Ketogenic diet plans are among the hottest new trends in healthy eating. It involves an eating plan of cutting back on carbohydrate intake and replacing it with healthy fats. This leads to a state called “ketosis” where the body burns fat instead of glucose as a primary source of energy.
There are several variations of the ketogenic diet plan. All of which involves restricting your carbohydrate intake and replacing those calories with fat.
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What is a Ketogenic Diet?
A ketogenic diet (often shortened to “keto diet”) is an eating plan that causes your body to enter a state known as ketosis. In this state, the body uses fat as its main source of energy, instead of glucose.
A keto diet aids weight loss by putting the body into nutritional ketosis. When you ingest carbs, your body breaks them down into glucose and looks for another energy source.
When your body isn’t able to find enough glucose in the bloodstream, it will break down fat to create glucose through a process called beta-oxidation.
How Does Ketogenic Diet Plans Help You Lose Weight?
The ketogenic diet plan is a type of eating plan that emphasizes the consumption of foods that are high in protein, and include an acceptable quantity of fat, but relatively few carbohydrates.
Your body prefers to use carbohydrates as its main source of energy, but when you introduce fat into the equation, your body has no choice but to use that as an energy source. When the body uses fat for energy, it creates byproducts called ketones, which are primarily excreted in the urine.
Your kidneys will collect these ketones, and they will transform them into a usable energy source. It is then expelled as waste. These ketones are also a powerful source of fuel for your brain, which is why many people experience increased focus, clarity, and mental energy when following a ketogenic diet plan.
This can be especially helpful for anyone with a neurological condition like Alzheimer’s or epilepsy, but it can also help enhance your daily experience. When your brain has a reliable source of energy, it can focus more on the tasks at hand, instead of worrying about running out of fuel.
Which Foods Should You Eat on a Ketogenic Diet?
The macronutrient ratio of a ketogenic diet is 75% fat, 20% protein, and 5% carbohydrates. On a keto diet, you will want to limit your carbohydrate intake so that your body can break down fat as its primary energy source.
Carbohydrates are found in all kinds of foods, But they are particularly prevalent in grains, sweets, and starches. You can calculate how many carbohydrates you are eating in a day here.
To lose weight, you should aim for a daily intake of 15 grams of protein per day, or about 0.55 grams per pound of body weight. You can get this from lean meats, eggs, dairy products, nuts, seeds, and vegetables. On the other hand, you should aim to get your fat intake between 70-80% of your daily calories.
Side Effects of a Ketogenic Diet
Keto flu – The first few weeks of a new ketogenic diet can be pretty difficult for some people. This is a period referred to as the “keto flu”. It is where your body is struggling to adjust to a new source of energy. And many people experience flu-like symptoms, such as fatigue, dizziness, and nausea. This will pass within a few weeks, and it’s a good indication that your body is entering ketosis.
Constipation – Another side effect of a ketogenic diet is constipation. It may be caused by the drastic reduction in fiber intake. You can combat this side effect by consuming more high-fiber foods like leafy greens, avocado, and berries. You can also supplement with psyllium husk, ground flaxseed, or magnesium citrate to reduce your risk of constipation.
How to Start a Ketogenic Diet
If you are interested in ketogenic diet plans, you should do some research to find the version that works for you. There are several variations of ketogenic diets to try, including:
– Atkins Diet – A modified version of the original Atkins diet that restricts carbs to less than 10% of your daily calories.
Modified Atkins Diet – A version of the Atkins diet that focuses on portion control instead of daily carb intake.
Cyclical Ketogenic Diet (or CKD) – A version of the ketogenic diet in which you “cycle” between a ketogenic diet and a more moderate form of low-carb eating every few weeks.
Targeted Ketogenic Diet – A customized version of the ketogenic diet that takes into account your individual health history and goals.
Recipe Ideas for Keto-Friendly Diet Plans
American-style scalloped potatoes –
You may eat potatoes on a keto diet, but you must make certain changes. Thinly slice potatoes and sprinkle with cheese to make scalloped potatoes. Bake until cheese melts and potatoes are soft.
Spaghetti squash –
If you’ve always wanted to try spaghetti in your keto diet, use spaghetti squash as the noodles. Simply cut the squash in half and scrape out the seeds. Using a fork, carefully scrape the inside of the squash to make spaghetti-like noodles.
More keto recipes:
Bacon and Kimchi Deviled Eggs | Keto Recipe
Easy Tiramisu Recipe – Keto Fat Bombs
Quick and Easy Keto Bread | Keto Recipe
Chicken Florentine | Keto Recipe
A ketogenic diet might be the key to losing weight, boosting energy, and helping you feel healthier. However, it’s important to choose a ketogenic diet plan that works for you.
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