What Is a Ketogenic Diet?

The ketogenic diet is a low-carb, high-fat diet with several parallels with Atkins and low-carb diets. This means drastically reducing and replacing carbohydrate intake with fat. A reduction in carbohydrates places the body in a metabolic condition, ketosis. When this happens, the body is exceptionally energy-efficient, consuming fat. It also converts fat into ketones in the liver, which can provide brain energy.

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet used mainly in medicine to treat difficult-to-control (refractory) epilepsy in children. Diet causes the body to burn fats instead of carbohydrates. Typically, the sugars in food are transformed into glucose, which is then transferred around the body and is especially important in fueling brain function. Moreover, if the diet includes no glucose, the liver transforms fat into fatty acids and ketone bodies.

Ketone bodies enter the brain and substitute glucose as an energy source. An elevated blood ketone level, known as ketosis, leads to a reduction in the incidence of epileptic seizures. Approximately half of children and youth with epilepsy who have tried some sort of this diet saw the number of seizures decrease by at least half, and the effect continues even after the diet is discontinued.

Some evidence suggests that adults with epilepsy can benefit from the menu and a less restrictive diet like a modified Atkins diet is equally valid. Potential side effects include constipation, high cholesterol, slowing growth, acidosis, and kidney stones.

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Different Types of Ketogenic Diets

Several ketogenic diet models, including:

·         The standard ketogenic diet (SKD): a low-carb, moderate-protein, high-fat diet. Generally, it contains 75% fat, 20% protein, and 5% carbs.

·         The cyclical ketogenic diet (CKD): This diet includes higher-carb refeed periods, including five ketogenic days, followed by two high-carb days.

·         The targeted ketogenic diet (TKD): This diet allows adding carbohydrates to workouts.

High-protein ketogenic diet: Contrary to a traditional ketogenic diet, this involves more fat. The ratio is often 60% fat, 35% protein, and 5% carbohydrates. Nevertheless, only healthy, high-protein ketogenic diets were extensively studied. Cyclic or tailored ketogenic diets are more sophisticated strategies for bodybuilders or athletes.

Health Benefits of Ketodiet

The ketogenic diet emerged as a way to treat neurological diseases like epilepsy. Studies have now shown that diet can benefit from many different health conditions.

·         Heart disease: Ketogenic diet can increase risk factors such as body fat, HDL cholesterol, blood pressure, and blood sugar.

·         Cancer: The diet is widely used to treat multiple diseases and delay tumour growth.

·         Alzheimer’s disease: Keto diet can reduce Alzheimer’s disease symptoms and delay its progression.

·         Epilepsy: Research has shown that the ketogenic diet can cause seizure reductions in epileptic children.

·         Parkinson’s disease: One study found that diet enhanced Parkinson’s disease symptoms.

·         Polycystic ovary syndrome: Ketogenic diet can help lower insulin levels, which can play a crucial role in polycystic ovarian syndrome.

·         Brain injuries: One animal study found the diet would reduce concussions and help recovery after brain injury.

·         Acne: Lower insulin levels and processed foods can help improve acne.

·         Diabetes: Keto can improve insulin sensitivity and fat loss, which is essential for people with type 2 diabetes.

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Foods to Eat on a Ketogenic Diet

Recently, the ketogenic diet became quite popular. Studies found that this low-carbon, high-fat diet is effective for weight loss, diabetes and epilepsy. There is early evidence that it can also be helpful for certain tumors, Alzheimer’s disease and other diseases.

A ketogenic diet usually restricts carbs to 20-50 grams daily. While this may seem daunting, many nutritious foods will easily fit in this way. Here are some healthy foods for ketogenic diets.

1.      Seafood :

Fish and shellfish are very keto-friendly. Salmon and other fish are high in vitamins B, potassium and selenium, but almost carbon-free. Nevertheless, carbs in various shellfish types vary. For example, while shrimp and most crabs contain no carbs, other shellfish do.

While these shellfish can still be included in a ketogenic diet, accounting for these carbs is essential when trying to remain within a narrow range.

In omega-3 fats, salmon, sardines, mackerel and other fatty fish have been shown to lower insulin levels and improve insulin sensitivity in overweight and obese people. Furthermore, the daily consumption of fish was linked to lower disease risk and better mental health. Try at least two servings of seafood regularly.

2.                  Low-Carb Vegetables:

Non-starchy vegetables are low in calories and sugars, but rich in nutrients, including vitamin C and minerals. Herbs and other plants produce fibre you don’t digest and eat like other carbohydrates.

Look at their digestible (or net) carb count, i.e. total carbs minus fibre. Many vegetables produce few net carbs. Nevertheless, eating one serving of “starchy” vegetables like potatoes, yams or beets could bring you over the entire day’s carb cap.

The net carb count varies from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts. Vegetables also contain antioxidants that help protect against free radicals, unstable molecules that can kill cells.

3.                  Cheese

Cheese’s nutritious and tasty. Thousands of cheese types exist. Luckily, they are all deficient in carbs and high in fat, making them perfect for a ketogenic diet.

One ounce (28 grams) of cheddar cheese contains 1 gram of carbohydrates, 7 grams of protein and 20% calcium RDI. Cheese is high in saturated fat, but the risk of heart disease has not increased. Yes, some studies suggest cheese can help protect against heart disease.

4.                  Avocados

Lawyers are incredibly healthy. 3.5 ounces, or about half of a medium avocado, contain 9 grams of carbs. Nonetheless, 7 are fibre, so its net carb count is only 2 grams.

Avocados are rich in several vitamins and minerals, including potassium, which may not be enough for many people. However, higher potassium intake can help facilitate the transition to a ketogenic diet.

5.                  Meat and Poultry

Meat and poultry are considered a staple culinary diet. Fresh beef and chicken are carbs-free and high in B vitamins and minerals, including potassium, selenium and zinc.

These are also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet. One study in older women showed that a diet high in fatty meat resulted in HDL cholesterol levels 8% higher than a low-fat, high-carb diet.

6.                  Eggs

Eggs are the planet’s healthiest and most versatile food. One large egg contains less than 1 gram of carbs and less than 6 grams of protein, making eggs an ideal lifestyle item.

Moreover, eggs have been shown to activate hormones that increase fullness and regulate blood sugar levels, leading to lower calorie intake for up to 24 hours. Eating the whole egg is essential, as most nutrients of an egg are contained in the yolk. It includes lutein and zeaxanthin, which help protect eye health.

7.                  Berries

Some fruits are too carbohydrate for a ketogenic diet, but berries are an exception. Berries have low carbs and high fibre. Raspberries and blackberries have as much fibre as digestible carbs. Such tiny fruits are filled with antioxidants to reduce inflammation and protect against disease.

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Foods to Avoid in Keto

Any food high in carbohydrates should be restricted or eliminated when attempting ketosis. Some of these foods are:

·         Sugary foods: Cake, ice cream, chocolate, coffee, fruit juice

·         Grains: cereals, pasta, rice, wheat-based foods

·         Beans: peas, legumes, chickpeas, lentils

·         Unhealthy fats: Restrict vegetable oil and mayonnaise.

·         Alcohol: Alcoholic beverages are high in carbs that can take the body from ketosis.

·         Low-fat packaged products: Such “diet” items are highly processed and typically pack a lot of carbohydrates.

·         Conditions and sauces: Most condiments and sauces contain sugar or unhealthy fats.

.     Sugar-free diet foods: These can be high in sugar alcohols that cause ketone levels. They’re also extensively processed.

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