It might come as a surprise to you that ketogenic diet has been around for close to a century. It surfaced in the 1920s as a treatment for GLUTI deficiency such as epilepsy in children.
Subsequently, it came in handy in treating other series of disorder and pain.
What is Ketogenic Diet?
There is a lot of buzz around the ketogenic diet or keto diet these days; If you do not know much about what it entails, well here is to let you in on it.
Keto diet is one which involves the consumption of very minimal carbs and moderate protein while accommodating loads of fat. For clarity, I will rather depict the definition proportionally.
So basically, keto diet involves the consumption of 70 to 80 per cent of fat, about 20 per cent of protein and 5 per cent carbohydrate per meal. If you are familiar with low carbs diet and the Atkins diet, you will agree with me that they share some similarities to the keto diet.
Furthermore, the aim of a keto diet is to stir ketosis. The minimal carbohydrate intake of the keto diet allows the liver to breakdown fat into ketone bodies and fatty acids.
Also, in lieu of using glucose derived from carbs as a source of energy, a keto diet enables the body use fat as its source of energy. This process is known as ketosis.
Types of Keto Diet
The keto diet comes in variants which are as follows:
1. Standard Ketogenic Diet (SKD):
SKD involves the consumption of very little carbs, a moderate portion of protein and a sizable amount of fat. The proportional depiction above passes for an SKD.
2. Cyclical Ketogenic Diet (CKD):
CKD abides with the low-carb, moderate protein and high carb keto diet rule. However, CKD allows for high consumption of carbs at intervals.
3. Targeted Ketogenic Diet (TKD):
There is room for a reasonable intake of carbs with TKD. This is permitted given a surge in the amount of workout.
4. High-protein Ketogenic Diet:
The High-protein Ketogenic Diet is identical to the SKD. The only distinction is that the High-protein Ketogenic Diet accommodates more protein. In this case, the proportion per meal will be 5 per cent carbs, 35 per cent protein and 60 per cent fat.
The Benefits of Ketogenic Diet on Weight loss
Keto diet provides your body with the benefits associated with protein intake; keto diet allows for moderate consumption of protein. Protein has been linked to enabling weight loss.
The following are ways through which the consumption of protein aids weight loss:
• Increase in the level of satisfaction:
With an increase in satisfaction, hunger will be eliminated and there will be fewer reasons to consume more calories. This eventually results in a decrease in weight.
• The calories in protein are burnt in the cause of digestion and metabolism:
When calories consumed get burnt, there will be a reduction in the size of bodily weight.
• A keto diet allows for gluconeogenesis:
Gluconeogenesis is a process in which the fat and protein which makes up the bulk of a keto diet get used to fuel the body. This process also allows the body to burn calories daily.
• Keto diet works on your appetite:
A keto diet is effective in suppressing the appetite.
• Reduction in lipogenesis:
Lipogenesis is the means through which the body converts sugar into fat. However, the keto diet gives minimal room for the consumption of carbs. This grants the body access to less sugar which cannot be made into fat.
• A keto diet rapidly burns fat:
With a keto diet, your body increasingly burns fat even while undergoing rest.
Benefits of Ketogenic Diet on Diabetes
Weight loss aside, you can also dare to trust a keto diet to manage a diabetic condition.
The benefits of keto diet in managing diabetes are evident in the following factors.
• Enhanced sensitivity to insulin.
• Keto diet helps diabetic patients minimise their dependence on medication.
• With a keto diet, a diabetic person will experience lower blood pressure.
• Excessive weight has predisposed some people to diabetes 2. However, observing a keto diet helps to eliminate weight.
• Improvement in the blood sugar level.
Other Health Benefits of A Ketogenic Diet
Looking away from the benefits of a keto diet in achieving weight loss and managing diabetic conditions, there are other pools of benefits embedded in the keto diet.
Some of the other benefits of a keto diet are:
1. A rise in the level of body energy:
An increase in energy while observing a keto diet has been attributed to ketosis. In other news, fuelling the body with fat increases the level of energy therein.
Keto diet reduces susceptibility to type 2 diabetes and liver damaging diseases: The build-up of fat in the liver can trigger type 2 diabetes.
However, a keto diet eliminates liver fat thereby reducing the likelihood of developing liver damaging diseases and type 2 diabetes.
2. Better sleeping condition:
Reports of experiencing sound sleep has been made by quite a number of people on the keto diet. Although the early phase of the keto diet can be plagued with insomnia due to the adjustment of the body to ketosis.
3. Sharper brain:
Reduced sugar consumption enables the brain to operate better. This is because the keto diet allows the brain to derive its energy from ketones rather than glucose.
4. The stabilizer of bipolar condition:
Research has revealed that type 2 bipolar disorder can be made stable with a keto diet.
5. It reduces the risk of dementia:
Keto diet is proven to slowdown the aging of the brain. Older people on a keto diet are observed to possess better memory, which makes them less prone to join the statistics of individuals living with dementia.
Food to Avoid On a Keto Diet
There are certain foods you must brand “unacceptable” for the purpose of a keto diet. Generally, the fruits, drinks and food items to avoid are those laden with starch and sugar.
• Grains: Rice, millet, corn, wheat etc.
• Beans and legumes: lentils, pinto beans, black-eyed peas, kidney beans etc.
• Fruits: Bananas, oranges, pineapples, mangoes etc.
• Vegetables (Starchy): potatoes, yams etc.
• Sugary beverages
Food to Eat on a Keto Diet
Observing a keto diet will translate to the consumption of low-carb food.
• Low-carb vegetables: spinach, Brussels, cauliflower, kale etc.
• Seafood: crabs, oyster, tuna, catfish etc.
• Meat and eggs
• Nuts and seeds: Almond, cashew, hazelnuts, pecans, walnut, and sesame seeds etc.
• Dark chocolate
• Cream and butter
• Berries: strawberries, blackberries, raspberries etc.
Sample of Keto Meal Plan
In the light of the arrays of food to brand “unacceptable” in the course of a keto diet, it is absolutely fair to be frozen in deep thought about how to combine the list of food allowed on a keto diet.
This single day keto meal plan is a guide on how you can enjoy the experience of a keto diet.
Two eggs cooked with two spoons of cream. A cup of spinach combined with a tablespoon of coconut oil and a cup of coffee.
Settle for a nut and berries of choice.
Lunch: Tuna salad, prepared with mayonnaise.
Cauliflower combined with two tablespoons of heavy cream.
Healthy Keto Snacks
The fact remains that a keto diet has the capacity to suppress hunger. But this fact does not mean hunger will elude you the moment you sign up for a keto diet.
Healthy snacks can prevent you from giving in to the cravings for unhealthy alternatives. In fact, healthy diets are particularly helpful while on the move with no healthy meal in sight.
The following snacks are ideal for consumption while on a keto diet.
• High-fat cheese.
• Peanut butter.
• Kale chips
• Cheese tacos
• Boiled eggs
• Keto crackers
• Salad etc.
Tips for Eating Out on a Keto Diet
Maintaining any form of diet can be difficult when it comes to eating out. This is because eating out provides an expansive range of tempting food and drink options.
However, these tips will prevent you from cheating on your keto diet while eating out.
1. Be proactive:
Being proactive is visible when you take out time to scan through the online menu of the desired restaurant. This is a good way of discovering if the restaurant serves keto-based meals or not.
2. Avoid falling into the temptation of requesting starch:
This temptation is best fought by giving attention to what is best for you (fats, vegetables and protein). It is fine to request for more butter and dressing on your salad.
It is okay to have water along with the meal: Rather than skimming through the sugar component of available drinks, it is safer to settle for water. If available, coffee laden with heavy cream can be welcomed.
Side Effects of Keto Diets
For every good thing in life, there is an ever-present downside. Keto diet and its numerous benefits is not void of a series of unpleasant side effects. It is advisable therefore to be aware of the side effects that emanate from being on a keto diet.
Some examples are:
• Excessive Urination:
• Reduced blood sugar
• Bad breathe
• Cramps in the muscle
Tips for Minimising the Side Effects of a keto diet
The measures for curbing the side effects enumerated above are provided as follows
1. Excessive Urination: As soon as the body adjusts to ketosis, this side effect will become non-existent.
2. Drowsiness: The consumption of dairy and more greens, resolves drowsiness.
3. Reduced blood sugar: The extra effect of a reduction in the level of blood sugar includes hunger and fatigue. Pending the time your body adjusts to this side effect, consuming healthy snacks in addition to your keto diet will be of help.
4. Constipation: Constipation resulting from keto-diet can be resolved by maintaining hydration and eating an adequate quantity of food rich in fibre.
5. Bad breathe: Bad breathe can be eliminated with the consumption of sufficient water and an improvement in oral hygiene (endeavour to brush your teeth twice daily).
6. Muscle cramps: Drinking sufficient water, combined with salt, can relieve you of keto-induced muscle cramps.
Supplement for Keto Diet
To make up for the nutrients absent, in the keto-diet, supplements are essential. The following supplements will prevent your body from experiencing deficiency. They also spur the ketosis process.
• Keto multivitamin
• Fat digestive enzymes
• Multi collagen etc.
If you have decided to resolve your health and weight- related challenges with a keto diet, then congratulations are in order because you are on to something good.
I hope this article contributes to taking you to the destination you desire on your path to wellness.