If you’ve been hearing a lot about ketogenic diets lately, you’re not alone. This type of diet has been all the rage recently, and for good reason. A ketogenic diet is a great way to lose weight and improve your health. But what is it exactly? And how does it work? In this blog post, we will answer all of your questions about ketogenic diets!
The ketogenic diet was discovered in the 1920s by researchers who were studying epilepsy. They found that a ketogenic diet could help to reduce the frequency of seizures in people with epilepsy. Since then, the ketogenic diet has been used to treat other health conditions, including obesity and diabetes.
So, what is a ketogenic diet?
A ketogenic diet is a type of low-carbohydrate diet. This means that you will be eating fewer carbs than you would on a typical diet. Instead, you will focus on eating more healthy fats and proteins. The nutrient ratios for keto are approximately 70% fat, 25% protein, and 5% low glycemic carbs. This combination of foods will help to put your body into a state of ketosis. Ketosis is when your body starts to burn fat for energy, instead of carbs. This process can help you to lose weight quickly and effectively.
How it works
Now that we know a little bit more about ketogenic diets, let’s talk about how they work. To get into a ketogenic state, it typically involves limiting carbs to around 20-50 grams per day. This may sound difficult, but there are a number of delicious keto-friendly foods that you can eat. For example, healthy fats such as avocados, olive oil, and nuts are all great keto foods. In addition, you can also enjoy proteins such as fish, chicken, and eggs. By eating these types of foods, you will be able to reach ketosis without too much difficulty.
Benefits
There are numerous benefits that come along with ketogenic diets. As we mentioned, ketosis can help you to lose weight quickly and effectively. In addition, ketosis has a number of other health benefits. For example, it can help to improve your mental clarity and focus. It can also help to increase your energy levels and stamina. It has also been used for epilepsy, PCOS, and cancer. If you are looking for a way to improve your overall health, a ketogenic diet is a great option!
Foods to Eat
Here is a list of keto-friendly foods that you can enjoy:
- Healthy oils: olive oil, coconut oil, avocado oil
- Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds
- Fish and shellfish: salmon, trout, shrimp
- Meat and poultry: chicken, beef, pork
- Eggs
- Vegetables: broccoli, cauliflower, spinach, kale
- Low glycemic fruits: berries (small amount), lemons, limes, avocado
- Condiments and sauces: salsa, guacamole, sugar free sauces and salad dressings
As you can see, there are a number of delicious keto-friendly foods that you can enjoy. Like this chili shrimp recipe.
Foods to Avoid
There are a few keto no-no’s that you should be aware of. Here’s a list:
- Sugar: This includes all forms of sugar, including honey and agave.
- Processed foods: This includes foods that are high in carbs, such as bread, pasta, cookies, and cakes.
- Fruit: Most fruits are high in sugar and should be avoided on a keto diet.
- Starchy vegetables: This includes potatoes, sweet potatoes, and corn.
- Beans and legumes: This includes lentils, black beans, kidney beans, and soybeans.
- Alcohol: This includes all forms of alcohol, including beer, wine, and spirits.
- Some sauces: This includes sauces with added sugars.
As you can see, there are a few keto no-no’s that you should be aware of. By avoiding these foods, you will be well on your way to success with a ketogenic diet!
Keto Flu
One of the most common side effects of starting a ketogenic diet is the keto flu. The keto flu is a collection of symptoms that can occur when your body is adapting to a ketogenic state. Symptoms include fatigue, headaches, nausea, and difficulty with concentration.
The good news is that the keto flu is only temporary and will go away after a few days. In the meantime, there are a few things that you can do to ease your symptoms. First of all, make sure that you are drinking water. This will help to keep your body hydrated and prevent any unwanted side effects. It is also important to make sure that you are getting enough salt. This will help replenish electrolytes and prevent keto flu symptoms. Finally, it is important to make sure that you are getting enough sleep. This will help to improve your overall energy levels and stamina.
Keto Breath
Another common side effect of ketosis is keto breath. Keto breath is a condition where your breath smells fruity or like nail polish remover. This is caused by ketones, which are produced when your body is in ketosis.
The good news is that keto breath is temporary and will go away after a few days. In the meantime, there are a few things that you can do to ease your symptoms. First of all, make sure that you are drinking plenty of water. It is also important to make sure that you are brushing your teeth regularly. You could also try chewing sugar-free gum or mints to help mask the smell.
Muscle Mass
While it’s true that a ketogenic diet may not be ideal for building muscle mass, there are a few things that you can do to help offset this. First of all, make sure that you are getting enough protein. This will help to maintain your existing muscle mass. It is also important to make sure that you are doing strength training exercises like 10X. This will help to build and maintain muscle mass. Finally, it is important to make sure that you are getting enough sleep. This will help with growth and repair of muscles.
Safety
As with any diet, it is important to consult with your doctor first. This is especially important if you have any underlying health conditions. Type 1 Diabetes, for example, can be very dangerous if not managed correctly.
Additionally, if you are pregnant or breastfeeding, it is important to speak with your doctor before starting a ketogenic diet. This is because there is not enough research to determine the safety of a ketogenic diet for these populations.
Keto is best used in a cyclical fashion in order to minimize the risk of any potential side effects and to prevent nutrient deficiencies. This means that you would eat keto for a certain period of time and then take a break for a few weeks or months.
Testing
There are a few ways to test whether or not you are in ketosis. The most accurate way is to use a blood ketone meter like the Keto Mojo.This will measure the level of ketones in your blood and give you an accurate reading.You can also use urine strips to test for ketosis, but these are not as accurate as a blood ketone meter. Finally, you can use breathalyzers like the lumen to test for ketosis, but these are also not as accurate as a blood ketone meter.
Conclusion
The ketogenic diet is a great option for those looking to improve their overall health. There are numerous benefits that come along with this type of diet, including weight loss, increased energy levels, improved mental clarity, and more.
In addition, the keto flu is only temporary and can be easily managed with a few simple tips. Finally, it is important to consult with your doctor before starting any new diet, especially if you have any underlying health conditions.
Now that we’ve answered all of your questions about ketogenic diets, we hope that you feel more confident about starting one yourself! Remember to drink plenty of water, get enough salt, and exercise regularly. If you follow these tips, you’ll be on your way to achieving all of the amazing benefits that come along with a ketogenic diet!
If you have any questions about ketogenic diets join Dr. Ryan for the upcoming Keto Kickstart course. Includes recipes and meal plans. Learn how to monitor your ketones and maximize your progress. Class starts soon, register here.
Thanks for reading… keto on!
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