Having a hard time running? Constantly catching your breath just by walking? Tired of seeing that lump of fat in your stomach? Maybe these are the signs that you should start losing weight. One of the most popular diets nowadays is a keto diet. But what is keto diet and is it really effective?
Keto or ketogenic diet is low carb but a high-fat diet that is somehow similar with Atkins. This diet causes a massive reduction in your insulin and blood sugar levels. The main focus of this diet is to reduce carbohydrates in exchange for fats. When this happens, you undergo a metabolic state which is called ketosis. Once you start your diet, your body will become efficient in burning fat for you to have enough energy for the day.
You will not only say goodbye to your stomach fats, but this diet can also supply the energy needed for your brain. You can also expect other benefits from this diet such as improvement in your performance and health.
Types of Keto Diet
There are different types of keto diet. Before you try any of these, it is advisable that you consult with your doctor first.
- Standard ketogenic diet (SKD) – This diet contains 5% carbs, 20% protein, and 75% fat.
- Cyclical ketogenic diet (CKD) – This diet contains 2 high-carb days and 5 ketogenic days.
- Targeted ketogenic diet (TKD) – This diet requires you to have workouts with carbs.
- High-protein ketogenic diet – This diet contains 5% carbs, 35% protein, and 60% fat.
The most commonly used type of diet is standard and high-protein ketogenic diets. Meanwhile, targeted and cyclical ketogenic diets are more recommended for athletes and bodybuilders.
Food Included in Your Keto Diet
For you to be successful in this diet, you need to follow its recommended meals. These meals consist of mostly the following food:
- Fatty fish like mackerel, salmon, and tuna.
- Meat such as steak, ham, chicken, and bacon.
- Butter and cream
- Cheese including cheddar, mozzarella, and blue.
- Eggs usually omega-3 whole ones
- Oil such as avocado oil, coconut oil, and virgin olive oil
- Nuts or seeds like chia seeds, almonds, and walnuts.
- Low-carb vegetables including peppers, tomatoes, and onions.
- Condiments such as spices, herbs, and pepper.
Take note that since you will be cutting off a lot of food in this diet, you have the option to add keto supplements for you to still receive the needed nutrients in your body. You can take magnesium, MCT oil, omega-3 fatty acid, and BHB supplements, among others.
Here is a sample of a meal plan that you can try for a week with a keto diet.
- 1st day: bacon, eggs, tomatoes, chicken salad with olive oil, feta cheese, and salmon.
- 2nd day: goat cheese omelet, basil, egg, tomato, almond milk, milkshake, cocoa powder, peanut butter, vegetables, cheddar cheese, and meatballs.
- 3rd day: milkshake, pork chops, parmesan cheese, salad, broccoli, shrimp salad, and avocado.
- 4th day: chicken pesto, cream cheese, nuts, celery sticks, guacamole, avocado omelet with onions
- 5th day: bun-less burger with cheese, egg, and bacon, sugar-free yogurt, peanut butter, cocoa powder, beef stir-fried with vegetables and coconut oil.
- 6th day: ham, cheese, nuts, omelet with vegetables, spinach, egg, and white fish.
- 7th day: steak, eggs, salad, burger with salsa, guacamole, mushroom, cheese, and fried eggs.
There are also keto-approved snacks that you can eat in case you get hungry. You can try 90% dark chocolate, hard-boiled eggs, full-fat yogurt with cocoa powder, and a low-carb milkshake.
Health Benefits of Keto Diet
As mentioned, the ketogenic diet is not only for weight loss. It is also helpful in keeping your body healthy. The following are the other health benefits of this low-carb diet.
- Alzheimer’s disease. Taking keto diet with this ailment can reduce the symptoms and slow down the progression.
- Cancer. Studies show that the diet can cure different types of cancer as well as slowing down the growth of the tumor.
- Brain injuries. A study done for animals proved that this diet can aid recovery for brain injury and can reduce the risk of concussions.
- Heart disease. By taking the keto diet, you can improve risk factors such as blood sugar, body fat, and blood pressure, to name a few.
- Polycystic ovary syndrome. The diet can reduce insulin levels.
- Acne. Keto diet can reduce your sugar and processed food intake which can improve acne.
- Epilepsy. There is a study that shows that the diet can reduce seizure attacks.
- Parkinson’s disease. A study proved that it can remove the symptoms of this illness.
Keto Diet Side Effects
Ketosis is a metabolic process in which instead of burning carbohydrates to get energy, you burn fats instead. This is what you are doing when you take keto diet. But just like in any weight-loss procedure, there are ketosis side effects as well.
If you just started the diet, you might have a keto flu. This is when your body is adjusting to your new food intake. You might experience poor energy, increased hunger, nausea, digestive discomfort, and so on.
To reduce having these symptoms, you can opt for a low-carb diet. This way, instead of surprising your body with a huge loss of food, you slowly adapt your body to your diet. You can also add salt to your meals or mineral supplements.
Another side effect could be diabetes. Since you are taking in more fat than carbohydrates, you might end up with this illness. If you already have diabetes before trying keto diet, the doctor might recommend that you try another weight-loss procedure.
Ketogenic diet or most commonly known as keno diet is a weight-loss plan in which you eat more fats than carbs. This diet plans on letting your body burn down fats for you to lose weight. In addition, this diet is not only good for making you thinner, but it is also helpful in curing other diseases such as cancer, epilepsy, and acne.
But it is important to note that you must be aware of the risks and side effects of this diet. If you are worried about these, then it is best to consult with your doctor first before attempting to try the keto diet.