The Ketogenic Diet: A Beginner’s Guide
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The Ketogenic Diet: A Beginner’s Guide
A ketogenic diet or ketogenic diet is a diet that is low in carbohydrates and high in fat. The concept of the keto diet for weight loss relies on a lack of glucose, which is normally used as fuel for the body. Reducing carbohydrates to 50 g/day creates energy starvation and forces the brain to look for alternative energy sources. Ketone bodies are a new type of fuel. They are synthesized in the liver from edible fat and the body’s adipose tissue.
Therefore, within 3-4 days, the body enters a state of ketosis and uses ketone bodies to meet energy needs. In addition to the ketogenic diet, the Lasta meal planning app can help you plan your plate for any type of meal or diet.
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The Different Types and Benefits of the Ketogenic Diet
The ketogenic diet can help lower blood sugar, increase insulin sensitivity, improve health, and lose weight.
Types of Keto Diets:
1. standard: (20% β Protein; 75% Fat; 5% Carbohydrate)
Diet for beginners to lose weight and improve physical and mental performance.
2. Periodic:
Five days of a standard ketogenic diet alternated with two days of a high-carb diet (60-70% carbs).
3. Targeted:
Suitable for those who train harder; the percentage of carbohydrates increases during training.
4. High in protein (35%):
For those who want to lose weight while maintaining body muscle.
The loop and target options are recommended for athletes and bodybuilders.
Can a ketogenic diet help with weight loss?
No diet by itself has long-term weight loss benefits and can be detrimental to health. Scientists have confirmed that the ketogenic diet is 2.2 times more effective for weight loss than other low-fat or low-carb diets. After losing weight you will:
- increase the proportion of protein in the diet;
- decreased appetite;
- changes in eating habits;
- Get energy from fat instead of glucose;
- fast fat burning;
- Metabolism changes due to increased insulin sensitivity.
Another benefit of the ketogenic diet is that it works well in the short term. So it is suitable for those who are looking to lose weight in the short term.
Can intermittent fasting and keto be combined?
The ketogenic diet is great for intermittent fasting. It works with the following types:
- The 16/8 method: You skip meals and limit your meal time to 8 hours.
- you donβt eat anything for 24 hours one or two times a week;
- 2 days a week (not consecutive) you only consume 500-600 calories per day, the other days you should eat by the rules.
Nutritionists recommend that people split meals on a ketogenic diet when it is convenient.
Instead, you should be careful to restrict your diet and consult your doctor.
What to eat and avoid on the keto diet
The most rewarding thing about a ketogenic diet is to eat only natural, organic animal and vegetable fats.
The food pyramid consists of the following: fish, meat, seafood, poultry, eggs, butter, vegetable oil, olives, low-carb vegetables (lettuce, tomatoes, zucchini, etc.), cheese, berries, avocado, nut milk, nuts, and seeds.
Eat in moderation: whole milk, yogurt, kefir, mushrooms, spices, dark chocolate, dry wine, unsweetened coffee.
Prohibited products include sugar, sugar substitutes, any candy, cereals, pasta, pastries, beans, fruit, dried fruit, sweetened vegetables (potatoes, corn, etc.), sweetened soft drinks, fruit and vegetable juices, sauces, flavored yogurts, Smoothies, alcohol.
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in conclusion
- The body receives energy from ketones instead of glucose. In the short term, this diet can properly improve carbohydrate metabolism and lose weight quickly.
- Keto does not require constant calorie counting, creates a feeling of satiety, accelerates the process of burning fat, and prevents its formation.
- Natural animal and plant foods are essential for keto.
- So, like any diet, the ketogenic diet is a way of eating that requires medical supervision and a balanced approach.
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