Recently updated on May 13th, 2023 at 04:29 am
A ketogenic diet is very popular because of its health benefits. It is beneficial against many diseases such as diabetes, cancer, epilepsy, and Alzheimer’s disease and hence has dual benefits for people with such diseases. On the one hand, it helps to manage these diseases and, on the other hand, it also helps to manage a healthy weight.
What is a Ketogenic Diet?
A ketogenic diet works on the metabolic principle of ketosis. It is a natural process that occurs at a cellular level. Ketosis occurs when the body uses and breaks fats to gain energy. We may call it a diet with reduced carb intake and a fat richer diet.
Significance Of Ketogenic Diet
During the metabolic state of ketosis, the human body efficiently utilizes fats to make energy. Moreover, it also makes ketones a by-product in the liver. These ketones are beneficial for brain health. A diet relatively low in carbs causes a decline in blood sugar and insulin level, and in turn body shifts to available fats to gain energy and hence helps to manage diabetes too.
To gain benefits of a ketogenic diet and put your body in the state of ketosis, it is also important to manage a moderation in protein intake too. When taken in, excess proteins can easily be converted into glucose, thus slowing down the body’s transition to a state of ketosis.
Different Types Of Ketogenic Diets
The ketogenic diet can further be classified into four categories based on the different carb, fats, and proteins ratio. Let us quickly get through these types.
1. Standard Ketogenic Diet
This is the general type of keto diet. It comprises a very low carb diet with only 10% of an overall diet—a high-fat ratio of about 70% of diet taken and about 20% of protein ratio.
2. Cyclic Ketogenic Diet
As the name suggests, it comprises five days of keto diet accompanied by two days of comparatively high carb diet.
3. Targeted Ketogenic Diet
This is a ketogenic diet in which carbs can be added around workouts. This is usually used by bodybuilders.
4. High Protein Ketogenic Diet
This is closer to the standard ketogenic diet, but it has a little higher ratio of protein. In most of the cases, the ratio in this scenario is 60% fats, 35% proteins, and 5% carbs.
What Should I Eat?
As the plan suggests, you may opt for anything that is quite low in carb and high in fats. You may look to eat Meat, fatty fish, eggs, dairy products, nuts, seeds, healthy oils, low-carb vegetables. It is not just limited to these options; there are many other varied choices you may look to eat.
What Should I Avoid?
Foods that are high in carbs are certainly a no for you. High carb foods must always be avoided if you are undertaking a ketogenic diet. The most common foods to avoid include sugary foods, refined grains, starchy foods, fruits, low fats, and other diet products.
What Can I Drink?
An important question is about what to eat and avoid while undertaking a diet. However, less is known about what to drink. There is a lot you may find on what to eat and what to avoid.
1. Alcoholic Drinks
The key to keto-diet is a low-carb diet, and the same goes for alcoholic and non-alcoholic drinks. There is much variety of alcoholic drinks, and a general statement might not go for all. Champagne is mostly keto-friendly and can be taken. Low carb wines can be taken; however, it is important to avoid sweet wines.
These can be taken in moderation. Excess of these can, however, become hazardous for health and may even hinder weight loss. If you really struggle with dealing with addiction problems, then a comparison of alcohol rehab costs can provide a handy option to seek treatment from outside.
The best option to quench your thirst regardless of diet is water. You may take it cold and even hot. You may even take it plain, or you can add extra flavor to it with a couple of cucumber slices, some berries, and even a few drops of lemon. Water is the best way to hydrate the body, and it does not interfere with any diet plan.
Coffee is another beverage you can definitely take even with a ketogenic diet as it has no carbs. The only thing to take care of is to avoid sugar. However, small quantities of natural sweeteners such as honey or brown sugar may be added. Furthermore, a little milk and even cream can be added without any serious harm. However, if you have strict weight goals, then certainly give up on butter, cream, and oils.
Talking specifically about tea, there are varied options you may take tea. You can opt for black, green, and even herbal tea. Tea is a beverage again you can take as it does not interfere with any diet plans. The only thing to keep in mind is to take it without sugar. Adding sugar can increase the calorie count of this refreshing beverage.
5. Diet Soda
This can prove a better substitute for sugary soda drinks, especially for those who are new to diet plans. Like the ABC diet, in the keto diet too, you have to give up all sugary drinks, including diet sodas. The sugary taste of diet soda gives rise to more desire for sugary drinks, then this might not prove helpful for you.
6. Bone Broth
Bone broth is again a nutritious beverage, and it also provides vital electrolytes. Sipping on warm bone broth can prove refreshing for the body. Remember to use homemade fresh bone broth and not to take canned broth as it may have hidden salt or added starch in it.
A ketogenic diet leads to weight loss by taking the body to the state of ketosis. Food and drinks lower in carbs allow the body to utilize fats in order to gain energy. It is important to thoroughly know about the right food choices and the same implications for drinks. Only then desired results can be assured.
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