Ketogenic Diet, Benefits, Foods, Types and Side Effects
image source: Pixabay
The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.
If you can stick with the ketogenic diet, research indicates you may see benefits like weight loss and a reduced risk of heart disease and Type 2 diabetes. There’s also some early evidence to suggest that a ketogenic diet could be an effective form of therapy for some cancer patients (because cancer cells require carbs to survive), as well as those with neurological disorders, from persistent headaches to more serious conditions like Parkinson’s and Alzheimer’s.
The key to sticking to keto guidelines is focusing on what you can eat, not what you’re cutting out. If you’re unsure about what’s safe to snack on, you are in luck. We have picked out our favorite, keto-friendly foods that will make eating a fat-centric diet easy and enjoyable. Keep reading to learn what grocery store items you’ll need to successfully take the ketogenic plunge—as always, consult with your doctor before embarking on a new diet plan.
You should base the majority of your meals around these foods
Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
Fatty fish: Such as salmon, trout, tuna, and mackerel.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Fruits: Fruits are not a part of the ketogenic diet because of their higher carbohydrate and sugar content. However, avocado is a part of the diet thanks to its high-fat content. Blackberries are also sometimes included due to their very high fiber content.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use salt, pepper and various healthy herbs and spices.
Different Types of Ketogenic Diets
There are four different keto diets you can follow depending on your goals. For example, if you’re an individual who leads a very active lifestyle or if you’re an athlete that performs high-intensity training, there’s a keto diet for you. If your goal is to simply lose fat and reach your optimal health, there’s a diet for you as well:
Fat Loss and Therapeutic Purposes: The Standard Ketogenic Diet (SKD)
Workout Performance: Targeted Ketogenic Diet (TKD)
Bodybuilders or Athletes: Cyclical Ketogenic Diet (CKD)
High Protein Needs: High-Protein Ketogenic Diet
However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods, and primarily used by bodybuilders or athletes.
Risks and Side Effects
The ketogenic diet involves consuming high levels of fats. As such, several side effects can occur if a person follows the diet long-term, especially if they do not eat enough fiber and vegetables.
These side effects include:
→ high cholesterol
→ impaired growth
→ kidney stones
A person may also be more prone to bone fractures. For this reason, dietitians often recommend taking supplements to boost bone strength, such as vitamin D, calcium, selenium, and many of the B vitamins.
Considering these possible side effects, doctors do not recommend the diet for pregnant women, those with chronic kidney disease, or those who have gout.https://healthyfoodmaster.com/ketogenic-diet-benefits-foods-types-and-side-effects/Diet & Weight LossGeneral Healthdiet,health,healthy diet,ketogenic diet,weight loss