The ketogenic diet is a low carbohydrate, high fat diet offers many benefits health.
This article is a detailed guide for beginners to the ketogenic diet.
contains everything you need to know.
Conclusion: The ketogenic diet (OTEC) is a low carbohydrate, high-fat diet. Reduces blood sugar and insulin levels, and changes the metabolism of the body away from carbohydrates and fat into ketones.
There are several versions of the ketogenic diet, including:
However, only the standard ketogenic diets and high-protein have been extensively studied. cyclical ketogenic diets or specific, are the most advanced methods, and mainly used by bodybuilders or athletes.
The information in this article applies above all to the standard ketogenic diet (SKD), although many of the same principles apply to the other versions.
Conclusion: There are several versions of the ketogenic diet. The standard ketogenic diet (SKD) is the most researched and most recommended.
One study found that people who follow a ketogenic diet lost 2.2 times more weight than those on a low fat diet low in calories. HDL cholesterol and triglycerides also improved ( 17 ).
For more details on the effects of weight loss on a ketogenic diet, read this article :. a ketogenic diet to lose weight and fight disease
Conclusion: A ketogenic diet can help you lose more weight than a low-fat diet . This often happens without hunger.
Diabetes is characterized by changes in metabolism, blood sugar and deterioration the function of insulin ( 27 ).
One study found that the ketogenic diet improved insulin sensitivity in a surprising 75% ( 29 ).
In another study in patients with type 2 diabetes revealed that 7 of the 21 participants were able to stop all diabetes drugs ( 28 ).
In another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared with 15.2 pounds (6.9 kg) in the group of high carbohydrate content. This is an important benefit when considering the relationship between weight and type 2 diabetes ( 2 31 ).
In addition, 95.2% of the ketogenic group was also able to stop or reduce diabetes medication, compared with 62% in the highest carbohydrate group ( 2 ) .
This article has more details about low-carb diets and diabetes .
Conclusion :. The ketogenic diet can increase sensitivity to insulin and cause fat loss, leading to a drastic improvement of type 2 diabetes and prediabetes
the ketogenic diet actually originated as a tool for the treatment of neurological diseases such as epilepsy.
Studies have shown that diet can have benefits for a wide variety of different health conditions:
However, note that research in many of these areas is far from conclusive.
Conclusion :. A ketogenic diet can provide many health benefits, especially metabolic, neurological diseases or related insulin
in short, any food with high carbohydrate content should be limited.
Here is a list of foods that need to be reduced or eliminated in a ketogenic diet:
Conclusion :. Avoid foods based on carbohydrates such as cereals, sugar, beans, rice, potatoes, sweets, fruit juices and even most
should base most of your meals around these foods:
The best is the basis of their diet mainly on the whole, individual food ingredients. Here is a list of 44 foods low in healthy carbohydrates .
Conclusion :. base most of your diet in foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low carbohydrate vegetables
to help get you started, here is an example of plan ketogenic diet food for a week:
Always try to turn the vegetables and meat in the long run, since each type offers different nutrients and health benefits.
For tons of recipes, check out this link :. 101 healthy low carb recipes
Conclusion: You can eat a wide variety of tasty and nutritious meals in a ketogenic diet
if you get hungry between meals, here are some healthy snacks, keto-approved:
Conclusion :. Great snacks for a diet keto include pieces of meat, cheese, olives, boiled eggs, nuts and black chocolate
No it is very hard to make most meals in restaurants keto-friendly when eating out .
Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any food rich in carbohydrates with additional vegetables.
egg-based foods are also a great option, as an omelette or eggs and bacon.
Another favorite is hamburger without bread. It could also leave the bun and change the chips for vegetables. Add additional avocado, cheese, bacon or eggs.
In Mexican restaurants, you can enjoy any kind of meat with extra cheese, guacamole, salsa and sour cream.
For dessert, ask for a table or double cream cheese mixed with berries.
Conclusion: When eating out, choose a meat, fish or egg-based dish. Order extra vegetables instead of carbohydrates or starches, and have cheese for dessert.
Although the ketogenic diet is safe for healthy people, there may be some initial side effects, while your body adapts.
This is often referred to as “keto flu” – and is usually over within a few days
flu Keto includes bad energy and mental function, increased appetite, [ sleep issues, nausea, digestive discomfort and decreased exercise performance.
In order to minimize this, you can try a normal low carbohydrate diet during the first weeks. This can teach your body to burn more fat before completely eliminate carbohydrates.
At least initially, it is important to eat until fullness and to avoid excess calorie restriction. Usually, a ketogenic diet causes weight loss without calorie restriction intentional.
Conclusion: Many of the side effects of starting a ketogenic diet may be limited. Facilitate diet and take mineral supplements may help.
Although no supplement is needed, some may be helpful.
Conclusion: Certain supplements can be beneficial in a ketogenic diet. These include exogenous ketones, MCT oil and minerals.
Here are answers to some common questions about the ketogenic diet.
1. Can I go back to eating carbs again?
Yes. However, it is important to remove them initially. After the first 2-3 months, you can eat carbohydrates on special occasions -. Just returned to the diet immediately after
2. Will I lose muscle?
There is a risk of losing some muscle in any diet. However, high intake of protein and high levels of ketones can help minimize the loss of muscle mass, especially if you lift weights.
3. Can you build muscle in a ketogenic diet?
Yes, but it may not work as well as in a moderate carbohydrate diet. More details:. Low-Carb / ketogenic diets and exercise performance
4. Do I need feedback or carbohydrate loading?
No. However, a higher calorie days may be beneficial occasionally.
5. The amount of protein I eat?
Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. About 35% of the total calorie intake is probably the upper limit.
6. What if I am constantly tired, weak or fatigued?
may not be in its totality ketosis or be the use of fats and ketones efficiently. To counter this, reduce your intake of carbohydrates and revisit the above. A supplement such as MCT oil or ketones can also help.
7. My urine smells fruity? Why is this?
do not be alarmed. This is simply due to the removal of the byproducts created during ketosis.
8. My breath smells. What can I do?
This is a common side effect. Try to drink water naturally flavored or sugarless gum.
9. heard ketosis was extremely dangerous. Is this true?
people often confused with ketosis ketoacidosis . The first is natural, while the second only occurs in uncontrolled diabetes.
Ketoacidosis is dangerous, but ketosis in a ketogenic diet is perfectly normal and healthy.
10. I have digestion problems and diarrhea. What can I do?
This common side effect usually happens after 3-4 weeks. If it persists, try to eat more high fiber vegetables. Magnesium supplements can also help with the constipation.
A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.
may be less suitable for athletes or those who wish to add large amounts of muscle or weight.
And, as with any diet, it will only work if you are consistent and stick with it in the long run.
That said, few things are as well tested in nutrition as the powerful health benefits and weight loss of a ketogenic diet.
This article was originally published on authoritynutrition.com
Posted in: Low-Carb Diet