The Keto Diet: A Detailed Beginner’s Guide to the ketogenic diet
One of the most used alternatives when it comes to burning fat and losing weight quickly is the ketogenic diet. In this article, we will tell you all you need to know about the keto diet: how it is done and how its practice affects your body.
What is the ketogenic diet?
The keto or ketogenic diet is one that induces in our body a process called ketosis, which is the production of ketone bodies.
To achieve this process it is essential to minimize the proportion of carbohydrates, the nutrient that represents the main source of energy in our diet. In this way, the body is forced to use fats as an energy source, both those that we consume and those that we have stored in our bodies.
There will be so many fats that are metabolized to produce energy that the body will culminate in forming ketone bodies with them.
Classification of Ketogenic Diets
There is not a single type of ketogenic diet. There are a lot of different kinds of food that promote ketosis in the human body. However, they all have one characteristic in common: they greatly reduce carbohydrate intake, reaching proportions of less than 50 grams per day.
Following are 3 broad classes of the keto diet:
Standard Ketogenic Diet (SKD) This is for people who are familiar with the keto diet and want to strictly follow it. This diet contains quite a few carbs, a normal amount of proteinaceous foods, and lots of fats.
The Ratios will be like this:
- Carbohydrates: 5%
- Proteins: 20%
- Fats: 75%
Cyclic Ketogenic Diet or CKD is for the people who are relatively new and it is difficult for them to avoid carbs altogether. So they have a keto diet for 5 days followed by a 2 day relaxation period.
Targeted Ketogenic Diet (TKD) or targeted keto diet enables the people with extensive workout regimes to add carbohydrates around their workout sessions.
High Protein Ketogenic Diet The protein ratio in this diet is a little higher than the SKD.
The Ratios will be like this:
- Carbohydrates: 5%
- Proteins: 35%
- Fats: 60%
Health-related Advantages of Keto Diet
Carbohydrates are the body’s greatest source of energy, that is, the main providers of glucose. If we reduce them the body begins to burn fat and produce ketone bodies and this is the reason why the keto diet is so effective when it comes to losing weight.
You can lose weight and all the diseases associated with obesity with the help of this diet.
And the best thing is that you don’t need to starve or count your calories as this food is quite a full filling and satiable so you won’t feel like you are on a diet.
It is more effective than the low calories old school diet.
Since this diet decreases the weight so you can fight obesity-induced diabetes (type 2 diabetes) with the help of this diet. The affinity of your cells towards insulin also increases with the help of this diet.
It is beneficial for the patients of cardiac diseases, cancers, Alzheimer’s, Parkinson’s’ disease, and brain injuries as well.
A Complete Weekly Menu for beginners
When starting a ketogenic diet it can be very complex to solve breakfasts or snacks, as well as side dishes if we are used to eating fruits and vegetables, or various cereals.
So, to help you get started on the keto diet, we have sorted a list of food items that you can eat.
- Breakfast: Tea without sugar and souffle eggs with bacon
- Mid-morning: Handful of walnuts
- Lunch: Light tuna quiche
- Snack: Infusion without sugar with slices of cheese and ham
- Dinner: Roasted avocados with mozzarella, a small plum
- Breakfast: Fluffy omelet
- Mid-morning: half an orange and a handful of sunflower seeds
- Lunch: Baked chicken breast with morbier cheese
- Snack: Natural unsweetened yogurt with chia seeds
- Dinner: Baked salmon with nuts
- Breakfast: Baked avocado with eggs
- Mid-morning: Toasted pumpkin seeds or pipes
- Lunch: Roasted beef with boiled eggs. Half peach
- Snack: Plain unsweetened yogurt with chopped almonds.
- Dinner: Turkish eggs with yogurt
- Breakfast: Cloud bread with fresh cheese
- Mid-morning: A handful of dried fruits
- Lunch: Juicy baked chicken breast with 50 grams of lettuce with olive oil
- Snack: Creamy chocolate and avocado
- Dinner: Cod omelet
- Breakfast: Eggs in Serrano ham casserole
- Mid-morning: Plain unsweetened yogurt with sunflower seeds
- Lunch: Baked salmon with sesame crust
- Snack: Unsweetened cheesecake with one or two strawberries-only
- Dinner: Baked avocado with salmon and egg
- Breakfast: Sandwich bread cloud with fresh cheese and avocado
- Mid-morning: Natural unsweetened yogurt with two slices of diced fresh kiwi
- Lunch: Turkey curry
- Snack: Tea or coffee without sugar with slices of cheese and ham
- Dinner: Baked eggs over avocado with goat cheese
- Breakfast: Quick omelet with fresh herbs
- Mid-morning: Plain unsweetened yogurt with chopped almonds
- Lunch: Poached eggs with baby eels and prawns, apricot half
- Snack: Tea or coffee without sugar and pannacotta and cocoa
- Dinner: Eggs on a plate with sobrasada
Disadvantages and side effects
This diet is not free of disadvantages and side effects. Firstly, it is complex to carry out and requires professional supervision or enormous knowledge in nutrition for its implementation.
On the other hand, it is not a diet that we can carry out throughout life or that promotes healthy lifestyle habits. It does not constitute a balanced diet but rather offers an occasional and temporary alternative to lose weight and fat.
Because the brain must use ketone bodies to replace glucose, cognitive performance can be affected.
We can also experience bad breath, headaches, dizziness, and nausea, although these latter symptoms are rare and, if they occur, experience indicates that they disappear as the state of ketosis progresses over time.
In conclusion, the ketogenic diet is an alternative that, if well-controlled and planned, can be very helpful in burning fat and obtaining metabolic improvements, for this reason, many use it in the muscle definition stage. However, we can also resort to diets low in non-ketogenic carbohydrates that promote weight loss without our body entering ketosis and without the need for greater restrictions in the usual diet.