All about Ketogenic Diet – How does it Work?
Ketogenic Diet – The world is full of different diets, and most of those diets are effective in helping you in your fitness goals. You can use any healthy diet in the world for your weight loss or muscle gain fitness goals.
In the 21st century, diet is usually associated with eating the right set of food items and weight loss. That assumption is somewhat true as most people who will be talking about diet are going to be from the fitness industry or fitness enthusiasts.
You might not see anyone who is not related to the fitness industry talking about their diet regularly. As we have already suggested, there are thousands of different types of diets available in the world, and the ketogenic diet is among the most popular ones.
If you are looking to start a ketogenic diet, then you are at the right place, as we are going to help you learn everything about the diet, starting from basics to advanced knowledge.
All about the Ketogenic Diet
The ketogenic diet is among the unique types of diets available in the world. Unlike any other diet, ketogenic diets ask everyone to eat food items that are high in fat.
It Is a very low-carb and high-fat diet that might offer hundreds of benefits. Several health experts around the world believe that the ketogenic diet is known to be beneficial in several medical conditions, including epilepsy, diabetes, cancer, and Alzheimer’s
In short, you are not going to eat carbohydrate-rich food items, but you will focus on fat-rich and protein-rich food items. This reduction in your carbohydrates and high levels of fats is going to put your metabolic state into ketosis.
Ketosis is a state where your body will start using fat as an energy source rather than carbohydrates. Under normal circumstances, our body is tuned to consume carbohydrates as a primary energy source.
With the help of a ketogenic diet, we control our carbohydrates below 5% of overall calorie consumption and increase the fat intake by multiple folds.
Food options for the Ketogenic Diet
The ketogenic diet is probably one of the most difficult types of diet available in the world. It is going to restrict you from eating a huge number of food items available easily in your household.
At the same time, you will have to eat food items that might not be available nearby your household. Another interesting thing about ketogenic diets is that you might have to compromise with eating outside as you might not be able to eat in the manner the diet demands.
Food items allowed in the ketogenic diet
Even though the list of food items available for you to consume during a ketogenic diet is a long one, it doesn’t mean that all these items will be available nearby your neighborhood.
- In meat items, you are allowed to eat red meat, steak, sausage, bacon, chicken, Turkey, and ham.
- You can also eat whole eggs and fish like tuna, Salmon, and Mackerel.
- You are also allowed to eat heavy cream, grass-fed butter, cheddar cheese, goat cheese, cream, blue cheese, and mozzarella.
- Dry food items such as almonds, walnuts, flax seeds, pumpkin seeds, and chia seeds should also be a part of your diet.
- Extra virgin olive oil and avocado Oil can be used in cooking.
- You are also allowed to eat low-carb vegetables such as tomatoes, onions, Peppers, green vegetables, etc.
These are among the most common food items allowed to eat during a ketogenic diet. You might think all these food items are not good as they are rich in fat, but we are trying to dominate our diet with fatty food items rather than carbs-rich or no-carb food items.
Food items to avoid in the ketogenic diet
Once we have talked about the food items allowed to eat in a ketogenic diet, now it is time for us to understand all the food items which are not allowed.
Yes, similar to any other diet in the world, some food items are not allowed to be eaten on a ketogenic diet. You must understand the major difference between both lists so that you can easily create your diet chart.
- First of all, you should make sure you are not consuming any sugar-rich food items, including sodas, fruit juice, ice cream, candy, and smoothies.
- Secondly, you should make sure you are not consuming any food item which is rich in carbohydrates.
- Food items, including whole wheat-based products, rice, pasta, and cereal, are usually rich in carbohydrates.
- At the same time, You are also not allowed to eat legumes, including kidney beans, lentils, chickpeas, etc.
Even if you are allowed to eat food items rich in fat, it doesn’t mean that you are supposed to eat unhealthy food items. Yes, some food items are not made with unhealthy fats, And you should avoid them under any circumstances.
First of all, you should make sure you are avoiding any vegetable oils while cooking your food. At the same time, you are also supposed to avoid sausages, honey mustard, ketchup, and mayonnaise.
At the same time, you should also make sure you are not drinking any alcoholic beverage, including beer, wine, liquor, and other beverages. All of these items are going to break your ketosis, and you will have to work again to push your body to the stage.
How safe is a ketogenic diet?
Once you learn about the basics of a ketogenic diet and you see that you are going to eat a huge number of food items with high levels of fat, the first thing that will come to your mind is its safety.
Despite its benefits, you should ensure your safety before starting and during any type of diet.
We highly recommend everyone start a ketogenic diet under the guidance of someone expert in this type of diet.
Yes, a ketogenic diet is a little bit of a difficult and dangerous type of diet. You should make sure you are starting your diet under the guidance of experts in the field.
Health experts in the world believe that ketosis is a state where your body might lose muscle, and you can experience extreme fatigue. You are going to focus on high-fat items that might lead you to several other medical complications.
Yes, a ketogenic diet is known to provide great benefits in several diseases, including cancer, but you should only start a ketogenic diet when you have support from experts.
- There are several risks of getting on a ketogenic diet, including huge stress on the kidneys. High-fat food items such as meat, eggs, and cheese are known to put pressure on the kidney, and it can lead to kidney stones.
- The ketogenic diet is also known to cause digestive issues and huge changes in gut bacteria. Sudden restrictions on carbohydrates and fiber can lead to digestive issues.
- As you are going to limit your cab consumption, it might also lead you to nutrient deficiency. It is a serious issue, and you should consult with your healthcare provider.
- Lastly, a ketogenic diet is also known to dangerously lower blood sugar levels. If you are among those people who are already struggling with low blood sugar levels, you should consult the probability of deficient blood sugar levels with your dietician.
Most health experts in the world suggest everyone start their first few weeks of the ketogenic diet under the keen observation of their healthcare provider. A ketogenic diet can be a little bit dangerous as it is known to cause the death of several people, including prominent Indian celebrities.
The probability of kidney failure is always going to be on its highest side as it is known to put greater pressure. People who are struggling with any previous medical conditions are suggested to consult the diet with their healthcare provider before starting.
Yes, there are several benefits of following a ketogenic diet, but the risk is as Bigger as the benefits. The risk of severe consequences is going to increase by multiple folds if the person is already struggling with any physical condition.
How to create a custom ketogenic diet?
Diet can be a little bit challenging for those who are going to start it for the very first time. There are 2 things you should be focusing on when it comes to picking an organic diet. First of all, you should make sure you are consuming around 0.8 grams of protein per pound of your body weight. At the same time, you should also make sure you are not consuming cabs more than 5% of your overall calorie intake. Once you combine these things, you will understand how much fat you should eat.