The ketogenic diet (means keto diet, in short) is a low carbohydrate and high fat diet that offers many health benefits for you.
Infact many reachers found that this type of diet is very great to loose weight very fastly and in healthy way.
Ketogenic diet also helps to stay away from diabetes, cancer, and Alzheimer’s disease.
Here we have given you a detailed beginner’s guide to the keto diet or ketogenic diet.
What is a ketogenic diet?
Keto basics means what, the keto basics means the study or information of ketogenic diet.
Ketogenic of keto diet is the low carb and high fat diet. Low carbs and high fat diet means the diet which makes your body to take a fast instead of carbs.
After regular or right keto diet routine your body will loose weight faster than normal. Because it starts to use your fat.
This reduction of carbs from body and addition of fat is called as ketosis.
When ketosis happens, your body becomes more efficient at burning fat for energy instead of carbs. This also turns fat into ketones in the liver, which can also supply energy for the brain. Which I think the best part of keto diet.
Because Ketogenic diets cause some amount of reduction in blood sugar and in insulin levels. With this, along with increased ketones in liver, has some health benefits of ketogenic diet.
Different types of ketogenic diets
There are some types of Ketogenic diets you can see below:
- 1. Standard ketogenic diet (SKD): This type of Ketogenic diet has very low Carbs as compare to other ketogenic diets. This diet normally contains 70% of fat, 20% of protein, and only 10% of carbs.
- 2. Cyclical ketogenic diet (CKD): This type of Keto diet involves a Diet cycle like 5 days of Ketogenic diet and 2 days for high carbs. Therefore, it is called as Cyclical ketogenic diet.
- 3. Targeted ketogenic diet (TKD): Thie type of Ketogenic diet allows you to add carbs around workout time.
- 4. High protein ketogenic diet: This type of keto diet is very similar to the standard ketogenic diet, but it includes more protein than standard ketogenic diet. The ratio is often 60% of fat, 35% of protein, and 5% of carbs.
However, only the standard ketogenic diet and high protein ketogenic diets studied extensively. Because so many peoples normally use these diet plans. And Cyclical ketogenic diet or targeted ketogenic diets are more advanced methods than standard and high protein ketogenic diet, it is primarily used by bodybuilders, sportpersons or athletes.
In this article we have given you a best standard ketogenic diet information or diet plan, although many of the principles also apply same to the other versions of Ketogenic diet.
What is ketosis?
Ketosis is a metabolic state of your body in which your body uses fat instead of carbs for fuel. Means your body work on fat instead of carbs.
Ketosis occurs when you reduce your consumption of carbohydrates in some required amount, when you limit your body’s supply of glucose (Means sugar), which is the main source of energy of your body cells.
By the Following a perfect ketogenic diet is a most effective way to enter in ketosis. Normally, this involves limiting carb consumption to around 20 grams to 50 grams per day and filling up on fats, such as meat, eggs, and healthy oils.
It is also very important to check and manage your protein consumption. Because, proteins are also can be converted into glucose if it consumed in hight amounts, which may slow your process of ketosis.
Intermittent fasting which will help you to go in transition of ketosis more fastly, There are many different types of intermittent fasting, but the most common type involves limiting food intake to around 8 hours of the day and doing fasting for the remaining 16 hours.
Blood test, urine test, and breath tests are available, which can hep you to find whether your body is entered in ketosis or not, by checking the amount of ketones produced by your body.
Increased thirst, frequent urination, and decreased hunger are the symptoms which will give you surety that you have entered in ketosis.
Foods to avoid
Any food which has high carbs should be limited by you when you want to follow keto diet.
Here we have given you a list of foods that need to be avoided or reduced on a keto diet:
- grains or starches: cereal, wheat based products, rice, pasta, etc.
- sugary foods: soda, cakes, smoothies, ice cream, fruit juices, candy, chocolate, etc.
- root vegetables and tubers: parsnips, potatoes, sweet potatoes, carrots, etc.
- fruit: All fruits except small portions of berries like strawberries.
- beans or legumes: peas, chickpeas, lentils, etc.
- unhealthy fats: mayyonees, processed vegetable oils, etc.
- low fat or diet products: condiments, low fat mayonnaise and salad dressings.
- some condiments or sauces: ketchup, honey mustard, barbecue sauce, teriyaki sauce, etc.
- alcohol: wine, beer, liquor, mixed drinks.
- sugar free diet foods: puddings, desserts, sugar-free candies, syrups, sweeteners, etc.
What food do you eat in Keto?
Ketogenic diet, now a days it is increasing its popularity because so many peoples are going to healthy ways to loose their weight or fat. And this is the best way to loose weight or fast fastly.
In keto diet i Eat and you also eat the following foods:
1. Sea Food
Fish and shellfish are very keto diet friendly foods, because they are carb free. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, and potassium. Therefore, you want to eat the fish in keto diet.
However, some of the sea animals or foods has carbs but you want to check the food has carbs or not if it has carbs then don’t eat it. Follow the low carb food diet.
So many health Search centers gives suggestions to eat sea food weakly, which will give you so many benefits. So many fish improves your brain power.
2. Meat and poultry
Meat and poultry are also very good food on Ketogenic diet. They do not contain Carbs and they are rich in Vitamin B and Minerals. They are also a good source of proteins which help you to preserve body muscle mass during low carb diet.
Eggs are also play very good effect in ketogenic diet. It is a very good source of proteins and it helps your muscles to stay strong and healthy.
1. Keto pancakes
To prepare a keto pancakes you need 5 to 20 minutes times.
The keto pancakes contains 731 cal, fat of 61 grams, saturates of 7 grams, it is low I a carbs of 7 g, sugar of 4 g, 0.3 g fibre and 38 g proteins.
You need 4 eggs, 1tsp stevia, 1 tsp baking powder, 75 ml almond milk, pinch of ground cinnamon, 175 almond flour, 1/2 tsp vanilla extract to make Keto Pancakes. In only 2 steps it get prepared.
Firstly, Whisk the almond milk and egg together in the bowl. Add the stevia, baking powder, cinnamon, almond flour and vanilla in it and then stir to combine.
Heat the non stick frying pan over a low heat. Pour in couple of tsp of the batter and cook until the edges are set, around 3 minutes. Flip and cook for a further 1.5 minutes until it will become golden. Repeat it with the remaining batter, then serve your pancakes in stacks with your favourite toppings, we topped ours with fried streaky bacon, it is a Keto diet friendly maple syrup and add just a few blueberries.
How do I start a ketogenic diet for free?
To start a good keto diet, you don’t need any special things or money just you need some focus. Just eat the healthy food is the first mul mantra of Ketogenic diet. And when you follow it regularly you will also get results. In your house there are so many healthy foods are present, like haldi, Green vegetables eat that only.
And avoid the street and oily Food. This is the best free top for ketogenic diet. For more subscribe us.
What do I eat when I first start Keto?
You want to eat the foods which are low in carbs and high in fat so your body get started in ketogenic diet process. Eat the fatty foods like fish and meat. And most important avoid permanently the street foods and oily foods only eat healthy foods, which will make you healthy.
What are the basic rules of Keto?
To do ketogenic diet there is only one basic rule, which is that eat the healthy food as compare to oily and street foods. Because the healthy food gives you a proper protein and fats. Healthy food means the green vegetables and protein rich foods.
Side effects Of Keto Diet and how to minimize them
Keto diet is very beneficial diet, but some times there are some side effects also effect the body who doing keto diet regularly. If you are doing regular keto diet you will get fatigue and some disease, to minimize them read the full Article and get full knowledge about keto diet.
Doing regular Keto diet you will get keto flu symptoms include constipation, and vomiting. Other less common symptoms include:
- poor energy and mental function
- Much hunger
- Some sleep issues
- Discomfort in Digestive
- Exercise performance Decreased
To minimize this side-effects, firstly try low carbs diet in first week and after some time try to increase the carbs in your diet. Because when you try from small part your body get knowledge and work smoothly.
Ketogenic diet may loose your minerals and water consumption, so for it take some treatment from doctor or add salt level in your diet.