The keto diet, short for the ketogenic diet, is a low-carbohydrate, high-fat diet that encourages the body to burn fat for energy instead of carbohydrates. This approach promotes weight loss and supports metabolic health.
Key Components of the Keto Diet
Low Carb Intake: Limit carbs to 20-50 grams daily.
High Fat Intake: Fat should comprise 70-80% of your daily calories.
Moderate Protein Intake: 15-20% of daily calorie needs.
Avoid Sugary Foods: Cut out sugary snacks and beverages.
How it Works
In the keto diet, the amount of carbohydrates in the diet is reduced, which causes the body to burn fat. This process is called ketosis, and it takes about three weeks to change. Ketones are molecules that are formed as a result of ketosis that circulates in the blood and provides energy to the body.
Practising intermittent fasting can help you enter ketosis faster. There are many different ways of intermittent fasting, but the most common method involves restricting food intake to about 8 hours per day and fasting for 16 hours.
Symptoms that help to assess whether the body enters in ketosis process
Dry mouth, frequent urination, decreased hunger or appetite, and increased intake of water.
Types of Keto Diet
Several forms of the keto diet, depend on the type of eating pattern:
- The standard keto diet (SKD): This involves a low-carb, moderate protein, and high-fat diet and the ratio is 70% fat, 20% protein, and only 10% carbs
- The cyclical keto diet (CKD): It involves a high-carb diet. For example, 5 ketogenic diet days followed by 2 high-carb diet days.
- Targeted keto diet (TKD): Add carbs around workouts.
- High protein keto diet: This is close to a standard ketogenic diet, but more protein and very less carbs portions are added. The ratio is 60% fat, 35% protein, and 5% carbs.
The standard and high-protein ketogenic diets have moreover been under study and use. The cyclical or targeted ketogenic diet is mostly used by athletes and bodybuilders
Foods to Eat on the Keto Diet
- Meat: red meat, ham, sausage, bacon, chicken, and turkey
- Fatty fish: salmon, trout, tuna, and mackerel
- Eggs: pastured or omega-3 whole eggs
- Butter and cream:
- Cheese: unprocessed cheeses like cheddar, goat, cream, or mozzarella
- Low-carb vegetables: green vegetables, tomatoes, onions, peppers.
- Healthy oils: extra virgin olive oil, and avocado oil
- Avocados: whole avocados or freshly made guacamole.
- Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds.
- Condiments and spices: salt, pepper, herbs, and spices
Foods to Avoid on the Keto Diet
1. Sugary foods: Candy, cakes, cookies, and beverages (soft drinks).
2. Cereal: Bread, pasta, rice, and grains.
3. Legumes: Beans, lentils, and peanuts.
4. Starchy vegetables: Potatoes, corn, and peas.
5. High-carb fruits: Avoid Bananas, apples, and oranges.
6. Low-fat products: Unhealthy and high in sugar.
Healthy Keto Snacks
Healthy snacks between meals to avoid hunger pangs:-
- A handful of nuts and seeds
- Olives
- One or two hard-boiled egg
- 90% dark chocolate
- Keto-friendly bars
- Full-fat Greek yoghurt mixed with nut butter and cocoa powder
- Salad of fresh avocado (guacamole)
- Strawberries and plain cottage cheese
- Beefy jerk
- Smaller portions of leftover meals
- Fat bamboo
Benefits of the Keto Diet
1. Weight loss: Remarkable weight loss was observed with the keto diet.
2. Control blood sugar levels: The keto diet regulates blood sugar levels and improves insulin sensitivity.
3. Boost energy level: High-fat diet Helps to sustain energy levels.
4. Decrease inflammation: The keto diet decreases inflammation in the body.
Side Effects of the Keto Diet
1. Keto flu: Temporary false flu-like symptoms like fatigue, headaches, and nausea.
2. Constipation: The low-carb diet can result in constipation.
3. Nutritional deficiencies: Nutrients like fiber, vitamins, and minerals are deficient in the keto diet.
4. Social challenges: Difficult to follow the keto diet in social life.
Who Should Follow the Keto Diet
1. Healthy adults without any medical conditions can do the ketogenic diet for weight loss, control blood sugar levels, and boost energy levels.
2. Type 2 Diabetic Patients: Diabetics can dramatically optimize blood sugar levels and insulin sensitivity with the help of a ketogenic diet.
3. Epileptics: The ketogenic diet helps decrease seizure episodes in individuals with epilepsy.
4. Alzheimer’s patient: With the help of a ketogenic diet individuals with Alzheimer’s disease decrease cognitive decline.
5. Athletes and bodybuilders: To sustain energy levels and weight loss along with muscle gain in athletes and bodybuilders ketogenic diet is best practice.
Who Should Consult a doctor for the keto diet?
1. Pregnant or breastfeeding women: The keto diet may be safe during pregnancy, it’s important to consult with a doctor to make sure of essential nutritional intake.
2. kidney disease: The ketogenic diet puts extra stress on the kidneys, so it is very important to consult a doctor before starting the diet.
3. History of heart disease:
4. Pancreatitis patient: The ketogenic diet can worsen pancreatitis, so it’s important to consult with a doctor.
Who Should Not Follow the Keto Diet
1. Type 1 diabetes: Type 1 diabetics are more prone to ketoacidosis so a ketogenic diet can worsen this condition.
2. History of eating disorders: worsen eating disorders.
3 Rare genetic diseases: pyruvate carboxylase deficiency rare genetic disorder that needs a different diet plan.
How to Setting Up Your Keto Diet
1. Calculate daily calorie needs and nutrient ratios (fat, protein, carbs).
2. Choose a ketogenic diet type
3. Create a meal plan according to the chosen keto type that contains keto-friendly meals and snacks.
Keto tips and tricks
The ketogenic diet is difficult due to its restrictive nature so several tips and tricks make your journey easier.
- Start by familiarizing food and check which favourite foods can add to a keto diet.
- Creating a meal plan prior is better and can help to save time.
- Many websites, food blogs, and cookbooks also give keto-friendly recipes and ideas.
- Food delivery services also offer keto-friendly meal options to adore keto meals at home.
Tips for Success
1. Maintain hydration: Drink sufficient water and increase salt intake.
2. Maintain your macros: Keep an eye on food intake to maintain nutrient ratios according to the type of ketogenic diet.
3. Patience and determination: ketosis is a time-consuming process that needs a couple of weeks for adaptation. So, be patient and determined about the diet plan.
4. Seek support: Join the keto WhatsApp group or get support from friends and family.
Common Keto Mistakes
Not maintaining nutrient ratio properly
Electrolyte imbalances: Increasing salt intake or decreasing water intake leads to electrolyte imbalance
Not tracking progress: Regular monitoring nutrient ratio, weight, and blood sugar levels or blood pressure levels.
Is keto good or bad for you?
A keto diet is good for people who:
- Are overweight
- Have diabetes
- Want to optimize metabolic health
less suitable for who:
Elite athletes
Wishing for muscle building or weight gain.
Talk to your doctor about your meal plan and goals to decide if a ketogenic diet is good for you.
Remember, the keto diet is different for everyone and its effective results also vary with different times So, don’t compare anyone’s with yourself. Be patient, stay consistent, and determined!!!