Most of the people are not aware of what a Ketogenic Diet is? It is a very low-carb diet that turns a human body into a fat-burning machine. The diet has proven to have a large number of benefits including the weight loss, health, and improvement in energy. The benefits have been reported by the millions of people that have experienced them already.
This article will provide you all the information you need about the Ketogenic Diet. Ketogenic diet includes meal plans, recipes and a simple 2-week plan to get started. You’ll learn how to follow a ketogenic diet on the basis of real foods. This is the basic information you need for a successful ketogenic diet.
Let’s start from the very basic. What does the word “keto” mean? The word is derived from “ketones” that are the tiny fuel molecules produced by the body. These are alternative sources of energy when the body is running low on blood sugar or glucose. Ketones are produced as a result of lesser consumption of carbs and a moderate amount of proteins. These are produced from fats by the liver and then utilized as a source of energy by the body as well as the brain. The brain is believed to be a hungry organ that needs a lot of energy for its functioning. It needs glucose or ketones, not the fat.
How does a Ketogenic Diet work?
When you are on a ketogenic diet, the majority of the supply of fuel for your body comes from fat. The levels of insulin are decreased and body fat burns dramatically to provide energy. This is an easy way to access the unwanted fat and burn it down. It also is an effective method for losing weight. Moreover, there are a number of different benefits too like a continuous supply of energy, staying focused and alert, and less hunger.
The process of making ketones is said to be ketosis. Fasting is the super-fast way to get to ketosis but you can’t last forever. A ketogenic diet results in ketosis while you eat indefinitely. Through ketogenic diet, you can achieve ketosis without having to fast.
Who can’t do a Ketogenic Diet?
Although, the diet is safe there are certain people who can’t do a ketogenic diet. For example,
- If you are a diabetic and you are taking insulin.
- If you are on medication for high blood pressure.
- If you are a breastfeeding mother.
What do you have to eat on a Ketogenic Diet?
If you want ketosis to continue, it is better that you avoid eating too many carbs. Your carb intake should not exceed 50 grams per day of the net carbs. The ideal situation will be when the carb intake is below 20 grams. Remember that fewer the carbs you ingest, the more effective your ketosis will be. You can keep a check by counting carbs but if you stick to the foods and recipes recommended by us, you won’t have to keep a count.
Foods with lots of starch and sugar content like the bread, rice, potatoes, and pasta should be avoided. These are carbs rich food. Moreover, the food you eat should have fat content and moderately high proteins. Note that an excess of protein will be converted to blood sugar. Here is a rough guideline of your food intake,
- Around 5% of carbohydrates
- Approximately 15-25% of proteins
- About 75% of fat
Do not use sugar in your drinks. Cream or milk in a small amount of the tea or coffee is fine but do not take coffee latte.Wine is fine but only occasionally.
Diet Plans
There are recipes for about two weeks of a ketogenic diet for all three meals (breakfast, lunch, and dinner).
There is a 14-day Ketogenic Diet plan with 70+ recipes for ketogenic meals. Meal planner tools are available that will provide you the ingredients of your food, recipes and prepared meal plans for weeks like the dairy-free week, vegetarian, quick and easy weeks. You can also avail the option of changing your meal to any of the hundreds of recipes available. A Ketogenic meal plan of your own can also be created. Keep following us for more information on how you can lose weight in a healthy and effective manner.
Khalid Irfan is a Fitness expert who enjoys spending time in gym. He also enjoys being in the outdoors and exploring new opportunities whenever they arise as well as researching new topics to expand his horizons.
