What is a Ketogenic Diet? (or keto diet, for short)
The ketogenic diet is a term for a low-carb diet (Focuses on having meat, poultry, fish and eggs, and some nonstarchy vegetables in your diet), high fat that offers many health benefits.
Keto diet meaning is for you to consume more calories from protein and fat than from carbohydrates (Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products).
In fact, many studies found this type of diet can help you to lose weight and improve your health.
In a keto diet, your body became efficient at burning fat for energy. It also converts fat into ketones (Ketones are chemicals or also a kind of acid made in the liver) in the liver, which can supply more energy to the brain.
Due to low in carbs and a high-fat diet can cause a massive reduction in blood sugar and insulin levels. Which has numerous health benefits.
Foods to Eat on a Ketogenic Diet (keto diet menu)
The ketogenic diet recently became quite popular due to its very low carb, high-fat diet effective for health benefits like in weight loss, diabetes, and epilepsy (Epilepsy is a central nervous system disorder).
To have a keto diet plan you have to typically limit carbs to 20-50 grams per day or more less.
Here are top foods to eat on a ketogenic diet.
1. Low-Carb Vegetables
Non-starchy vegetables are low in calories and carbohydrate, but high in many nutrients which are required for a body like a vitamin c and several minerals are found in low-carb vegetables.
Examples:- Broccoli, Spinach, Avocados, Cauliflower, Kale.
This vegetable is also helps recovering from various health diseases like decreased cancer and heart disease risk.
Fish and Shellfish are a type of keto foods. Salmon and other fish are rich in B vitamins, potassium and selenium, and all of them are carb-free.
However, the carbs in different types of shellfish vary. For example, shrimp contain no carbs, but other shellfish do contain carbs.
But it is important to account for the carbs when you are trying to stay within a range of keto diet. Then these shellfish can still be included on a keto diet.
The carb count for 3.5-ounce (100-gram) servings of some popular types of shellfish.
At last, frequently eating fish as resulting in a decrease risk of disease and improved mental health. two servings of seafood recommended weekly.
Eggs are one of the best and healthiest food on earth.
One large egg contains less than 1 gram of carbs and around 6 grams of protein, because of these eggs are considered ideal for a ketogenic diet or lifestyle.
But eggs are also high in cholesterol, but it does not raise blood cholesterol levels in most of the people.
In fact, it found eggs appear to modify the shape of LDL (low-density lipoproteins) in a way that reduces the risk of heart disease.
Other Keto Diet Foods List
- Meat and Poultry
- Coconut Oil
- Olive Oil
- Peanut Butter
- Nuts and Seeds
- Butter and Cream
- Shirataki Noodles
- Dark Chocolate and Cocoa Powder
Types of Ketogenic diet
- Very-Low-Carb Ketogenic Diet (VLCKD): A standard ketogenic diet is a very low carb, moderate protein, and a high-fat diet. therefore VLCKD refers to a standard ketogenic diet.
- Cyclical Ketogenic Diet (CKD): The CKD diet, also known as carb backloading, involves 5 day ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): The TKD is similar to a standard ketogenic diet allows you to add carbs around workouts
- High-protein ketogenic diet: This is also similar to a standard ketogenic diet, but requires more protein with a ratio of 60% fat, 35% protein, and 5% carbs.
Who uses and should you try the ketogenic diet?
People generally use a ketogenic diet for the various purpose one of them are below.
- Lose Weight
- Healthy Life
- Heart Disease
- Acne Problem
- Cancer Patient
- Polycystic Ovary Syndrome
- Medical Condition like Epilepsy and Other Nervous System Disorders
There are more areas where people use to have a keto diet. But before having a keto diet talk to your doctor first to find out if it is safe for you to have a keto diet, especially if you are suffering from type 1 diabetes.
Ketogenic Diet Side Effects (Is Keto Diet safe)
When the keto diet became unhealthy, many studies found that ketosis itself is not normally harmful. But keto-type diets usually work only in the short term which can be unhealthy for health.
It seems that patients on low carb diets regain some of their weight with a year.
It’s also found that once your body enters ketosis, body also starts losing muscle and becomes extremely fatigued, and the body becomes weak.
You can face problems like constipation, indigestion or mild low blood sugar. A low carb diet can also lead to kidney stones or a high level of acid in your body. Other side effects may include headache, weakness, and irritability, bad breath, and fatigue.
Before starting a keto diet or any other type of diet first talk to your family doctor to find out if it is safe for you to have a keto diet, especially if you are suffering from any kind of medical treatment.