What You Need To Know About The Ketogenic Diet

By Emily Turner March 14, 2020 in Diet Ideas

It has become somewhat of a norm for people to go on a diet when they feel they are having an eating disorder. There is a need to go on a diet for people when they are facing weight related issues having a negative impact on their health. It has become a trend in the past few years to have a supplementary diet program in order to help your health stay in one condition for a long period of time.

The dieting trend has caught up in huge numbers, especially among the youth. There are multiple reasons for that happening. The most important and major reason for this trend being taken up by the youth is the need to have a healthier lifestyle. More and more of the young generation is adopting the fit lifestyle and in order to stay fit throughout the year, there is considerable pressure to maintain your diet.

There is one more thing to remember though, when going on a diet. You have to ensure that you eat the right amount and do not strain your health too much. There has been a history of medical problems associated with drastic dieting. There always has to be specific contents from all the types of nutrients in order to ensure problems do not arise. Dieting and missing out on meals is not at all a good option.

keto diet

There was a need for a diet plan that focused on losing weight but also ensured that the person following that diet plan did not suffer through any health setbacks because of the plan. Ketogenic Diet or the Keto Diet is one such diet program. For sure, there are some setbacks to the keto diet as well in the beginning, but they can be prevented with easy and simple steps along with the diet. There is no major health problem because of a keto diet.

The Ketogenic Diet revolves around a reduction of carbs in your diet and an increase in the amount of fat and protein consumed at the same time. It is an extremely popular diet plan nowadays and more and more people are coming forward to enjoy the health benefits provided by it. A Ketogenic Diet has four different subtypes within it. These four are the Standard Ketogenic Diet (SKD), the Cyclical Ketogenic Diet (CKD), the Targeted Ketogenic Diet (TKD) and the High Protein Ketogenic Diet (HPKD). There are also a few variants among these four subtypes.

Who can benefit from a Keto Diet Plan?

The most obvious reason to start a keto diet plan is to undergo a weight loss. When you eat less than 50 grams of carbs a day (which happens in a keto diet), your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This entire process is called ketosis, hence the name keto diet. Although this is the main reason behind following a keto diet plan, this diet plan also has a few other reasons why it can be applied by a person.

It has been found that keto diet can help people with other health problems too, including epilepsy. Along with epilepsy, keto diet is useful for people suffering from heart disease, acne problems and certain brain problems too. Although, there is more research going on, it is always safe to consult a doctor before trying a keto diet plan in such scenarios.

keto diet definition

What to eat on a Keto Diet

As mentioned earlier, the ketogenic diet has a differentiation of 75% fat, 20% protein and 5% carbs on the food. When it comes down to it, there has always got to be food that is high on the fat and protein side and a little bit of carbs per day. Of course, there are different compositions for each of the types of keto diet in place in terms of percentage, below is a list of foods that are excellent in the nutrients the keto diet plan makes you consume a lot.

Seafood

Seafoods have an oily structure to them, which obviously adds a good composition of good fats to your diet. Fish and shellfish are extremely keto friendly foods. While Salmon and other fish are rich in vitamin B and potassium, they are also virtually, carb free. Shellfish like shrimp and crabs (most of them) are carb free, certain shellfish do contain carbs which can be eaten as there is a specific percentage of carbohydrates in a keto diet.

Cheese

Nothing sounds nutritional and delicious quite like cheese. There are hundreds of types of cheese all over the world, and while it would be impossible to talk about all of their nutrients in here, we would let you know that all the types of cheese are very low on carbs. One ounce of cheddar cheese only has one gram of carbs in it. Cheese is also good for health as it helps reduce the loss of muscle mass and strength which happens with aging. They are also high on saturated fats.

Eggs

Eggs are among the most versatile and healthiest foods on the planet. Eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, leading to lower calorie intakes. A large egg contains about 6 grams of protein, and less than one gram of carbs which makes it an ideal keto diet food. Although there is a restriction put on consuming egg yolks because of them being high on cholesterol, it is important to remember that they do not raise blood cholesterol in most people.

Berries

Fruits are among everyone’s favorite food, and most of them are usually high on carbs. Berries though are an exception to this rule. Berries are low in carbs and high in fiber and raspberries and blackberries have equal fiber and digestible carb content. Berries also have a high amount of antioxidants which help prevent a number of diseases.

keto diet

Shirataki Noodles

Change is the essence of nature. Even on a diet, people need to change and mix and match their food in order to not get bored of their diet plan quickly. When it comes to the keto diet, shirataki noodles can act as this change. As they are mainly water, shirataki noodles contain less than one grams of carbs and five calories per serving. Shirataki noodles can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management. They can be substituted for regular noodles in all types of recipes making it a great addition to your keto diet.

Cocoa and Dark Chocolates

Desserts, however strong your resolve will always test it. Even on a keto diet it is possible that desserts and chocolates will feel irresistible at times. Well, not to worry at all as this won’t really affect you. This is down to the fact that dark chocolates and cocoa are delicious sources of antioxidants. It may be a surprise to many, but chocolates can become a part of your keto diet. It is important to remember however, that you will need to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more.

Along with these six varieties of food, there are many others that can become a part of your diet regime when following a keto diet plan. Avocados, unsweetened tea and coffee, olives, butter and cream, olive and coconut oils and various nuts and seeds are excellent for keto diets. You can choose from a variety of foods like these which makes sure that your diet plan does not stay around a limited number of food products and does not become boring at times.

Benefits of Keto Diet

With the kind of food products that were discussed earlier, you must surely be wondering what are the advantages that a keto diet plan will have for a person. Here are a few of them that will possibly persuade you to join a keto diet plan yourself.

Weight loss: The preliminary advantage of any diet plan is to undergo a weight loss. It is possible that going on a keto diet will help you lose more weight compared to other diet plans in the first three to six months. This may be because it takes more calories to change fat into energy than it does to change carbs into energy.

Heart Disease

Most of you are wondering how a diet which focuses on high levels of fat helps in reducing the risk of heart disease. It may be because the lower levels of insulin that result from these diets can stop your body from making more cholesterol. That means you’re less likely to have high blood pressure, hardened arteries and other reduced heart related risks.

These are the two main health benefits of going on a keto diet. Along with these, a keto diet plan also helps reduce the chances of cancer and diabetes along with a possible reduction in acne problems. Primary research has also shown a reduction in the chances of epilepsy and other nervous system related disorders for people following a keto diet plan.

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Emily Turner

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