But is the ketogenic diet suitable for you as a newbie, how should you start ketogenic recipes or how can you buy cheaper fresh vegetables and fruits? After reading the contents of this article you can officially get into the ketogenic diet.
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What is the ketogenic diet?
The ketogenic diet was originally developed in the 1920s as a medical treatment for epilepsy and has been shown to reduce the frequency of seizures in some patients. Since then, research has explored the potential therapeutic effects of the ketogenic diet for other conditions, such as type 2 diabetes, metabolic syndrome, and certain neurological disorders.
Although ketogenic diets vary, they all share a primary goal of limiting carbohydrate intake. Through a low-carb, high-fat diet, the ketogenic diet aims to shift the body’s metabolism from using glucose as its primary fuel source to using ketone bodies. This metabolic state is known as “nutritional ketosis”.
The goal of a ketogenic diet is to consume about 5% carbohydrates, 20% protein, and 75% dietary fat. For a person consuming 2,000 calories daily, this would equal 100 calories (25 grams) of carbs, 400 calories (100 grams) of protein, and 1,500 calories (167 grams) from fats.
Although some diets can accommodate up to 70 grams of carbohydrates per day based on their phase and individual calorie needs, the target intake should be 50 grams or less.
What are the advantages of the ketogenic diet?
Here are some of the benefits of the keto diet:
- Weight loss: The high-fat, low-carb nature of the diet can lead to weight loss because fatty foods take longer to break down in the body, and the ketogenic approach can reduce calorie intake by eliminating certain food groups.
- Health Benefits: By reducing carbohydrate intake, the ketogenic diet can improve blood sugar levels and insulin sensitivity in people with diabetes or metabolic syndrome. Also, some studies have shown that
Ketogenic diets can reduce inflammation in the body, which is associated with a range of chronic diseases. - Reduced risk of seizures: The ketogenic diet has been used for decades to treat epilepsy, especially in children, and may help reduce the frequency and severity of seizures.
What are the disadvantages of the ketogenic diet?
The ketogenic diet also has several potential disadvantages and risks, including:
- “Keto flu”: Many people start the ketogenic diet with symptoms such as headaches, fatigue and nausea, which are sometimes called “keto flu.” These symptoms usually disappear after a few days or weeks as the body adjusts to the new way of eating.
- Constipation: A ketogenic diet reduces the intake of high-fiber vegetables, fruits, and whole grains. The low-fiber nature of this diet may lead to constipation and digestive problems in some people.
- Your kidney problems: A high intake of animal protein and a low intake of certain fruits and vegetables can increase the risk of kidney stones and gout in some people.
- Difficulty sticking to the diet: Everyone’s daily intake is not exactly the same, and the strict nature of the diet may make it difficult to stick to it over time, which may limit its effectiveness.
It is important to note that not everyone will experience these drawbacks, and some people may find that the ketogenic diet works well for them. However, anyone considering adopting this diet should do so gradually and should not be too aggressive instead it can be harmful to the body.
Is the keto diet right for me?
One additional thing you need to learn before you are fit for the ketogenic diet is that there are several different approaches to the ketogenic diet:
- Standard ketogenic diet (SKD): This is a low-carb, high-fat, and moderate-protein diet consisting of 20% protein, 70% fat, and 10% carbohydrates.
- High protein ketogenic diet: This type of meal plan contains more protein than SKD, with 35% protein, 60% fat, and 5% carbs.
- The cyclical ketogenic diet (CKD): Also known as the recurrent ketogenic diet, CKD involves periods of eating more carbs for a fixed number of days; for example, five days where only keto meals are eaten followed by two higher carb days.
- A targeted ketogenic diet (TKD): On this regimen, which is similar to SKD, you can consume carbohydrates during your workouts.
If you are a ketogenic beginner, you should choose a ketogenic diet that is easier to implement.” Finding the foods you like to eat and setting the right intake is the key to weight loss.”
Whether a ketogenic diet is right for you depends on your individual health needs and goals, as well as any prior medical conditions you may have. Some people may benefit from a ketogenic diet for certain health conditions, while others may not be able to tolerate the diet or may experience adverse reactions.
It is important to talk to your healthcare provider before starting any new diet or making major changes to your current eating habits. They can help you determine if a ketogenic diet is safe and appropriate for your individual needs, and provide guidance on how to follow the diet in a healthy and sustainable way.
What food are keto-friendly？
Fruits to Eat on a Low-Carb Keto Diet
- Avocados
- Blackberries
- Tomatoes
- Rhubarb
- Star Fruit
- Raspberries
- Cantaloupe
- Strawberries
- Watermelon
- Lemons
Vegetables to Eat on a Low-Carb Keto Diet
- Cauliflower
- Asparagus
- Broccoli
- Brussels sprouts
- Celery
- Eggplant
- Potatoes
- Carrots
- Green beans
What Drink is keto friendly？
What can I drink on a ketogenic diet? Water is the way to go! However, coffee or tea is also appropriate, but remember please do not add extra sugar, but milk or almond milk is allowed.
Even if coffee or tea is allowed, you need to avoid consuming too many cups in a day, carbohydrates will also increase. But if you are really a fan of Starbucks or Dunkin’ Coffee, but are on a ketogenic diet, you can check out the guide here to help you on how to order coffee or tea. There are simple tips you can use to avoid consuming too many carbohydrates.
You can add the above foods to your ketogenic diet when you assign weekly recipes. You can find more recipes on ketogenic here. But if you really don’t want to struggle with creating weekly recipes, you can purchase more already-developed ketogenic recipes here. All you need is to order food based on the recipes already provided.
When you start deciding to adopt a ketogenic diet, then you might be worried about sourcing cheap and fresh products, where you can get more cheap and fresh ingredients quickly.
The way you save money depends on whether you prefer to buy online or offline. Different guides are given for different ordering methods.
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