Ketogenic Diet

Good Day! everyone @Oslec08 once again, I'm writing about KETOGENIC/KETO DIET, all this information is based on experience and research .

WHAT IS KETOGENIC/KETO DIET

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis .

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.

For more information click the link below :

SOURCE: https://www.healthline.com/nutrition...101#what-it-is

Different Types of Ketogenic Diets
There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.

Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.


Normally teyh often use SKD or STANDARD KETOGENIC DIET. Cyclical KD is normally used by athletes and body builders.


Disclaimer: I suggest you talk to a doctor before proceeding. For me I have just been trying out stuff. If you know your body very well, you'll notice of what foods make you gain fats faster and what makes your tummy big. In my observation, carbs makes me fat faster.

I have tried keto last year, and it was really effective. Although not the proper keto diet, but my friens and I notice result even for a short period of time..



Foods to Avoid
Any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

Grains or starches: Wheat-based products, rice, pasta, cereal, etc.

Fruit: All fruit, except small portions of berries like strawberries.

Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.

Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.

Low-fat or diet products: These are highly processed and often high in carbs.

Some condiments or sauces: These often contain sugar and unhealthy fat.

Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.

Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.

Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

Foods to Eat

You should base the majority of your meals around these foods:

• Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

• Fatty fish: Such as salmon, trout, tuna and mackerel.

• Eggs: Look for pastured or omega-3 whole eggs.

• Butter and cream: Look for grass-fed when possible.

• Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).

• Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

• Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.

• Avocados: Whole avocados or freshly made guacamole.

• Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

• Condiments: You can use salt, pepper and various healthy herbs and spices.
  

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