What Is A Ketogenic Diet? If you guys are here that means you are wanting to get in shape and you wanted to know more about Ketogenic Diet. Let’s start at the beginning.
What Is A Ketogenic Diet / Keto Diet?
A ketogenic diet is a low carb diet (5-10%), high fat (60-70%), and moderate protein (15-30%). Now if you are wondering that what is carbs then, it is nothing but carbohydrates.
Ketogenic Diet or Keto Diet is a diet you all must have seen followed by people who go to a gym. If you are thinking that this is only for gym rats then, you are wrong. It can be followed by anyone but you should do exercise regularly, only then you can see its effects. You must have joined your nearest gym and so to get better results you are looking for a diet plan to follow. The most common diet plan people follow to lose/gain weight is the Ketogenic diet. In a Ketogenic diet, the body produces ketones in the liver to be used as energy. And yes you can have fats in this diet and fat does not make you anyway fatter.
Who Invented A Ketogenic Diet?
Russell Wilder invented a Ketogenic diet. The ketogenic diet was invented in the 1920s. The ketogenic diet was invented as a treatment of epilepsy. In epilepsy patient, there is a low blood sugar level. Hence Ketogenic diet plan was created to trick the body for thinking if it is starving. So the patient followed low carb and high fat diet which cause Ketosis in their body. When the body is in ketosis state, it starts breaking down fat into ketones. Ketones are organic compounds. So now the body starts making energy from these ketones.
This clearly means in ketogenic diet our brain uses glucose either from carbs or from fats. Keto causes starvation in the body so it switches to fat for glucose production.
Benefits of a Ketogenic Diet
1. It helps in weight loss
A lot of work is required to turn your energy source from carbs to fats and protein. But with keto diet, one can speed up this process. Also, this diet is high in fat and protein so this diet will not leave you hungry.
2. It helps to reduce acne
As you know diet with high content of carbohydrates and refined sugar can alter the microflora of our gut and these things are correlated with skin and its related problems. So it can influence one’s skin health. A diet like keto can help to prevent acne. Although you are going to have high fat but healthy oils like olive oil can actually do reduce acne problems.
3. It helps to reduce the risk of cancer
One study has found that the Keto diet is very beneficial during chemotherapy. It causes more oxidative stress in cancer cells.
4. It reduces high blood sugar.
5. It helps to improve heart health
It can reduce cholesterol. A good cholesterol (HDL) significantly increase. This help in reducing bad cholesterol (LDL).
6. It can protect brain functioning
It provides some neuroprotective benefits.
7. It Improves women’s health
It helps to improve PCOS problems that most of the women face now a day. PCOS is a polycystic ovarian syndrome. It causes enlarged ovaries with a cyst.
8. It limits the growth of the tumor.
What to Eat on a Keto Diet?
Keto Diet Breakfast
- Egg omelet with spinach
- Oatmeal with some berries
- Mexican scrambled eggs
- Half fry egg
- Boiled eggs with some roasted veggies
- Salad sandwich
- Any seafood omelet
Keto Diet Lunch
- Chicken wings with some dressings
- Grilled fish with kale pesto
- Roasted veggies
- Chicken breast
- Cheesy paneer
Keto Diet Dinner
- Sesame chicken
- Creamy chicken bacon
- Oven baked chicken
- Chicken avocado
- Cumin spiced beef
- Pulses with veggies
- Seafood curry
Getting Started With Ketogenic Diet / Ketogenic Diet For Beginners
Do eat these
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy greens – spinach, kale, etc.
- Above ground vegetables- broccoli, cauliflower, etc.
- High-fat dairy – hard cheese, high fat cream, butter, etc.
- Seed like – macadamia, walnut, sunflower seeds, etc.
- Avocado and berries like raspberries, blackberries, and other low glycemic impact berries.
Few crabs are
- In grains – wheat, corn, rice, cereals, etc.
- In sugar – honey, agave, maple syrup, etc.
- In fruits – apple, oranges, etc.
- In tubers – potato, yams, etc.
Carbs are bread, pasta, cereals, potato, beans, legumes, etc. Just keep these things in your mind and try your own meal plan. Don’t try to be a campaign for the first week. Its ok to have a cheat day. Try with some small changes in your diets. Make it your lifestyle, not just a diet.
How To Get Into Ketosis?
7 Effective Tips to Get Into Ketosis
1. Minimize your carb consumption
having a low carb diet is the only way to reach ketosis as faster as you want.
The reason for this is it is when the body produces ketones in the liver to be used as energy. And yes you can have fats in this diet and fat does not make you anyway fatter.
2. Have coconut oil in your diet
Coconut oil has Medium Chain Triglycerides (MCTs). Unlike other fats, it is easily absorbed by the liver. So it can be used as energy source. It can be converted into ketones faster than other bad fats.
3. Increase your physical activity
If you eat carbs in a minimum of its quantity. The glycogen stored in our muscles reaches a low level. To response to this glycogen increase the production of ketones. It is used as an alternative source of energy.
4. Increase healthy fat in your diet
Eating healthy fat boosts up to the ketone level in our body. Ketogenic diet provides about 60-80% of calories from fat for various activities.
Have you ever heard about intermittent fasting? It basically means not to eat for a certain period of time. It is usually for 7 to 8 hours of not eating. Many people undergo mild ketosis during dinner and breakfast. Sometimes people try to fast for about 24- 48 hours of fasting before the ketogenic diet. It increases the rate of ketosis.
6. By Maintaining adequate protein intake
In ketogenic diet, protein intake should be adequate but should not be excessive. To maximize ketosis in epilepsy patient, person is restricted to both carbs and proteins.
But for most of the people restricting from proteins is not healthy. Amino acids are also important for gluconeogenesis. Gluconeogenesis is basically production of glucose. So proteins are also necessary for this diet. A person should take proteins in an adequate amount to make a sure healthy diet. It helps to gain weight and loss weight as well. In all it helps to get into perfect shape you have been dreaming of since years. It helps to maintain muscle mass. People who have been practicing gym to increase muscle mass tends to take a protein supplement. Best sources of proteins are fish, meat, chicken, pulses, paneer, etc. If you are looking for losing weight, you should make sure to have enough proteins because during weight loss both fat and muscle mass.
You can find your adequate amount of protein. It can be calculated by multiplying body weight (in pounds) by 0.55 – 0.77. so according to this person weighing 59 kg should take protein of 71-100 g.
7. Avoid having processed foods
In today’s world of food, most of the stuff are available with label heat and serve. These foods have preservatives. Processed foods can make you feel bloated no matter what you are eating. Although in many countries most of the people have switched their grocery this from vegetables to processed foods. Cut down all kinds of refined sugar.
How to Reach Ketosis in one day?
1. Change mealtime
The best way to increase the process of ketosis is having your meal before 6 pm. Though this treat sounds similar to you guys but trust me this really really works. The science behind that is when your body is digesting while sleeping can take away the reproductive hormones. This leads to stopping your body from healing. So it is better to have dinner before 6 pm.
2. Sleep early
Going to sleep before 9 – 10 pm. Going back to sleep switches off the adrenal gland off. We are anabolic when we are sleeping. So it turns to repair mode while sleeping. During 10 – 12 am there is surge of growth hormones so It can help in muscle building. Also turn off every blue light source from your eyes such as phone, laptop, lamps, etc. it can improve your sleeping habits. Blue light can trick our body that it is afternoon. So help yourself to sleep.
3. Do workouts regularly
People tend to skip workouts for about 2 weeks which is not good for a ketogenic diet. If you want your body to adapt to ketogenesis you need to be consistent with your diet and workout. Without workout you may lose weight but that would not be healthy if you are not working out. It will lose your muscle mass as well.
4. Eat huge breakfast
Having enough breakfast is necessary for a healthy diet. Many people think opposite of this. People have huge dinner instead of breakfast which causes stress to your body while sleeping. Your body gets busy in digesting food.
This tip is very important if you are a new person to keto diet.
Keep in mind that you are aiming to get full but not over ear the dinner.
5. Do fasting
It basically means not to eat for a certain period of time. It is usually for 7 to 8 hours of not eating. Many people undergo mild ketosis during dinner and breakfast. Sometimes people try to fast for about 24- 48 hours of fasting before ketogenic diet. It increases the rate of ketosis. Always break your fast around 2 – 3 pm with some good fat like MCT. MCTs are in coconut oil, butter, etc. MCT oil is absorbed quickly by the body and hence going straight to liver to be converted into ketones. Always choose extra virgin coconut oil or organic coconut oil. It contains lauric acid. It is the same lauric acid found in breast milk. It is antibacterial hence it heals our brain and gut.
Along with the tips mentioned above follow these five golden tips and you will start ketosis within 24 hours. Remember to work out regularly.
Here are 10 signs and symptoms of ketosis
1. Bad Breath
You can use keto side effects as its symptoms such as bad breath. People breath takes on a fruity smell during ketosis. This is because of increase in ketones in your body. Here the culprit is acetone. Acetone is giving you the bad breath. Acetones are present in our urine and breath. So consider ad breath as a sign of your diet. To solve this issue brush your teeth several times and use some sugar free gum to remove that smell away.
2. Weight loss
As I have said it several times that ketogenic diet will help you to loose some weight. You will observe fast weight loss during first week of keto diet. It is due to stored carbs and water in your body which is making you loose. After burning all your carbs, you will start burning fat. After initial loss of weight, you should continue losing it.
3. Blood sugar level
You will observe increase in ketones level in your blood. Your blood sugar level will decrease. Since your blood sugar level is helping you out to loose some extra weights this diet is preferably followed by people who are trying to loose some weight. This diet definitely needs enough time to work and show you results. Increasing MCT in your diet is very important for quicker results. Since in this diet our body surviving upon fat and its breakdown so it increases ketones level in the body.
one can detect ketones level by calculating amount of BHB. BHB is beta-hydroxybutyrate. It is the primary ketone present in our blood during ketosis. It can be calculated using specialized metres. In ketosis, blood has ketones ranging from 0.5–3.0 mmol/L. it is the most accurate way of measuring ketone level in your blood and track your ketosis.
4. Increased ketones level in urine and breath
There is an increase in ketones level in your urine and breath. So another way to measure would be a breath analyzer. Acetone is the main ketone. It is formed in the larger amount. So this can tell us whether we are on ketosis or not. And acetone is present in our urine. So a urine test can also tell us whether we are on ketosis or not. But it not that accurate in comparison to blood analyzer.
5. Decreased hunger
There is suppression of your appetite. This means decreased hunger. It significantly reduces the person’s appetite.
6. Increase in your concentration level and energy
You will observe the increase in your concentration level and energy. Initially, people tend to face keto flu. That is tiredness, feeling of sickness, etc. but in long term, it increases person’s energy because of increase in ketones and decrease in blood sugar level in the body.
7. keto flu
Initially, the person feels tiredness, low energy, sickness, etc. can also be considered as the sign of ketosis. We can consider as keto flu about which I told you earlier.
8. Decrease in performance
There may be decrease in performance. But this phase will pass out as your body will adapt to keto lifestyle.
9. Experience some digestive issues
The person may experience some digestive issues like constipation, diarrhea, etc. that may be because of the lack of diversity in your diet.
10. Face insomnia
The person can even face insomnia. Insomnia is lack of sleep or poor sleep. It is also one of common sign you will see in the initial stages.
Keto Diet and Macros
What are Macros?
Macros means macronutrients. In the context of our body macronutrients are carbohydrates, proteins, fats, lipids, etc. So you can say these are energy giving elements. Because in keto diet the person has to maintain a balance between carbs proteins and fats. Then your body will start ketosis and it turns your body into the fat burning machine.
Keto Diet Calculator / Keto Calculator
Here I would like to share some different formulas for macro calculations other than any online calculator. For example, 160 pounds is the weight of the person. The person here let’s say is a female of height 5’4”. She is in her late 20s. she is a working lady and doesn’t go to gym. Let’s say her name is Penny. She has about 30% of body fat and her goal is to lose some fat. According to this data, her BMR is 1467 kcal. And out of which her daily energy expenditure is 1614 kcal. So she should be eating about 90 g of protein which is about 360 calories, 20g of net carbs which have 80 calories and 86g of fat which has 774 calories. So total for the day should be 1214 calories. It is based on 5% carbs, 23% protein, 72% fat.
So it is low carb, adequate protein, and high fat. So now you can say you have an idea of how many grams of carbs, protein, and fat you should aim for. This way you can track your macros in keto diet. This data is for those who are looking forward for weight lose only. So to track your macros manually you should first identify your goal. Determine the amount of carbs, protein, and fat you need to eat. Calculate macronutrient profile of foods you would eat through its labels and ingredients. And create a specific meal plan for yourself. Planning meal is a very helpful thing to be consistent on this diet.
Types of Ketogenic Diets – SKD, CKD, TKD, HPKD
There are mainly four types of ketogenic diet
1. Standard ketogenic diet
Also known as SKD. It is a diet with 75% fat, 20% protein, and only 5% carbs
2. Cyclical ketogenic diet
Also known as CKD. It is a diet where the person has 5 days of the keto diet and 2 days of high carbs.
3. Targeted ketogenic diet
Also known as TKD. This diet will have carbs but only around workouts.
4. High protein ketogenic diet
Also known as HPKD. it is quite similar to standard keto diet but it has more amount of protein. That means the ratio would be 60% fat, 35% protein and 5% carbs.ketogenic
Ketogenic Diets and Physical Performance
This is true that no research has said that the keto diet is better for any high intensity, strength or power based sports. The science behind that is carbs basically helps to aid muscle growth after high-intensity exercise. Carbs promote recover, promotes the growth of insulin, it provides it fuel, it reduces muscle breakdowns and improves neural functioning.
But that does not mean keto is not good for high-intensity exercises. A diet with moderate carbs, higher protein can also promote muscle growth.
Exercise on Keto
More you will exercise along with keto diet will definitely help you to lose weight faster. So now let’s talk about exercise on keto one should do who is following the ketogenic diet. Since in keto diet you will be restricting your carb content so you will definitely need some guidance on which type of exercise on Keto. Here the muscles are limited to access of sugar. So high-intensity exercises can make you feel sick. So the solution to this problem is making sure you are eating the right amount of fat and protein. That is double your fat and protein content.
Types of exercise on keto diet. The workout style is divided into four types:
1. Aerobic exercises:
Aerobic exercise is also known as cardio exercise. It lasts over for three minutes. Cardio is fat burning so it is very friendly for keto dieters.
2. Anaerobic exercises
Anaerobic exercise is weight training. It is high intensity interval training. Carbs are fuel for such exercises. So for this kind of workout increase your carbs a little bit.
3. Flexibility exercise
Flexibility exercise is helpful for stretching of muscles, supporting joints and improving muscle range of motion. Yoga is a good way of a workout.
4. Stability workout:
Stability workout is a balanced exercise or core training. They help to strengthen muscles and control movement.
These are the 4 types of exercise on keto. These exercises will maintain performance and help you to gain muscle mass.
Keto Diet Side Effects
As everything in this world has its side effects. So similarly keto diet has its side effects. It is very trending these days among athletes. But it is kind of right as who doesn’t love fatty foods. But at the same time, there are some side effects. So there is some point for what happens to your body after a ketogenic diet: –
1. On a normal diet, you will eat enough carbs for your body to grab energy. But in this diet, you are eating minimal carbs. So during ketosis insulin level drops. But with lower insulin, your body will produce more fatty acids and hence it will make them burn fat more.
2. Another side effect would be you will lose your appetite. Means you will be less hungry. The protein you will be eating will make you feel really fill. So you can say keto diet can suppress your appetite.
3. Keto diet has a major side effect known as keto flu. So basically keto diet can make you feel sick. I will talk about this whole topic in next subtopic.
4. Your breath can smell weird. Usually, it starts smelling the fruit. It is due to more production of acetone. People in this diet prefer to carry mint. Some people may or may not suffer from bad breath during keto diet so it totally depends from person to person.
4. So keto diet can trouble your poop. I know it sounds sad but this is the most common side effect of keto diet. It can cause discomfort to your digestive system. It can cause constipation and other related problems.
5. The adaptation to this kind of lifestyle for your body is a big task. So this can slow down your body. You may feel fatigue. People might feel week during this diet.
What is Ketu Flu?
So when you are following a keto diet. It is normal to have a keto flu. Here is some information one must know who is experiencing keto flu.
Basically, keto flu is a collection of symptoms occurs during the keto diet. These symptoms are very similar to normal flu. It is caused as your body is trying to adapt a totally different lifestyle which contains very little carbs. So reducing carbs content makes the body to burn ketones for energy. Ketones are by-product of fat breakdown. Ideally, fat is reserved so when are no carbs your body will burn fat but in this diet, you are forcing your body to burn fat instead of carbs for glucose. This switch from carbs to fat is known as ketosis. The drastic reduction in carbs can make your body feel ill.
Keto Flu Duration?
it lasts for one week at least in most of the people. But since different people will have a different capability to adapt to something so some people can take more time to get recovered. Sometimes it lasts for several weeks. But this flu is temporary so one must move on with his or her keto diet. Please guys, don’t give up. These symptoms will decrease as your body will adapt to this new culture. So it can last from 1 week to 1 month depending on the person.
Ketu Flu Symptoms
Since switching you’re eating habits is a great change for your body. Low carb diet is a major change for your body. So your body definitely needs time to adapt to such a change. This is a transition period so this will cause you sickness. Symptoms of keto flu can vary from person to person. It can be severe and acute. Some may not experience any kind of flu during this period it totally depends on the person.
Few Ketu Flu symptoms are:
- Muscle soreness
- Stomach pain
- Difficulty sleeping
- Sugar cravings
Keto Flu Cure
symptoms of keto flu can disappear by itself but here are some tips to cure a keto flu.
1. Stay hydrated. It can reduce symptoms and eventually eliminate the keto flu. Drinking water with half a teaspoon of salt can make you feel relieved. Do this twice a day or more. Minimum of 3 liters of water every day is must.
2. Increase your fat intake. If increasing salt and water doesn’t work for you then increase your fat intake. A good keto diet requires enough fat and
3. Slow down. If nothing is working for you neither increasing fat nor water, then slow down your process a little bit. Moderate your carbs content.
4. Physical exercise. Lower your physical exercises
5. Have food. Don’t try to restrict yourself from food. Make sure that you are full after every meal.
Keto Diet Celebrities
Here is the list of celebrities who’ve tried or endorsed the keto diet:
1. Halle Berry
She is 51-year-old and she loves the keto diet. She is a big meat eater. She can’t feel full after eating those pastas. So keto diet worked very well for her. She takes healthy fats in her diet.
2. Kourtney Kardashian
She had a very positive experience with a keto diet. She started off because of her high level of mercury in her blood. Since then she is following this diet. She also encountered with keto flu but that doesn’t stop her.
3. Kim Kardashian
She lost 60 pounds after she had her son. That was possible through Atkins diet. Atkins diet is a form of keto diet only.
4. Vinny Guadagnino
He is such a big fan of keto diet that he dedicated his Instagram account to a keto diet. His Insta handle is @ketoguide.
5. Megan Fox
She is the mom of three children. She turned to keto diet to get her pre-baby body back.