The ketogenic diet involves a very low-carb and high-fat diet that has some similarities with low-carb and Atkins diets. It entails a drastic reduction of carbohydrate intake and replaces it with fats. It is believed that reducing carbohydrates in your diet will place your body into a metabolic condition known as ketosis.
During ketosis, our body becomes efficient during the burning of fats to transform them into energy. The fats become ketones in the liver that supplies energy to the brain.
Ketogenic diet can result to massive reduction in blood sugar and insulin levels which give us plenty of health benefits such weight loss.
Kinds of ketogenic diets
- Standard ketogenic diet or SKD refers to very low-carb, moderate-protein, and high-fat diet. This type entails 75 percent fats, 20 percent protein, and 5 percent carbs.
- Cyclical ketogenic diet or CKD contains higher-carb refeeds like 5 ketogenic days followed by two high-carb days.
- Targeted ketogenic diet or TKD allows dieters add carbs around workouts.
High-protein ketogenic diet is similar to standard ketogenic diet but more of proteins. The ratio is usually 60 percent fats, 35 percent protein, and 5 percent carbs.
But take note that only the standard and high-protein ketogenic diets underwent studies extensively. The cyclical or targeted ketogenic diets have more advanced methods and generally used by athletes or bodybuilders.
Can ketogenic diet help individuals lose weight?
According to a study, ketogenic may aid in losing weight and reduce risks for diseases. Health professionals is likely to recommend ketogenic diet as low-fat diet plan, and for those who want to lose weight without counting calories or monitor food intake.
Another study showed results where people who followed ketogenic diet lost 2.2 times more weight compared to those on a calorie-restricted low fat diet. With ketogenic diet, triglyceride and HDL cholesterol levels have improved.
Ketogenic is believed to be more superior compared to a low-fat diet because of increase of protein which gives us a lot of health benefits.
Recommended foods to eat and avoid
Base your ketogenic meals with the following foods:
- Fatty fish including tuna, salmon, trout, and mackerel
- Meats like red meat, turkey, chicken, bacon, steak, and sausage
- Low-carb vegetables which includes most of green veggies, onion, tomatoes, peppers, and the like.
- Whole avocados or freshly-made guacamole
- Pasteurized or Omega-3 whole eggs
- Healthy oils, primarily extra virgin olive oil, avocado oil, and coconut oil
- Butter and cream, particularly those that are grass-fed, if possible
- Unprocessed cheese such as cheddar, goat, cream, mozzarella, or blue
- Nuts and seeds including walnuts, almonds, almonds, pumpkin seeds, flaxseeds, chia seeds, and the like
- Condiments such as pepper, salt, and healthy herbs and spices
Avoid or reduce intake of the following foods:
- Grains or starches like rice, cereal, pasta, and other wheat-based food products
- Sugary foods including fruit juice, soda, ice cream, smoothies, candy, cake and the like
- All fruits except for small portions of strawberries and other berries
- Low-fat or diet food products especially those that are highly processed and high-carbs
- Root vegetables and tubers like sweet potatoes, potatoes, parsnips, carrots, and the like
- Beans and legumes including lentils, kidney beans, peas, chickpeas, and the like
- Alcohol due to its carb content, those alcoholic drinks can throw you out of ketosis
- Sugar-free diet foods that contains high sugar alcohols which can affect ketone levels
- Unhealthy fats – restrict processed vegetable oils intake, including mayonnaise
- Some condiments or sauces which usually contain unhealthy fats and sugars
Bottom line is to base your diet mostly on whole and single ingredient foods with healthy low-carb foods.
Also read related article: Staying nourished and hydrated help weight loss