How to Keto Diet

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Keto Diet/ Ketogenic Diet

A keto diet is also referred to as a low carb diet, where the liver produces ketones in the liver to be used as energy. It has different names – ketogenice diet, low carb diet, low carb high fat diet etc

When you consume something with a higher concentration of carbs, the body produces glucose and insulin

  • Glucose is the fastest and easiest molecule for your body to convert and use it as a fuel for energy. The body always prefer glucose over anyother molecule so that is the primary source of energy.
  • Insulin is produced to process all the glucose consumed and provide it to the rest of the body.

Since glucose is the primary source of energy, fats are not needed and therefore it is stored. On a daily basis, a high carbohydrate diet, the body will use glucose as the main form of energy. By lowering your carbs, your body is induced in the state of ketosis.

Ketosis is a process where the body intiate to help us survive when food intake is low. During this state, ketones are produced, which are produced from the breakdown of fats in the liver.

The primary goal of a properly maintained keto diet is to force your body into a metabolic state. It is not accomplished by lowering the calories but with the starvation of carbohydrates.

We have incredible bodies which can adapt to change – when you overload the body with fats and remove carbohydrates from your diet, it will utilize ketones as the primary source of energy. Perfect ketone levels not only benefit our physical form or weight loss but it can help us perform better mentally.

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Benefits of Ketogenic Diet

What to eat on a keto dietAmong weight loss, there are numerous benefits that come with keto. For starters, anyone can start keto by eating a low carb, high-fat diet. Here’s a short list of the benefits that can be achieved from a ketogenic diet:

Weight Loss

Obviously if body fat is being used as a source of energy, there’s definitely the advantage of weight loss. When under ketosis, insulin (Fat storing hormones) drop significantly which causes your body to burn fat.

Studies conducted prove that a ketogenic diet has shown better results as compared to low-fat and high-carb diets

Control Blood Sugar – Keto Diet

As keto naturally lowers blood sugar levels due to the types of foods, studies have shown that it’s a very effective to manage and prevent diabetes when compared with low-calorie diets.

Pre-diabetics or people who have type II diabetes should consider starting keto. We’ve seen alot of success with people with it.

Mental Focus – Keto Diet

Keto has also been proven to specifically increase mental performance.

As ketones are a great source of fuel for the brain. The low carb intake avoids the spikes in blood sugar. Combined, this can result in improved focus and concentration.

Studies have proven that fatty acid consumption impacts and benefits our brain function.

Energy efficency and normalized hunger – Keto Diet

By giving the body a better and reliable enegy source, the body feels more energetic during the day. Fats are proven to be a very effective molecule to burn as fuel.

Furthermore, food full of fat are more satisfying and ends up leaving the body in a statiated (Full) state for longer.

Keto helps to get rid of epileptic episodes

Keto has been used since the 1900s to treat epilepsy. It is still widely used for children to control epilepsy today. Moreoever, ketogenic diet offers excellent control for fever epileptic medications.

Studies have also shown significant lower epileptic episodes in adults who are on a ketogenic diet.

Keto Diet controls Cholestrol and Blood Pressure

Keto diets have been proven to improve triglycerid levels and cholestrol levels associated with arterial build-ups. A low carb and high fat diet shows a dramatic increase in HDL and LDL concentraion compared to low-fat diets.

Recent studies have shown better improvement in blood pressure for people who are under a state of ketosis. Blood pressure asscoaited with excess weight can also be controlled since keto tends to lead to weight loss.

Insulin Resistance

A huge amount of resarch suggests that ketogenic diet can help lower the insulin levels hence helping to cure type II diabetes.

Cure Acne by Keto

KETO DIETS CURE ACNE. A study proves that lesions and skin inflammation is significantly reduced during keto. Another study conducted shows probably connection between high-carb consumption and a spike in acne.

Since you can’t consume dairy products in KETO, the keto regime causes skin cleansing.


What Do I Eat On A Keto Diet?

Keto DietPlanning ahead is the key. For starters, a diet plan is a must. The more you restrict your carbohydrates (Less than 15 grams of per day), the faster the body will enter into ketosis.

Limit the carbohydrate intake which usually comes from vegetables, nuts and dairy products. Refined carbohydrates are an absolute NO NO (Bread, pasta, cereals). Same goes for starch (Potatoes, beans) and fruits.

Don’ts of a Keto Diet

The following items shouldn’t be taken

  • Tubers – Potato, yams
  • Fruit – Apples, bananas, oranges
  • Sugar – Honey, agave, maple syrup
  • Grains – Wheat, corn, rice, cereal

Do’s of a Keto Diet

Do consume the following items

  • Meats – Fish, beef, lamb, chicken, eggs
  • Greens – Spinach, kale
  • Vegetables – Brocolli, cauliflower
  • High Fat Dairy – Cheese, high fat cream, butter
  • Nuts and seeds – macadamias, walnuts, sunflower seeds
  • Avocado and berries – raspberries, blackberries
  • Sweetners – Stevia, erythritol, monk fruit
  • Other fats – Cocunut oil, high-fat salad dressing, saturated fats

Always remember that keto is a high fat diet, less protein, and very little or no carbs. Your macros should be round 70% fats, 25% protein and 5% carbohydrate


Anywhere between 20-30g of net carbs is recommended for everyday dieteing. The lower the carbohydrate intake and glucose, the better the overall results will be. If you’re following keto for weight loss, it’s always a brilliant idea to keep track of your total carbs and net carbs.

Protein is an absolute must in a keto diet.

So “What’s a net carb?”. Pretty simple, the net carbs are total dietary carbohydrates, minus the total fiber. It is recommended to keep the total carbs below 35 grams and net carbs below 25grams.

If you feel hungry throughout the day,  keeping snacks on you is always a good option. Nuts, seeds, cheese or peanut butter always helps.

 

Vegetables On A Ketogenic Diet

Keto Diet

Dark green is the best choice for vegetables. It’s always good to keep your meals with proteins along with vegetables and an extra side of fat. Steak cooked with butter and spinach suateed in olive oil is a very deliecious meal.

VegetableAmountNet Carbs
Spinach (Raw)1/2 Cup0.1
Bok Choi (Raw)1/2 Cup0.2
Lettuce (Romaine)1/2 Cup0.2
Cauliflower (Steamed)1/2 Cup0.9
Cabbage (Green Raw)1/2 Cup1.1
Cauliflower (Raw)1/2 Cup1.4
Broccoli (Florets)1/2 Cup2
Collard Greens1/2 Cup2
Kale (Steamed)1/2 Cup2.1
Green Beans (Steamed)1/2 Cup2.9

 

How To Get Into Ketosis

Keto Diet

Although sometimes it seems to be pretty straighforwards, but can be complicated for beginners. Here’s a summary of Do’s and Don’ts of a keto diet

  1. Restrict your carbohydrate. Most people focus only on net carbs, if you want great results, limit both the net and total carbs. A person should try to stay below 20 grams of net carbs and below 35grams of total carbs per day.
  2. Restrict your protein intake. If you’re on an atkins diet, limit your protein when you’re starting a keto diet. Too much of protein can lead to lower of ketosis. For weight loss, keep the protein between 0.6g and 0.8g protein per pound lean body mass.
  3. Fat is your friend. Fat is the primary source of energy on keto – so make sure you’re feeding your body enough of it.
  4. Drink water. A gallon of water should be taken. Staying hydrated and that to with a consistent amount of water will regulate vital bodily functions. Moreover, it also controls the hunger levels.
  5. Stop snacking. Weight loss tends to be faster if the body has less insuin spikes during the day. Unnecessary snacking leads to slow weight loss.
  6. Start fasting. Fasting is a great tool to boost your level towards ketosis.
  7. Start Exercising. Execerise is always good for the body. Consider adding in 20-30 minutes of workout a day. Weather it’s walking or going to the gym, exercise is always good.

 

 

How to know if you’re in ketosis

Blood strips or via urine is a effective way to evaluate if you’re in ketosis or not. The urine strips tend to be pretty inaccurate, whereas, blood strips are expensive.

However, there are some symptoms that usually let you know if you’re in ketosis:

  • Increased Urination. Ketogenic diets act as a diuretic, so you pee alot. Excess urination is a good sign.
  • Dry Mouth. The increased urination leads to dry mouth and increased thirst levels. That’s why it is of utmost importance that you should keep yourself hydrated at all times.
  • Bad Breath. We breath out acetone which is a ketone in the body. If you’re in ketosis, your breath may smell like a nail polish remover or like an over ripe fruit. This is usally temporary.
  • Reduced hunger and Increased Energy. If you’re in ketosis, you will feel less hunger and more energetic.

 

What happens to the body when on a Keto Diet

The body will go undergo imense changes when starting a keto diet. Your body is used to breakdown of carbohydrates rather than fats. All of a sudden, the body has to deal with little or no carbohydrates to immense fats, which in lay man terms means new enzymes formation for the consumption of ketones.

As the body becomes induced in a ketogenic state it’s going to consume the left glucose. This means your body will consume all the glycogen stored in the muscles which may yield in a lack of energy.

In the first week, many people report headaches, dizziness and aggravation. Mostly this is because of all the electrolytes being flushed out which explains why you loose weight in the first week of starting KETO. Be sure to drink plenty of water and replenish your sodium levels.

Sodium will help in water retention. Diziness, headaches during a ketogenic diet is referred to as “Keto Flu.”


 

Keto Flu

Keto flu is very common for beginners, however, it goes away after a few days. The reasons for keto flu are as follows:

  1. Keto helps you loose water weight. Since both electrolytes and water is lost from your body, it may cause dizziness. Replenishing electrolytes and drinking plenty of water can solve this problem.
  2. Your body is going through changes. Your body is used to high intake of carbs. Therefore, in keto, the body needs to create new enzymes to digest all the ketones.

 

Common Side Effects Of Keto Diet

Here’s a list of the most common side affects that people face when starting keto.

Cramps

Leg cramps are pretty common when starting a ketogenic diet. Usually cramps occur in the morning or at night, but it’s a minor issue. Lack of minerals, specifically magnessium leads to cramps.

Constipation

The most common cause for constipation is dehydration, which is common in keto because you tend to visit the bathroom alot. A fix for this is to increase the water uptake and try to drink atleast a gallon a day.

Fibers also help for getting rid of this problem. Getting in some quality vegetables will give alot of fiber to the body.

Heart Palpitations

Heart starts to beat a bit faster when transitioning to keto. Again, replenishing the electrolytes and taking alot of salt will stop the palpatations.

However, if the problem still persists, potassium supplements help.

Reduced Physical Performance

In the begining, you may see limitations in your performance. This is normal, your body is trying to adapt to the new enviroment. When your body shifts completely to ketosis and it gets used to being consumed to fats, all your strength will return to normal.

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