Keto diet has taken the world by storm. Every passing day, more and more people are joining the bandwagon of the keto diet plan. The keto diet plan has sort of caught everyone in rapt attention because of the success of others around them have had after implementing the keto diet plan rigorously in their diets. The major input of the keto diet on a person who follows it is to help them in losing weight and reduce the chances of diabetes. Keto diet helps increase the speed of ketosis.
Ketosis is a metabolic process that occurs when the body begins to burn fat for energy because it does not have enough carbohydrates to burn. During this process, the liver produces chemicals called ketones. The keto diet or the ketogenic diet as it is also known, aims to induce ketosis in order to burn more fat. Proponents of the diet claim that it boosts weight loss and improves overall health. Ketosis is a process that helps the body get rid of problems and improves one’s health. Ketoacidosis on the other hand is quite opposite to the process of ketosis.
Diabetic ketoacidosis is a serious complication of diabetes that occurs when your body produces high levels of blood acids called ketones. The condition develops when your body can’t produce enough insulin. Without enough insulin, your body begins to break down fat as fuel. This process produces a buildup of acids in the bloodstream called ketones, eventually leading to diabetic ketoacidosis if untreated. That is the major difference between ketosis and diabetic ketoacidosis.
The first and most major difference even after the similarity in their names is that diabetic ketoacidosis is harmful whereas ketosis is not. Ketosis is a process that actually helps the body whereas diabetic ketoacidosis has a negative impact on the body.
A low-carbohydrate diet can trigger ketosis. That is because a low-carb diet will cause you to have less glucose in your blood, which will, in turn, causes your body to burn fat for energy instead of relying on sugars. Poor diabetes management is a leading trigger for diabetic ketoacidosis. People who suffer from diabetes, missing one or more insulin dose, or not using the right amount of insulin, can lead to diabetic ketoacidosis.
The basic risk factor for ketosis is a low carb diet, which is basically what the keto diet is all about. Generally, when this happens there is a purpose behind it and that purpose is to lose weight. When it comes to diabetic ketoacidosis, a type one diabetes is its main risk factor. If you have diabetes of any type, the main risk factor for diabetic ketoacidosis is not following the routine for blood sugar management that your doctor recommends.
Having followed the difference between ketosis and ketoacidosis let us now move to the keto diet, a diet that helps people lose weight and reduce the risk of diabetes through the process of ketosis.
While everyone will talk about the keto diet, here is a note to those who should remember not to take up a keto diet plan. While there are myths and controversies related to the keto diet, people who have blood pressure problems, have a history of diabetic issues and women who have just become mothers and breastfeed their infant babies are supposed to stay away from a keto diet plan. Other than these category of people, keto diet can be undertaken by anyone and everyone.
When on a keto diet, the net carb count is essential as this particular diet plan revolves around low consumption of carbs. The lower the number the better, but it does not mean one does not consume carbs at all. The diets in a keto diet plan are heavy on good fats and comparatively well defined from a protein intake point of view. There are a lot of foods that a person on a keto diet can include in their diets but there are also many that they should avoid. The food that people on a keto diet plan should keep away from include ones that are high in sugar, starch and obviously high on carbs.
This includes starchy foods like bread, pasta, rice and vegetables like potato. These foods are also quite high on carbs. Sodas and cold drinks are also a strict no for obvious reasons. A person on a keto diet would also do well to stay away from ultra processed foods. Fruits like bananas and some more should also be avoided as they contain quite a bit of starch and sugar. The lower amount of carbs that one consumes as a part of keto diet the more useful it is. It results in an immediate weight loss, appetite suppression and reversal of type two diabetes.
Whenever a person embarks on a journey to reduce weight using a diet plan, there are always a few rules to keep in mind before starting that journey. Here are a few of those rules you need to follow before undertaking a keto diet plan.
Always consult your doctor before starting a keto diet plan. A keto diet plan is effective but also takes a lot of patience and virtue and hence it is always good to talk to your doctor and check with them if your current health status allows you to keep a diet plan.
There are a different number of subtypes in the keto diet. One may want to check all of them and maybe try some of them out before deciding which particular keto diet plan to implement in their lives.
When you set out on a keto diet plan, have a set of goals in mind before beginning the diet plan. Whether it is related to a weight loss, have a certain weight limit set to achieve as you take on the keto diet plan. If there is any other health benefits that you wish to conquer through a keto diet plan, keep that as your goal.
Remember the side effects that a keto diet plan brings along with it. Of course, when a diet plan is started by a person, they will not be able to adjust to it immediately. They will face adjustment problems and side effects because of that and so is the case with a keto diet as well. There are side effects to a keto diet plan and while none of them have an adverse effect on your health, it is important to know how to control those side effects.
There are also many layers to a diet plan, right from the beginner levels to the extreme levels which can be undertaken only after a certain time period with the beginner levels. The keto diet plan, is no different from the rest of them in these terms. There are levels to the keto diet plan as well. Here are those levels.
As the name itself suggests, this is the basic level of the keto diet plan. This particular diet plan is very low on carbs, and contains moderate levels of protein and high levels of fat. A typical Standard Ketogenic Diet contains 75 percent fat, 20 percent protein and only 5 percent of carbs.
This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. It is because of the possible workout plans that are in order along with the diet plan that there are 2 high-carb days in a Cyclical Ketogenic Diet.
This diet allows you to add carbs around workouts. It is basically for the athletes and the likes who are on a keto diet in order to reduce their insulin levels. The Targeted Ketogenic Diet, as the name suggests is also for a stipulated point of time when the person undertaking this particular diet is in need of a higher fat consumption through his/her diet program.
As the name so effectively suggests, the HPKD has higher levels of protein in the diet plan compared to the other three types of keto diets. The High Protein Ketogenic Diet is very similar to the Standard Ketogenic Diet but it contains a higher percentage of protein compared to the 25 percent in the Standard Ketogenic Diet.
A calorie-restricted ketogenic diet is similar to a standard ketogenic diet except in that calories are restricted to a set amount. Research shows that ketogenic diets tend to be successful whether calorie intake is restricted or not. This is because the satiating effect of eating fat and being in ketosis tends to help prevent over-eating in itself.
Along with these five major types of keto diets there are a few others that are available for people interested in following the keto programme. While the Standard Ketogenic Diet is the basic level, the other three are to be undertaken after consulting with a dietician. Having known the basic types of keto diet plans, let’s take a look at the Keto Diet for beginners.