EVERYTHING YOU NEED TO KNOW ABOUT KETO DIET
A Keto diet is a kind of diet that is low on carbs and are high on fats.
It involves reducing of carbohydrate intake and replacing it with fatS. This reduction in carbs puts your body into a metabolic state known as ketosis.
Keto diet can help in losing weight.
This weight loss occurs due to the fats replacing the carbs.
Consuming a diet which has a high amount of carbs in it will put your body in a state to store fats, which isn’t the ideal type of diet you need in order to lose weight.
Due to the difficulty to lose weight on a diet high in carbs, keto diet was brought up which entails consuming a high amount of fats to replace the high carbs which when you consuming high fats your body now turn this fats in energy leaving your body with little fats to store which will help you lose a considerable amount of weight if you’re looking forward to lose weight.(Everything you need to know about keto diet)
Different Types of Ketogenic Diets
There are several versions of the ketogenic diet, including:
Standard ketogenic diet (SKD)
This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
Cyclical ketogenic diet (CKD)
This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD)
This diet allows you to add carbs around workouts.
High-protein ketogenic diet
This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
Benefits of going on keto diet
Low-Carb Diets Kill Your Appetite (in a Good Way).
Hunger is the single worst side effect of dieting.
It is one of the main reasons why many people feel miserable and eventually give up on their diets.
One of the best things about eating low-carb is that it leads to an automatic reduction in appetite.
The studies consistently show that when people cut carbs and eat more protein and fat, they end up eating much fewer calories.
Blood Pressure Tends to Go Down
Having elevated blood pressure (hypertension) is an important risk factor for many diseases.
This includes heart disease, stroke, kidney failure and many others.
Low-carb diets are an effective way to reduce blood pressure, which should lead to a reduced risk of these diseases and help you live longer.
Better mental focus
The problem with carbs as an energy source is that they cause your blood sugar levels to rise and fall. Because the energy source isn’t consistent it’s harder for your brain to stay focused for long periods of time.
When you’re in ketosis and your brain uses ketones as a fuel source, it has a consistent fuel source that it can rely on which means you can focus for longer periods of time.
You also don’t have a cloudy mind.
It’s really hard to explain the feeling because when you’re eating carbs you don’t realize that your mind isn’t at 100%. Once you’re in ketosis you will begin to see the difference, especially if you spend a day or two eating carbs again.
There are a number of different causes of acne, and one may be related to diet and blood sugar.
Eating a diet high in processed and refined carbohydrates can alter gut bacteria and cause more dramatic blood sugar fluctuations, both of which can have an influence on skin health. Therefore, by decreasing carb intake, it’s not a surprise that a ketogenic diet could reduce some cases of acne.
Low-Carb Diets Lead to More Weight Loss
Cutting carbs is one of the simplest and most effective ways to lose weight.
Studies show that people on low-carb diets lose more weight, faster, than people on low-fat diets… even when the low-fat dieters are actively restricting calories.
One of the reasons for this is that low-carb diets tend to get rid of excess water from the body. Because they lower insulin levels, the kidneys start shedding excess sodium, leading to rapid weight loss in the first week or two.
In studies comparing low-carb and low-fat diets, people on low carb sometimes lose 2-3 times as much weight, without being hungry.
Low-carb diets appear to be particularly effective for up to 6 months, but after that the weight starts creeping back up because people give up on the diet and start eating the same old stuff .
It is much more appropriate to think of low-carb as a lifestyle, NOT a diet. The only way to succeed in the long-term is to stick to it.
However, some people may be able to add in healthier carbs after they have reached their goal weight.
Triglycerides Tend to Go Way Down
Triglycerides are fat molecules.
It is well known that fasting triglycerides, how much we have of them in the blood after an overnight fast, are a strong heart disease risk factor.
Perhaps counter intuitively, the main driver of elevated triglycerides is carbohydrate consumption, especially the simple sugar fructose.
When people cut carbs, they tend to have a very dramatic reduction in blood triglycerides.
Compare this to low-fat diets, which can cause triglycerides to go up in many case.
Low-Carb Diets Are The Most Effective Treatment Known Against Metabolic Syndrome
The metabolic syndrome is a medical condition that is highly associated with the risk of diabetes and heart disease.
It is actually a collection of symptoms:
Elevated blood pressure
Elevated fasting blood sugar levels
Low HDL levels
The good news is… all five symptoms improve dramatically on a low-carb diet.
Unfortunately, the government and major health organization still recommend a low-fat diet for this purpose, which is pretty much useless because it does nothing to address the underlying metabolic problem.(Everything you need to know about keto diet)
How long it takes for your body to go into ketosis?
For your body to switch from using glucose to using ketones it should take about 48 hours which is two days.
Foods you should eat on a keto diet;
Below are the foods you should eat on a keto diet;
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.
Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.
Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber.
Most vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day.
The net carb count for non-starchy vegetables ranges 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, which are unstable molecules that can cause cell damage.
What’s more, cruciferous vegetables like kale, broccoli and cauliflower have been linked to decreased cancer and heart disease risk.
Low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, “zoodles” can be created from zucchini and spaghetti squash is a natural substitute for spaghetti.
Butter and Cream
Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving.
For many years, butter and cream were believed to cause or contribute to heart disease due to their high saturated fat contents. However, several large studies have shown that, for most people, saturated fat isn’t linked to heart disease.
In fact, some studies suggest that a moderate consumption of high-fat dairy may possibly reduce the risk of heart attack and stroke.
Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss.
Nuts and Seeds
Nuts and seeds are healthy, high-fat and low-carb foods.
Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases.
Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall.
Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.
Meat and Poultry
Meat and poultry are considered staple foods on a ketogenic diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc.
They’re 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 found that consuming a diet high in fatty meat led to HDL cholesterol levels that were 8% higher than on a low-fat, high-carb diet.
It’s best to choose grass-fed meat, if possible. That’s because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals.
Coconut oil has unique properties that make it well suited for a ketogenic diet.
To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.
In fact, coconut oil has been used to increase ketone levels in people with Alzheimer’s disease and other disorders of the brain and nervous system.
The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis.
What’s more, coconut oil may help obese adults lose weight and belly fat. In one study, men who ate 2 tablespoons (30 ml) of coconut oil per day lost 1 inch (2.5 cm), on average, from their waistlines without making any other dietary changes.
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free.
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do.
While these shellfish can still be included on a ketogenic diet, it’s important to account for these carbs when you’re trying to stay within a narrow range.
Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish.
Clams: 5 grams
Mussels: 7 grams
Octopus: 4 grams
Oysters: 4 grams
Squid: 3 grams
Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people.
In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health.
Aim to consume at least two servings of seafood weekly.
Avocados are incredibly healthy.
3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs.
However, 7 of these are fiber, so its net carb count is only 2 grams.
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier.
In addition, avocados may help improve cholesterol and triglyceride levels.
In one study, when people consumed a diet high in avocados, they experienced a 22% decrease in “bad” LDL cholesterol and triglycerides and an 11% increase in “good” HDL cholesterol.
Cheese is both nutritious and delicious.
There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium.
Cheese is high in saturated fat, but it hasn’t been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease.
Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition.
In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study.(Everything you need to know about keto diet)
Mistake you shouldn’t make when on keto diet.
They go all-in way too quickly
Going from a carb-heavy diet to full-on keto overnight can increase your chances of catching the keto flu, a common roadblock that leads many people call it quits. “The keto flu includes nausea, irritability, tiredness, lethargy, a queasy stomach, and sometimes loss of appetite, which usually occurs when the body is adapting itself and going into ketosis,” explains Aldaz. “Starting slow is key!”
With this in mind, Aldaz advises her clients to ease into ketosis by increasing fats and decreasing carbohydrates over the span of a couple days—and she urges them to stay hydrated during this process. If you do catch the keto flu, consider adding a few more healthy carbs to your meals, like fruits, veggies, or legumes. You may also need to add more fats to make up for any possible calorie deficiency due to the sudden lack of carbs.
Most importantly, don’t go throwing in the towel at the first sign of symptoms. “They usually go away in a few days,” Aldaz says says.
Ignoring Nutrient Density
Providing someone is eating low amounts of carbohydrate (<50 grams per day) and sufficient amounts of fat, it is technically a ketogenic diet.
However, this does not automatically mean this way of eating is healthy.
Like all diets, the respective health properties of a keto diet very much depend on the food choices you make.
In other words; a diet full of spam, hot dogs, processed ham, vegetables and soybean oil would be keto-friendly.
But it certainly wouldn’t be healthy.
On the other hand, a diet that emphasizes nutrient density ensures we have the requisite amount of nutrients to be healthy.
For instance, another keto-friendly day of eating may include oily fish, beef, cheese, eggs, leafy green vegetables, avocado, and extra virgin olive oil.
The macros would be similar to the first example, but it would also give us lots of essential nutrients and benefit our health.
They don’t eat enough fat
Yes, it can be hard to wrap your brain around a high-fat diet when you’ve been conditioned for years to believe that low-fat is best. But this is truly the crux of the keto diet. “A lot of patients forget to add sufficient fat to get into ketosis,” says Aldaz, who recommends a diet made up of 70% fat for most people. (For best results, however, you should determine your ideal macro ratio with a professional.) “Remember that this becomes your main source of energy, which the body breaks down and turns into ketones.”
Some clients, she says, ace the low-carb part but fall short on the fats. “Combination meals like chicken breast and spinach are low in carb and can be keto-friendly, but they are certainly not ketogenic if you don’t drench them in a fat like olive oil,” she says. “The golden rule is that all meals must be shining with good fats!” Would it sparkle under the lens of your KiraKira app? That’s the real test.
Not Enough Salt
When trying to get into ketosis, you might experience something known as keto flu. You’re not actually getting sick but you’ll begin to feel the symptoms of the flu-like fatigue and headaches.
Sounds miserable, right?
No worries, you can actually prevent this. The main cause behind these symptoms is a loss of electrolytes. You’re losing electrolytes because you’re drinking more water and are actually eating better foods that don’t contain artificial preservatives.
So what you need to do is ensure that you’re replenishing your body of its electrolytes and one of the easiest ways to do that is getting salt (sodium) into your system.
In the morning, I like to add chili garlic sauce or Sriracha to my meals since they have sodium.
I also have no problem adding salt to any foods that can use some extra seasoning.
Another benefit of consuming more salt is that your body can retain water a lot easier meaning less trips to the bathroom.
Another great way to replenish electrolytes daily is by adding Mio electrolytes to your water.
Fearing Protein (Because of Gluconeogenesis)
You shouldn’t eat much protein because it will kick you out of keto”.
A common claim that some people repeat over and over, and yet it is not really based on science.
First, this idea comes from the fact that the process of gluconeogenesis can convert glucogenic amino acids (among other things) into glucose.
In simple English, this means that our body can turn protein into glucose.
This biological process is a protective mechanism that can help us survive in times of famine or food shortage.
For example, if we require fuel, then our body can convert amino acids (or lean muscle tissue) into glucose.
However, it isn’t simply a case of more protein = gluconeogenesis = more glucose.
They ignore food labels
Stocking your pantry with keto-approved foods isn’t as easy as it seems, thanks to sneaky labels. When starting the diet, make sure to look past buzzwords like “sugar-free” and scan the nutrition facts instead. “Foods that contain sugar alcohols, many times labeled as sugar-free, can often interfere with ketosis since the body in general will absorb half of the sugar alcohols and metabolize them as a sugar while the other half goes unabsorbed,” she says.
Also take note of total carbohydrates and portion size, especially when it comes to nut butters. “Although they are high in fat, they still need to be portion-controlled,” she says. “And make sure you’re grabbing the natural types without any added sugars.”
Eating the Wrong Types of Fat
Over the past few decades, bad science and media headlines drove home the message that we should severely restrict our fat intake.
That advice was wrong, and we now know that many dietary fats are beneficial and that the dangers of saturated fat were very much an exaggeration.
However, this doesn’t mean that all fat is healthy.
Yes, mayonnaise is an acceptable food choice for ketogenic diets, and many people do eat it.
But the main ingredient in commercial mayo is soybean oil, which is a highly unstable and easily oxidizable processed vegetable oil.
Such oils have links to a variety of problems including oxidation issues, negative effects on vascular function, and inflammation.
Just like overall food quality matters, so does the quality of the fats we include in our diet.
Whole food fats and naturally occurring oils from olives, avocados and coconuts are all reasonably healthy when used correctly.
On the other hand, it is better to avoid industrially produced fats such as margarine, vegetable oils, and trans fat.
They aren’t patient with the process
If you took on the keto lifestyle with your BFF and find yourself wondering why she’s full of energy and you’re well, exhausted, it doesn’t mean you’re doing something wrong. “In general, the positive effects of the diet can vary from person to person and can be experienced at different times and different levels and intensities,” says Aldaz. While there’s no official time frame for noticing the benefits, many people bow out if they don’t see immediate improvements.
But by giving yourself ample time to adjust to the diet, eating appropriate healthy fats and monitoring how you feel, rest assured that you should start experiencing that keto high eventually. “Some may see changes within the first few weeks or the first month, while others might not see much until after 3 months—or even longer,” Aldaz points out.
And if you don’t, a medical professional or nutritionist can help you decide if the diet just isn’t going to work for you. Like dating, not every way of eating is going to be a match for every person—but know that there are plenty of other options out there if you’re just not that into keto.(Everything you need to know about keto diet)
Side effects of going on keto diet
There so many benefits you can get from going on a keto diet but it also comes with some side effects.
Here the side effects;
Low blood sugar level
Also known as hypoglycemia, low blood sugar is another common ketosis side effect when beginning a ketogenic diet, especially for people who were used to eating higher amounts of carbs each day.
When your body is used to intaking more carbs, it becomes accustomed to putting a certain amount of insulin out to handle the sugar.
So, when the amount of sugar intake is drastically reduced on a keto diet, it’s possible to experience short-term episodes of low blood sugar. That can make you feel temporarily tired, hungry, or shaky until your body adjusts.
As your body burns through the stored glucose in your liver and muscles within the first day or two of starting a ketogenic diet, you’ll be releasing a lot of water in the process. Plus, your kidneys will start excreting excess sodium as the levels of your circulating insulin drop.
Basically, you might notice yourself needing to pee more often throughout the day. But no worries; this side effect of ketosis takes care of itself once your body adjusts and is no longer burning through the extra glycogen.
Cravings for sugar
A great long-term benefit of the ketogenic diet is reduced cravings for sugar and other unhealthy foods. However, you might initially have stronger cravings for carbs during the transition period. This can last anywhere from one to two days to around three weeks. But stick it out! At the end, you’ll be pleased with the reduced, and often eliminated, cravings.
Some people have reported having trouble sleeping after beginning a ketogenic diet. If this sounds like you, it could mean your serotonin and insulin levels are low.
Try having a snack right before you go to bed that contains protein as well as some carbs to increase insulin and give your brain a nice dose of tryptophan, which is the precursor for serotonin, from the protein.
Another possible reason for impaired sleep could be increased intake of food rich in histamines, which can cause more anxiety and sleeplessness in some people. You can remedy this by eating less cheeses, avocado, bacon, and eggs, which contain a lot of histamines, and replacing them with more vegetables in your diet.
Loss of minerals when first starting the keto diet can cause muscle cramps, especially leg cramps, in some people. Like with other side effects we’ve mentioned, drinking lots of water and eating salt can help by preventing cramps and reducing mineral loss.
And again, if you need to, consider a supplement. Doctors Jeff Volek and Stephen Phinney, in their book The Art and Science of Low Carbohydrate Living, recommend taking three slow release magnesium tablets each day for 20 days, then reducing to one tablet each day after that.(Everything you need to know about keto diet)
How do you avoid these side effects of keto diet??
Drink plenty of water
Dehydration is quite common among people who begin with the ketogenic diet and is also related to other side-effects. Ensure that your daily water consumption is at least 2 liters a day.
Increase your salt intake
Loss of sodium occurs when you restrict the carbs consumption and it can also cause heart palpitations, fatigue, leg cramps and reduced physical performance. Try adding salt to a glass of water and your meals, especially in the first few days of the diet.
Add fiber to your diet
Digestive problems and especially constipation usually occurs to the lack of fiber in your diet. Consider eating non-starchy vegetables.nuts and seeds.
Try supplements. In case one or more side-effects persist, try magnesium supplements for low blood sugar and cramps or sodium and potassium supplements for better physical performance.