Keto diet is a low-carb, medium-protein, high-fat diet, that turns the body into a fat-burning machine.
Many studies and research have testified that this type of diet has many health benefits for the body, and mind, and cures some diseases in addition to its effectiveness in losing weight effectively.
The advantage of the keto diet or low-carb diets, is that a person does not feel hungry, and does not count calories greatly when following the keto diet or a low-carb diet in general.
In this detailed guide, you will find all the information you need in detail to follow the keto diet properly, if you do not have time to read this useful information, it is recommended to share it for reference at any time and it is a reference for you, let's start ..
What is the keto diet ?
Keto is a diet that was used early in the last century to treat epilepsy in children. Later, scientists noticed the effect of this system in losing weight very effectively and quickly.
Keto is a diet that provides the body with energy through fats instead of carbohydrates. Where the nutritional values are, 70-80% fat, 20-25 protein, 5-10 carbohydrates, the vast majority of fats from the body’s need for calories instead of carbohydrates.
The keto diet is derived from the name keto, They are small fuel molecules called ketones.
These molecules are stored in the liver as an alternative source of energy. When the main source of energy, which is glucose and insulin, is not present, these molecules are burned as an alternative source of energy.
Ketones are produced when you eat a small amount of carbohydrates, these particles are distributed and analyzed in blood sugar, and excess protein is converted into blood sugar.
These ketones are produced and stored in the liver from sources of fat, and then used as fuel throughout the body, including the brain.
As you know, the brain is a hungry organ that consumes a lot of energy every day. It cannot work on fats directly, but it can only work on glucose or ketones.
Read also : KETO Diet Benefits
How does the keto system work in the body in detail
Through ketogenic nutrition and when replacing the main source of energy that the body adopts, which is glucose, with the source of fats, then the body at this stage enters into a state called ketosis , in this case the body becomes a fat-burning machine.
So that the body uses energy from fats instead of glucose and insulin extracted from carbohydrates.
Fat is burned at this stage continuously 24 hours a day, 7 days a week.
As it is known that every small movement that the body makes requires energy, and every mental activity requires energy, even when sleeping the body needs energy, In addition to that, insulin levels become very low.
And it becomes very easy to burn fat from the stock in the body, this thing is very excellent, especially for people who have excess body fat, or for people who want to lose weight effectively.
Another benefit is that the body is always in a state of focus and readiness, because the brain has an adequate energy reserve.
It is worth noting that several studies have proven, that this keto diet has benefits from a mental standpoint in terms of focus and mental activity.
Pay attention pay attention
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When does the ketosis stage occur?
Nice question, this stage occurs when the level of glucose, and insulin in the body decreases, and this happens as a result of two options:
- The first in the fasting phase: when the amount of carbohydrates is reduced naturally and without counting the amount of carbohydrates.
- The second when reducing carbohydrates and increasing fats in the diet: At this stage, the body burns fats through ketones in the liver, as we explained earlier.
Summary, A person cannot fast for long periods of time. When eating the first meal, the body returns to its state, but when the body is intentionally stimulated to enter the ketosis phase, the body remains in this phase indefinitely.
Read also : KETO Diet Benefits
People who are not recommended to follow a keto diet or low-carb diet:
There are many rumors and misunderstandings about the Keto Diet in terms of safety, but it is safe for most people, but there are cases that require attention and they are the following :
- People with type 1 diabetes who take insulin.
- People with high blood pressure who take blood pressure medication.
- Breastfeeding and pregnant women.
It should be noted that these cases can follow keto and do not prevent them from doing so, but they require great attention to avoid any problems. Therefore, it is advised to consult a specialist before doing this.
Food and foods forbidden keto diet :
Avoid eating foods that contain a large proportion of carbohydrates, and foods that contain sugars and starches.
This means that following a low-carb diet, you basically need to avoid sugary foods altogether, avoid starchy foods such as bread, pasta, rice, and potatoes, and also avoid processed foods.
We stress again that the food should be rich in fats, contain moderate amounts of protein, and low amounts of carbohydrates.
A rough guide as an energy source that is recommended to follow is as follows: 5 percent carbohydrates, 15 to 25 percent protein, 75 percent fat.
List of forbidden keto purchases
After you know the food that can be eaten with keto, which is very much and full of options, we now move to the forbidden foods that you cannot eat and these foods you can skip and replace with the healthy and permitted foods on keto.
Remember, the goal of the keto diet is to enter a state of ketosis by limiting your carbohydrate intake to about 5% of your total caloric needs and consuming about 75% of your calories from fat.
Vegetables and fruits naturally contain carbohydrates, and those in the list above are the ones that contain the lowest percentage of carbohydrates in addition to containing many useful nutrients.
When talking about prohibited food on keto, remember these rules briefly :
- Avoid foods high in carbohydrates.
- Avoid foods that undergo procedures by which fat is removed.
- Avoid foods that are overly processed.
- Avoid foods that contain many additives.
The benefits of the keto diet in detail
The health benefits of the keto diet have the same benefits as low-carb diets of various kinds, except that the keto diet has more benefits because the proportion of carbohydrates is very low compared to other low-carb diets.
1. Weight loss
The conversion of metabolic processes by replacing fats as a source of energy as an alternative to glucose and insulin extracted from carbohydrates. During this process, the body turns into a fat-burning machine, which leads to significant and faster weight loss.
Fat is burned clearly and quickly, and insulin levels drop significantly.
It is concluded from the above that these metabolic processes cause the body to be in an ideal state that enables the body to lose fat and lose weight, in addition to not feeling hungry.
Many reliable scientific studies that compared different diets to low-carb diets and the keto diet have proven that the latter has more effective results than different diets for weight loss.
2. Control of appetite
By following the keto diet, you will control your appetite, let me explain this to you ...
When the body burns fat 24 hours a day 7 days a week, the body has continuous access for weeks and months of energy stored in the body, which greatly reduces the feeling of hunger.
This information has been documented from people's experiences, and scientific studies have proven that, and explained how this happens, as we explained earlier in this guide.
This makes the person easily eat less, due to the energy stored in the body, and this leads to the loss of excess weight.
When feeling hungry, the person will eat food, and this does not affect the diet at all, and this means that the person will eat infrequently without suffering from hunger due to the energy stored in the body.
This makes intermittent fasting with the keto diet easier, and the body is at an ideal stage to get rid of type 2 diabetes and accelerate weight loss.
In addition, you will save a lot of time and money because you do not have to snack all day long.
Many people who follow a keto diet want to eat 2 to 3 times a day, and most people skip breakfast.
Not having to resist feelings of hunger can help fight diabetes and prevent it and get rid of food addiction.
Also, the keto diet helps solve problems with eating disorders, such as bulimia, which is represented by binge eating, and eating large amounts of food within a short period.
If a person gets rid of constant feelings of hunger, he puts the body in a state in which the appetite is low, which leads to a state of satisfaction from the psychological point of view, and then stops eating food normally and without resistance from it, and dieting becomes easy for him.
3. Continuous energy and mental performance
The state of ketosis leads to a continuous flow of fuel and energy that is derived from ketones and is then sent to the brain, and it will largely avoid the fluctuations that occur in blood sugar, leading to an improvement in focus and the disappearance of the confusion that occurs in the brain.
Many people follow the keto diet, especially to increase mental performance, and some people follow this diet to increase energy in the body.
When following the keto diet, the brain in this case does not need carbohydrates, because the 24/7 fuel for the brain is derived from ketones, which is an ideal mental fuel for focus and energy.
4. Get rid of type II diabetes
Studies and scientific research have proven that a ketogenic diet controls blood sugar levels.
It is ideal for treating type 2 diabetes, and this makes perfect sense, because keto lowers blood sugar levels and reduces the negative impact of high insulin levels.
5. Improve health
Studies and scientific research have shown that the keto diet significantly improves the risk of heart disease, in terms of improving levels of cholesterol, triglycerides, and high-density lipoproteins.
Also, total cholesterol levels are usually affected minimally, leading to significant improvements in blood sugar and insulin levels.
Improvement of these markers is associated with a condition called metabolic syndrome, better changes in blood sugar levels and better weight.
6. Rest the stomach
By following the keto diet, it leads you to a quieter stomach, less gas and often no gas, and you will get rid of cramps and stomach pain.
For a large number of people who follow the keto diet, this feature is considered to them as one of the best features, and it is usually noticed within two days of following the diet.
7. Endure physical stress
Keto diets increase the tolerance for physical stress by giving the body constant access to its energy stores.
The body is not provided with energy by stored carbohydrates (glycogen), except for a few hours while the body is doing intense exercise or strenuous physical activity.
Then the body returns to energy consumption through other stores that are sufficient for the body for weeks.
8. Treatment of epilepsy
The keto diet is an effective and clinically proven treatment for epilepsy, and this treatment has been used since the early 1930s.
This treatment has been used widely for children, as many studies have shown very significant improvement, but recently adults have also benefited.
Following the keto diet reduces or does not take epilepsy drugs. This diet helps people with epilepsy get rid of seizures, which reduces the side effects of drugs and thus increases mental performance.
How to enter the ketosis stage while following the keto diet
There are many things that increase ketosis levels, which we will mention below, from most to least important.
1. Limit carbohydrates by 20 grams of digestible carbohydrates per day
This is a severe diet against carbohydrates, this diet is similar to the Atkins diet, you must be careful not to limit fiber, as it may be beneficial.
It should be noted that limiting carbohydrates significantly may not lead to entry into the ketosis stage, it can lead to very low levels, and you will learn about this in the following points.
You should realize that there are things that you must follow for your success in this diet, not just limiting carbohydrates, below you will find all the information for properly following the keto diet and your success in it.
2. Eat protein moderately
You must eat the proteins you need daily and do not overdo it when following the keto diet, because the excess protein will be converted into glucose in the body, which reduces the body's entry into the ketosis stage.
Maintain 1 gram of protein daily for every one kilogram of body weight, this means if a person weighs 80 kilograms, he should eat 80 grams of protein daily.
One of the common mistakes in keto that prevents people from entering the ketosis stage is eating too much protein in their recipes.
3. Eat enough fat
Eat fats until you feel full, and this is the big difference between following the keto diet and other diets that make people hungry.
Eating fats greatly helps to reach the ketosis stage.
When a person follows diets low or caloric restriction of various kinds, they make the person in a state of fatigue and a sense of hunger, which leads him to not continue to follow the diet and give up.
But the keto diet is long lasting and makes you feel good, so eat enough fat to feel full and satisfied.
But if you feel hungry all day, I recommend in this case that you add fats to your meals, such as more butter and more olive oil.
4. Avoid eating snacks when you are not hungry
Eating food because it is in front of you and only for pleasure and when you are not feeling hungry reduces the entry into the ketosis stage and slows weight loss.
But you must pay attention; Eating when you are hungry is a good thing and it does not affect how you follow your diet properly.
5. Intermittent fasting
If necessary, add intermittent fasting to your regimen, for example, skip breakfast and eat within 8 hours a day.
In the sense of fasting for 16 hours, this is very effective in boosting ketosis levels quickly, in addition to accelerating weight loss, and improving type 2 diabetes disorders, this is usually easy if you follow the keto diet.
6. Doing exercises
Engaging in any physical activity while following a low-carb diet increases ketone levels moderately, which also helps accelerate weight loss and treat type 2 diabetes.
Exercising when you follow the keto diet is not necessary to reach the ketosis stage, but it is very beneficial.
7. Sleep long enough
For most people, sleeping for about 8 hours is more than good, so maintain this amount of sleep daily and avoid stress and stress.
Lack of sleep and an increase in the stress hormone (cortisol) increases the level of sugar in the blood, and it slows entry into the ketosis stage and slows weight loss, in addition to making it difficult to stick to the keto diet.
Lack of sleep and stress is so important that you should pay attention.
Signs and symptoms of the ketogenic diet that occur when entering ketosis
After following the keto diet, the question you might ask is, how do I know that I am in the ketosis stage?
Answer, You can find out from the tests; Such as blood samples, urine samples, and respiration.
In addition, there are signs and symptoms that show this and do not require tests, as follows:
1. Dry mouth and increased thirst
Unless you drink enough water well, you may feel dry in the mouth, so it is recommended to drink two cups of broth daily, in addition to the amount of water you need, in addition to that you may sometimes feel a metallic taste in your mouth.
2. Increased urination
When you increase your water intake, it leads to increased urination, and ketones and acetoacetate may end up in the urine, and this appears in the ketosis test using urine strips.
3. Smell of breath
This results from ketone bodies called acetone and is emitted through breathing. Sometimes the breath can smell like nail remover, and sometimes the breath can resemble sweat, especially when exercising, but it is often temporary.
4. Distinctive and positive signs
Reduced hunger :
Many other people's experiences have noticed a significant decrease in their hunger when they follow the keto diet, the reason behind this is the increase in the body's ability to draw up its energy through fat stores.
Also, many people feel completely satisfied when they eat once or twice a day, which ends up automatically and without resistance to intermittent fasting.
Increase energy :
After a few days of feeling tired and this is called the keto flu, the body begins to restore energy levels in a clear way, this leads to better thinking and focus and less brain disruption, as well as a feeling of energetic and energetic.
Side effects and disadvantages of the ketogenic diet
Often when you follow the keto diet, you will experience some symptoms of the so-called keto flu, but these symptoms do not last for a long time, most likely these symptoms last for two days and not more than a week, and include the following:
- Headache
- fatigue
- Dizziness
- Mild nausea
- Difficulty concentrating
- Lethargy
- Irritability and nervousness
You will experience these initial symptoms and disappear within a week, as your body adjusts to the increased fat burning.
The cause of keto flu is the result of foods rich in carbohydrates that lead to water retention in the body.
When you start a low-carb diet, a lot of this fluid is lost, and your urination will increase significantly, and as a result, you will get rid of excess salt as well.
This can lead to dehydration and a lack of salt before the body begins to adapt, which is the reason behind most of the signs and symptoms of keto flu.
You can reduce or even eliminate these symptoms by consuming enough water and salt. One of the best ways to do this is to drink a cup of broth and repeat twice a day. But avoid broth cubes that contain vegetable oils or carbohydrates, such as Magi soup, as they are prohibited on the keto diet.
The keto diet damage and the most common side effects
Apart from the keto flu, there are more common side effects, and they can be largely avoided by making sure you get enough water and minerals, and include the following:
- Leg cramps
- Constipation
- Bad breath odor
- Heart palpitations
- Decreased physical activity or inactivity
Damage to the keto diet and less common side effects .
These side effects affect a small group of people when they follow the Keto Diet, and include the following:
- Gout
- Grit in the woman
- Temporary hair loss
- High cholesterol
- Decreased tolerance to stay away from alcohol
- rash
- Possible risks when breastfeeding
The results on keto vary from person to person, but most people lose 1 to 2 kg in the first week, and after that, you will lose half a kilogram of fat per week.
In most cases, the results are faster in young people, and the results are slower in people aged 40 years and over.
In addition, when you approach your normal body weight, in this case weight loss will slow down, as long as you eat when you feel hungry, the weight will stabilize to a certain extent.
Can a keto diet be followed without intermittent fasting?
Intermittent fasting is very necessary with keto, and in most cases without intermittent fasting, the desired results will not appear.
In addition, many people when they follow the keto diet do not lose weight, because they eat light meals between the main meals, that is, they do not do intermittent fasting.
Even if the meals are low in carbohydrates, it is actually much better than high carbohydrate foods, but weight loss occurs for those people who have a high metabolism.
But the vast majority will not lose weight despite following the keto diet, because the level of insulin rises each time they eat.
So that too many diets and snacks between main meals may disrupt weight loss and it is most definitely a misconception.
One of the things that must be taken into consideration is if the person following the keto diet is over the age of 45, 50 or 60 years, or in menopause, then the metabolism will be slow. And keto will not work for these people except with intermittent fasting.
The relationship of the keto diet with intermittent fasting
Keto diet and intermittent fasting are equally important ways to maintain health and lose weight. With the keto diet, we not only aim to lose weight, but also to maintain health.
You should practice intermittent fasting slowly and gradually. Meaning, start with just three meals, without snacks in between. With more fat added to meals.
When the body adapts to this diet for a period of at least two weeks, then it moves to the next stage, which is adding intermittent fasting to your diet. Then delay breakfast,little by little until you stop eating this meal.
You should also not eat food without feeling hungry, worse in the morning or at any time, because in this case the body eats the fat stores in the body.
Follow the keto diet and intermittent fasting together, follow intermittent fasting gradually, and you will definitely notice the results of weight loss, health improvement and other benefits of the keto diet.
In the end, that's all you need to know in general about the keto diet, share it with your friends, please.
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