What Is Keto Diet? || Types of Ketogenic Diet || How To Maintain Keto Diet?

                                  Ketogenic Diet 

 The Ketogenic Diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

                                                      
          

 •   Types of Ketogenic Diets :-

  A.  Standard ketogenic diet (SKD) :  This is a very low-carb, moderate-protein and high-fat diet. It contains 75% fat, 20% protein & 5% carbohydrate.

  B.  Cyclical ketogenic diet (CKD) :  This diet involves periods of higher-carb refeeds, suggest five ketogenic days followed by 2 high - carb days.

  C.  Targeted ketogenic diet (TKD) :  This diet allows you to add carbs around workouts.

  D.  High-protein ketogenic diet (HPKD) : This is similar to a standard ketogenic diet, but includes more protein. The ratio is - 60% fat, 35% protein 5% carbs.

                                                    

        How Important are micronutrients?

    •  How Ketogenic Diet Works ?

      When you eat less than 50 grams of Carbohydrates a day, your body eventually runs out of fuel (Blood Sugar) it can use quickly. This typically takes 3 to 4 days. Then you will start to to break down protein and fat for energy, which can make you lose weight. This is called Ketosis. 

      Its important to note that the ketogenic diet short term diet that's focused on weight loss rather than the pursuit of health benefits.

                                             

    Ketosis :  

     It is a condition in which large amounts of ketone bodies are produced in the liver and circulate in blood when the diet contains less than 100 gram of carbohydrate.

    The level of ketone bodies in the blood of a normal person is about 3 milligram/100 ml. This value can increase upto 70-80 mg /100ml in ketosis.

                                         

   Symptoms of Ketosis : 

  •  Increased ketones in blood & urine.                                  

  •  Weight loss.                                                                                                                                                
  •  Thirst.

  •  Muscle Cramps.                                                                 


  •  Headaches.            

  •  Fatigue and Weakness.

  •  Stomach complaints.


  •  Changes in sleep.

  •  Bad breath.                                                                          

     Health Benefits of Keto Diet :

  This diet have benefits for a variety of different health conditions - 


   •  Supports Weight Loss : The ketogenic diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite.

      Ketogenic diet consist of foods that feel a person up and may reduce hunger - stimulating hormones.
                                                     

   •  Diabetes : Low - curve diets seem to help keep your blood sugar lower and more predictable then other diets.

   •  Cancer : This diet is currently being used to treat several types of cancer and slow tumor growth.
                                                  

   •  Heart Disease : The keto diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar.
                                                   

 

   •  Epilepsy : The ketogenic diet can cause massive reductions in epileptic children. 
                                                  

   •  Alzheimer's Disease : The keto diet may reduce symptoms of Alzheimer's Disease and slow its progression.
                                           

   •  Polycystic Ovary Syndrome : The ketogenic diet can help reduce insulin levels, which may play a key role in Polycystic ovary syndrome.
                                                        

   • Brain Injuries : This diet can reduce concussions and aid recovery after brain injury. 
                                                         

   •  Parkinson's Disease : The diet help improved symptoms of Parkinson's disease.
                                                   

   •  Acne : Lower insulin levels and eating less sugar or processed foods main help improve Acne.
                                                  

     Side Effects of Ketogenic Diet : 

   •  The more common ones not usually serious - you might have constipation, mild low blood sugar, or indigestion .


   •  Much less often, low-carb diets can lead to kidney stones or high level of acid in your body (Acidosis).
                                                  

   •  Other side Effects can include the "Keto - flu" , which may include headache, weakness and irritability, bad breath and fatigue.

     FoodsTo Eat :

   •  Meat  :  Red Meat, sausage, chicken, Turkey.

  
   •  Fatty Fish  :  suggest Salmon, Tuna and Mackerel.


   • Egg  :  Whole Eggs.


   • Butter & Cream  
                                                                                  

   • Cheese : Unprocessed cheese (Cheddar , cream, mozzarella).


   • Nuts & Seeds  : Almonds , Walnuts, pumpkin seeds, Chia seeds etc.


   • Health Oils  : Primarily extra virgin olive oil, coconut oil and avocados oil.

  
   • Avocados : Whole Avocados.


   • Low-Curve Vegetables : Most green vegetables, tomatoes, onions etc.


   • Condiments : You can use salt, pepper and various health herbs and spices.

    Foods To Avoid :

  •  Sugary Foods : Soda, fruit juice, cake, ice cream, candy etc.

  
  •  Grains or Starches : Wheat-based products, rice, pasta, cereals etc.


  •  Fruits :  All fruit, except small portions of berries like strawberries, beans aur legumes, peas, kidney beans, lentils, chickpeas etc.
                                                 

  •  Root Vegetables and Tubers : Potatoes, Sweet Potatoes, Carrots etc.


  •  Some Condiments or Sauces : These often contain sugar and unhealthy fat.


  • Alcohol :  Due to their carbohydrate content, Many alcoholic beverages can throw you out of Ketosis.
                                             

  •  Sugar - Free Diet Foods  :  These are often high in sugar, alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.