The holiday season is almost upon us. With the summer in the past and the autumn and winter seasons to look forward to, there is no doubt that all the delicious food around the corner will be making your eyes light up. However, with the increased health problems across the country owing to increased weight issues because of their unhealthy eating habits, more and more people are joining the healthy eating revolution.
Of course, one of the biggest reasons people go on a diet is to lose the layers of fat and get a fit and fabulous body. A body they can flaunt. With a rise in obesity levels for almost all the age groups of the population, there was a need for a stricter diet regime to come in. Not everyone is accustomed to dieting at all times obviously but when they feel the need to get on with it seriously, they do not shy away from making drastic changes in their diets for their own good.
While over the years, there have been cases where diets have proven to be fatal in some cases, there has been comparatively a much bigger positive impact of it. All it takes is to have a proper knowledge of your own body and metabolism and knowing what you need to cut down on and start eating more of. If you know all of these aspects related to your body it is absolutely sure that your diet regime will be excellent and help you achieve all the goals that you set out with when you embarked on your dieting journey.
The newest entrant in the diet market is the Keto Diet or the Ketogenic Diet. It has taken the nutrition industry by storm and people are already giving positive reviews about the keto diet after having had first hand experience with it. It has been a supremely beneficial new diet regimen for many people and people are marveling the positive impact it has had on their bodies. It has come along with no negative points from the perspective of health issues that sometimes surfaced with other diet programmes. Let’s have a look at what makes the Keto Diet different from the others to come before it.
To start off, Keto Diet or the Ketogenic Diet is a diet regimen high on fats and low on carbohydrates. It has a very low level of carbs in it and includes fats as the main point of nutrition for the person involved in the diet plan. It is very similar in nature to the Atkins and low-carb diets because of this particular factor. When a person switches over to the keto diet plan, they undergo a drastic reduction in the amount of carbs they eat on a daily basis. This process of the drastic reduction in the levels of carbs in a person’s diet is called Ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.
This is the basic functionality of the keto diet. Diet plans are undertaken with the essence of gaining some health benefits from them while you are on the diet. 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.
These are the four major types of keto diets 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.
The essence of the keto diet is to increase the levels of ketones in your body. When your body cannot get glucose from your diet, your liver turns body fat and fat from your diet into molecules called ketones, an alternative source of fuel. This puts you into ketosis which is basically a mode of losing body weight. You’re in ketosis when your ketone levels measure 0.8 millimoles per liter. The keto diet is one way to get your body to make ketones. There are other ways to help your body create ketones which include intermittent fasting.
As mentioned earlier, the keto diet focuses on high fats and low carbs. It has a differentiation of 75 percent fats and only 5 percent carbs. This basically puts your body into a nutritional ketosisSo how do we achieve this differentiation along with the required 20 percent of protein in the diet of the Standard Ketogenic Diet (SKD) plan.
Your diet plan should basically include low carb foods like meat, fish, vegetables and eggs along with food that has good fats in them. Usually, beginners with a keto diet plan would do well to undertake a 30-150 gms consumption of carbs on a daily basis. Your meals should also include a decent amount of oil in them, but it should not be over used. Chicken fat or goose and duck fat can be enjoyed occasionally.
From a protein intake point of view, collagen peptides, colostrum, dark meat, eggs, fish, gelatin, offal/organ meats, pork, shellfish, whey protein concentrate are some of the foods you can incorporate in your diet plan. Along with these, a generous helping of pastured chicken and turkey, factory-farmed eggs, heated whey/whey protein isolate is good. Although these should not be regular but occasional.
Your beginner keto diet plans should also include vegetables, nuts and seeds along with dairy products that are high in good fats and certain number of beverages. Vegetables like asparagus, avocado, bitter greens, bok choy, broccoli, brussels sprouts, cauliflower, cabbage, celery, chard, collards, cucumbers, to name a few have excellent nutritional value from a keto diet perspective.
The nuts and seeds that you could incorporate into your diet plans include coconuts along with the occasional Raw almonds, cashews, hazelnuts, macadamia nuts, pecans, and walnuts.
The dairy products that keto diet plans will allow you to consume are Grass-fed butter, grass-fed colostrum, grass-fed ghee to go along with beverages like bone broth, diluted coconut milk, Bulletproof Coffee and coffee made from mold-free beans. Along with these, filtered water with lemon/lime, high-quality green tea, mineral water bottled in glass are also excellent beverage options for your keto diet plan.
So right there you have parts of food that a standard ketogenic diet plan for beginners will include. There is a wide variety of food available in all aspects and you would do well to include as many of these into your diet plans as possible. Obviously there will be a few no-no’s owing to certain allergies or the good old, I don’t like it reasons. Along with the practice of keto diets, having lots of water on a daily basis will also help you stay hydrated throughout your diet program. Also, it won’t be easy to adapt to the diet plan straightaway, it will take time. If you stick to it, you are sure to get results at the completion of your stipulated diet plan.