Ketogenic diet is among most popular diets in these days. Many people have positive effects in loosing weight with this low carb diet….. exactly,we are talking about diet where is aloud to eat a lot of fats and less carbohydrates.
The small intake of carbs,puts your body in condition called ketosis which means that your body is using fats as a source of energy instead of carbs. With the beginning of this diet usually it takes couple of days for your body to enter in condition of ketosis, and then the fats are being transformed in so-called ketone bodies or just ketones, molecules that feeds your muscles and your brain. Creating ketones and using them as a source of energy is the main purpose of this diet.
Many studies showed that ketogenic diet helps reduce risk factors for heart diseases, diabetes, epilepsy and even Alzheimer’s disease. It was an endocrinologist Dr. Henry Geyelin who promoted this diet in the treatment of epileptic seizures in the far 1921 year, and after it was developed a programme applying a 4:1 ratio of fats to proteins and carbohydrates.
But how this diet helps loosing weight?
In normal condition, carbs from the food are being transformed into glucose which is the simplest way for your body to get energy. But if you stop taking carbs , the level of insulin in your blood will be lower and the body will start to look for an alternative source of energy and founds it in burning fats in your liver. The ketones, released during this process, are speeding the whole metabolism, and this leeds to lose weight in short time and without feeling hungry at all.
This comes from the fact that fats have more calories, which makes them more difficult to digest and you stay satiated long time after meals. You will also have more energy during the day without sudden blood sugar drops.
At the beginning of ketogenic diet,is good to start by taking up to 25 g of carbs and after entering in deep condition of ketosis,is recommended to follow the 4:1 ratio of fats to proteins and carbs (70-75% fats,15-20% proteins and 5-10% carbohydrates). These amounts should be in accordance with your body weight and height as well as with your physical activity.
If you want to lose weight without being physically active, just read next what you should eat and what to avoid.
What can you eat?
Meat (every type of fresh meat: chicken,beef,lamb,pork, turkey,organ meats like heart,liver, kidneys etc.)
Fish ( salmon,tuna , seafood)
Cheese ( all hard and soft cheeses like parmesan, mozzarella,feta,brie,cheddar)
Full fat yogurts
Healthy fats ( butter, chicken and duck fat,olive oil, avocado oil, coconut oil, macadamia)
Vegetables with low carbs ( garlic, pepperoni,most leafy greens)
Seeds ( pumpkin seeds, almonds,chia seeds,flax seeds, walnuts)
Berries and avocado
Spices (all of them)
Beverages ( water, coffee,tea,dry red and dry white wine)
What you should avoid!
All grains ( corn,wheat,rice, millet etc.) and their products like pasta,bread, cereals.
Fruits and fruit juices
Milk ( as well as beer, sweet wines and cocktails)
All processed foods ( low fats and low carbs foods).
Those who practice sport or goes in gym to work out, should take extra carbohydrates just before their training to provide enough energy for it. Usually people who works out , bodybuilders and athletes,choose cyclic keto diet which means that have 5 days of standard keto food and 2 days of high carb food,to repare their muscles.
All of you that will choose ketogenic diet for loosing weight, it’s important to know that in the first 2-4 weeks you’ll feel tired and without energy, your hands may shake until your body get used to burn fats instead of carbohydrates. The Keto flu is known and very common from keto side effects,then electrolyte and mineral deficiencies and most people experience hypoglycemia for some time. When your body will start to produce ketones for energy,these symptoms calms down, but you should increase the amount of salt in your body and maybe use some magnesium supplements.
Of course, this diet, like all others is not recommended for people with serious medical condition or for those who recovered from an eating disorder. It’s good to consult your doctor before starting keto diet to make sure that it’s appropriate for you.