The widespread appreciation of the ketogenic diet was able to provide a lot of people another diet alternative which they can try if they are planning to slim down and lose weight. Through this diet, which is also called keto diet, the person must eat food choices that are low in carbohydrates but high in fat content.
This famous diet is even done and recommended by the biggest celebrities. As a matter of fact, almost everyone who goes into this diet experiences positive results.
So if you wanna try a new variety of foods for your diet, it’s about time for you to try the magic of ketogenic diet. Don’t worry, beginning your keto diet is not as hard as it looks. Get to know the basics of ketogenic diet, its benefits, how to ensure safety, and the foods you may eat in this article.
Ketogenic Diet: An Introduction
Before it was known as a kind of diet, that keto diet was first recommended as a treatment for epilepsy. As soon as it was introduced to the public as an effective way of losing weight, a lot of people immediately tried how it goes and somehow almost all of them seem to be happy with the results.
The way this diet works as a weight loss agent is by the process of replacing the carbohydrates by fats; through this, the body will be responding by being in the state of ketosis. Ketosis is a metabolic state wherein the levels of ketone bodies in the tissues get raised; thus the body burns the fats instead of the usual carbohydrates that are needed for the burning and production of energy. The fats that are turned into ketones (which happens in the liver) are also beneficial to the body since they can provide amounts of energy for proper brain functions.
Keto diet is also helpful for people with high levels of blood sugar because it has the ability to lower insulin and blood sugar levels in the body. Other than the mentioned, the diet is said to provide a lot more benefits for the health too.
Beginner Tips: Choose the Suitable Keto Diet for You
So far, there are different types of keto diet, each person can choose which one of them will be suitable. Here are some examples of the kinds of ketogenic diet which will be very educational for those who are planning to begin their keto diets:
High-Protein Ketogenic Diet
This kind of keto diet is one of the most commonly used types since it has been studied enough and was already proven to be effective. In this diet, the person is recommended to have a lineup of food that contains those that are rich in protein. In numerical terms, those that aim to do the high-protein keto diet must eat a ratio of 60:35:5 for fats, proteins, and carbohydrates respectively.
Standard Ketogenic Diet or SKD
Like the high-protein keto diet, the SKD is also recommended for people who are planning to go on keto diets. Its only difference is that fat consumption is higher than the proteins. For this diet, the person must intake a proportion of 75% fats, 20% protein, and 5% carbohydrates.
If you want to get to know which one will work best on you, it is better to ask for the help of your trusted dietitian.
Benefits of the Keto Diet
The origin of the keto diet already proves that the diet is indeed specifically discovered for medical purposes. First of all, it was suggested as a treatment for some neurological disorders; and that includes epilepsy.
Other than being an aid for losing weight, the diet is also able to provide other benefits such as:
As previously mentioned, the metabolic state that one gets in once they are on a keto diet can contribute to lowering the risks of getting heart disease. This happens when it contributes to the lowering of blood pressure and blood sugar levels.
Nowadays, keto diet is used as a treatment for certain types of cancer. It is also said the diet is effective in slowing down the growth of cancer tumors.
Since the diet has been used as a treatment for epilepsy, it was also tried for other kinds of neurological disorders such as Alzheimer’s disease. Specialists say that the diet may be able to relieve symptoms of Alzheimer’s disease.
Parkinson’s disease is another neurological disorder. It is also said that the keto diet may be effective in reducing symptoms that are encountered by patients with Parkinson’s disease.
What to Eat and What to Avoid
The main idea of the keto diet is the monitoring of the number of fats, protein, and carbohydrates that you will eat. This makes it important to know which are the best foods for the diet and which are those that must be avoided in order for the diet to take effect.
Keto-Friendly Food List
Make sure to choose foods that are rich in fats and little amounts of protein. Some of the keto-friendly foods are:
- Fatty and tender meats such as bacon, ham, red meat, sausage, steak, and chicken
- Fatty fishes full with healthy fats like mackerel, salmon, tuna, and trout
- Eggs that are rich with omega-3 fatty acids
- Cream and butter produced by grass-fed cows and goats
- Natural cheeses like cheddar cheese, cream cheese, blue cheese, and mozzarella cheese
- Healthy nuts and seeds such as almonds, flax seeds, and chia seeds among others
- Oils that contain monounsaturated and polyunsaturated fats like olive oil, avocado oil, and coconut oil
- Avocados which are the best choice of fruit when it comes to healthy fat content
- Vegetables that have less to zero amounts of carbohydrates such as tomatoes and onions
Foods to Avoid When on a Keto Diet
Be sure to avoid these foods for a more effective keto diet. Remember that these are just some of the foods that should not be eaten while on a keto diet, you can ask your dietitian for a more specific and complete list of which foods to avoid.
- It is best to avoid any food that contains sugar.
- Do not eat grains and other foods with starch content.
- Even fruits should be avoided at this point since almost all of them have amounts of sugar.
- Skip your low-fat food products that are processed and high in carbohydrates.
In other words, just make sure you are not eating more than the accepted amount of carbohydrates and you’re already good to go. Just always remember that the ketogenic diet works best with self-discipline.