“This month’s diet is next month’s body…”
Are you planning to reach your goal body soon? Have you heard about the Ketogenic diet? If you haven’t, that’s fine because we are going to tell you everything about the same! Once you have understood the intricacies of following a Keto diet, you can take a call depending on your requirements.
However, before we begin discussing the keto diet in detail, you need to figure out if your body is prepared to be on a diet. There are so many health implications associated with going on any diet, no matter how healthy it seems to be. Thus, if you are here, we will simply assume that you are prepared mentally and physically to be on a diet!
So without wasting any further time, let’s jump into a detailed study of the Ketogenic diet and related themes!
What Is Ketogenic Diet?
If you are wondering what is a ketogenic diet, it is a diet that is low on carbs and high on fat while offering several health benefits. There are so many studies out there that say that this revolutionary diet can not help you to get rid of those unnecessary pounds but also boost your health.
There are studies that also indicate that this diet can also prove to be highly beneficial against other health problems like.
The Ketogenic diet has several similarities with another popular diet known as the Atkins Diet. In this diet, the amount of carbohydrates in your body is reduced drastically and simply replaced with fat. When there is a reduction in carbohydrates, naturally, your body’s metabolism improves. This new and improved metabolic state is known as Ketosis.
After reaching a state of Ketosis, your body’s fat-burning efficiency increases, and so does your energy in the process. The fat is then simply converted into ketones inside your liver, which in turn supplies energy to your brain.
Read More: The Benefits of Maintaining Your Weight
Types Of Ketogenic Diets:
“I’m not dieting. I’m changing my lifestyle..”
Now that you have a fair idea about what is ketogenic diet let’s find out the different types of the same. Thus, the different types of Ketogenic diets are as follows.
1. Standard Ketogenic Diet
Under the Standard Ketogenic Diet or SKD, the carb intake is kept very low, protein intake is kept moderate, and fat intake is kept high. Typically, the SKD contains.
- Carbohydrate - 10%
- Protein - 20%
- Fat - 70%
2. Cyclical Ketogenic Diet
Under the Cyclical Ketogenic Diet or CKD, people usually go on 5 to 6 ketogenic days, which is then followed by a period of 2 to 3 high carbohydrate days.
3. Targeted Ketogenic Diet
The Targeted Ketogenic Diet or TKD is another form of this revolutionary diet that allows users to add carbohydrates in and around their workout routines.
4. High Protein Ketogenic Diet
The high protein ketogenic diet is pretty similar to the standard version of the same, but it just includes a higher percentage of protein intake. Typically, the high protein ketogenic diet contains.
- Carbohydrate - 5%
- Protein - 35%
- Fat - 60%
Unfortunately, only the high protein and standard versions of this diet have been studied extensively. The other versions, like the targeted and cyclical diets, are more appropriate for athletes as well as bodybuilders.
Health Benefits Of Ketogenic Diet:
“You can’t exercise your way out of a bad diet…”
Looking for your essential guide to living the keto lifestyle? Did you know the diet has several other health benefits other than helping you burn some carbs? Scroll down and find out the benefits of following a keto lifestyle!
- Heart Disease - A Keto lifestyle can improve upon risk factors in your body like blood pressure, blood sugar, body fat, and the like.
- Cancer - Currently, a ketogenic diet is being used for monitoring its effects on cancer patients since it might be able to slow down the growth of tumors.
- Alzheimer’s Disease - Numerous studies have pointed out how the keto lifestyle can lower symptoms related to Alzheimer’s disease, and not just that, it also reduces the progress speed of the same.
- Epilepsy - Research on the issue has indicated how a ketogenic diet can reduce seizures significantly in children who have epilepsy.
- Parkinson’s Diseases - Although this one still needs plenty of research, it was found recently that the Keto lifestyle can also improve your symptoms related to Parkinson’s Disease.
- Polycystic Ovary Syndrome - Since the ketogenic diet lowers insulin levels, it can also help you if you have Polycystic Ovary Syndrome.
- Brain Injuries - there are some studies that point out how a keto lifestyle can help people overcome some trauma related to brain injuries.
How To Do A Ketogenic Diet?
If you are still reading this, it’s obvious you are here for the complete ketogenic diet for beginners. So scroll down and find out what food to eat, what food to avoid, and a surprise bonus section!
Foods You Must Avoid:
When you are on a ketogenic diet, try to avoid food that is high in carbohydrates. Naturally, there are some food alternatives that must be avoided. These are as follows.
- Sugary Foods - Soda, Smoothies, Candy, Cake, Ice Cream, Fruit Juice.
- Starches Or Grains - Rice, Cereal, Pasta.
- Fruits - all fruits excluding berries.
- Legumes Or Beans - Lentils, Chickpeas, Peas, Kidney Beans.
- Tubers And Root Vegetables - Potatoes, Carrots, Sweet Potatoes, Parsnips.
- Diet Or Low-Fat Products - Salad dressings, Mayonnaise (low fat), Condiments.
- Some Sauces Or Condiments - Barbecue, Teriyaki, Ketchup, Honey Mustard.
- Unhealthy Fats - Mayonnaise, Vegetable oils (processed).
- Alcohol - Beer, Liquor, Wine, mixed drinks.
- Sugar-Free Food For Diet - Sugar-free syrups, candies, desserts, sweeteners, puddings.
Foods You Must Eat:
If you have been looking for a ketogenic diet food list pdf, then the section below would prove to be very beneficial for you since this is exactly what you should eat while on a ketogenic diet. The food you must eat if you are following a keto diet is as follows.
- Meat - Steak, Ham, Turkey, Bacon, Sausage, Chicken, red meat.
- Fatty Fish - Mackerel, Trout, Salmon, Tuna.
- Cream And Butter - Grass-fed heavy cream and butter.
- Eggs - Omega-3 or pastured whole eggs.
- Cheese - Unprocessed cheese (goat, cream, cheddar, mozzarella, blue).
- Vegetables (low on carbohydrates) - Tomatoes, Peppers, Onions, green vegetables.
- Seeds And Nuts - Walnuts, Chia seeds, Almonds, Flaxseeds, Pumpkin seeds.
- Healthy Oils - Avocado oil, Oliver oil (extra virgin).
- Condiments - Herbs, salt, pepper, spices.
Bonus Section: Sample Ketogenic Diet Plan For One Week
Before committing to a 30 day ketogenic diet plan pdf free version downloaded from the Internet, check out a sample plan for a week.
Egg muffins, tomatoes
Chicken salad (made with feta cheese, olive oil, olives)
Salmon and asparagus (cooked with butter)
Eggs and tomatoes/basil and spinach omelet
Peanut butter, almond milk, spinach, Keto milkshakes (Stevia shake), cocoa powder, sliced strawberries
Cheese-shell tacos and salsa
Chia Pudding (made with nut milk and topped with blackberries and coconut)
Avocado shrimp salad
Pork shops served with broccoli, Parmesan cheese, salad
Omelete made with salsa, avocado, onion, peppers, spices
Celery sticks, nuts, guacamole, salsa
Stuffed chicken (with cream cheese and pesto) served with grilled zucchini
Sugar-free yogurt (Greek and whole-milk) served with cocoa powder, berries and yogurt
Ground-beef tacos wrapped with lettuce and served with bell peppers (sliced)
Loaded cauliflower and mixed vegetables
Pancakes (blueberries and cream cheese) and grilled mushrooms
Zucchini served with beet noodle-salad
Whitefish (prepared with olive oil) served with pine nuts (toasted) and kale
Fried eggs and Mushrooms
Sesame chicken (low carbohydrates) and broccoli
Spaghetti Squash Bolognese
Side Effects Of Ketogenic Diet
While there are many benefits of following a ketogenic diet, it may also come with some side effects. These side effects are not seen in everyone as we all have different body types. But one of the side effects seen in people following a ketogenic diet is “keto flu.”
“Keto flu” symptoms include fatigue, headache and upset stomach. Other side effects from following ketogenic diet are listed below:
- Osteopenia or low bone density and bone fracture
- Hyperlipidemia or high cholesterol
- Bad breath also known as “keto” breath
- Kidney stones
Ketosis is the result of following a ketogenic diet where your body achieves a metabolic state where your body burns fat for energy. While in a normal metabolic state your body burns glucose for energy. This results in potential weight loss which attracts people towards this diet mostly.
While ketosis not only burns fat resulting in weight loss it also helps treat chronic illness and increase energy in individuals. But a ketogenic diet can be difficult to follow and have many side effects listed above.
But if your doctor or dietitian recommends you to follow this diet after getting a thorough checkup then go forward with this diet. Although scientists say a thorough research needs to be done on this diet before recommending it to people. This is due to the diet being fairly new and long term effects have yet to be found when following this diet.
Beginners need to be careful before starting on this diet as not everyone can follow the diet. Also not all body accepts this type of diet. Mancinelli says, “People are afraid of fat because they’ve been told that it’ll kill them,” which lead to ketogenic diet being popular among people wanting to lose weight.
Frequently Asked Questions (FAQs):
Q1. What Foods Can You Eat For Keto?
You can eat any food that is low in carbohydrates and preferably high in fats. The alternatives are as follows.
- Seafood and fish
- Low-carb vegetables
- Cheese and
Q2. Can I Eat Bananas On Keto?
No. Bananas are high in carbohydrates, and Ketogenic diets are all about eating foods that are low on carbohydrates. If you do want to eat some fruits, opt for berries.
Q3. Is Milk On Keto Diet?
No. Since milk is high in carbohydrates, Ketogenic diets are all about consuming food and beverages that are low on carbs. If you want to drink milk, opt for almond milk.
4. What's the difference between ketosis and diabetes-related ketoacidosis (DKA)?
Diabetes-related Ketoacidosis (DKA) and ketosis are two separate things.DKA is a condition which affects individuals with diabetes or individuals who have undiagnosed diabetes. In this condition your blood will turn acidic due to having too much ketones in blood due to lack of insulin in your blood.
Diabetes- related ketoacidosis is a life-threatening condition that requires immediate medical attention. While during ketosis you will have ketones in your blood but not enough to turn your blood acidic. It happens when you follow a low-carbohydrate diet or while fasting.
Ketosis is not life-threatening unlike DKA.
“You may not be there yet. But you’re closer than yesterday…”
Now that you have a fair idea about what is a ketogenic diet plan, it’s time to think this through before making any decision. Our advice? Consult a nutritionist before going on any diet, be it vegan or some other plant-based diet.
Grow and glow - don’t forget to let us know your thoughts on and experience of the same below in the comments section.