What is Keto Dieting?
This diet compromises of a very low-carbohydrate diet that is organized to boost the metabolism of fats into ketone bodies (instead of carbohydrates into glucose) to provide the main source of energy to the body.
This diet is comprised of extremely low carbohydrates, moderate protein, and high fat.
(5-10% very low Carbs + 10-20%Protein + 60-70% fats )
I have teamed up with a medical and qualified doctor to articulate the topic further!
What are the types of Keto diet?
There are four different types of Ketogenic diet that include:
1. Standard keto diet (SKD): This is the classic and an extremely low-carbohydrate, moderate-protein and high-fat diet(10% carbs + 20% proteins + 75% fat).
2. Cyclic keto diet (CKD): This diet includes sessions of higher-carbohydrate foods, such as 5 keto days, followed by 2 high-carb days.
3. Targeted keto diet (TKD): This type of diet allows you to eat the standard diet but intake fast-digesting carbs before workouts.
4. High-protein keto diet (HPKD): This is like a standard keto diet but involves more protein but fat is still high (5% carbs+35% protein+60% fat).
Standard and high-protein keto diets are broadly used for clinical aims (such as epilepsy, Alzheimer’s, and Parkinson’s disease.), and weight loss.
Targeted or cyclical keto diets are very advanced methods and mainly followed by athletes or bodybuilders.
How does Keto diet work?
It’s a very low carb and high-fat diet. The goal of the keto diet is to enter a ketosis state, where the body burns ketone bodies instead of glucose to get energy.
The main thing is, how to get to a ketosis state? Check Out this Video!
Normal diets everywhere in the world consists of high carbohydrates (such as grains, legumes, fruits, and some vegetables) with some protein and hardly any fat. When the average person eats carbs rich meal, the body converts those carbs into glucose for energy.
At this point, the insulin/glucagon ratio is increased and insulin moves that glucose into the cell. Extra glucose is stored in the form of glycogen and fat synthesis in the liver will also occur. The fat breakdown is inhibited both in the fat cell and in the liver. In the presence of carbs, the primary source of energy is glucose.
But the strategy is different on the keto diet. When you are on the keto diet, your carbohydrate intake is very low and those carbs are not available for continuous energy, your body has to use another form or source of energy to keep things working well and this energy comes from fats.
In the absence of carbs, the blood glucose level drops which cause a decrease in the insulin/glucagon ratio that allows free fatty acids to move from fat cells to the liver. The liver converts free fatty acids into ketone bodies(ketones) as an energy source. This process is called ketosis and it’s the goal for those on the keto diet.
What are the types of ketone bodies or ketones?
When fatty acids are broken down, 3 types of ketones are produced:
- l Acetoacetate: formed first during ketosis
- l Acetone: formed as a side product of
- l Beta-hydroxybutyric acid: produced from acetoacetate
What are Macros? And What are the keto diet Macros?
“Macros” stands for macro nutrients. Macros are the nutrients required in large amounts in daily intake and we also call them “the big three nutrients”.
- l Carbohydrates: 100% anti-keto
- l Proteins: 46% keto and 58% anti-keto
- l Fats: 90% keto and 10% anti-keto
The Anti-keto activity of carbohydrates and proteins will effect our ketone level and make it difficult for us to shift into ketosis.
And here keto diet plans enter into the game which help us to manage the daily utilization of macros.
Dietitian/Nutritionists set the daily intake percentage of these Macros and these Macros called are “Keto Diet Macros”.
How to calculate your Keto Diet Macros?
There is a simple formula to figure out how many grams of carbohydrates you should eat, lets say, a 1,400 calorie a day
keto diet, but first you need to know that:
Carbohydrates provides 4 calories per gram.
Proteins provides 4 calories per gram.
Fats (lipids) provides 9 calories per gram
Let’s suppose you’re aiming for a standard keto diet which is enough for most people to get into nutritional ketosis (10% carbs + 20% protein + 70% fat).
Just use this formula to figure out how many grams of carbohydrates, protein, and fat you should take:
Carbohydrates: Calories per day (1,400) x percentage of calories from carbs (.10) / Number of calories per gram in carbohydrates (4) = 35 grams of carbs per day
Proteins: Calories per day (1,400) x percentage of calories from protein (.20) / Number of calories per gram in protein (4) = 70 grams of protein per day
Fats: Calories per day (1,400) x percentage of calories from fat (.70) / Number of calories per gram in fat (9) = 108 grams of fat per day
You can check out how many grams of macros you need to take for any type of keto diet (standard,cyclic, targeted, high protein diet) and for different amount of calories (1200, 1400, 1500 or 1600) by using this formula.
What are the benefits of the Ketogenic diet?
The benefits of these diet plans are numerous:
- Weight loss:
Keto diet is effective for weight loss because the body turns on the burning of your body fats on keto and your body mostly gets all energy from fats and ketone bodies. Less intake of protein fulfills other needs of the body instead of the energy source or building body mass. Keto diet also reduces the appetite and encourages lipolysis. Therefore, always burning of fats, no storage of fats, and no building of body mass leads to weight loss.
Note: If you are a bodybuilder and want to maintain body mass(Muscle) you should follow
Cyclical or targeted keto diets.
- Lowers the risk of heart diseases:
High blood triglycerides, low HDL cholesterol, hypertension are the main causes of heart diseases and keto diet improves these problems and ultimately lowers the risk of heart diseases.
- Balances/controls blood sugar level:
Keto diet has a potent antihyperglycemic effect therefore, it improves blood sugar level.
- Protects against cancer:
Protect against some kinds of cancer or slow down the growth of cancer cells.
- Boosts immune system and it’s functionality:
T-cells play an important role in activating the immune responses of the body. Keto diet boosts the functions of T-cells (immune cells) and this way it helps in fighting against infection.
- Improves acne condition(skin):
Glycemic foods (high carbs) can stimulate acne outbreaks, and there are no such foods as keto diet plans. Therefore, the keto diet could be effective in reducing the severity and progression of acne.
- Restores fertility in PCOS (polycystic ovarian syndrome):
Keto diet can help improve insulin resistance, body weight, testosterone, and LH/FSH ratio in women with PCOS. A lot of women who were on the keto diet got pregnant, it showed that the keto diet can help in Restoring fertility in PCOS.
Studies show that a very low-carbohydrate diet provides adequate relief, and improves abdominal pain, stool habits, and quality of life. So, this is good news for those who suffer from IBS (chronic diarrhea, stomach discomfort, bloating, etc.)
“You must not rely on the information on our website as an alternative to medical advice from your doctor or other professional healthcare provider“
“If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider“
“If you think you may be suffering from any medical condition, you should seek immediate medical attention“
A great keto Dinner!
Yummie Spinach Pie
12 sliced mushrooms
250 gms of fresh spinach leaves
80 gms of softened cream cheese
1 cup grated hard cheese or cheddar cheese
1/4 cup of butter
A half onion, chopped
1 teaspoon of garlic, minced
1. Get a skillet and fry onion, garlic, and mushrooms in butter until become tender. Then, remove and set aside.
2. Add fresh spinach leaves to the skillet and cook until well wilted.
3. Eliminate the water from the spinach as much as possible.
4. Whisk the eggs in a bowl and add softened cream cheese and whisk once again.
5. Mix vegetables and 1 cup of grated cheese and spill it into a deep-dish pie plate or casserole dish.
6. Pour the eggs and cream cheese mixture enough on it to cover it from all sides.
7. Bake the pie at 350 °F for 45 minutes.
Carbohydrates: 4 g
Fiber: 3 g
Protein: 35 g
Fat: 22 g
Calories: 368 kcal
Thank You so much for reading and if you have any questions or comments, please leave below and I’ll be sure to help you out!