Ketogenic diet is a medical Nutrition therapy. Before starting this diet consult a Nutrition & Dietetics practitioner or a physician. This KETO diet was used for the treatment of Epileptic seizures during the 1920. Ketogenic diet is not usually harmful; ketogenic diet is safe for obsess people.
A keto or ketogenic diet is a very low-carbohydrates diet, which makes the body to switch to fats in the body for energy thus burns fat more effectively. Many people have benefits for weight loss and increase in health and performance. Body can run on two kinds of fuels of energy one is Sugar the other is fat.
The “keto” in a ketogenic diet that allows the body to produce small fuel molecules called “ketones”. Liver produces ketones from fat and is used by the Brain mainly.
Different Types of keto Diet
- Standard Ketogenic diet SKD
Eat very low carbohydrates approximately 50grams. Usually for people who want to lose body and have insulin resistance.
- High protein Ketogenic diet HPKD
This is a high protein intake sometimes additional protein intake. This extra protein diet is to build muscles.
- Cyclical keto diet CKD
This ketogenic diet involves eating very low carbohydrates. Followed by a day or two of eating high carbohydrate diet.
- Targeted ketogenic diet TKD
This ketogenic diet is ideal for maintaining exercise performance, fueling your muscles. Targeted ketogenic is a hybrid between the standard ketogenic diet and the cyclical ketogenic diet. It allows you to train at higher intensities at the gym.
Keto has surged in popularity over the past year as a lose-weight-fast strategy. In a keto diet 75 percent of your daily calories should consist of fats, 20 % protein and 5 % carbohydrates.
Few foods to have in a ketogenic diet
Meat- Grass fed Beef, Organic meat, Pork
Fish -Wild caught salmon, herring, tuna, snapper, and trout.
Eggs- Organic eggs, Pastured eggs
Non starchy vegetables- Mushrooms, Greens, Broccoli, Peppers, Tomatoes
Nuts and seeds- Almonds, Peanuts, Macadamia nuts, Pumpkin seeds, Walnuts
Full Fat dairy- Yogurt, Butter and Cream.
Full Fat Cheese- Goat cheese, Cream cheese, Cheddar, Brie and Macadamia cheese.
Healthy Fats- Olive oil, Avocado oil, Sesame oil
Condiments- Salt, Pepper, Lime juice, Fresh Herb and Spices.
Uses of Following KETO Diet
Reduces hunger: Ketones suppress your hunger hormones makes you feel full.
Increases energy: Ketones provides immediate energy for the brain unto 70 percentages. These ketones stimulate the neuron in the brain.
Anti-Inflammations: keto diet has anti-inflammatory properties. It could help prevent Alzheimer’s and cancer.
Weight loss: Keto diet burns fat thus result in weight lose and healthy weight control.
Ketogenic Diet Not For
- Diabetic person or who is on medication for diabetes.
- High blood pressure person or who is on medication for High Blood Pressure.
- Breast feeding mothers are advised against KETO diet.