fbpx
ketogenic diet

Ketogenic diet and ketosis: a quick starter guide

The ketogenic diet became popular in the 1920s when it was discovered as a treatment for epilepsy, Alzheimer’s, and Parkinson’s diseases. Unlike the paleo diet, keto is much more strict on carbohydrates. This diet is believed to help treat a number of diseases such as diabetes, cancer, obesity, and metabolic syndrome.

WHAT IS KETOSIS?

The objective of the keto diet is to put a person into a state of ketosis, which maximizes the production of ketones in the liver. Ketones are considered to have a positive effect on the human intestines and brain. If the body receives little food (namely, carbohydrates), the liver has to use fats (fatty acids) to produce ketones, which provide energy for the body.

Ketosis is a condition in which the body experiences deficiency in glucose and starts to convert fatty acids into ketones.

Thus, your body becomes a fat burning machine!

HOW TO TELL IF THE PROCESS OF KETOSIS HAS STARTED?

Thirst, feeling of dryness in the mouth, frequent urination, and loss of appetite are considered the signs of ketosis. For these reasons, this condition is sometimes referred to as the keto flu.

Those who practice intermittent fasting can enter ketosis faster.

In order to check whether ketosis is present, you can get tested for the existence of ketones in your blood or urine.

ketosis
Foods, allowed on a ketogenic diet

KETOGENIC DIET VARIATIONS.

As with the adaptive Paleo diet, the Keto diet also has several adapted options. I want to look at the standard ketogenic diet, as it is the most studied of all.

  1. Standard ketogenic diet: 70% fat, 20% protein, and 10% carbohydrates.
  2. Cyclical ketogenic diet allows you to add carbohydrates several times a week, for example, 2 days out of 7.
  3. Targeted ketogenic diet: enables you to increase the amount of carbohydrates during exercise.
  4. High-protein ketogenic diet: 60% fat, 35% protein and 5% carbohydrates.

 WHAT IS ALLOWED ON A KETO DIET?

  • Meat, poultry meat, fish
  • Eggs
  • Vegetables
  • Орехи
  • Dairy products (not fat-free)
  • A small amount of berries

WHAT IS NOT ALLOWED ON A KETO DIET?

  • Fruits
  • Refined and semi-finished products
  • Vegetables
  • Cereals
  • Starch
  • Alcohol

KETO DIET FOOD LISTS

Cheat sheet for the keto diet

CONCLUSION

Research shows that the ketogenic diet can help deal with weight loss and improve metabolic syndrome. It also shows good results in patients with cancer (as tumor growth slows down), diabetes, and excess weight.

The other side of the coin is that other studies show that a ketogenic diet can negatively affect the state of the thyroid gland (reverse T3 rises, T3 decreases). Other disadvantages include kidney stones, fatty deposits in the liver and increased acidity in the blood.

The main rule when choosing this diet is to gradually reduce the amount of carbohydrates, and gradually increase them during the withdrawal from it. You should always consult with a doctor if you experience any negative symptoms.

Do you have questions about the ketogenic diet? If you want to make your lifestyle healthier or are wondering if this diet is suitable for you, I can help you make long-term sustainable changes in your lifestyle.

Sign up for a consultation with me via the link below:

Leave a Comment

Your email address will not be published. Required fields are marked *