A ketogenic diet consists of low carbs and high-fat levels. The diet is said to help with weight loss and general well-being. It may help to reduce the occurrence of diseases such as diabetes, epilepsy, and cancer.
To start the diet, you need to reduce your intake of carbs and replace it with healthy fats. Reducing your intake of carbohydrates puts your body in ketosis.
Ketosis is a natural process where the body produces ketone bodies from the fat in your diet. Fat produces a big percentage of the fuel that your body needs to function. Your insulin levels go up and your body releases large amounts of fatty acids.
The fatty acids are transferred to the liver for oxidization where they are made into ketones. Ketones can produce energy in absence of glucose.
Health Benefits of Ketosis
Ketosis has therapeutic benefits. It can also be effective in treating the following conditions; cancer, heart disease, type 2 diabetes, metabolic syndrome, Alzheimer’s disease, acne, and Parkinson’s disease. It may be effective in reducing blood sugar levels and weight loss.
The diet does not have any serious side effects. It may cause headaches and fatigues for a short period. You must observe a strict ketogenic diet to induce ketosis.
What Should You Eat & Avoid While On The Ketogenic Diet?
If you are just starting the ketogenic diet, you may be unsure of what to eat. The most important thing to remember is that you should eat foods with low-carb content. The carb content should be less than 5%.
Such foods include; vegetables, fish, and eggs. Avoid starchy and sugary foods such as soda, beer, rice, and bananas. The following is a guide to help you identify the right foods.
Drinking plenty of water is good for your health. Water does not contain any carbs. It is a great addition to your keto diet. If you have a headache from the diet, you can add a little salt to the water. Tea and coffee are great choices too.
You should, however, avoid sugar and other sweeteners. Avoid beer, soda, and juices. You may, however, have a glass of wine once in a while. If you must have a soft drink, take the smallest can. Avoid diet sodas because they may trigger your cravings for sugary drinks.
They are, however, better than sugared sodas. Vodka, gin, and other spirits are okay because they do not contain any carbs.
Consuming meat is okay. The best meat for ketosis is organic and grass-fed. Consume meat in moderation. Too much protein may make it difficult for your body to go into ketosis. Avoid processed meats such as sausages.
Check the ingredients to ensure that every meat you take has less than 5% carb concentration. Increase your consumption of fish. Fatty fish such as salmon are the best choice.
You can eat your eggs as you like. You may choose to boil, fry, or scramble them. Find organic eggs if you can. Do not eat more than 36 eggs per day.
You can eat as many vegetables as you wish. You may serve them cooked or as salads. Some of the vegetables to enjoy during your ketogenic diet include; spinach, broccoli, cauliflower, and avocado. Vegetables that grow above the ground are perfect because they have a low concentration of carbs.
Vegetables that grow below the ground such as sweet potatoes are okay but you should consume them in moderation. Other vegetables that have a high carb concentration include red pepper, beans, tomatoes, and Brussels sprouts. Green cabbage is better for your ketogenic diet than purple cabbage. Consume green vegetables instead of vegetables with a lot of color.
You may season your vegetables using butter or ghee to increase your fat intake. Dip your vegetables in sour cream or cream cheese to make them more interesting and to increase your fat intake.
Reduce your intake of wheat. Wheat is not a vegetable. It has high levels of carbs. Avoid all wheat products including bread, pasta, and cakes.
You may consume moderate amounts of nuts. Consume nuts as snacks and do not do it often. Avoid cashew nuts as they have a high carb concentration.
There are different types of ketogenic diet including; the standard keto diet, high-protein keto diet, cyclical keto diet, and targeted keto diet. Standard keto diet is the most common. It has been proved to be effective in weight loss and other health benefits.