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.
- 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