Keto diet: full guide for beginner’s

Topics covered

overview of keto diet  |  what is keto diet  |  types of keto diet  |  ketosis |  

who should use keto diet  |  

weight loss process  |  what to eat  |  what not-to-eat  |  points to remember  |   

side-effects  |  

summary 

 

Overview of keto diet

Keto diet (often called Ketogenic diet) is a great method to lose weight efficiently.

In short, Keto diet is a meal diet which consists of high fat, moderate protein and low carbs (in simple word,carbohydrates).

Basically, keto diet is made for patients of epilepsy, Alzheimer, type II diabetes, cancer and many other diseases.

Now, let us discuss about this method in a broad sense.

What is keto diet(ketogenic diet)?

  

Ketogenic diet is a high fat, moderate protein and low carbohydrates meal. In a standard keto diet, there is a mixture of 70% fat, 20% protein and 10% carbohydrates and other components.

 

For weight loss, the keto diet should be strictly followed. 

 

 

Types of ketogenic diet

Three are mainly four types of ketogenic diets:

1. Standard ketogenic diet(contains 20%protein,70% fat and 10% carbs)
   
2. High protein ketogenic diet(contains 35% protein, 60% fat and 5% carbs)
3. Cyclic ketogenic diet(generally contains a cycle of 2 high carbs days following 5 days with ketogenic diet)
4. Targeted ketogenic diet(intake of carbohydrates when needed in ketogenic diet)

Standard ketogenic diet is the most famous and recommended method for the weight loss and health benefits.


High protein ketogenic diet is also effective in many health benefits including weight loss.


Targeted and cyclic ketogenic diet are basically used by athletes.

All these ketogenic diets go through a common process, called Ketosis. So, now, let’s talk about ketosis in a bit detail.

What is Ketosis?

When you are go through a ketogenic diet or when your body runs low on carbohydrates, it started breaking your fat(for energy) into a compound named ketone and this process is called Ketosis.

For making it more clear to you, here is a diagram showing the process:

Who should use keto diet?

People who are willing to lose some weight or if they are overweight should try this diet for good results.

Also, the people who are suffering from the disease namely Alzheimer, diabetes, epilepsy(mostly), acne and brain diseases should use this ketogenic diet properly for good results.

How keto diet help in weight loss

In many studies, it has been proved that keto diet helps in weight loss even more effectively than any other method.

When someone is having ketogenic diet they basically, runs on very low carbs,high protein and fat. Carbs are the main constituents in producing energy inside the body.

As the body runs on low carbs(thus producing low energy), the body starts to fulfilling it’s requirements of energy by some other way, known as ketosis.

In ketosis, body starts burning the fat and protein in a compound called ketone. This compound fulfills the requirement of energy and ultimately benefits in losing body weight.

 

 

What to eat in keto diet

People having ketogenic process should eat high fatty foods, high protein foods, non-starchy vegetables and fruits.

Fatty foods

• whole eggs
• cheese
• dark chocolate
• fatty fish(salmon, trout, mackerel etc.)
• nuts
• coconut oil

High protein foods

• poultry(chicken , turkey, goose etc.)
• sea food(crab, lobster, prawns)
• lean meat(lamb, pork etc.)
• all type of beans
• yogurt

non-starchy vegetables

• asparagus
• baby corn
• broccoli
• egg-plant
• green beans
• tomato
• turnips

fruits

generally, fruits are not considered as the part of ketogenic diet but Avocado and strawberry are considered to some extent.

What not-to-eat in keto diet

For ketosis process to occur smoothly, we should not eat food high carbohydrates constituents.

Foods containing high carbohydrates are:

• Buckwheat
• Quinoa
• oats
• beet roots
• banana
• blueberries
• apple
• blueberry
• chickpeas

Points to remember in ketogenic diet

Keto diet should be taken in guidance of doctor or nutritionists

If you start the diet then follow it strictly otherwise it wouldn’t work for you

Make sure to starts the diet in a slow process not gradually. It will harm your body

Make sure to exercise a little on a daily basis

Make sure to ndo check up of your body and take instructions from your nutritionists

Side-effects of keto diet

Even though ketogenic diet is the most popular and effective way of losing weight, it is associated with some problems when uses excessively.

Some of the problems are :

• Heart and kidney damage
• Keto flu
• increased hunger
• nausea
• digestive problems
• laziness

Summary

Although ketogenic diet is very popular for weight loss problems, it is very important to follow this diet strictly and under supervision. Follow this diet for a short period generally up to 1 year maximum, because using this diet for a long time may cause some defects in your body generally related to mental health, digestive problems, laziness, and kidney problems. This diet was generally promoted to treat the patients like epilepsy. Make sure to follow his diet under the supervision of doctor or nutritionists.