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The Ketogenic Diet 2021 ( All you need to know about keto diet)

Keto Diet explained

The Ketogenic diet is a low carb, high fats diet. When you intensely reduce carbs intake replacing it with high healthy fats a metabolic state called ketosis is established in your body. A keto diet has many benefits such as weight-loss, better health and performance, losing excess body fat, reducing hunger, and improving type 2 diabetes or metabolic syndrome.

How does ketogenic diet work

When you are on a ketogenic diet your body, starts running on fat. You body starts producing ketones. Ketones are chemicals your liver makes. You produce them when you don’t have enough insulin in your body to turn sugar (or glucose) into energy. You need another source, so your body uses fat instead. This process of producing more ketones in the body is called being in a state of ketosis.

Below is everything you need to know about a Keto diet plan for beginners

What to eat on a Keto diet, keto diet food list

  • Low-carb vegetables: Vegetables are high in fiber, anti-oxidants and other nutrients that are essential for a healthy digestive system. Here are a few low carb vegetables options: asparagus, avocado, broccoli, cabbage, cauliflower, cucumber, green beans, eggplant, kale, lettuce, olives, peppers (especially green),2spinach, tomatoes and zucchini.
  • Avocados: Avocados are considered as healthy fats and since it contains omega-3 fatty acids. These fats can help lower cholesterol and improve heart health.
  • Cheese: most cheeses are low in carb and high in fats. As a result cheese makes a great keto food option in the ketogenic diet. in addition to that, its also a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc. Some examples of Ketogenic cheese are cottage cheese, cream cheese, feta, goat cheese, cheddar, blue cheese, parmesan and mozzarella.
  • Seafood: Seafood is a high-protein food. High in vitamins, minerals and omega-3 fatty acids. Here are some types of low card shellfish: clams, mussels, shrimp and oysters.
  • Eggs: Eggs are high source of protein and low in card with only just i gram of carb in a large egg. Eggs also stimulate feeling of fullness that makes them a great option for a ketogenic lifestyle.
  • Meat: Meat and poultry has high quality protein that helps to retain muscle mass on a low carb diet. Therefore, your keto meal plans should include meats such as chicken, pork and beef.
  • Nuts and seeds: This keto food option is high in good fats and low in carbs. Furthermore, nuts and seeds are high in fiber, which can help you feel full. Certain low carb options of nuts and seeds are, flaxseeds, chia seeds, almonds, pecans and walnuts.
  • Berries: Berries such as blueberries raspberries and strawberries are low in carbs and high in fiber. in addition they also prevent inflammation and so makes a great ketogenic food.

What not to eat on a ketogenic diet

  • Grains and starches: wheat-based products, rice, pasta, cereal, pancakes, cake and ice-cream.
  • Sugar and syrups: white sugar, brown sugar, maple syrup, honey, corn syrup.
  • Root vegetables: Potatoes, carrot, sweet potato, parsnip.
  • Soda: soft drinks, milkshakes, frappachinos.
  • Alcohol: Beers, Cocktails mixed with soft drinks and soda
  • Dairy products: Buttermilk, sweetened yogurt and milk.
  • Sauces: Jams BBQ sauce, ketchup are all high in carbs.
  • Nuts: Cashews and pistachios also contain high carb content.

Benefits of a keto Diet

  • Lose Weight : A low carb ketogenic diet can help you lose weight and also keep it off. When you are on a ketogenic diet, your insulin levels drops(insulin acts as a fat storing hormone). Low insulin levels will help you shred body fat faster and result in effective weight loss.
  • Ketogenic diet and Diabetes: A ketogenic diet stabilizes blood sugar levels and insulin. High insulin sensitivity can ultimately be beneficial to people with Diabetes type 2.
  • Lower chances of Heart diseases: Less  body fat, good cholesterol levels, reduced blood pressure, and regulated blood sugar can all factor in lowering the chances of heart dieses while following a keto lifestyle.
  • Lower blood pressure: High blood pressure can cause many problems such as heart diseases, kidney failure. A low carb diet can be very effective in regulating blood pressure.
  • Treating Brain disorders: The ketogenic diet can cure children of epilepsy. In one study, over half of the children on a ketogenic diet experienced a greater than 50% reduction in their number of seizures, while 16% became seizure-free.(An Overview of the Ketogenic Diet for Pediatric Epilepsy 2008) 

Risks of a Ketogenic diet

  • Constipation: Adjusting to a low carb diet can take time so you might experience some Digestive issues. Drink plenty of fluids and eat enough vegetables and consume good amount of fiber.
  • Bad breath: On a ketogenic diet, some people might experience bad breath which is due to higher levels of acetone, one of the ketones bodies. Keep a good oral hygiene and drink plenty of fluids.
  • Reduced physical performance: In some cases you might also experience less energetic since your body will be transitions on working on fats instead of carbs when starting a keto diet.
  • Irregular sleep
  • Increased hunger

Keto Snacks

  • Celery with salsa and guacamole
  • dark chocolate
  • cheese
  • full-fat Greek yogurt
  • Fermented vegetables
  • olives
  • Flax crackers with cheese
  • Chia pudding
  • Nuts
  • Mozzarella sticks
  • keto sushi
  • Lettuce chicken wrap
  • Keto Breads
keto fruits

Make sure to checkout this page for for a meal prep guide with over 100+ keto recipes.

Frequently asked questions

  • How many carbs on a keto diet?

First of all, YES you can eat carbs on a ketogenic diet, but in low quantity. The recommended carb intake per day to maintain a keto diet would be 15-30 grams.

  • Do you lose muscle on keto?

Yes, you might lose some muscle on a low carb diet. Therefore, make sure to consume your protein intake for the day .

  • Can i drink alcohol on keto diet?

Yes you can have alcohol on a keto diet. Although you will have to make sure that what you are drinking isn’t high in carbs such as beers or mixed cocktails. Some low carb alcoholic drinks would be dry-wine, champagne, Vodka soda, and whisky.

  • Should I be worried about the dangers of keto diet?

You might experience the “Keto Flu” when starting a keto diet. For more risks of ketogenic diet you can checkout this article explaining risks of keto.

  • What to eat on keto?

It is okay to be a bit lost when starting out a new diet and not knowing where to start. Here is a Keto cookbook with over easy 100+ recipes that you will be able to enjoy on a keto lifestyle.

  • Why am i exhausted on keto diet?

Tiredness, being fatigue, headache, and feeling feeling are all part of the Keto flu. On a ketogenic diet you insulin levels drop since you are in a state of ketosis. Make sure to drink plenty of water and also increase you salt consumption.

  • Why do I have bad breath?

Due to increased levels of ketones on a ketogenic diet, you might experience bad breath. Make sure you maintain oral hygiene.

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