The Ketogenic Diet, often referred to as just Keto, shares some similarities with the Atkins Diet and the Low Carb Diet. Unlike those two diets, however, the Keto is moderate in the consumption of proteins, whereas the levels of fat and carbohydrate consumption are high and low respectively.
The Ketogenic Diet also has a different story than the previously mentioned diets, since it was created with a purpose to fight refractory (i.e. difficult to control) epilepsy in kids, and only later it was applied to other people too. The concept of this diet, though, is pretty similar to the concept of those two diets: the drastic reduction of carbohydrate consumption leads to ketosis, a metabolic state in which body is more efficient in burning fats, instead of carbohydrates, for energy. Once your body is adjusted and you have triggered the fat-for-energy burning process, you will see how your weight will be sharply reduced.
Another benefit of the Ketogenic Diet is that sticking to this diet may drastically reduce the levels of blood sugar, which has a positive impact on the body.
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Benefits from Following the Ketogenic Diet
All in all, there are a lot of benefits of sticking to the Keto Diet, yet we have decided to outline the most important positive effects on your health. So, the Ketogenic Diet:
- Is used as a treatment for a few types of cancer as well as for a slow tumor growth;
- Can improve a number of risk factors, such as blood sugar, blood pressure, HDL level, and body fat;
- Helps to mitigate the symptoms of epilepsy in epileptic children;
- Decreases the chances of getting the Alzheimer’s disease and, in case if a person already suffers from it, decelerates the progression of the disease;
- Improves the skin and helps to fight acne;
- May improve the symptoms caused by the Parkinson’s disease;
- Significantly lowers the chances of suffering from the metabolic syndrome, prediabetes, and diabetes type 2.
Types of the Ketogenic Diet
Thankfully for all of us, there are 4 “standardized” types of the Keto Diet, even though only two of them have been well researched (and it was proven, by the way, that the diet helps in fighting obesity and treating other syndromes). So, there are the following types of the Ketogenic Diet:
The Standard Keto Diet (or SKD).
This type of the diet is most widespread and not that difficult to follow. As it was mentioned above, your menu will be high in the amount of fats consumed, moderate, in the amount of proteins consumed, and low in the amount of carbohydrates consumed. In this case, this ratio is about 75%/20%/5% (fats, proteins, carbs) respectively.
The Cyclical Keto Diet (or CKD).
Similar type of the diet to the one above, but with one exception: a period of keto days, when you consume a low (5%) amount of carbohydrates, is followed by a period of carb refreshment. Typically, it looks like the following: 5 ketogenic days and then 2 days with a high consumption of carbohydrates.
The Targeted Keto Diet (or TKD).
Similar to the first type, but, once again, with one exception: it allows you to eat carb-containing products before, during, or after your workouts. This type is the best one for those people who do not want to lose much of the muscles.
The High-Protein Keto Diet.
Same as the first diet type, but allows more consumption of proteins: 60% of fats, 35% of proteins, and 5% of carbohydrates.
Even though only there have been extensive researches only on the High-Protein Keto Diet and the Standard Keto Diet, there is no doubt that other two types must have a positive impact too. Though, it is recommended, if you decide to follow the Ketogenic Diet, to choose the SKD.
Products You Must Avoid
First of all, forget about sugary foods that include candies, ice creams, smoothies, fruit juices, sodas, etc. Also, exclude from your menu starches and grains (cereals, pasta, rice, products made of wheat, etc.), fruits (all fruits except of strawberries and berries – and even those in small amount – must be excluded), legumes and beans (chickpeas, lentils, kidney beans, peas, etc.), tubers and root veggies (parsnips, carrots, sweet potatoes, potatoes, and so on), diet and low-fat products, sauces and condiments that contain sugar and unsaturated fats, products that contain unhealthy fats (you can find it in mayonnaise, vegetable oils, etc.), alcohol, and diet foods without sugar.
Products You Must Eat
Indeed, meat (turkey, chicken, bacon, sausage, ham, steak, and red meat) and fatty fish (mackerel, tuna, trout, and salmon) will be the basis of the most of your meals. At the same time, you must include into your menu such products like butter and cream (it is preferable if these products are grass-fed), eggs (look for the ones that contain Omega-3 acids or the ones that are pastured), unprocessed cheese (mozzarella, cream, goat, cheddar), seeds and nuts (chia seeds, pumpkin seeds, flaxseeds, walnuts, almonds, and so on), useful oils (avocado oil, coconut oil, and olive oil (extra virgin), avocados, low-carb vegetables (peppers, onions, tomatoes, and the majority of green vegetables), and condiments like salt, pepper and other healthy spices.
Here is an example of the Keto menu for several days.
Start the day by eating tomatoes, eggs and bacon. For the lunch, prepare a chicken salad dressed with extra virgin olive oil and supplemented by some feta cheese. Salmon and asparagus prepared in butter will be a perfect choice for the dinner.
Eat a goat cheese omelette together with basil, tomato, and an egg for your breakfast. Lunch a peanut butter with almond mild, stevia milkshake, and cocoa powder. The dinner will be more satisfying with cheddar cheese, meatballs, and some veggies.
Try to start the day with a keto milkshake. In the midday, eat a shrimp salad dressed with olive oil and take an avocado. As always, the dinner will be somewhat more “meaningful” with pork chops, Parmesan cheese, salad, and broccoli.
Can I experience any side-effects if I start the diet?
Yes, you can. You may feel a bit sluggish for the first two days, but it will be better after your body will get used to the diet.
Do I need any supplements while following the diet?
Perhaps, your nutritionist may advise you to take the supplements of calcium, vitamin D, folic acid, and iron, since these elements come to your body in small amounts while you are on the diet.
Video About Ketogenic Diet
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