Ketogenic Diet Basics

If you want to lose weight then dieting is one of your best options available. Though, there are so many diets out there that it can be really hard to choose the diet that will work the best for you.

Diets usually fall into three categories. There are diets that are created, marketed, and sold like the GOLO diet. They can be very effective and can help the user receive some promising weight loss results. Some of these diets don’t cost very much while others can be quite pricey.

Then there are fad diets, these diets are only popular for a short period of time. A fad diet can cause you to lose weight but it’s usually because you are doing something unhealthy to your body. Typically, doctors don’t like fad diets because they can cause adverse effects.

Lastly, there are diets like the Ketogenic diet, these types of diets have many scientific studies that prove that they work and they usually don’t have any negative impact on your health. in our article we discuss the basics on how to start a Ketogenic diet and the benefits you can get from starting one.

What is a Ketogenic Diet?

Ketogenic Diet or Keto diet is mostly known by people as a carb-free diet. It is a very popular weight loss diet and some doctors may recommend to their patients that have health problems like diabetes. It is always recommended that anyone seeking to try out a new diet is monitored by their primary physician.

Ketogenic Diet Low CarbA Ketogenic diet has been very popular among people looking to lose weight. In fact, the most famous Ketogenic diet is the Atkins diet. Many people on a weight loss journey rejoiced when they found that when on a Ketogenic diet such as Atkins. They could eat as much meat and other kinds of food as long as they removed carbohydrates from their diet.

The reason why a Ketogenic diet can work so well is that when you starve the body of carbohydrates. It will start using fat as an energy source instead. Thus, you will begin to lose body fat all over the body.

In addition to that, fat is a better energy source then carbohydrates are. Your brain and other parts of your body work better when it burns fat. When your body is in this metabolic state it’s called being in Ketosis.

How Does a Ketogenic Diet Work?

A Ketogenic diet may seem like the ideal diet. But to truly understand how it works we have to discuss what ketones are. All carbohydrates which include sugar and starches get broken down by the body and get turned into a sugar called glucose. Which is used to provide energy for a variety of bodily functions.

Ketones are a result of when the body breaks down fat to use as energy. For your body to make ketones, carbohydrate intake has to be very low. The body works better when it uses ketones as a fuel source. This is how people are able to lose weight on a Ketogenic diet. It causes the body to burn fat because it’s in Ketosis.

How Does Ketosis WorkTypes of Ketogenic Diets

There are many different types of Ketogenic diets out there. They will often have minor changes to accommodate a person with a certain health issue or for someone who is competing in a sport that requires different foods.

One thing is certain about all Ketogenic diets they are all low carb. This part of the Ketogenic diet won’t change because that is what makes it different than all the other diets out there. Each type of diet will work better for different individuals. They are modified in a way to produce the best results possible.  Below is a list of the most common Ketogenic diets.

Standard Ketogenic Diet

The Standard Ketogenic Diet (SKD) is your typically Keto diet. It’s a low carb diet that includes eating fats fatty foods such as bacon and coconut oil with a moderate intake of protein. This diet consists of 75% fat, 20% protein, and 5% carbohydrates. It’s crucial that you try to get rid of all the sugar out of your diet.

When doing the Standard Ketogenic Diet you will only be able to eat a maximum of 30 grams of carbohydrates a day. By doing this you will help your body get into a fat burning metabolic state (Ketosis).

Targeted Ketogenic Diet

The Targeted Ketogenic Diet (TKD) is slightly different than the standard diet. The key differences are that you are going to eat carbohydrates before and after your workout. Athletes would do a Targeted Ketogenic Diet because their body needs more carbohydrates to perform at a higher level.

A number of carbohydrates that would be consumed on a daily basis would depend on the person and what activity they are doing. You wouldn’t eat the increased amount of carbohydrates every day. It would only apply on certain days when you are training harder and need the extra carbohydrates.

Cyclical Ketogenic Diet

The Cyclical Ketogenic Diet (CKD) or carb-cycling is similar to the Targeted Ketogenic Diet but instead of eating additional carbohydrates before or after workouts. You eat one or two full days of an increased carbohydrate load.

The primary reason for doing this is to give the muscles a refill of their glycogen stores. Glycogen is the fuel your muscles use for energy production. If you are a bodybuilder you need the extra carbohydrates to maximize muscle growth.

To get the most out of the Cyclical Ketogenic Diet you need to deplete your muscles glycogen. Then on your carbohydrate loading days, you fill it back up.

High Protein Ketogenic Diet

The High Protein Ketogenic Diet is a variation of the Standard Ketogenic Diet. You will eat a smaller ratio of fat and increase the amount of protein while keeping the same carbohydrate percentage. A typical High Protein Ketogenic Diet will contain 60% fat, 35% protein, and 5% carbohydrates.

It’s important that you don’t eat too much protein because this can actually prevent your body from entering Ketosis. Studies have confirmed that a High Protein Ketogenic Diet can reduce hunger and produce weight loss.

Ketogenic Diet Health Benefits

There are several benefits associated with a Ketogenic diet. The main health benefit attributed to a Ketogenic diet is the amount of weight that can be lost. Those that are obese or moderately obese can receive the most benefits when they lose weight. It will help to improve their health and can even reverse certain health problems such as diabetes.

Keto Diet Weight LossWeight loss can lower cholesterol and blood pressure. Even just a 10-pound weight loss reduces the risk of heart attack for most people. Sleep apnea is common among overweight people. Losing weight can completely get rid of sleep apnea altogether. This is because it helps to widen the windpipe and air can pass more easily.

Losing weight reduces the risk of cancer, diabetes, improves your sex life and also greatly reduces joint pain caused by reduced pressure on your joints.

One of the big advantages of doing a Ketogenic diet while being diabetic. Is that the diet consists of low amounts of carbohydrates this helps to maintain healthy blood glucose levels. When the body has fewer carbohydrates, starches, and sugars. It won’t be able to convert them into glucose.

Instead, your body will turn fat into ketones which will be used as its energy source. Ketones have a very positive impact on the body. Some have noted that they can think clearer and remember more when on a Ketogenic diet.

Ketogenic Diet Plan: Do’s & Dont’s

When beginning a Ketogenic diet there are certain foods that you should avoid all the time. Since you want to reduce the amount of carbohydrates that you consume. It’s vital that you cut down on high carb foods. And if you aren’t aware sugar is a carbohydrate. This is why eating candy while on a Ketogenic diet doesn’t work out very well.

Ketogenic Diet Food Pyramid

Foods To Eat

The kinds of foods you want to eat while on a Ketogenic diet are those that are high in fat and low in carbs. Most people try to eat the lowest fat food items thinking they will lose weight that way. Having a variety of healthy foods is important to whether you are successful with a Keto diet or not.

Common Ketogenic Foods
– Grass-fed Beef
– Seafood
– Cheese
– Bacon
– Low-Carb Vegetables (No potatoes)
– Avocados
– Chicken
– Eggs
– Nuts & Seeds
– Berries

Foods To Avoid!

Avoiding certain foods that you enjoy can almost be a nightmare. But if you want to do a Ketogenic diet the right way then you will need to avoid high carb foods. For most people, the two hardest foods to avoid while doing this diet are bread and fruits. They both have too many carbs to be eaten while doing this diet.

Don’t Eat These Foods
– Bread
– Fruit
– All Grains
– Processed Foods
– Artificial Sweeteners
– Corn
– Potatoes
– Rice
– All Types of Beans
– Alcohol (Except Red Wine)

Ketogenic Diet Meal Plan [Example]

Breakfast – Scrambled eggs with spinach & feta cheese

Lunch – Salad made from spinach & kale. That includes a hard-boiled egg, chopped up almonds, and broiled fish

Dinner – Grassfed steak with steamed broccoli & avocado

Snack – A great snack is mix nuts & berries

Ketogenic Diet Right For You?

It’s pretty clear that anyone can benefit from doing a Ketogenic diet. Those with health issues should consult their doctor prior to starting any new diet or exercise routine. A doctor can monitor the progress of the diet to ensure that it’s working properly.

This diet is a great option for people that want to lose weight. In normal diets, people find it hard to restrict their fat intake but when you are on a Ketogenic diet fat consumption is encouraged. This allows dieters to eat the fatty foods that they crave.

Those with type 2 diabetes can benefit greatly from a Ketogenic diet. It will help them lose weight while keeping their glucose levels in check. There have even been people that have completely reversed their diabetes because of the Ketogenic diet.

Athletes that are looking to improve their body so that they can perform at the highest level can get a lot out of the Ketogenic diet. It helps them to stay lean and gives their body increased energy.

This diet has a lot to offer for everyone. Whether your goal is to slim down or become healthier. You can accomplish both of those things while doing this diet.

Have you ever tried a Ketogenic diet before? Are you thinking about starting a Keto diet? We would love to hear from you! Please leave a comment below to start a conversation.