What is a Keto diet??
What is the Ketogenic meal plan ???
Do you know about the Keto diet?
If you don’t know about that, no problem because we say you now.
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“Ketogenic ” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
When you eat less than 50 grams of carbs a day, 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 is called ketosis. It’s important to note that the ketogenic diet is a short-term diet that’s focussed on weight loss rather than the pursuit of health benefits.
That’s because the keto diet has become one of the most popular methods worldwide to shed excess weight and improve health.
Research has demonstrated that adopting this low-carb, high-fat diet can promote fat loss and even improve certain conditions such as type 2 diabetes and cognitive decline.
Ketogenic Diet Basics
The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein.
When following a ketogenic diet, carbs are typically reduced to under 50 grams per day, though stricter and looser versions of the diet exist.
Fats should replace the majority of cut carbs and deliver approximately 75% of your total calorie intake.
Proteins should account for around 20% of energy needs, while carbs are usually restricted to 5%.
This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis.
While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source.
Though fat is often avoided for its high-calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets.
Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight
People use a ketogenic diet most often to lose weight, but it can help manage certain medical conditions, like epilepsy, too. It also may help people with heart disease, certain brain diseases, and even acne, but there needs to be more research in those areas.
Keto diet for beginner
Talk with your doctor first to find out if it’s safe for you to try a ketogenic diet, especially if you have type 1 diabetes.
A ketogenic diet may help you lose more weight in the first 3 to 6 months than some other diets. This may be because it takes more calories to change fat into energy than it does to change carbs into energy. It’s also possible that a high-fat, high-protein diet satisfies you more, so you eat less, but that hasn’t been proved yet.
It seems strange that a diet that calls for more fat can raise “good” cholesterol and lower “bad” cholesterol, but ketogenic diets are linked to just that. 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, heart failure, and other heart conditions. It’s unclear, however; how long these effects last.
what to eat on the keto diet
To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state (ketosis). The more restrictive you are on your carbohydrates (less than 25g net carbs per day), the faster you will enter ketosis.
Scroll down to see more in-depth information and a detailed list:
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.
Do Not Eat
- Grains – Wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
Do Eat
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – Spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
The Benefits of The Ketogenic Diet
- There is a ton of hype surrounding the ketogenic diet. Some researchers swear that it is the best diet for most people to be on, while others think it is just another fad diet. To some degree, both sides of the spectrum are right. There isn’t one perfect diet for everyone or every condition, regardless of how many people “believe” in it. The ketogenic diet is no exception to this rule. However, the ketogenic diet also has plenty of solid research backing up its benefits. In fact, it has been found to be better than most diets at helping people with:
- Epilepsy
- Type 2 Diabetes
- Type 1 Diabetes
- High Blood Pressure
- Alzheimer’s disease
- Parkinson’s disease
- Chronic Inflammation
- High Blood Sugar Levels
- Obesity
- Heart Disease
- Polycystic Ovary Syndrome
- Fatty Liver Disease
- Cancer
- Migraines
Even if you are not at risk from any of these conditions, the ketogenic diet can be helpful for you too. Some of the benefits that most people experience are:
- Better brain function
- A decrease in inflammation
- An increase in energy
- Improved body composition
The Origins of The Ketogenic Diet
Our journey through the research on the ketogenic diet starts in 1924 with Dr. Russell Wilder. At the prestigious Mayo Clinic, Dr. Wilder designed a carbohydrate-restricted diet to treat epilepsy in children, and the research at the time indicated that it was highly effective.
The first high-quality study on epilepsy and the ketogenic diet wasn’t published until much later, in 1998. In this study, researchers recruited 150 children, and nearly all of them had more than two seizures per week despite taking at least two seizure-reducing medications. The children were provided with a ketogenic diet for a one-year trial.
After three months, about 34% of the children, or slightly over one-third, had over a 90% decrease in seizures.
After six months, 71% of the children remained on the ketogenic diet, and about 32% had over a 90% reduction in seizures. After a full year, 55% stayed on the diet and 27% at least a 90% decrease in seizures.
Thus, the researchers stated that the ketogenic diet is “more effective than many of the new anticonvulsant medications and is well tolerated by children and families when it is effective.” Not only was the ketogenic diet helpful, but it was more helpful than some commonly used drugs.
More recently, a meta-analysis was published in the Journal of Neurology that assessed the impact of the ketogenic diet in treating epilepsy. It included a total of 19 studies with a total of 1084 patients. After analyzing the data, the researchers noted that the patients who stayed on the diet had a 2.25 times greater probability of treatment success (at least a 50% reduction in seizures).
The Takeaway: With or without the help of medication, the ketogenic diet is effective in reducing seizures.
Recommendations: If conventional therapies are not helping you or your child lower the frequency of seizures, strongly consider using a ketogenic diet. Remember to discuss a suitable plan with your doctor and a registered dietitian, and monitor its effectiveness. Use Ruled.me to gain access to critical information on the keto lifestyle and community that will help you stick to the diet.
The Ketogenic Diet in Reversing Type 2 Diabetes
Insulin resistance is a widespread problem that, if not properly managed, can lead to prediabetes and eventually type 2 diabetes. Thankfully, abundant research suggests that modifying your diet to a low-carbohydrate or ketogenic diet can help people lower their insulin to healthy levels and reverse insulin resistance.
In fact, after analyzing the data from 10 randomized trials on using diet to treat diabetes, researchers found that a low-carbohydrate diet has a greater effect on blood sugar control in type 2 diabetics than high-carbohydrate diets.
They even found a distinct relationship between carbohydrate restriction and blood sugar lowering. Less carbohydrate consumption meant better blood sugar levels.
It’s that simple — put people with prediabetes or type 2 diabetes on a low-carbohydrate ketogenic diet, and their health improves, blood sugar levels drop, and insulin sensitivity increases. Even studies that put healthy individuals on a ketogenic diet found similar improvements.
The Takeaway: The ketogenic diet is highly effective at reversing type 2 diabetes.
Recommendations: If you have type 2 diabetes or any blood sugar issues, consider implementing the ketogenic diet for the best results.
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