Updated: Apr 23
Learning About the Keto Diet Plan
Keto (or Ketogenic) diet is a low carb, high fat plan. It entails drastically reducing your carbohydrate intake and replacing it with good fat. In addition, this diet plan allows the body to reach a metabolic state known as ketosis. Learn all you need to know about the keto diet eating plan.
Ketosis is a metabolic state wherein the body utilizes fat for fuel instead of carbohydrates. It takes place when there is a significant decrease in carbohydrates consumption, thus limiting the supply of glucose or sugar. Glucose is the primary source of energy for your body’s cells.
Keto is the most logical and effective way for the body to enter ketosis. The process involves limiting carbohydrates’ consumption to about 20 to 50 grams daily and compensating with fats, like meat, fish, nuts, eggs, and oil.
The Keto diet was already a preferred therapy for patients with epilepsy as early as the 1920s. The purpose was to provide an alternative to non-traditional fasting, which showed success stories in epilepsy therapy. However, it was abandoned entirely when new anticonvulsant medicines emerged.
Fast forward to 1971, when Peter Huttenlocher created what became a keto diet plan, 60% of the calories were derived from MCT (medium-chain triglycerides) oil. It enabled more protein and carbs to be included compared with the original keto diet. In addition, this allowed parents to prepare tasty meals for their epileptic patients. Many hospitals have since used the MCT diet to replace the original keto diet, though some use a combination of the two plans.
Different Types of Ketogenic Diets
Ketogenic diets take the following forms:
1. The standard ketogenic diet (SKD) – A low-carb, high-fat, and moderate protein diet containing 10 percent carbs, 20 percent protein, and 70 percent fat.
2. The cyclical ketogenic diet (CKD) – It involves more prolonged periods of high-carb refeeds (such as five keto days closely followed by two high-carb days)
3. The targeted ketogenic diet (TKD) allows the addition of carbohydrates between workouts.
4. High protein ketogenic diet: It includes more protein, though it is like SKD. The ratio is usually 35 percent protein, 5 percent carbs, and 60 percent fat.
There is extensive research on the high protein ketogenic diet and the standard ketogenic diet. Targeted or cyclical ketogenic diets usually employ advanced dieting methods, making them more suitable for athletes and bodybuilders. The average person will follow SKD since it is less complicated.
How Effective are Ketogenic Diets in Weight Loss?
A keto diet will help you lose weight the healthy way and lower your risks of contracting lifestyle diseases such as diabetes and heart disease. Research shows that ketogenic diets are as effective at weight loss as low-fat diets. Furthermore, you will not be tracking your food consumption or counting calories when following this diet.
Carbs are highly responsible for the massive weight gains people experience. When you find a way to cut them down in your food intake, you have a higher chance of shedding those extra pounds. With a keto diet, your body will have lower blood sugar levels, improved insulin sensitivity, and increased ketones. Your body will also burn more stored fat to produce energy since there will not be enough carbs to burn.
Here is some good news. If you do not have time to prepare your meals, you can purchase already prepared meals.
Food to Avoid.
Food with a high carbohydrate content should be limited. The following is a list of food you can reduce or eliminate once you follow the keto diet plan.
Sugar – ice cream, soda, smoothies, cakes, candies, etc.
Grains and starches – rice, pasta, cereal, wheat-based products, etc.
All kinds of fruits except berries like blueberries and strawberries
Beans or legumes – lentils, chickpeas, kidney beans, peas, etc.
Low-fat products – low-fat mayonnaise, condiments, and salad dressings
Root vegetables and tubers – parsnips, carrots, potatoes, sweet potatoes, etc.
Unhealthy fats – processed mayonnaise, vegetable oils, etc.
Alcohol – liquor, beer, wine
Sauces and condiments – honey mustard sauce, barbecue sauce, ketchup, teriyaki sauce, etc.
Sugar-free “diet” food – anything that claims they are sugar-free, like desserts, puddings, syrups, etc.
Food to Eat.
Your menu plan should revolve around the following:
Red meat, ham, bacon, sausage, steak, chicken, turkey
Fatty fish – salmon, mackerel, tuna, trout
Grass-fed butter and heavy cream
Unprocessed cheeses – cheddar, blue, mozzarella, goat, cream, cheddar
Nuts and seeds – walnuts, almonds, pumpkin seeds, chia seeds, flaxseeds, etc.
Healthy oils – olive, avocado, coconut
Low carb vegetables – green veggies, onions, peppers, tomatoes, etc.
Condiments – salt and pepper, spices, and herbs
The ketogenic diet plan is an excellent way to lose weight without starving yourself; however, first, however; it would help if you learned what food should be in your diet and what food should be avoided.
Ketogenic Diets for People with Diabetes or Pre-diabetes.
Diabetes is a medical condition characterized by impaired insulin function, high blood sugar, and changes in metabolic processes in the body. A keto diet will help you shed excess fat, putting you at risk of metabolic syndrome, prediabetes, and type 2 diabetes. It will also improve your insulin sensitivity by about 75 percent, helping regulate your blood sugar levels.
Most doctors recommend keto diets to people with diabetes for blood sugar management. If you have diabetes, sticking to the diet will make you less dependent on blood sugar medications. However, it would be best to inform your physician if you notice any lapses or changes in your condition.
Other Health Benefits of Ketogenic Diets.
Ketogenic diets helped treat neurological disorders such as epilepsy in the past. Today, keto helps lower heart disease patients' blood pressure, blood sugar, and cholesterol levels and slow tumor growth in cancer patients. It also reduces symptoms of Alzheimer’s, epilepsy, Parkinson’s, brain injury, polycystic ovary syndrome, etc. In addition, Keto diets are widely therapeutic for neurological, metabolic, and insulin-related illnesses.
Keto tips and tricks
Some of the tips and tricks that will make it easier for you to adopt a keto diet are as follows:
First, check food labels for carbs, protein, fat, and fiber percentages.
Then, carefully plan out your meals for the week.
Finally, turn to cookbooks, food blogs, apps, and websites for keto-friendly meal ideas and recipes.
Sign up for meal delivery services that offer keto-friendly food options
Carry your food when going to social gatherings
Many people have found the Keto diet beneficial in their weight loss journey. Perhaps you can find success with the ketogenic meal plan. There are so many resources to help you.