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Ketogenic Diet 101: A Beginner’s Guide

The Keto diet is gaining its popularity quite rapidly, especially when we talk about the medical community along with the fitness enthusiasts. This is mainly because of the amazing clinical evidence backing the health benefits of following the ketogenic diet. So, according to a research Keto-diet can help you with the following:

  • Reduces the Inflammation
  • Increases Metabolism
  • Enhances Cognitive Processes
  • Support Healthy Blood Sugar Levels
  • Initiates Weight Loss
  • Increase Longevity
  • Promotes Cardiovascular Health
  • Radiant and Glowing Skin

Technically Keto diet is a low-carb regimen, but there is a lot more to learn about it, especially in case you are planning to follow it. Here, in this write-up, we will help you to get a clear picture of what exactly is a keto diet and how it works including everything that will benefit you in the long-term.

So, let’s get started!

What exactly is a Ketogenic Diet?

Keto-diet is a low-carb diet that tends to prioritize the consumption of healthy fats along with proteins. If we highlight the physiological factors, then protein and fats are important for our body- We must eat them for survival. Somehow, carbs are not required that much because our bodies can survive without consuming them.

Video Source: Vox

So, by subsequently limiting the intake of carbohydrates, your body boosts the metabolism and related processes by initiating lipolysis. This process effectively breaks down the fatty cells from your body. As a result of lipolysis, your body starts producing ketones and enters a phase called ketosis.

DO’s and Don’ts in Keto Diet

Here, a standard online keto food tends to consist of around 10% of total calories daily intake from resources like green leafy veggies, non-sugary fruits, the limited amount of beans and pulses; around 25-30% of calories from the high-protein resources like meat, eggs, and more, and 65-70% of calories from resources like coconut, nuts, seeds, avocado, and more.

The above mentioned are the suggested proportions of macronutrients to be consumed as part of the daily diet. At times, most of us tend to consume 30-35gms of carbs every day to maintain ketosis.

Best Food Selections for the Ketogenic Diet

Generally, every meal of your keto diet should include proteins, fats, and high-fiber vegetables and fruits. We have listed a few comprise some of the best choices for the keto diet:

Typical Ketogenic diet consist of the following food resources:

  • Meat
  • Ground Beef
  • Freshwater Fish- Salmon or Tuna
  • Butter- Salt less or Natural
  • Eggs
  • Cheese
  • Nuts
  • Avocados
  • Seeds
  • Low-carb green vegetables- Beans, Bell Peppers, Zucchini, and more

Foods you should avoid on the Keto Diet

Generally, you should avoid the following resources while following the keto diet:

  • Starchy Vegetables like corn, Sweet Potatoes, Jackfruit, potatoes, etc.
  • Grains like rice, oats, pulses, and more
  • Trans-fats
  • Excess Sugar or added sweeteners
  • High-sugar fruits- Pears, Mangoes, Banana, and more
  • Soft drinks and packed fruit juices

What are the various types of Ketogenic Diets?

Well, there are many versions of a ketogenic diet and they are:

  • Standard Ketogenic Diet or SKD: This type of Keto-diet is very low in terms of carbohydrates with moderate amounts of protein and high in fats. SKD generally contains 75% of fat, 20-25% of protein and 5% of carbs.
  • Cyclical Ketogenic Diet or CKD: This diet consists of periods of high-carbohydrates, for instance- 5 days of ketogenic and 2-3 days of high-carb days.
  • Targeted Ketogenic Diet or TKD: This involved a keto-diet based around your workout style.
  • High-Protein Ketogenic Diet: This type is quite similar to the standard ketogenic diet, the only difference is that it contains high-protein foods. However, the ratio is 60% fat, 30- 35% protein, and very less amount of carbs.

Somehow, the only diet types that have been studied extensively are the SKD and High-protein keto diet snacks. Whereas, CKD and TKD are a little more advanced and are primarily used by the athletes and others.

Why Is The Keto Diet Good For Your Body?

  • Promotes Weight Loss
  • Radiant looking and glowing skin
  • Reduces the risk of cancer
  • Boost Cardiovascular health
  • Improves PCOS
  • Diabetes Controls

Supplements for a Ketogenic Diet

Even though there are no supplements required, but it can be a little useful if you consume the following:

  • MCT Oil: You can add MCT oil to your drinks or yogurt as it provides energy and helps to promote ketone levels.
  • Minerals: Minerals and added salt can be essential when starting the diet.
  • Exogenous Ketones: These types of supplements are known to increase the ketone levels in the body.
  • Caffeine: This can help you by keeping your energy levels, during workouts, and more.
  • Whey: You can add half a scoop of whey protein in your smoothies or shakes to increase protein intake.

If you are thinking of starting a keto-diet, just make sure to check with your doctor as well as a professional nutritionist before starting the same. In case you are following one, share your experience with us- We would love hearing from you!

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