Keto Diet

WHAT IS A KETOGENIC DIET

A ketogenic diet is any diet that causes your body to enter a state of ketosis.
Ketosis occurs when your body starts relying on oxidative metabolism and produces acetyl-CoA as a source of energy . your body converts acetyl-CoA into "ketones", which complete the "ketogenesis" process in the liver.

Ketogenic diet for weight loss
The "regular" ketogenic diet has moderate protein (10-20% of total calories), higher fat (50-70% of calories), and lower carbohydrate (10-30% carbohydrate).
These diets often put people into a state which is called "nutritional ketosis." In this state, blood levels of ketones are elevated slightly, to around 0.5 mmol/L. This level is much lower than starvation ketosis, which occurs due to long periods of minimal to no calorie intake, which increases blood ketones to ~3-4 mmol/L.
Nutritional ketosis is also not similar to ketoacidosis, a much different medical phenomenon where blood ketones can reach >7 mmol/L

Losing glycogen and water may lead to phantom weight loss
a ketogenic diet one of its prominent features is rapid loss in water weight Reducing carbohydrate intake can lower muscle glycogen to ~50% in as little as a few days, depending on your physical activity level.
As glycogen also stores water, your body will see a large drop in body water in the first few weeks, which also translates into a decrease in scale weight, but not a reduction in body fat.
Different types of ketogenic diets
The four commen ketogenic diet are:

• Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
• Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
• High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

How to follow ketoginic diet
list of food to avoid on a ketoginic diet:
Any food that’s high in carbs should be limited.

• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: wheat-based products, rice, pasta, cereal, etc.
• Fruit: all fruit, except small portions of berries like strawberries
• Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Low fat or diet products: low fat mayonnaise, salad dressings, and condiments
• Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: processed vegetable oils, mayonnaise, etc.
• Alcohol: beer, wine, liquor, mixed drinks.
• Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Foods to eat
the majority of your meals will contain these foods:

• Meat: red meat, steak, sausage, bacon, chicken, and turkey.
• Fatty fish: salmon, trout, tuna, and mackerel.
• Eggs: pastured or omega-3 whole eggs.
• Butter and cream: grass-fed butter and heavy cream.
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil, and avocado oil.
• Avocados: whole avocados or freshly made guacamole.
• Low carb veggies: green veggies, tomatoes, onions, peppers, etc.
• Condiments: salt, pepper, herbs, and spices.

Following ketoginic diet for a long period of time or consider it as a lifestyle diet is not recommended, here is some ketoginic diet side effects for long period of time:
Risks of the keto diet

• low protein in the blood.
• extra fat in the liver.
• kidney stones.
• micronutrient deficiencies.

Meal example:

• breakfast: omelet with avocado, salsa, peppers, onion, and spices
• lunch: Steak with Green salad
• dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini