If you have been looking for different diets which are effective and trending now, you probably have heard about ketogenic diet as well. It has its share of the positive and negative media from both critics and practitioners. Well, to shed light if ketogenic diet really is for you, you might want to read on.
What is Ketogenic Diet?
There are different names for ketogenic diet. You might have heard from a friend mentioning keto, low carb, LCHF (low-carb-high-fat) and a lot more. Bottomline, it is famously known as “keto” diet. Why the name? It’s because of the natural process of the body: KETOSIS. This process happens when the body has low food intake and the body tries to cope with what’s happening to it.
Did you know?
The body stores fat because glucose is the first to be converted into energy. Glucose is produced when you eat foods which are high in carbohydrates. So, during ketosis, your body produces ketones. Being in ketogenic diet forces your body to be in this metabolic state.
In other words, while your body is in ketogenic diet you will lose weight.
Benefits of Ketogenic Diet
At first, keto diet can be energy consuming but the body knows how to adapt and once it has adapted to your regular routine in food intake, you will benefit from it. Below are just some benefits of ketogenic diet:
- Lose weight – This is going to be very obvious. Your insulin, which is fat storing hormones, level drops. The effect of this is that your body will burn fat!
- Increased Focus – When ketones are produced, it also helps the brain function better. Low carb intake means lesser chances of spikes in blood sugar. The result of this is improved concentration and focus.
- Increased Energy – So, your energy source is not just glucose, fats are burned instead. Fats are more effective molecule to burn. The science behind ketosis concludes that you feel “full” much longer and lessens your cravings to eat in between meals.
- Improve Blood Pressure – Many studies show that low carb diet reduces blood pressure. To know more, you might want to check out this article on the impact of ketogenic diet on cholesterol levels.
- Improve Skin Health – Another benefit is an improvement of overall skin health. Studies from National Center for Biotechnology Information (NCBI) show that skin inflammation and acne can be reduced with ketogenic diet. To check out facts you might want to read this conclusion from NCBI.
- Control Blood Sugar – The type of foods that you eat during ketogenic diet is naturally low in sugar. Studies show that keto diet is an effective way to manage diabetes or even prevent it.
So, if you are on the borderline of being diabetic or already a Type II diabetic, ketogenic diet might be the diet you are looking for.
What to Eat and Not to Eat
The idea is simple! You simply avoid most carbohydrates. Instead, you eat meat, fish, eggs, and natural fats! The key to a successful ketogenic diet is planning ahead! You should have a realistic diet plan.
The goal is to be in a ketogenic state as fast as you can. This means that the more restrictive you are of carb intake, the faster your body will go into ketosis. So, here are the foods that you should eat and should not eat:
Try These Simple MEAL PLANS
You may want to try these options for your first few days of the ketogenic diet. Dr. Axe recommends these food groups:
- Breakfast: Whole milk, yogurt (unsweetened), raspberries, with two eggs; or mushroom, feta omelet, spinach and keto coffee.
- Lunch: Oven-baked salmon with broccoli; or bacon, avocado, cheese and grape tomatoes.
- Dinner: Romaine lettuce with Caesar salad dressing, chicken, and bacon; or ground beef with onions and low carb tomato sauce; another option is grilled chicken with eggplant, zucchini, and tomatoes.
You can also take snacks!
- For Snacks: You can mix up turkey, bacon, lettuce, tomato, and avocado. Here’s a healthy Kale Avocado BLT Salad with complete ingredients and directions for preparation as recommended by Jessica Cording, MS, RD, CDN
Are There Side Effects?
Take note: You might experience some side effects which are common to people who are just starting keto. Some include cramps, constipation, heart palpitations, indigestion and keto rash. Before you start on this diet you might want to consult a doctor especially if you are diabetic.
On a Final Note
There is no need to count calories but track your progress, especially in the first 2 weeks. Be strict with your intake in the first month so that you will know if keto diet is actually working for you. Water is the best electrolyte supplement. Drink water to avoid dehydration.
Good luck with your keto diet!