A very low carbohydrate diet with moderately increased protein and a high-fat diet is known as the ketogenic diet. The idea of a ketogenic diet becomes from 1920 to treatment for epilepsy.
This diet comprises of mainly 70% fats, 20-25% proteins, and 5 % carbohydrates. This fat consumption results in the production of ketone bodies which the human body can consume as an alternative source of energy. Our brain loves to feed on fat because it is made up of cholesterol and fatty acids.
The most important thing for this diet is to select healthy fat choices with a clever combination of protein. Coconut oil is mostly used because it increases the production of ketone bodies. It also reduces the inflammation of the body and helps the organization to cleanse from a massive load of free radicals.
Types of Ketogenic Diet
There are three types of the ketogenic diet.
- The standard ketogenic diet includes 20gm to 59gm net carbohydrates and usually
recommended for day to day activities.
- The targeted ketogenic diet is the best option for athletes and approx. 50 gm CHO is given to a person one hour before exercise.
- Cyclical type includes a standard ketogenic diet for five days and two days with regular CHO consumption.
- Another type which is the restricted keto diet is used for therapeutic purposes, for example, epilepsy treatment.
- The need for nutrients (Fats, Protein, and CHO) depends on someone’s daily routine life and physical activity.
Allowed or Avoid Foods in Ketogenic Diet
All kinds of refined sugar are discouraged during ketogenic diets.
Foods that are encouraged in Ketogenic Diet
Olive oil, Coconut oil, Ghee, Butter, heavy cream, cheese, eggs, Nuts like Brazil nuts, almonds, sesame seeds, and oil.
Meat: lamb, beef, mutton, chicken, turkey, Fish especially oily fish
Vegetables: all green leafy vegetables like kale, broccoli, spinach.
Fruits: coconut, Avocados, and low carb fruits
Foods that are not allowed
Chocolates, high crab fruits, all kinds of sodas and juices, pastries, cakes, bread, cereals, rice, candies, and thing contain a high amount of carbohydrates.
Ideas for keto meals
A standard breakfast may be composed of 2 pouched/ scrambled eggs with some tomato sauce. It may be a full-fat yogurt or milk with a hand full of nuts. Lunch may include coconut flour chapatti with 100 to200 gm of mince.
This meal can also be made with cheese slices and turkey or chicken steak with a bunch of green leafy vegetables. Dinner, the meal in the evening is the most important meal of the day, and a keto dinner may be made with a tuna sandwich/turkey rolls or some muffins with almond sauce.
Bulletproof coffee or tea may be used in snacks. Avocado is the best option for taking before lunch as a small snack.
Benefits of Keto Diet
During a ketogenic diet, a person becomes a machine of fat burning even during sleep. The
process of ketone production is known as ketosis, and that’s why this diet is called a ketogenic /keto diet.
There is a massive number of benefits of a ketogenic diet.
- Weight loss
- Control of blood sugar level
- Brain clarity
- Increased energy
- Maintain blood pressure
- Control of hunger
- Epilepsy treatment
- Treat insulin resistance
- Cancer Treatment
The ketogenic diet primarily uses fats as the fuel source, and in this way, the body consumes all the fat stored in the body. Researchers showed that the ketogenic diet shows more significant and fast weight reduction.
Control of blood sugar level
Fats as fuel results to reduce the level of blood sugar. Researches proved that the Ketogenic diet is a more accurate and useful way to regulate blood sugar levels.
This diet also helps in enhancing brain performance and results in spiritual awareness as well as mental clarity. Studies showed this diet tremendously improves the neurological conditions of different patients like Alzheimer’s and Parkinson’s disease.
Fat as fuel is more satisfying and provides sustained energy for the whole day. The body prefers it, and it is also a rich source of energy. It amplifies mitochondrial health by different pathways and results in the reduction of free radicals.
Maintain blood pressure
Keto diet showed reduced LDL and triglycerides and promotes heart health. This diet also increases HDL and helps to maintain blood pressure into a healthy range.
It is also helpful in weight reduction so as an additional benefit, it also contributes to weight management.
Control of hunger
During a keto diet, a better body fuel in the form of healthy fats provides a long-lasting satisfaction after a meal.
The ketogenic diet was used for the treatment of epilepsy since 1900. It is still in use for controlling uncontrolled epilepsy among children especially.
Treat insulin resistance
The reason for type 2 diabetes is insulin resistance. And the use of carbohydrates as fuel will trigger the body to produce more and more insulin resulting in the condition of Hyperinsulinemia.
Studies proved a high fat and low carb diet helps to treat this condition and reduce the risk of metabolic diseases.
The regular cells can feed on both glucose and ketone bodies, but cancer cells cannot do this. They need only glucose for their propagation. A ketogenic diet can effetely reverse the metastasis by limiting the energy supply to the cancer cells and treats almost all kinds of cancers.