he keto diet is one of the most popular diets today. Whether you are looking to lose weight or maintain a healthy lifestyle, this guide will help get you on your way. This blog post covers everything from what it is and how to start, to what food items work well with the keto diet.
What Is Keto Diet?
During the past years, the keto diet has a rapid growth. Yes, it is not only for weight loss! The goal of this article and the guide below is to help you get started with the Ketogenic Diet easily.
The Keto diet is also known as the ketogenic diet, and it's a low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets since they both advocate reducing carbs. However, unlike these other diets, you're not only cutting out carbs completely - but also some protein.
It was first introduced to the world in 1924, but its popularity has grown over the years. Nowadays, it's common to hear about the keto diet in fitness circles and among people who want to lose weight.
As we mentioned, the Ketogenic Diet is a low-carb, high-fat diet that shares many similarities with Atkins and other popular diets like South Beach. It's also different from most low-carb diets in that it eliminates both carbs and protein.
When speaking to the keto diet’s popularity, there are a couple of reasons why individuals take on this way of eating. For some people, the idea is appealing because they want to lose weight quickly with little effort, usually around 20 pounds. Others feel better after cutting out carbs and want to maintain or improve their mental clarity, sleep better at night, or feel less hungry.
Different Types Of Ketogenic Diets
People only know what is the keto diet is but does not know that there are several types of it. There are four types of keto diets which we will discuss in this article.
Standard Ketogenic Diet
This is also known as SKD, and it usually means a diet that contains 75% fat, 20% protein, and five to ten percent carbs (depending on the person's needs). The carbohydrate intake can be reduced to 20 grams or less per day, and this is done by limiting vegetables such as potatoes, peas, corn.
A study by the National Institute of Health in 2007 found that people who followed an SKD for six months lost more weight and showed improvements in their atherosclerosis.
However, some studies have shown little or no difference between SKD and low-fat diets over 12 weeks of follow-up. SKD might work better for those who have a history of medical conditions such as heart disease, high blood pressure, or type-two diabetes.
Targeted Ketogenic Diet
The TKD diet means a keto diet that contains 60% fat, 35% protein with five to ten percent carbohydrates.
The diet is designed for people who want to have more protein in their diet than just the traditional keto. It was created by Dr. Phinney and Dr. Volek from The University of Colorado at Boulder back in 1994, the low-carbohydrate diets were not very popular or well-known. It was designed for people with diabetes, but it's also popular among athletes and bodybuilders.
It’s important to talk to a doctor before you start the TKD diet, but it’s not as restrictive as what many people think because there are still carbs in the form of vegetables.
Cyclical Ketogenic Diet
The CKD diet means a keto diet that has periods of higher or lower carbohydrate intake. This became popular in the 1920s with the use of fasting as a treatment for epilepsy. The CKD diet is also sometimes called Intermittent-fasting ketogenic diet, Cyclical Ketogenic Diet Intermittent Fasting (CKDIET), or “Warrior” style intermittent fasting.
This is done in order to keep the body from getting into a state of ketoacidosis. This diet has been used successfully by people who are looking for rapid weight loss and as an aid in fighting diseases like cancer.
High-Protein Ketogenic Diet
This is also known as the HPKD, and it usually contains 60% fat, 35% protein with five to ten percent carbs depending on the person's needs. The protein intake in this diet can be increased to 30% of the total calories consumed.
This diet is mainly used for weight loss and physical endurance, as the protein can help with muscle building and recovery from exercise. The high amount of fat in this diet naturally suppresses appetite because it takes longer to digest than carbohydrates or proteins.
The HPKD is not recommended for people with liver or gallbladder disease, kidney disease, Type-II diabetes mellitus.
Keto Diet For People With Diabetes
People who are suffering from diabetes need to be careful about what they eat and when.
A keto diet is also a great option for people with diabetes because it has been proven that following this kind of diet can lead to weight loss as well as reduced blood sugar levels.
A strict diabetic diet plan can be life-threatening for people with diabetes, but the keto diet doesn't have that risk. This diet is perfect for people who need to cut carbs and sugar, but not too many calories.
The Power Of Keto Diet
The main principles behind this dietary lifestyle are restricting carbohydrates and increasing your intake of healthy fats such as omega-rich foods like avocados, olive oil, and nuts while staying away from sugar such as soda, sweets, and pastries animal-based fats such as butter.
The benefits of the keto diet are listed below:
When you're on a keto diet, you are consuming healthy fats that can be the source of energy levels. Healthcare professionals suggest that you get at least 30% of your energy from healthy fats.
Increased Weight Loss
A keto diet is a low-carb, high-fat diet that will help you lose your body fat and increase muscle mass in the right places. For people who are trying to lose weight or maintain their current weight, this can be an effective way to do so.
Increased Mental Clarity
For many people, the keto diet is not only about losing weight. It can also be used as a tool to help improve your brain function and decrease symptoms of depression and anxiety. A study on adults with epilepsy found that those who followed the keto diet had fewer seizures than those who did not stay in compliance with the diet.
Increased Physical Stamina
In addition to these mental benefits, there are also physical improvements for those on a keto diet. Increased energy levels can help you keep up with your day-to-day tasks and increase your overall physical stamina.
Reduced Health Risk Factors
The keto diet can help to reduce some health conditions like heart disease, diabetes, and more. Studies have also shown that it may help to reduce your risk for Alzheimer's Disease, Parkinson's Disease, and cancer.
Reduced Symptoms Of Depression
The keto diet is beginning to be recognized as a tool for weight loss and an effective way to treat mental health issues like anxiety or depression. At the same time, studies are beginning to show that following a keto diet may reduce symptoms of depression.
Reduced Risk For Type-II Diabetes
The keto diet can also help you prevent or control the onset of type II diabetes. With this disease, your cells stop responding properly and are unable to use insulin as intended. The ketogenic diet is being studied as an effective way to help reverse or prevent this process.
Reduced Hunger Cravings
A common myth about diets is that they lead people towards unhealthy eating habits like binging on junk food or other sweets. But this is not the case with a keto diet! Many people report that they have decreased cravings for unhealthy food and increased feelings of satiety or fullness after eating on a keto diet.
Improved Quality Of Life
Another benefit of the keto diet includes improved mental clarity, which can lead to better sleep patterns and fewer feelings of depression.
Starting Your Keto Diet Journey
Now that you know what is keto diet is and its benefits, you can now start your keto diet. There are many ways to go about this, so here is a step-by-step guide on how to start a keto diet:
The first thing you need to do before starting the ketogenic diet is to prepare. To get started, make sure that your kitchen has all of the ingredients and supplies that will be needed for following this way of eating. Stock up on fresh produce, low-carbohydrate fruits, and vegetables such as leafy greens, lean proteins like fish and poultry, eggs, bacon, or ham for breakfast if desired, high-quality fats such as olive oil and coconut oil in place of unhealthy cooking oils that might be found at the grocery store, healthy protein sources like wild-caught canned salmon and fresh seafood, low-carbohydrate substitutes for high-sugar foods like bread, pasta or potatoes such as cauliflower rice.
The second thing is to figure out what time of day you will be eating your meals. Eating ketogenic-style full time often means that a person’s first meal (or breakfast) may not contain any calories, so there are no carbs or protein being consumed at this point in the day. This type of meal is typically followed by an afternoon snack and then dinner with the rest of the day consisting of fat-burning, protein-heavy snacks.
The third thing to do is prepare your meals and plan out what you will be eating on a given day or week ahead. This can take some time at first but over time becomes easy as ketogenic recipes are often very simple often involving only a few ingredients and the ketogenic diet is all about meat, vegetables, healthy fats such as olive oil or coconut, low-carbohydrate fruits such as berries which are high in antioxidants.
The fourth thing you need to do before starting a keto diet is making sure that you’re drinking enough water. Without it, your body will become dehydrated and your energy levels as well. Drink at least half of the amount that you should be drinking on a daily basis to make sure that this doesn’t happen.
The fifth thing is to start with lower carb meals, and then increase them over time if needed once ketosis has been reached which can take a few days. The ketogenic diet has been shown to be beneficial for anyone who is looking to lose weight and maintain or achieve optimal health.
The sixth thing you need to do before starting a keto diet is considered your daily activities. If they involve any high-intensity exercises, it’s recommended that carbs be consumed beforehand to avoid any complications during the workout.
The seventh thing you need to do before starting a keto diet is to remember that this is not a quick fix for weight loss or health problems, and it’s important to make sure that everything else remains in balance with your life, including sleep. There are many ways of going about following a ketogenic diet, so you need to find what works for you.
The last thing is to drink plenty of water and stay active with your schedule. Consistency will lead to success in following a keto diet; it’s not something that can be done overnight or without careful consideration because there are many factors involved in how your body reacts, how you feel, etc.
Keto Diet Nutritious Food Checklist
Vegetables Keto Diet
The following are some of the vegetables you can eat on a keto diet:
- Brussels sprouts
- Bell peppers
Fruits For Keto Diet
The following are some of the fruits you can eat on a keto diet:
Keto Diet Animal Products
The following are some of the animal products you can eat on a keto diet:
- Chicken (skinless, with no breading)
- Turkey without skin or any unnecessary seasoning.
- Ground beef/ ground lamb cooked and packaged at home;
- Pork loin
- Tuna or other seafood without breading and less than two grams of carb per can.
Stop Doing These!
Avoid eating dairy products, especially if they contain lactose or milk sugar. Dairy can be hard for some people to digest and may cause stomach problems like bloat or gas.
- Avoid drinking fruit juice which contains plenty of sugar.
- Avoid eating a lot of saturated fats and oils - these are common in junk food, deep-fried foods, and processed meats like bacon or hot dogs. This too can lead to weight gain or stomach problems.
- If you're diabetic, avoid sugary drinks that contain high levels of fructose corn syrup which may drive your blood sugar levels up.
- Avoid drinking alcohol because it will cause you to eat more high-carb foods and can lead to weight gain or stomach problems like bloating. You should also avoid artificial sweeteners that are found in many diet drinks which may have negative effects on your insulin levels and blood glucose control.
- When drinking coffee, you should avoid adding heavy cream or sugar, which can be high in calories and carbs.
- Avoid eating too many snacks during the day, especially if they contain a lot of carbohydrate foods like crackers, chips, or pretzels. Eating small meals throughout the day is better for regulating blood sugar levels than consuming lots of snacks.
- Avoid eating too many processed foods like pasta, bread, and pastries - these are high in carbs and can lead to weight gain or stomach problems such as bloating.
- Try a keto-friendly snack instead of reaching for an unhealthy option that might have more calories than the meal itself when you’re hungry. Examples include cheese, hard-boiled eggs, a handful of nuts or seeds, some low-carb tortilla chips, and guacamole.
Is There A Secret About The Keto Diet?
Some people also feel that the ketogenic diet is a secret weight-loss tool because it can help to suppress appetite and control emotional overeating.
The truth is there is no secret at all about the keto diet. It is a low-carb, high fat, and moderate protein-based eating plan that helps you lose weight and keep it off long term with no calorie counting or food restriction.
The only way to succeed in this way of life is in its simplicity. Eat plenty of healthy fats like olive oil, butter, avocado, and nuts, moderate protein like eggs, meat, or fish.
Avoid sugar which is found in many processed foods such as bread, cereals, and soda pop. You can eat plenty of fresh low-carb vegetables but not too much fruit for the high natural sugars that occur there.
The keto diet is a way of eating that is high in fat, moderate protein, and low carb. With over 40 different variations on how to start the keto diet, you're sure to find one that works for your needs and lifestyle.
What Has The Keto Diet Taught You?
The Keto diet taught you that you have to be mindful of what you eat, drink, and even think. In addition, it taught you that your social life is not the only determinant for a fulfilled life. It can change you in a surprising and positive way if you are willing to give it a chance.
Eating healthy and exercising regularly is a must for any successful keto dieter, but it is not enough. You can’t just eat and exercise: you have to be mindful of your thoughts as well.
Keto teaches us that we need to slow down our lives to enjoy them more. It has also taught me the importance of having time by myself. After the keto diet, I can’t live without this precious time for myself.