All you need to know about ketogenic diet
- 1 What is the Ketogenic Diet?
- 2 History of Ketogenic Diet
- 3 Ketogenic vs Low-carb diet
- 4 Special differences between the ketogenic and low carb diet
- 5 Advantages of Ketogenic Diet
- 6 Ketogenic diet plan
- 7 Calorie Deficit Explained
- 8 Macros Explained
- 9 Macro Counting
- 10 Accurately Counting Carbs
- 11 Using the Keto Calculator
- 12 Estimating Body Fat
- 13 Estimated Calorie Expenditure and Activity Level
- 14 Tips for Success with Keto Diet
- 15 Types of Ketogenic Diet
- 16 Benefit of Ketogenic Diet
- 17 Risks associated with a Ketogenic Diet
What is the Ketogenic Diet?
Many people may not be aware of the ketogenic diet. In the most common terms, a ketogenic diet is any type of diet that causes the production of ketone bodies by the liver, thereby shifting the metabolism of the body away from glucose towards fat utilization. Specifically, a iatrogenic diet restricts carbohydrates to a certain degree (usually under 100 grams each day), prompting a series of adjustment to occur.
The amount of Protein and fat consumed are flexible, depending on what the dieter wants to achieve. However, the definitive basis for whether a diet can be called ketogenic or not is the presence or absence off carbohydrates. Going back thousands of years, ancient man hardly ate carbohydrates because they didn’t have all year round access to them. Humans, being collectors and hunters, had to make do with the vegetables, nuts, and fruits that they were able to collect and keep. The carbohydrates they got from these foods complemented meat and meat fat which formed a meyor share of the diet.
The ketogenic formula held true at that time: proteins, fats, and restricted carbohydrates. The Primal and Paleo diets have recently become favorites with dieters. They signify a return favorites with dieters. They signify a return to a katogenic metabolic condition where our body’s response to the high quantities of insulin constantly flowing through it is suppressed. This is know as insulin resistance, where our body metabolism is dead to the message conveyed by insulin, thus several process don’t start off as they would normally do. Due to the fact the insulin cannot adequately control the blood sugar levels, increasing amounts of insulin are required to regulate glucose because extreme levels of blood sugar can result in coma or death. With the iatrogenic diet being low-carb, there is a little amount of carbs that can be converted to glucose. This guarantees three things: there is no excess glucose that can be stored as body fats, there is a reduction in the levels of insulin released, and there is no possibility of developing a resistance to insulin. Along with this, there is also a drop in the breakdown of protein to be used for energy, this is often called a protein sparing. A lot of individuals are attracted to ketogenic diets in an effort to shed body fat while minimizing the loss of lean body mass.
History of Ketogenic Diet
The Ketogenic Diet became very trendy as a treatment for epilepsy seizure in the mid 1920s and 30s. It was developed to give a substitute for non mainstream fasting, wich had established triumph as a therapy for epilepsy. On the other hand, the diet was ultimately discarded due to the beginning of new anticonvulsant therapies. Though it emerged that the majority cases of epilepsy could be efficiently restrict by using these medications, they were still unsuccessful to attain epileptic control in around 20% to 30% of epileptics. For these folks, and mainly children with epilepsy, the diet was reintroduced as a method for the administration of the condition. The part of fasting in the management of disease has been acknowledged by mankind for thousands of years and was first considered by Greek physicians and Indian physicians. An early thesis in the Hippocratic Corpus, On the Sacred Disease, depict how a modification in diet play a role in epilepsy organization. The similar author also explains in Epidemics from the collection, how a man was treated for epilepsy when he desist consumption of food or drink. These days, the same diet is being considered in the medical community with applications, to all sorts of diseases. Certainly, most of the medical interested in the diet is aimed to increase a line of ketone drugs to copy the diet. Ketones, wich the body can create at some stage in fasting or starvation, are substitute energy source for those who are insulin defiant. Insulin resistance is seen as the main cause of numerous diseases. A study shows that a diet rich in fat or low in carbohydrates and protein could preserve ketosis for a long period of time. This study also led the development of Katogenic diet.
Ketogenic vs Low-carb diet
A mentioned earlier, it is important we consume all the important components of a diet: fat, carbohydrate, and protein. A disorder might occur if correct proportions of these constituents are not maintained. The increase in weight is associated with the uncontrolled intake of sugar within the body. When the sugar is let into the body, it is broken down to produce energy that facilitates the proper functioning of the body organs. As a result, the fat included in the diet is stored in the body tissues. This is responsible for the additional of body mass predisposes the individuals to chronic conditions like the heart diseases. To control the rising cases of chronic diseases, medical practitioners implement various interventions that aim at managing these accelerating incidences. This rose as a concern after the subject tried starving themselves in order to lose weight. Considering the connection between a lot of carbohydrates and chronic conditions, physicians thought of carb restriction as a mean of managing the undesirable states. Though the fats are an important component of the diet, avoiding the hydrogenated ones is important since they are highly linked to the chronic heart conditions. The restrict intake of starch ensures that the fat in the diet is utilized as a primary source of energy within the body. With this, two types of diets were identified: ketogenic and the low carb diets. It is difficult to note the difference between the two. This calls for special knowledge and Visiting a qualified physician before opting for what you believe to be a ketogenic diet.
Special differences between the ketogenic and low carb diet
A low carb diet is evidenced when about 150 grams (half the normal amount) of sugar is consumed according to the typical American diet. Further cutting the intake of fat to less than 50 grams in a day is common for those trying to shift to ketosis. Unlike in the normal low carb diet, keto diet ensures the intake of moderate amount of proteins to perform their primary function. This extra consumption of fat replaces the cut carb as the primary source of energy. To understand the difference between the two diet types, below are some of the critical fact to consider:
- Some calories provided to the body. The difference between the two types of diets depends on the percentage of carbohydrate. Though the intention of both diets is to reduce the amount of this macro nutrient, the composition in low carb is higher (40% calories) than in the keto diet (5% calories). Physicians advise their patients on the low carb recipes to let them feed their specific doha.
- Replacement of lost calories. Both strategies aim at restricting the consumption of carbohydrates (the primary source of energy). The only difference between the two is that in the normal low carb diet the lost calories are not replaced. Keto diet, on the other hand, replaces the carbohydrates with fat to act as the reliable source of energy. This maintains the body in a metabolic state called ketosis. The ketone bodies produce the desired energy to the brain cells and other body cells.
- Composition of the other components in a diet. Reducing the amount of starch will not be beneficial if not controlled. A specific ratio between the three common components: the carbohydrate, protein, and fat must be maintained. The fact that the low carb recipe does not interfere with the fat and protein ratios upon reducing the proportion of the carbohydrate makes it different from ketogenic meals. In a ketogenic diets, the reduced consumption of sugar is substituted with an increased amount of fat. Protein has to be included in the moderate amount. The fat is broken down to ketones that provide the needed fuel.
- The ultimate body state. The major difference between these two types of diet is the ultimate metabolic state of the body. Ketogenic diets ensure that the ketone bodies resulting from the fat breakdown are the primary sources of energy for the brain and other body cells. In those under the low carb diet, the fewer carbohydrates are still the primary energy source. A state of ketosis is not experienced with this type of recipe.
- Sodium electrolyte. Reducing the amount of sugar in your diet will mean that the level of insulin drops. The drop in insulin level will lead to the excessive shedding of sodium by the kidney. Sodium, therefore, should be added into the diet upon restricting the carbohydrate intake. In ketogenic, as opposed to the normal low carb diet, the sodium supplements are added to the diet to substitute the functions of the insulin hormone. The low carb recipe does not consider the effect of lowering the hormone level. The main aim of restricting the intake of sugar into the body can either be treating conditions like epilepsy or controlling obesity. In a ketogenic diet, the other components of a meal are balanced to ensure the body functions are promoted. Cutting the intake of carbohydrate does not necessarily mean that your body is in ketosis state. Adding an extra amount of fat in your diet will ensure the body cells use ketone bodies as the powerhouse. In the low carb diets, the amount of fat in your diet will ensure the body cells use ketone bodies as the powerhouse. In the low carb diets, the amount of protein is not monitored. Increased amount of protein in the meal might lead to gluconeogenesis: turning the extra amino acids to glucose. The glucose will then be utilized as the source of energy.
Advantages of Ketogenic Diet
As I have already mentioned the ketogenic diet is not really a diet at all. It is simply a lifestyle eating plan that takes us back to a way of eating that we evolved with and is therefore natural and familiar for our bodies. Let me brief you about the different advantages and benefits of going into a Ketogenic Diet!
- Increased Good Cholesterol eating a high fat diet, HDL and LDL cholesterol will increase. There are the good cholesterols which help prevent heart disease. Your level of HDL (good) cholesterol will go up and your risk of blood vessel inflammation will go down. I know that I keep coming back to this but one of the biggest mistakes people make when first trying the ketogenic diet is that they do not fully embrace the importance of fat. The whole precept of this regime requires that you lose your fear of fat and start to see it as the primary fuel on which the body feeds. Too many people fail to enjoy the keto benefits simply because they do not eat enough fat and they then fell hungry and so revert to their all fallback position of eating carbohydrate. All this will achieve is that it will hick your body out of ketosis and you will be eating lots of fat whilst on a high carb diet. This is a sure fire way to fail.
- Low bad Cholesterol. If you’re someone who suffers from cholesterol complications, the ketogenic diet can improve your triglyceride levels, which are the ones associated with the buildup of bad cholesterol in the arteries. A good Keto diet will help you to lower the levers of bad cholesterol so to prevent arterial blocks from occurring.
- Stable Energy. Energy taken from burning body fat will always keep you energetic since body fat is present in abundance in our body. When you give the body a better and reliable energy source, yo’ll feel more energized throughout the day. Fats allow the body to steadily burn fuel for very stable energy levels. No more spikes and crashes!
- Improved hbA1c and CRP Adopting keto diet will help you by allowing you to have better readings in hbA1c and CRP levels. These are regarded as markers that indicate whether or not your general well being is adversely affected.
- Balanced Glucose Levels. Many studies have shown the decrease of LDL levels over time eliminates aliments such as Type2 Diabetes. You will experience more balanced blood sugar levels. The levels of LDL will decrease which will make the body less prone to suffer fro Type2 Diabetes.
- You won’t always feel hungry. This eating method does not require that you be in a constant state of hunger or semi hunger. That need to fight your body’s constant desire for more food will simply no longer be an issue.
- Ketosis helps to improve skin condition and prevent acnes or skin inflammation from taking place.
- Gum related ailments. People fond of sweets and sugar based goodies are susceptible to gum diseases as the pH of the mouth changes remarkably. If you can continue ketogenic diet plan for a period of 3 and 4 months, you will notice that you have got rid of any tooth problem you had before like tooth decay and gum inflammation.
- Brain Disorder Prevention by fueling the body and brain from ketones, instead of glucose, brain disorder such as Alzheimer’s, Parkinson’s disease, and epilepsy can be prevented and treated.
- Weight Loss. This is one of the main benefits of the ketogenic diet. The body burns fat as the main fuel source in this diet, so you’ll be burning off the pounds quickly!
- Mood stabilizer. Ketone bodies that are formed in as a result of ketosis helps in stabilizing the neurotransmitters. Serotonin and dopamine are essentially worked upon, which contributes to the mood enhancement feeling in a individual that has taken up the ketogenic diet.
- Aids digestion. If you have trouble in distesting food it improves gut health.
- Relief from heartburn. Individuals suffering from GERD can heave a sigh of relief as these symptoms disappear fully. It has been observed that people taking grains and sugar based food items at night are prone to heartburn. So, eliminating sugar or having less sugar in the body helps you to do away with the problem ogg heartburn or GERD.
- Lose Stubborn Fat abdominal fat and fat surrounding the organs can be hard to lose with just calorie restriction. Keto diet is very effective at burning away stubborn belly fat.
- Triglyceride readings improve. One of the most significant achievements of adopting ketogenic diet is that as the carbohydrate level of consumption is minimized, the triglyceride levels also drop significantly. Triglyceride level: HDL is a marker of heart disease and should be monitored carefully at regular intervals.
- Clearer though process. There are times when our thought process becomes hazy and we are times when our thought process becomes hazy and we are not clear about our objectives and goals. It is during this phase that we tend to suffer from depression, anxiety, and tend to imbibe all negative thoughts. This negative attitude is reflected is our behavior and health. If you have adopted keto diet, it won’t be long when you will have better mindset and better ability to take decisions and judge.
- Better sleep patterns. Studies and research has also proved that with this kind of diet plan, there was marked improved in sleep patterns in individuals that had problems in sleeping and the ones that suffered from problems related to sleep apnea.
- Better managed blood pressure. If you are used to eating high carbohydrate food items, over a period of time, you will find out that your blood pressure is gradually escalating. However, for the effective control of blood pressure, switch over to a ketogenic diet, wich controls blood pressure in a remarkable manner. It might also happen that your GP will suggest that you reduce the number of medicines you taking to control blood pressure.
- Improved joint coordination. As we grow older or if we strain our muscles and joints too much, it is quite likely that we end up injuring ourselves and eventually the joints become stiff and painful. You can do away with these troubles if you start living on a keto diet.
But what about the other benefits of Ketogenic Diet, other than trimming down your weight you ask?
- A Ketogenic diet directly helps to increase the level of fat burnt throughout the whole day through exercise and daily activities.
- Increased awareness people often report increased awareness and mental acuity while following this diet.
- A Keto Diet will cause the body to consume a significant amount of protein, consequently promoting the weight loss of the body.
- When the body is restricted from consuming Carbohydrates, the calorie intake will also lower down further contributing to weight loss.
- A process called Gluconeogenesis will kick in as well which will cause the body to burn even more fat.
- Decreased appetite. Speaking of burning fat, a Ketogenic diet will also help you to Suppress your Appetite, so you won’t have to go out and eat now and then and bulk up, even more, fat. Fat is a more satisfying fuel source and ends up leaving you feeling fuller for a longer period of time. If weight loss is your goal, a decreased appetite can help you successfully achieve your calorie deficit goals.
Ketogenic diet plan
What is your health and fitness goal? Weight Loss? Cutting fat? The meal plan should be design based on your motivation and desired outcome. If your goal is weight loss, it’s as simple as entering a state of ketosis and maintaining a calorie deficit. However, if you don’t enter ketosis, or fail to maintain ketosis, weight loss goals may be compromised. You must enter ketosis, maintain that metabolic state, and in order to have successful weight loss with Keto. This means eating a diet high in fat, moderate in protein, and low in carbohydrates. For cutting fat and maintaining your weight, it’s as simple as entering and maintaining ketosis and maintaining a calorie balance.
Calorie Deficit Explained
The weight loss, weight gain, and weight maintenance formulas are simple. It comes down to calorie intake vs calorie expenditure (energy needs)
- Weight maintenance: Calorie Intake=Calorie expenditure
- Weight gain: Calorie intake>Calorie expenditure
- *Weight loss: Calorie intake<Calorie expenditure
You hear people at the gym tossing the word back and forth like a kettlebell. Macro. Macro this, macro that. What exactly is it? Macros stand for macronutrients. You hear people at the gym tossing the word back and forth like a kettlebell. Macro. Macro this, macro that. What exactly is it? You macros are the daily intake of the three main nutrients that affect weight and your overall health, which are fats, protein, and carbohydrates. Fats have 9cals/gram, protein and carbs have 4 cals/g.
Fats are 90% keto, which is why they’re such an efficient fuel for your body yo use on a daily basis. Fats enter your body, are processed in the liver, and break down into various components your body needs to stay in top shape, such as glycerol. The remaining 10% in case you’re wondering, is a little bit of anti ketoglucose (10%) that happens when fats break down. Carbs are completely anti ketogenic. They break down into sugar (glucose) and consequently raise your blood sugar and your insulin levels, which translates to (unwanted) fat storage. Protein are approximately half ketogenic, somewhere around 45%. The remaining percentage is broken down into glucose and raises insulin levels. All of macros have a different effect on how your body uses food, whether efficiently as an energy source, or for storage (fat) in case of perceived emergency. Maintaining a balance of these macros is all important not only to the ketogenic diet, but also to overall health. Macros are metabolized (read: burned) in the furnace of our bodies, becoming the fuel that drives us through life. So we need to know about macros in order to prime that furnace (the scientific term for for your furnace is metabolic path. Just think of each of these macros as being a kind of highway to health).
Fats are used by your body to make repairs on damaged muscles, organs, cells, tissues, etc. You consume them, they’re processed in the liver, and they circulate in the form of glycerol or other important fatty acids, acting as body repairmen.
Carbohydrates are a pre ketogenic person’s energy supply. They become glucose (sugar), which the body then uses for a boost. Unfortunately, that sugar rush releases insulin, which stockpiles glucose in the forms of both glycogen (a different kind of sugar) and fat cells. The ketogenic diet is designed to minimize carb consumption and maximize burning of glucose, glycogen, and fat. On this diet, your body is becoming far more efficient at processing.
Through complex biological processes, proteins are broken down into amino acids. These amino acids break down into further compounds and become the basic building tools our body needs to repair itself after the strain of daily life (or hard workouts). Amino acids facilitate connections between neurons in our body and brain. Ingest an overt amount of protein and it becomes stored as glucose which, as we’ve seen already, is sugar that the body will the rely on for energy.
Counting macros is a complex task. You can get into number crunching macros in detail on any number of free websites, which will guide you through the calculations. Keeping track of your macros is an important part of committing to a ketogenic diet, because macros are essentially what will keep you in (or out) of ketosis.
Accurately Counting Carbs
While calculating macros can get tricky, calculating net carbs is easy and will help you stay in ketosis. In unscientific terms, carbs have two parts: the part that breaks down into glucose (which you don’t want), and the part that’s fiber (which you want). So when calculating carbs for their net value, subtract fiber from the total carbs. For example, if a food item has 15 carbs but 10 of them are fiber, then net carbs are only 5.
But what if…
You suddenly stop losing weight? Not just for that erratic week or two we mentioned earlier. What if you’re stuck after a month, and just not seeing any more numbers moving? First of all, remember that the number aren’t fully reliable, so you may want to use a tape measure to check inch loss. That could be wholly different from what you’re seeing on the scale, given that size loss doesn’t always equal weight loss. If it’s been longer than a month and you’re absolutely sure you’ve plateaued, don’t start reducing immediately. That’s right. Don’t. Your body just figured out how to work with this new regime and is efficiently burning calories. If you cut back, you may confuse things all over again. Try other alternatives before you decide to revise you caloric intake. For instance, try logging your food for a few days, to male sure extra carbs and sugar aren’t sneaking in. It’s easy to slip back into old habits, so you may have fallen out of the ketogenic diet without noticing. Check your macros, to make sure they’re in balance. Rearrange the number of calories you eat in a given time period, so maybe you’re eating the bulk of your calories in the morning and at lunch, and minimal calories for dinner, just for a few days to rev things up again. Amp up your exercise. HIIT is outstanding for building endurance, which helps your body learn to better process glucose. Be patient and you should start to see a change before long. Don’t give up and go back to the habits you had before going ketogenic. This diet is proven to work. You just have to stick to it consistently and with the awareness that sometimes there will be natural stalls in the overall movement toward weight loss and health.
Using the Keto Calculator
You can make use of the keto calculator to figure out what you need to eat every day, below is an explanation of each element required to use the calculator. Estimated body fat %, estimated calorie expenditure, and desired approach to macros. First, you’re going to need to put your measurements into the calculator and your total body fat percentage. If unsure go your body fat percentage, the you can visually estimate the amount of body fat you have.
Estimating Body Fat
Body fat can be simply estimated using a body fat calculator estimator, using calipers, or estimating based on the descriptions below.
- 5-9% Body Fat
For men who have 5-9% body fat, muscles will show noticeably with clear definition and clear vascularity in muscles. The essential body fat for men is 2%-5%. It is not healthy for women to have less than 10%-13% body fat.
Men who are between 10-14% body fat will have a separation amongst muscles, but not in all muscles. The veins will mostly show on their arms and sometimes their legs. Women are usually in this body fat range if are competitive athletes. The essential body fat for a woman is 10%-13% while it’s 2%-5% for man. This is the range for bodybuilders, both women and men, are seen in, but it’s not considered healthy for long term. Muscles will be clearly distinct and divided for women, and vascularity is obvious over the entire body.
Men who are in this range will have a lean look with less muscle visibility and vascularity. The definition of their muscles recedes and there isn’t a clear separation between muscles. Most of the vascularity are gone, but some will be seen on the arms. For women, the thighs, hips, and behind will have less shape due to lack of the body fat. Many fitness models, female athletes and bikini models are in this range because there is still a clear definition of muscles. Vascularity can be seen will have less shape due to a lack of body fat. Many fitness models, female athletes and bikini models are in this range because there is still a clear definition of muscles. Vascularity can be seen on the arms and legs, and there’s still a separation between muscles.
This is the average body fat range for men. The separation between the muscles group is nonexistent, and there is not any vascularity in the muscle group. There will be a little fat on the stomach, but it’s not rounded. For women, the separation between the muscles and the definition between the muscles is less noticeable. This is the ranges that most female athletes will fall in and it’s considered very fit.
For men, any range above 25%+ is considered obese. Men in this range usually have a little belly and there is no visible separation of muscles and vascularity. For women, this is an average body fat percent. Curves start to form in the hips and there is more body fat around the thigh and butt.
For man, the fat begins to distribute around the body and the waist looks larger compared to the hips. The stomach is noticeably more round and the chin fat begins to form. For women, their fat begins to show around the thighs, hips, and butt. In the range, the thighs and behind are more rounded and pronounced.
For man, the stomach begins to gain more and more fat around it and will be over forty inches. The stomach has a clear protrusion and hangs. For women, the face and neck begin to gain some fat. The stomach also starts to gain fat and is protruding. Over thirty two inches for waist size is in this range.
- 40% and Over
For men, everyday activities are hard to perform and this where the body fat level approaches morbid obesity. The stomach continues to grow and now the chest is gaining fat. For women, the thighs and the hips become the outlet of fat and they grow very large. At this level, the waist is usually thirty five inches or more.
Estimated Calorie Expenditure and Activity Level
Estimating your energy expenditure. This gives the calculator the idea of how much the minimum amount the calories the body will burn every day by calculating the BMR and TEF. You’ll be estimating your activity level. Then you’ll be making the decision on whether you need to lose or gain. For weight gain, a 10-15% calorie is common. For weight loss, any more than a 20% deficit will be very challenging and may be difficult to stick with. You’ll also need to keep your carbohydrate intake below thirty grams a day and your protein between 0.7g and 1.2 grams per pound of lean body weight. Lastly, you’ll given your macros. This is what you need to eat throughout the day. You need to spread this number out.
Bottom Line: Use the keto calculator and determine your macros. Based on your macros, you will design your Keto meal plan.
Tips for Success with Keto Diet
There are a few things that you need to know before you embark on the ketogenic diet. Below are 9 tips to help you successful with this diet.
Tip#1: Count Carbohydrates
There are some useful apps out there you can find on your phone or online calculators to count net carbohydrates. However, there is a simple way to do this. When in doubt, simply take the total carbohydrates listed on a product’s label and subtract the fiber from that total amount. This is your net carbohydrates. Of course, if you’re eating fresh, whole foods, this is little more difficult because there isn’t any label packaging. That’s where apps are handy.
Tips#2: Planning and Preparation
Planning for this diet, you need to shop for the right foods and cook at home more. Creating and following a meal plan is key to success. Sit down and outline your day/week/month, and don’t forget to plan for snacks!
Tip#3: Eat Enough Fat
With this diet, fat makes up 70% of your caloric intake. That’s a lot of fat. In order to get enough calories, stock up on the fat. Even if you are in a calorie deficit, you’re still eating 70% fat. If you’re heaving trouble getting enough fat, stock up on the olive oil. Coconut oil and butter. You’ll be eating a lot of these fats, bulk purchase to save money.
Tip#4: Make Keto a Lifestyle
It’s a good idea to try turning the ketogenic diet into a lifestyle plan. This means making the diet into a habit. In order to do this, you need to first try not to overwhelm yourself and don’t get upset if you backpedal and don’t follow the plan. Inmmediately return to it and try again. Commitment is key! Commit to the ketogenic diet for a weeks, and then maybe a month. By the end of a month, it will turn into habit and living this new lifestyle won’t seem as difficult.
Tip#5: Drink Plenty of Water
Entering a stage of ketosis will naturally deplete your body’s water supply. Therefore, you need to drink tons of water in order to stay hydrated, but not only that, you need to keep an eye on your electrolyte levels, too.
Tip#6: Increase Salt Intake
As levels of insulin circulating through your body lower, your kidneys will begin excreting some excess sodium. Eat more salt to avoid electrolyte deficiency.
Have fun with this diet! Although there are restrictions, compared to most diets, it’s flexible and so delicious. Play around with recipes and different ingredients. Enjoy trying new foods you might have never explored, just make sure you’re following your macros.
Tips#8: Keto+Intermittent Fasting
A common practice for rapid weight loss is combining ketogenic diet with intermittent fasting. This is common as many people find it easier and more convenient to meet their macros with this pattern of eating. Intermittent fasting involves cycles between periods of fasting (fasted state) and eating (fed state).
Be patient. Follow the diet, and the results will show over time. Don’t stress out if results don’t show up immediately. Good things come to those who are disciplined and have patience. Eating more carbs will be tempting, if you really want the results, stick to your macros.
Types of Ketogenic Diet
Standard Ketogenic Diet (SKD)
The SKD is most popular type of ketogenic diet used by a great number of people. It involves integrating your Macronutrients with your protein requirements. Macronutrients are used by our bodies for energy creation. You need to calculate your daily protein needs in terms of calories/gram. There’s 4 calories in 1 gram of protein, so this should be between 20% and 30%of your daily food intake. This stops your body from using muscle tissue for its protein needs. For carbohydrates there’s also 4 calories in 1 gram. Carbohydrates should be about 5-10% of your daily food intake and should be limited to just 20-25 grams daily. This value represents net carbs intake which the total carbs minus fiber grams which we don’t digest. The remainder of the diet, about 60-75% will contain fats (1g=9 calories). These values can be manually calculated or a keto calculator can be used to make things easier. Once you adapt to the ketogenic diet, you can adjust the numbers to suit your body chemistry but always ensure your total is not more than 100%.
Cyclical Ketogenic Diet (CKD)
In the CKD, there is cyclical loading and unloading of carbs. This diet is cyclical loading and unloading of carbs. This diet is popular with athletes. The plan cycle can be daily, weekly or biweekly according to personal preferences. There is pattern to how the carb consumption varies. For instance, you can 3 days of low carb, the 2-3 would be higher carbs. The level of the amount of carbs depends largely on the intensity of the workout. If you’re not going to be doing intense physical workout. If you’re not going to be doing intense physical workouts, the you can cycle your carbs, then 2-3 would be higher carbs. The level of the amount of carbs depends largely on the intensity of the workout. If you’re not going to be doing intense physical workouts, then you can cycle your carbs through the day; higher carb foods consumed in the early part of the day and only low carb foods like leafy greens eaten in the late afternoon or evening. The advantage of this is that all the glucose from the high carb foods is burned off before the evening. To maintain ketosis, you would still need to control carbs. Once they achieve keto adaptation, some people rotate a higher carb CKD with the SKD to move in and out of ketosis.
Targeted Ketogenic Diet (TKD)
The TKD targets specific times for carbs consumption which is usually around the workout times. This allows the body to quickly burn off all the carbs during the workout, thereby preventing spikes in blood sugar and fat storage. The TKD is used mostly by athletes and bodybuilders who are training to get back in shape during the pre season. For most people, this is not the most effective for weight loss. Start on the basic ketogenic diet wich is the SKD, until you achieve keto adaptation. This takes 2-4 week for a lot of people. After you are keto adapted, you can then go into CKD or TKD if they appear suitable to you. If not, the you need to start adjusting to the SKD so that you can get the best result.
High protein Ketogenic Diet
The High protein Ketogenic Diet (HKD) is comparable to the standard ketogenic diet (SKD). The only major difference is that this diet contains a higher protein content. The fat content should be 60% while the protein is 35% with 5% carbs.
Benefit of Ketogenic Diet
A look at the major benefits of the Ketogenic diet.
- Weight Loss
With regards to metabolic function this diet is superb if you want to lose weight fast. A drastic reduction in your carbohydrate intake reduces the availability of glucose and initiates a chemical change with your body using fat instead of glucose for energy. Incorporating your routine exercise program guarantees that your results will be better, which will make you feel good.
- Decreaser Hunger
There are reports that ketone bodies reduce your appetite while fats make you feel full for a longer period. Feeling satiated from healthy food is a great benefit when you are on a weight loss program.
- Increased Energy
Healthy amounts of protein and fat give clean energy for the long term. You will observe an increase in your energy levels when you are on this diet.
- Removes Hunger Cravings
Because this diet provides you with a constant strong supply of nutrients devoid of unhealthy sugar, your experiences of getting low and high energy levels, and your cravings for sugar will stop.
- Stabilized mood
Studies have shown that ketone bodies have a stabilizing effect on the nervous system and this in turn steadies the level of dopamine and serotonin in the body ensuring that you’re always in good spirits.
Risks associated with a Ketogenic Diet
There are a couple of risk that come with this diet, such as;
- Kidney Issues
Studies have shown that people with kidney problems have issues with a ketogenic diet. This is as a result of the high protein content of the diet puts a strain on the kidneys, thereby worsening kidney function. The presence of a high level of ketones also overworks the kidney which leads ti the creation of kidney stones. So it is recommended that you get your kidneys checked before starting out on a ketogenic diet.
- Osteoporosis in the future
Studies have shown that there is a tendency for some people to have an unusually high amount of calcium in their urine when they eat lots of protein. This could lead to brittle bones in the future. This is something you might want to discuss with your doctor.
- High Cholesterol/Heightened Risk of Heart Disease
Eating large amounts of unwholesome fatty meat protein and full fat dairy can put you at risk for increased level of cholesterol and heightened risk of heart disease. Intelligent decision making with regards to what you eat is very important at this point. You also need to consider risk factors like age, goals, generic disposition, and lifestyle. This is another thing you need to discuss with your doctor.