What Is A Ketogenic Diet? Keto Diet Explained

Keto Diet Plan for Beginners

A ketogenic or keto diet is a diet that focuses on reducing carbohydrate intake and replacing it with good, healthy fats.
It is not just a low-carb diet a diet that emphasizes on eating real food. Keto puts your body in a high metabolic condition called ketosis.
This process makes it easy for the body to burn fat for energy use.
It supplies energy to the brain by turning fats into ketones in the liver.

Keto Diet Wiki

Ketogenic diet significantly reduces insulin levels, blood sugar and other chronic diseases such as heart disease, cancer, Parkinson’s disease, epilepsy, and Alzheimer’s disease and many more.
There are several types of ketogenic diets. The popular ones include standard, cyclical, targeted and high-protein ketogenic diets.
Standard and high-protein diets are common and have been used by most people.
Athletes and bodybuilders are prone to using cyclical diets. You can shed fat without necessarily tracking your calorie intake.
A study has shown that on a keto diet, you can lose as much as 2.2 times more weight compared to a calorie-restricted diet. In order to receive maximum benefits on a keto diet, you need to understand the types of food to eat.. Here’s a detailed list of ketogenic diet foods to avoid.

All grains and starches

Wheat-based products such as pasta, rice, cereals, barley, buckwheat, rye, oat, crackers, potatoes, chips, and porridge.
They have a sweet taste and are easy to recognize. Starches are complex carbohydrates and are excellent sources of energy.

Fruits

Fruits contain a lot of carbohydrates. Berries can be consumed in moderation on a keto diet. Small amounts of blackberries, raspberries, and strawberries are good. However, blueberries should be consumed infrequently and in small quantities as well. Tropical fruits such as mango, banana, papaya and other high-carb fruits like grapes and tangerine should be out of your diet. Pure fruit juices are also not good. You can make smoothies instead. Smoothies contain high fiber content which is more satiating compared to juices that have high sugar levels.

Sugar

Sugar or any other soft drink are not recommended in a keto diet. Avoid foods that contain processed sugar like candy sweets, donuts, frozen treats, cookies and chocolate bars, and breakfast cereals. Be sure to read labels to check any hidden sugars particularly in foods such as sweetened sauces, dips, packaged goods, dressings, and condiments. Artificial sweeteners, and other sugar-rich foods that stimulate appetite and cause cravings. Sugar can quickly kick you out of ketosis, and you should stay away from it.

Margarine 

Margarine (imitated butter) is industrially produced. It contains high levels of omega-6 fatty acids. Margarine doesn’t taste like butter. It doesn’t provide any health benefit. The high omega-6 content in margarine has been linked to causing allergies and other inflammatory diseases.

Processed foods

Watch out for additives in processed foods. Abstain from foods that contain carrageenan like almond milk. Other foods such as whey protein products like MSG. Dried fruits and gelatin contain sulfites. Others contain BPA and wheat gluten. It can be hard to pinpoint the ingredients listed in most processed foods because most of them are not labeled.

Refined fats

Because fats are generally crucial in ketosis. Fat makes about 70% of the ketogenic diet. Therefore, there are those that get a green light and others that get a red light in ketosis. Therefore, there are those that get a green light and others that get a red light in ketosis. The good fats form into four categories including saturated, monounsaturated, polyunsaturated, and naturally-occurring fats. Decrease or eliminate fats in a keto diet because they can damage your health. Refined fats are in question. Choose fats that are not overheated or processed. Processed polyunsaturated fats contain harmful free radicals. This can cause an increased heart rate, the risk of cancer, pro-inflammatory diseases, and bad cholesterol.

Low-fat dairy products

Keto diet allows only a small amount of raw and full-fat milk. Milk isn’t recommended in a keto diet for a variety of reasons. Milk takes time to digest. This is because it lacks good bacteria that is eliminated during the pasteurization process. Milk is also rich in carbohydrates (4-5 grams/100ml.) You can still take cream but in reasonable amounts instead of milk. Additionally, when choosing milk try to consider the NO rBGH label. Some farmers tend to inject genetically engineered bovine growth hormones (rBGH) to increase milk production.

Types of Legumes

Legumes such as chickpeas, pinto beans, navy beans, kidney beans, soybeans, and lentils are non-ketogenic foods. Legumes have high carbohydrate levels. They also hold phytates and lectins that slow down their digestion. Studies have shown that legumes can cause leaky gut syndrome, IBS, Hashimoto’s, and PCOS. Some legumes such as peanuts should be consumed in moderation.

Factory-farmed animal products

Proteins obtained from factory-farmed animal products are entirely non-ketogenic. Ditch all grain-fed meats, hot dogs, beef jerky, canned meat, smoked meat, cured or salted meat, chicken nuggets, bacon, and packaged sausages. If you must eat meat, then go for the grass-fed instead of eating factory-farmed animal products.
Alcoholic products and sweet drinks
Alcoholic drinks are bad, and most of them contain carbohydrates. Avoid Foods such as wine, beer, and cocktails

Keto diet side effects

A ketogenic diet is not for everyone. It can be safe for healthy people. The diet sometimes causes side effects as the body adapts. The condition is often termed as keto flu and usually occurs for a few days. Increased hunger, nausea, sleep-related disorders, digestion problems, the decline in exercise performance and mental function. By eating a low-carb diet can minimize most side effects

Conclusion 

The success of any keto diet depends on how well you plan for it. Always emphasize eating real food and avoid non-ketogenic foods like milk, alcoholic drinks, sugar, processed fats, legumes, margarine, all-grain starches, fruits, and low-fat dairy products.