INTRODUCTION OF KETO DIET
The word keto diet is very often heard now a days. We see celebrities maintaining a beautiful figure usually has a routine of having a keto diet. The keto diet can be considered as a long-awaited miracle for weight loss. Keto diet had revolutionized the entire dieting world. The keto diet makes our body to enter a state of ketosis which means that our body is unable to easily use glucose to fuel itself mostly due to lack of it and fat is burnt. The state of ketosis allows for dramatic weight loss and other beneficial health effects. The brain and mind especially prefer to easily use certain ketones as fuels.
As we all know that carbohydrate is the main source of fuel our body uses to get energy and if there is a lack of carbs the body automatically turns to protein to gain energy. When the amount of both carbs and proteins are restricted it turns to burn fats reserves for provide energy. So keto diet is mainly based on fats
So keto dietars are instructed to consume minimal amount of carbs (around 5%), a low amount of proteins and high amount of healthy fats (around 80%).
HISTORY OF KETOGENIC DIET
In 1911, the emergence of the ketogenic diet was recorded. As epilepsy didn’t had any definite medical treatment so medical practitioners studied nutritional intervention. Including keto diets produced some amazing results in patients suffering from epilepsy. That is where all this started, but the main revival occurred in the 1990s when Hollywood actor Jim Abraham created charlie foundation and promoted benefits of keto diet which were also included in his regular maintained meal of his epileptic son who got impressive results from it. Later on, the keto diet is scientifically proved to be very beneficial to really lose weight while improving general health.
Types of keto diet:
Although the main thing you should keep in mind that the major amount of calories you are consuming should come from fats 20-25% from protein and 5-7% from carbs
but there are 4 types of ketogenic diet plans that you can choose based on your lifestyle.
1.Standard ketogenic diet- standard ketogenic diet is ideal for individuals who are starting out with keto diet. This involves daily intake of carbs ranging from 20-50 gms. In standard ketogenic diet protein should be moderate. Here carbs intake do not have much role, you should keep protein intake more that is your 75% of calories should come from fats and 20-25% should come from proteins.
2.Targeted ketogenic diet- If you are an active individual and had regular workoutsessions as a part of your daily routine then targeted ketogenic diet might be ideal for you. In targeted ketogenic diet you consume carbs 30 minutes before or after your workout session. And protein intake should be moderated.
3.Cyclical ketogenic diet- this type of ketogenic diet works best for people who are athlete or have high intensity workout sessions. this type of keto involves days when you are instructed to eat high amount of carbs even in this type too protein intake should be moderate. you are instructed to consume about 400 to 600 grams of net carbs for a couple of days for 1-2 days before restarting the cycle.
4.High-protein ketogenic diet – If you prefer more protein in you diet than fat then this may be the ideal type for you. but t is very important to consume the right amount so as not to induce gluconeogenesis or generation of glucose from amino acid breakdown from protein and more than 50 grams of carbs per day. instead of 75% fats 20-25%proteins and 5% carbs, you can try eating 60% fats, 35% protein, and 5% carbs.
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Food to be taken in keto diet
The ketogenic diet is all about fresh and natural ingredients. the beauty of keto diet is that you have plenty of food choices in this diet. the key is to easily focus on the quantity of ingredients in food you’re going to consume.
You’ll need to make sure that you are always fully hydrated while following this particular diet. Drink at least 8 glasses of water every day, such a little more if necessary.
Healthy fat & oil
Fat is primary source of energy in keto diet. Therefore most of the daily calorie you need should be from fats.
- Fatty fish/ Fish oil supplements – Fatty fishes such as salmon, tuna, trout, flounder and etc. If fishes are not that good option for you then fish oil supplements will work.
- Sea Food – Seafood such as wild-caught shellfishes as crab, oysters, squid, mussels, scallops & lobsters
- Monosaturated fats/ Omega 6 sources – Avocado oils, Olive oil, macadamia oil, coconut oil, sunflower oil and corn oil
Protein is crucial in the human diet, but it should be eaten in proper amount when comes to keto diet.
- Eggs: Eggs are good source of omega 3 fat acids. One egg a day will do.
- Nuts: Nuts are the best source of nutrients such as almonds, walnuts, macadamias, pistachios and etc.
- Meat: meats not injected with steroids are a safer option. Beef, goat, lamb, pork (good source of protein), chicken, duck etc
- Dairy products : Dairy products are crucial for ketogenic diet
Cheeses should not be over eaten because it might spike entire cholesterol level.
- Soft cheeses
- Heard cheeses
- Whipping cream
- Sour cream
Vegetables are the best option when we think of carbs in ketogenic diet. Vegetables are vital and therefore you’ll really need to put in some thought regarding the kinds of vegetables of which to eat and which to not. Some vegetables do not meet the nutritional requirements of ketogenic diet. But green leafy veggies could be preferred without second thought.
- Bell pepper
You should stay away from potatoes and sweet potatoes. Anything that grows underground should be avoided at any cost.
Side effects of keto diet
On the beginning of keto diet you may experience several side effects within just two weeks. When you whole body burns the glucose stored in your muscles and liver you may experience frequent urination . your urine may contain essential minerals like potassium, sodium and magnesium as these minerals gets flushed out you may experience dizziness and muscle cramps or feel light headed. This mineral loss might also make some people experience flu like symptoms as headaches, tiredness, lathergy or irritability.
Keto lowers your bloods sugar level this can make you temporarily tired ,hungry, or shaky. You may also experience constipation as your whole body flushes out more fluids and digestive system has to digest food with less hydration.
If you consume more protein and less fats you may also experience diarrhoea in first few days. you might experience sleeping issues smelly breadth and palpitations.