What It Is Keto | Different types | Foods to eat | Foods to avoid | What to drink? | Meal Plans | Tips and Tricks | Benefits | Weight Loss | Side effects
What is a ketogenic diet?
A ketogenic diet is a diet that targets weight loss and improved sports performance, including endurance. created for more than 100 years. The ketogenic diet was originally designed for people suffering from epilepsy.
A ketogenic diet is a so-called strict or restrictive diet. It proposes a completely different nutritional scheme than the usual advice we are used to. It involves drastically reducing the proportion of carbohydrates that you consume each day. To enter a state of ketosis, a specific ratio of macronutrients must be respected. It consists of 70-80% fat, 20-25% protein and 5-10% carbohydrates.
How do you start a ketogenic diet?
Ideally, you should start with a basic dietary re-education. Replace processed foods with healthy ones whenever possible and stop eating sweets.
Discover the list of keto foods to eat and those to avoid.
Different types of ketogenic diets
There are different variations of the keto diet, including:
- Standard Ketogenic Diet (SKD): This type is is a very-low carb and high in fat (75% fat), moderate in protein (about 20%) and very low in carbohydrates (nearly 5%).
- A Mediterranean Keto Diet: It includes Mediterranean eating habits, especially low consumption of alcoholic drinks
- Cyclical ketogenic diet (CKD):As the name implies, this is a cycle consisting of a 5-day ketogenic diet followed by a 2-day high-carb diet.
- Targeted ketogenic diet (TKD): This is a variation of the traditional ketogenic diet. It allows for the addition of carbohydrates during a workout.
- High protein ketogenic diet: As the name implies, this is a diet that requires a significant increase in your usual protein intake (60% fat, 35% protein, and 5% carbs).
What to eat on a keto diet?
Foods to eat
- meat: red meat, venison, ham, beef, steak, Pork, bacon, chicken dark meat
- fish: shrimp, salmon, sardines, trout, tuna, and mackerel
- eggs: omega-3 whole eggs
- low carb veggies: broccoli, cucumber, tomatoes, onions, zucchini
- Vegetable oils (olive, rapeseed, flax, coconut, sunflower, walnut alternately)
- nuts and seeds: almonds, cashews, chia seeds, flaxseeds, pistachios, sesame seeds, pumpkin seeds, walnuts
- cheese: natural cheeses, Whole milk ricotta cheese, unprocessed cheeses like mozzarella
- Dark chocolate (minimum 70% cocoa)
Foods to avoid
- sugary foods: juice, sugary soda, Honey, smoothies, ice cream
- alcohol: beer, Vodka tonic, liquor, Margarita, mixed drinks
- beans or legumes: chickpeas, kidney beans, lentils, peanuts, peas
- sauces: barbecue sauce, ketchup, honey mustard, sweet chili sauce, teriyaki sauce
- high-sugar fruits: banana, dates, mango, pear, raisins
- grains or starches: bread, crackers, rice, pasta, cereal, rice, pasta
- unhealthy fats: Low-fat dairy products, Greek yogurt, cottage cheese
- others: baked goods, chips, high-sugar fruits, grains, crackers, starchy vegetables, sweetened yogurt
The advantages and benefits of the Keto Diet:
The keto diet for weight loss
A ketogenic diet can offer many benefits for weight loss, health and performance. The ketogenic diet promotes weight loss by emptying glycogen stores. These consist of 150 to 400 grams of sugar with 600 to 1,200 grams of water added. When ketosis begins, it causes water loss, which can lead to weight loss.
The keto diet helps prevent hunger and reduce appetite, which limits snacking and helps maintain a healthy weight.
The keto diet as a treatment for diseases
Nutritionists propose this method of eating a lot in the context of several chronic diseases, such as certain cancers. According to several studies, it reduces the risk of Alzheimer’s disease, epilepsy, diabetes, heart attack, stroke, etc. Thanks to ketones, the body can provide energy to healthy cells and neurons.
This source of energy then helps fight certain diseases, such as cancer, epilepsy and Alzheimer’s disease.
- Against Type 2 diabetes
- Against cancer and epilepsy
- Preventing and treating heart failure
- The keto diet against Alzheimer’s disease
- Prevention of Parkinson’s disease
Side Effects of the Keto Diet
There is an unpleasant side effect called the ketogenic flu that can bother you during the first few weeks of a diet. This “flu” is a critical period when your body is in a state of ketosis.
A ketogenic diet can cause a real metabolic shock. If you feel that the side effects persist, it is recommended that you consult a dietician.
- An increase in bad cholesterol (LDL)
- Intestinal problems
- Nutrient deficiencies
- Kidney problems
- Mood swings and difficulty concentrating
