats
4. Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc. for fiber, proteins, antioxidants and minerals
5. Extra virgin olive oil, coconut oil and avocado oil for unsaturated fats
6. Green veggies, tomatoes, onions, peppers, etc. for fiber and vitamins

What to avoid? 

What to avoid?

1. The food items on you ban-list should be:
2. Any sugary foods like fizzy drinks or fruit juice/smoothies, cake, ice cream, candy, etc.
3. Wheat-based foods, rice, pasta, cereal, etc.
4. All fruits except occasional handfuls of berries like strawberries.
5. Peas, kidney beans, lentils, chickpeas, etc.
6. All root vegetables & tubers like potatoes, sweet potatoes, carrots, parsnips, etc.
7. Low-fat or Sugar-free diet products
8. Sauces and alcohol

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Ketogenic Diet 101: A Beginner’s Guide
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Ketogenic Diet 101: A Beginner’s Guide