Is the Ketogenic Diet Worth Going Through? There are 365 days in a year, and easily as many diets! So what is it about the Ketogenic Diet that’s grabbed so much interest? At its base, is a low carb but very high fat diet that comes in a variety of forms – all under the umbrella of Ketogenix.
Carbs have been considered an enemy in the fight against fat for quite a while now soKeto diets are aimed at eliminating them almost entirely. In fact, it’s extra high in fat(and moderate with protein). The Keto diet takes its name from what your own body produces when starved of carbs; called ketones, they are an alternative fuel source.
When a person’s diet excludes most carbs as well as keeping proteins to a minimum, the body produces those keytonesen masse; however in order to do that, the body needs an ingestion of a higher fat content. In fact, you’re actually recommended to take in around 60-75% of your total calories from fat sources in order to get into ketosis (the state that allows the ketones to become the main supplier of your energy).
This runs counter to more balanced diets which usually adopt a Protein 20-35%/Carb 45-65%/Fat 10-35% mix. So in order to make up the difference in macronutrient distribution, you’ll be consuming a lot of items such as meat, fish, butter eggs, cheese, heavy cream, oils, nuts, avocados, seeds and low carb green vegetables. Wave goodbye to carb-heavy sources like grains, rice, beans, potatoes, sweets, milk, cereals, and fruits.
Many proteins are good but with an emphasis on organic, pasture-raised or grass-fed meats. Proteins can include whole eggs, fatty fish (such as salmon), seafood, organic meats, steaks, pork, and poultry. Stay away from meats and proteins that have added sugars.
The Keto diet is rich in fats but you’re going to want to make sure you opt for organic and grass-fed. Great sources of fat include olive oil, mayonnaise, coconut oil, butter, and lard. Make sure the oils you use are non-hydrogenated or unprocessed. Again, stay away from added sugars.
Great Keto snack food, you can have many types of nuts including almond butter, flax seeds, macadamia nuts, brazil nuts and pecans. No sugared nuts though!
You can go cheese crazy on a keto diet – and that includes whole milk, full-fat Greek yoghurt, and even cream. Try avoiding yoghurts and creamers that are sweetened though; remember, any added sugar eats into your carb consumption.
Low carb veggies are the name of the game (and they help you avoid constipation too). On the list are kale, spinach, cabbage, mushrooms, green beans and green bell peppers. You’ll also want to opt for lower-sugar fruits which include blueberries, blackberries and raspberries and avoid high-sugar content fruits like oranges, grapes, mangos, apples, papaya, pineapple, bananas, and dried fruit.
Avoid them at all costs!
Avoid these too!
Here’s a quick sample diet from a bodybuilder who has been on a Keto diet before:
Keto Diets can be hard to stick to – especially when your mind is telling you that all that fat you’re ingesting is bad for you– because they take time to kick in. According to the Ketogenic Diet For Women, you shouldn’t be upset if that happens because all it means is that your body is first working to heal itself. While undergoing a Keto Diet, and especially if you’re diabetic, it’s also best to keep an eye on your blood sugar, using the sorts of strips and kits you can find at sites like BestKetoneTest.
The ketogenic diet has its origins in the 1920s where it was used to treat epilepsy in children (and still is). As recently as 2017, a study from the University of California discovered that a ketogenic diet can increase memory, motor function, and even life span. It also seems to help with Alzheimer’s, Parkinson’s and even Multiple Sclerosis. The keto diet might even help with people who have Type 2 Diabetes as studies suggest that a long-term diet can lead to big reductions in both HbA1c and weight.
One of the obstacles some face is known as the keto-flu; a condition that can last anywhere from a day to a few weeks. Another is the commitment to the diet that’s required to make it a success. You will need to plan your diet meticulously. You will also need to ensure you avoid the wrong fats; highly saturated animal fats are a no-no.
Most importantly, before beginning any keto diet, you should check with your doctor first. Remember; everyone’s body is different so you shouldn’t just assume yours will work fine with it.