What is Keto Diet or Ketogenic Diet
Our bodies are incredibly adaptive to food we eat, when we overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. The end goal of a properly maintained keto diet is to force your body into the metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – Ketogenic Diet, Low Carb Diet, Low Carb High Fat Diet
What to Eat in Keto Diet
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
What to Avoid in Kato Diet
Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
Kato Food Ratios
- Carbohydrates: 5-10%
- Fats: 70-75%
- Protein: 15-20%
Advantages of Keto Diet
- Weight Loss
- Control Blood Sugar
- Mental Alertness and Focus
- Increased Energy
- Control Epilapsy
- Control Blood Pressure
- Insulin Resistance
- Improvement in Acne
Disadvantages of Kato Diet
- Keto Flu. Keto flu is a very common experience for new ketoers, but it often goes away after just a few days – and there are ways to minimize or even eliminate it.
- Once your body enters ketosis, you also begin to lose muscle, become extremely fatigued, and eventually enter starvation mode. Then it actually becomes even harder to lose weight.
- A keto diet will do more harm than good for the majority of patients, especially if they have any underlying kidney or liver issues
- Leg Cramps. As this happens you also lose electrolytes and this can lead to a few choice words in the middle of the night as you jump out of bed in pain! To help prevent that make sure you’re getting plenty of magnesium, calcium, and potassium.
- Constipation. If a high percentage of your pre-keto calories came from carbs, it make take some time for your digestive system to adapt to the extra fat and protein it’s being asked to process.
- Prompts Micronutrient Deficiencies: Because of the low amount of carb available in Ketogenic diets, there can be a resulting micronutrient deficiency. In prevention of this, it is advisable that you take high quality mineral supplement or multivitamin at least twice daily.
- It is tiring, being on such a restrictive diet, and social events can be difficult.