Sometime last year, I tried going on a keto diet for a a couple of months and it resulted in a flat tummy and shedding about 10 pounds (and exercising daily). Since then I have tried to maintain it but it’s so hard to totally abstain from carbohydrates like rice, and noodles especially when one is a Chinese (Fàntǒng) . Maybe you can have better success with more determination than me, so I share below all the information on the ketogenic diet that I have gathered from a few sources. I do realise that there’s much written information about this topic already but I just thought I would share with you a diet which is achievable. The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits. The keto diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits especially for those with diabetes. In fact, many studies show that this type of diet can help you lose weight and improve your health as it may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease. “Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread. What is ketosis? Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells. Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils. It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis. Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours. Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body. Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite. What are the benefits of ketosis? In the long term, it can suppress your appetite leading to a lower calorie intake. As well as contributing to weight loss, ketosis may have several health benefits, such as reduced seizures in children with epilepsy. The bottom line weight loss. lower blood sugar levels. reduced seizures in epileptic children. Different types of ketogenic diets There are several versions of the ketogenic diet, including: Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted Source). Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days. Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts. High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs. However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes. The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions. Ketogenic diets can help you lose weight A ketogenic diet is an effective way to lose weight and lower risk factors for disease In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet. What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake. One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet. What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels. How long does it take to start losing weight on keto? After your first week of following the keto diet, you will likely see a significant drop in weight. On a “normal” diet with a caloric deficit and regular exercise regime, most people can expect to lose one to two lbs a week, while those following a keto diet typically see a drop of anywhere from two to ten pounds. Ketogenic diets for diabetes and prediabetes Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function. The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome. One older study found that the ketogenic diet improved insulin sensitivity by a whopping. A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management. Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period. This is an important benefit when considering the link between weight and type 2 diabetes. What’s more, they also experienced improved blood sugar management, and the use of certain blood sugar medications decreased among participants throughout the course of the study. Other health benefits of keto The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy. Studies have now shown that the diet can have benefits for a wide variety of different health conditions:
Foods to avoid Any food that’s high in carbs should be limited. Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:
Foods to eat You should base the majority of your meals around these foods:
A Sample Keto Meal Plan for 1 week To help get you started, here’s a sample ketogenic diet meal plan for one week: Monday breakfast: veggie and egg muffins with tomatoes lunch: chicken salad with olive oil, feta cheese, olives, and a side salad dinner: salmon with asparagus cooked in butter Tuesday breakfast: egg, tomato, basil, and spinach omelet lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries dinner: cheese-shell tacos with salsa Wednesday breakfast: nut milk chia pudding topped with coconut and blackberries lunch: avocado shrimp salad dinner: pork chops with Parmesan cheese, broccoli, and salad Thursday breakfast: omelet with avocado, salsa, peppers, onion, and spices lunch: a handful of nuts and celery sticks with guacamole and salsa dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini. Friday breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries lunch: ground beef lettuce wrap tacos with sliced bell peppers dinner: loaded cauliflower and mixed veggies Saturday breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms lunch: Zucchini and beet “noodle” salad dinner: white fish cooked in coconut oil with kale and toasted pine nuts Sunday breakfast: fried eggs with and mushrooms lunch: low carb sesame chicken and broccoli dinner: spaghetti squash Bolognese Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits. For tons of recipes, check out these 101 healthy low carb recipes and this keto shopping list. Healthy keto snacks In case you get hungry between meals, here are some healthy, keto-approved snacks: fatty meat or fish cheese a handful of nuts or seeds keto sushi bites olives one or two hard-boiled or deviled eggs keto-friendly snack bars 90% dark chocolate full-fat Greek yogurt mixed with nut butter and cocoa powder bell peppers and guacamole strawberries and plain cottage cheese celery with salsa and guacamole beef jerky smaller portions of leftover meals fat bombs Keto tips and tricks Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can use to make it easier.
Tips for eating out on a ketogenic diet. Many restaurant meals can be made keto-friendly. Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables. Egg-based meals are also a great option, such as an omelet or eggs and bacon. Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs. At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream. For dessert, ask for a mixed cheese board or berries with cream. Side effects and how to minimize them Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts. There’s some anecdotal evidence of these effects often referred to as the keto flu. Based on reports from some on the eating plan, it’s usually over within a few days. Reported keto flu symptoms include diarrhea, constipation, and vomiting. Other less common symptoms include: poor energy and mental function increased hunger sleep issues nausea digestive discomfort decreased exercise performance To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs. At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction. Risks of the keto diet Staying on the keto diet in the long term may have some negative effects, including risks of the following: low protein in the blood extra fat in the liver kidney stones micronutrient deficiencies A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the keto diet. More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices. Supplements for a ketogenic diet Although no supplements are required, some can be useful.
Exercising while on a keto diet. The ketogenic diet may be better suited for low intensity, steady state forms of physical activity than high intensity bursts of exercise. Jogging, biking, rowing, and doing yoga are just a few examples of physical activities that may be especially beneficial on keto. While you can also include any other activities that you enjoy as part of your workout routine, you may find some high intensity exercises a bit more difficult on the ketogenic diet. Over time build up to a combination of weight training and cardio, aiming to exercise 3-5 times a week. In combination with a ketogenic diet, exercise will bring a whole range of complimentary health benefits and improve general wellbeing. Avoid hard training and high intensity bouts of physical activity when on a keto diet. But if you are already on a hard training and high intensity workout plan, it is recommended that you carb up about an hour before and after the workout,, as high intensity workouts require glucose energy. It’s recommended to sticking to low intensity, steady state activities during your workout is a simple strategy that can help maximize the many potential benefits of the ketogenic diet. Excercises that help burn fat. “After about 30 to 60 minutes of aerobic exercise, your body starts burning mainly fat,” says Dr. Burguera. (If you're exercising moderately, this takes about an hour.) Studies across the board show that running for just 15-30 minutes will kick-start your metabolism and burn some serious fat, both during and after the exercise itself. ... EPOC (refers to the elevation in metabolism - the rate that calories are burned), can last from 15 minutes to a whopping 48 hours; so that 30 minute run could keep you burning fat for 2 whole days. https://www.shape.com/fitness/tips/things-you-need-know-about-exercising-keto-diet https://www.healthline.com/nutrition/working-out-on-keto#best-exercises-for-keto Frequently asked questions
Here are answers to some of the most common questions about the ketogenic diet. 1. Can I ever eat carbs again? Yes. However, it’s important to significantly reduce your carb intake initially. After the first 2 to 3 months, you can eat carbs on special occasions — just return to the diet immediately after. 2. Will I lose muscle? There’s a risk of losing some muscle on any diet. However, protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights. 3. Can I build muscle on a ketogenic diet? Yes, but it may not work as well as on a moderate carb diet. For more details about low carb or keto diets and exercise performance, read this article. 4. How much protein can I eat? Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit. 5. What if I am constantly tired, weak, or fatigued? You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. A supplement like MCT oil or ketones may also help. 6. My urine smells fruity. Why is this? Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis. 7. My breath smells. What can I do? This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum. 8. I heard ketosis was extremely dangerous. Is this true? People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is usually fine for healthy people. Speak to your doctor before starting any new diet. 9. I have digestion issues and diarrhea. What can I do? This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies. The bottom line A ketogenic diet can be great for people who: are overweight have diabetes are looking to improve their metabolic health It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight. It may also not be sustainable for some people’s lifestyles and preferences. Speak with your doctor about your eating plan and goals to decide if a keto eating plan right for you. |
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January 2024
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