The ketogenic diet has a significant role in defying many disease-causing cellular infections/disorders. It is a safe treatment for many health issues at a microscopic level. When you are suffering from the common problems of diabetes, overweight, without any doubt you can opt for this diet. If losing weight your primary requirement and you have tried many other medications, exercises still you aren’t out of it; it’s now time to follow this completely organic and well being ketogenic diet meal plan which is utmost old of many scientific diets and super efficient.
One unique feature of the diet is that the diet goes on utilizing your fat storages and depends on the fat intakes thus reduces your weight rather than impelling you to avoid fatty foods. This diet is said a high-fat, low-carb diet plan. Also epilepsy in the children, a neurological disease is also cured by following this diet.
Let us get into the deeper discussion with the listed highlights below
- What is ketogenic diet about?
- Advantages with ketogenic diet plan
- What to eat? What not to..?
- A sample three day plan of diet
- Few cautions to be made
- Other supplements to avoid problems
Dr. Russell Wilder of Mayo Clinic in 1924, almost a century ago had proposed the keto diet(short form) which was his own design. But the specialized anti-seizure treatments in the 1940s had shown their adverse effect on this diet from when the keto diet was almost disappeared. Later in 1994, Charlie Abraham’s family have undergone anti-seizure treatments and brain surgery, then they’ve tried this diet plan as a toddler and maintained it for almost five years. From then ketogenic diet plan for weight loss and fat removal has become a populous organic treatment/medication.
In 2006, Charlie made a commission with neurologists and dietitians to create an exercise too. The age and circumstances of the users are also decided under a consensus statement. It was mainly suggested for the children with epilepsy to improve nourishment and developing the brain.
What does it do?
- The protein provided with the diet is a generous
- It has a unique feature of low-carb and a high-fat intake, which greatly affects the utilization of energy stored in the body and also energy available from food intake.
- Intake of fat content which is one of the major ketogenic diet foods, used in the ketogenic diet plan for weight loss seems to be a wrong notion that fat is reducing the weight of the body, but the mechanism it does is kind of interesting. The fats stored in the body and came through food are converted into fatty acids and ketones. Through this, fat is burned all the way through,
- The ketone bodies also impact our body condition at the cellular level and improve the metabolic activities.
- Glucose/Blood Sugar is almost lowered in production; fats are utilized to a maximum extent. This improvement in ketone production and their business is called “ketogenesis.”
- The ketone bodies present in blood also improve insulin resistance and disease resistance from the probe of diabetes, epilepsy, autism, Alzheimer’s and even cancer. Not only these, but we shall also signify the whole ketogenic diet benefits in the following discussion.
- The ketones kill the fat into energy most efficiently and are also some of them are sent to the liver, which is a cause of energy source to the brain. This, as a result, improves the brain functioning in an indirect way.
- The state of improvement of fats through food and ketone bodies all over the body in blood vessels, liver, is called “ketosis.” To mention, it is not a disease; it is a state. Moreover, it is a healthy sign to attain and sustain ketosis.
Crisp format of the diet
- As earlier mentioned, the ketogenic diet is high fat, moderate protein, and low carbohydrate foods.
- Many weight loss diets opt for high protein foods, but the keto diet needs them less, cause the fat does the whole work.
- The menu doesn’t go on a strict pattern of days, food limitations like in the 7 Days Gm diet plan for weight loss . It is just about knowing what are the foods that aren’t allowed and most suggested foods good for health. But it requires a close medical supervision.
- Carbohydrates are recommended to be taken around 20-60 grams a day, not more than that if you are in the probe of any disease mentioned above. Medium levels of protein are enough because a large amount of protein is covered by the fats and moreover, more than fats, protein helps in developing blood sugar. For this reason, one is suggested to maintain a better fat content even though he/she neglect much protein.
- 20-25% protein and 5-10% carbohydrates are helpful, and rest is all calories.
- Everything in the diet pattern is suggested by a dietitian, may it be the ratio of fat to the proteins and carbs and strict amounts of protein in grams.
- The diet begins to be for a couple of days and goes on to a high level in around 3-4 days.
- To completely eliminate epileptic seizures, it is better to be on diet up to 3 If the diet fails on your body, there’s no problem in stopping the diet after a while.
- Weight loss
On the keto diet, one can simply trust that this diet is majorly for losing weight. Ketogenic diet weight loss is a healthy weight loss compared to the typical low-fat weight loss diets.You need not track your calorie count to check for weight loss. The weight is automatically turned to be lowered by the amount of ketone production, that too with no hunger problems.
One of the researches stated that ketogenic diet plan can work 2.2 times as efficient as on a calorie restricting low-fat diet regarding the weight loss problem.The increased protein intake also helps sometimes to lose weight and some more health benefits.
- Diabetes and Pre-diabetes
As all we know, diabetes is due to high blood sugar and great deficiency of insulin levels. This prevents the threat of diabetes and also avoids if there are any chances of diabetes, i.e., pre-diabetes.Excess fat is all reduced in keto diet, this involves in reducing blood sugar and control diabetes of type 2. The metabolic syndrome is also covered by this action.
Insulin sensitivity is said to have covered by a surprising range of 75%.You can even stop the medication for diabetes(type 2) if you go on regular ketogenic diet foods. It is 95% successful.Weight loss after diabetes control is also an advantage to be mentioned. 11-13 kgs of weight are lost once you are free from diabetes whereas it is 6-8 kgs in typical low-fat diets.
- Fat control
The basic thing we could know about the diet by its name is an improvement of ketones all over the body. This increases the burning of fats/utilization of fats wherever present. The state of increasing the ketone content across the average level is what called “ketosis.”
The stage of increment in ketone level is definitely a healthy sign irrespective of any side effects because there aren’t any hazards related to increasing in the ketone count. When you are on the keto diet, if the carbs are heavier, the burning fuel gets retarded, and even glucose content also increases, which usually can’t be converted into energy by ketone bodies as much as fats are converted.
- Protein sparing effect
Ketogenic diet plan shows a protein sparing effect, i.e. if you are consuming 1000-1500mgproteins per kg of your weight, that is said to be enough. This structure of feeding helps your body that ketones work more on fats than protein. Since the fat count is enormous, you need not oxidize the protein and convert glucose to energy.
- Reducing Insulin level
Reduction of insulin levels causes lipolysis and release of glycerol, which in turn has a lipolysis blocking effect at 80-120 stage of insulin. At this juncture, beneficial hormones like growth hormone and some other powerful growth factors are also released.
- Heart disease
The blood pressure and blood sugar controls are almost there nearer to avoid the risk of heart problems.
Improvement in fat burning reduces the probability of heart disease to vanish.
The tumor growth is ideally controlled by ketogenic diet. Several types of cancer are also treated through this.
The ketogenic diet results in treating neurological and cellular/metabolic syndromes through which unwanted wounds inside the cell parts are causing cancer, and are eliminated at the very initial stages through organic food itself.
- Treatment for Alzheimer’s, Epilepsy, Parkinson’s, Brain injuries, and Acne are additional ketogenic diet benefits.
- Acne is cured by the process of lowering sugar and processed foods, which is a mild effect of a keto Over 12 weeks of diet practice, you can see the healing action of acne.
- Ketogenic diet results in losing weight to a great extent while maintaining good physical attire and health. It has a wide range of advantages when compared to the other healthy weight loss plans .
You can just take these things or granted while you are on the diet. These are the best-suggested foods to maintain the desired health condition. Look down for the list.
Butter and creams: Butter and creams involved in baked food can be good for a while.
Nuts and seeds: In any diet nuts and seeds are very helpful and here is the same case. Almonds, walnuts, chia seeds, flax seeds, and pumpkin seeds are suggested.
[Read : Chia Seeds Benefits]
Cheese: Unprocessed cheese is a must, and processed cheese doesn’t have much advantage like this one.
Avocados: Guacamole is good or all avocados are excellent to have them on a diet.
Low carb foods: Green vegetables, tomatoes, onions, and peppers are rich in carbohydrates.
Eggs: Pastured eggs are good for health or omega three whole eggs.
Healthy oils: Coconut oil, Olive oil and avocado oil are all okay for cooking.
Meat: Steak, bacon, chicken, and turkey are healthy when you’re on a diet. Red meat is a special
Fish: Salmon fish, tuna, trout, mackerel; mostly fatty fishes are allowed.
Condiments: Salt, pepper, and other healthy spices are included in the diet for taste and extra purification of body cells.
From above list, it is clear that this is not a strict diet regarding fat count or calorie count, yet in provides a high amount of fats and you are all comfortable with the food with no hunger problems.
Foods to be avoided
It is more important to know the foods that are to be avoided than the intake list. Here’s the list of foods to be avoided on the ketogenic diet. They are mostly the high carbohydrate content foods.
Sugary foods: Soda, fruit juice, ice cream, candy, cakes are not encouraged.
Grains or starches: Wheat-based products, rice, cereal, pista, etc.
Low-fat foods: Low-fat foods or products of processed foods are harmful because they contain a high carbohydrate content.
Some condiments: Sauces and condiments contain sugar and unhealthy fat; they should be avoided.
Unhealthy fat: Vegetable oil contains fatty acids which are totally unwanted. Mayonnaise is also one of such kinds.
Root vegetables: Potatoes, carrots, sweet potatoes, parsnips contain a full amount of carbs.
[ Read : Carrots uses for health ]
Fruits: Except strawberry, no fruit helps in gaining fat and reducing carbs.
Alcohol: Alcohol is also rich in carbs; it is also suggested to be avoided.
Beans: Kidney beans, peas, lentils, chickpeas are avoided.
Sugar-free diet foods
Alcohol contains high sugar contents; this affects ketone level. So, it is better to avoid sugar alcohols.
As of now, ketogenic diet meal plan doesn’t look tougher to deal with. It’s all with available and affordable food to everyone and food which is not so odd in taste.
Here is the sample pattern of nutritional ketosis diet which helps you out of the confusion as a beginner.
Day 1 Plan
On the first day, protein content is a bit higher, but as in the combination of fat, it is no harmful effect.
2-3 raw eggs with one tablespoon of salted butter
Four slices of bacon
Raw onions – 1 ounce
Chicken on green salad(3 cups) with oil and vinegar
Celery stalk-1 fresh
Ribeye steak with mushroom cream
Broccoli – Raw
Butter is also suggested
Day 2 Plan
4-5 ounces of ground leaf with spices
1 ounce of low carb vegetables, a chopped onion
They can be fried but in olive oil only
Coffee or herbal tea(unsweetened) with cream in high amounts
4 ounces of baked fish with butter sauce
A cup of cauliflower, fried in olive oil
Blue cheese with green salad and dressed with full-fat content.
Unsweetened sparkling water or any other unsweetened beverage
6 ounces of pulled pork/meat shoulder
2 cups of cabbage, fried in butter
High fat dressing and green salad
Unsweetened beverages like coffee and herbal tea
Day 3 Plan
3 ounces of cooked meat with sauce
A Boiled Egg –
2 teaspoon cream cheese
Unsweetened coffee or herbal tea with high-fat ingredients
4 ounces of smoked turkey
1 cup of summer crash crunched, fried in butter
Low carb high fat dressing and green salad
Water or unsweetened flavored beverages
4 ounces of salmon, parmesan cream sauce
Spinach with garlic and onions
Romaine lettuce dressed with high-fat, low-carb contents
Coffee or herbal tea unsweetened
The above-suggested menu is majorly for non-vegetarians. Vegans have a plenty of varieties in place of non-vegetarian foods with green leaf veggies and other high-fat contents.If you are going well with this kind of ketogenic meal plan, you can continue it for months; a definite change is challenged.
There are some doubts and fallacies regarding this diet as a harmful one to follow. But let us know the extent of their hazard and also observe some notices while you follow the diet.
No diet without physician’s advice
- Never even take it for granted to follow health diets unless you approach a doctor whether to follow it or not. If at all you are with heart disease, kidney problem, then you must not follow anything without the expert’s advice.
- Better you consult a nutrition expert rather than a physician as they may not know perfect things about nutrition who regularly get confused with ketosis and ketoacidosis.
Keto flu is there
- For the ones who doesn’t have a healthy immune system may be attacked by keto flu. This includes lower energy levels and hunger problem due to strange diet pattern.
- Nausea, digestive system, and exercise performances may also be affected by this flu. It is one of the ketosis side effects. One is suggested to maintain a low carb diet regularly so that the body is habituated to the ketogenic diet foods and also fat burning capacity.
- If you could not control the digestive problems occurring with this diet, you can simultaneously go for other treatments for digestive problems.
Mineral and water deficiency
Water and mineral imbalance may occur due to the diet change, adding salt and spices may help in increasing them.
Other mild side effects
- To avoid other ketogenic side effects, add sodium by 3000 mg per day and also 1000 mg of potassium and 200mg of manganese. These minerals help the immune system and prevent most of the diseases related to ketosis.
- If at all it is a bigger problem with your body posture, you try to have some good amount of calories for just a few weeks after the start of the ketogenic After that, you can switch to the original meal plan.
- All these side effects are not much danger, even if they attack, they could be handled with the mineral supplements.
We are done with the plan of a keto diet and its side effects. The nutritional ketosis diet has some strange problems with its suitability towards the people. It may not be okay with everyone who follows. But for the ones to whom this diet is mandatory, we have a list of proposed additional minerals to have and maintain the health well same as in the past.
- MCT oil: Mix this oil with yogurt or any other drinks; you can improve your ketone levels.
- Minerals: As already mentioned, salt, sodium like minerals can improve your stability towards the diet
- Whey: This is just to maintain the required protein level. You can add them in milkshake or yogurt.
- Caffeine: Fat reduction and exercise performance are major issues that can be dealt with caffeine.
- Creatine: This helps in health and performance. This combines the exercise plan and ketogenic diet so well without any ketosis side effects. Thus many of the side effects are avoided by creatine.
- Ketones: The exogenous ketones are important in making the body ready with ketones always, thus it controls the blood sugar levels and avoids fat and diabetic problems if any.
This is all about the ketogenic diet and its extensive treatments to the human body. The ketogenic diet plan for weight loss is considered to be the best among many diets when the food comfort is given more weight. Ketogenic diet benefits are of a wide range starting from mild issues like mineral imbalances, water sufficiency to major health concerns like cancer, epilepsy, etc.
If you could find any diet suggestion to add, feel free to mention in the comments and we will not bother to add them up in the article.