The Ketogenic Diet: Detailed and Perfect Guide for Keto Lovers to Loss Weight

Before starting the article, I would like to quote the words of WHO (World Health Organization) regarding the importance of health. WHO says:-

Better health leads to human well-being and happiness. It makes you more productive to contribute to your role

Origin of Ketogenic

The term Ketogenic is derived from “Ketones”. There is a large number of glucose (blood sugar) and glycogen stores (stored sugar) in our bodies. Generally, our body burns through glucose and glycogen. But when we exercise heavily and go fast for a prolonged period, the glucose runs out.

The body starts to search for an alternative source of glucose and that’s mostly fat. At this stage, the body will start to breakdown fat to use them as an alternative source. This process is known as Ketogenesis. The other sources that the body can use are fatty acids and compounds formed in the liver called “Ketones”.

Ketones are chemicals form in the liver. These Ketones are produced as a result of the breaking down of fats available in the liver. The body needs insulin to turn glucose into energy. But when we don’t have enough quantity of glucose, we need another source. At this point, the body uses fat as a source of energy. The liver turns fats into Ketones and sends them into the bloodstream. Now, these Ketones are used in tissues and muscles of the body as an energy source/fuel. This process didn’t become an issue. But if you are patient of diabetes, then your liver turns a huge number of fats into Ketones that become life-threatening.

What is Ketogenic Diet?

There are different concepts of the Ketogenic diet. Different eating plans fall in this category like low-carbohydrate, weight-loss diets and high-protein. Even Atkins and South Beach, are also referred to Ketogenic diets. All these low carbohydrate eating plans focus on proteins.

What is Ketogenic Diet
What is Ketogenic Diet

The real Ketogenic diet concentrates on fats which supply almost 90% of regular calories. It is a very low-carb and high-fat diet replacing carbohydrate with fat. When breaking the carbohydrates in the body starts, the body comes into a metabolic process.  This process is known as Ketosis.

Types of Ketogenic Diet

Although there are multiple kinds of Ketogenic diets however following 4 of them are generally used.

Standard Ketogenic diet

This is high-fat, moderate protein and low-carb diet and contains 70% fat, 25% protein, and 5% are only carbs.

Cyclical Ketogenic diet

This is a high-carb feed. It contains higher-carbs and low-protein. Among 7 days, 2 days of high-carbs are used.

Targeted Ketogenic diet

This Ketogenic diet plan involves the use of carbs around workouts.

High-Protein Ketogenic diet

This is like the Standard Ketogenic diet but it contains more protein. It includes 60% fat, 35% protein and 5% carb.

Among these 4 types of diets, only the Standard Ketogenic diet is used by people living a normal life. Cyclic, Targeted or high protein diet is used by athletes, bodybuilders, and wrestlers.

A standard Ketogenic diet consists of the fats, proteins, and carbohydrates with the following ratio.

  • 55-60% of fats
  • 30-35% protein
  • 5-10% carbohydrates

The Journal of Nutrition and Metabolism researched that well-formulated Keto diet users consume 40-45 gram carbs and 1.5-grams protein per KG of body weight per day.

Benefits of Ketogenic Diet Plan

For the last many decades it was believed that high-carb foods are good for health. But recent scientific research proved that high-fat and low-carb foods are good for a human being. Keto diet is the best diet plan providing the precise ratio of fat (high), proteins (average) and carbohydrates (low). Some notable benefits are as follows.

Helps to Lose Weight
Helps to Lose Weight

Helps to Lose Weight

The Ketogenic diet plan is an ideal weight-loss program that will work for you to lose weight in many ways. It boosts up the metabolism rate and lowers the appetite. The Ketogenic diet plan provides foods that reduce hunger-stimulating hormones. The reduction of appetite and hunger-stimulation hormones ultimately leads to weight loss.

Improve the Acne

Acne is a skin issue that occurs due to the plugging of hair follicles with dead skin cells and oil. Resultantly it causes pimples on faces, shoulders, chest, forehead and upper back. It also causes blackheads and whiteheads. A 2012 study helps to improve acne as it decreases crabs intake.

Reduce Risks of Certain Cancers

The medical science researchers witnessed that Ketogenic diets help to prevent certain cancers. Even its usage during the treatment of cancer is a better way to reduce the creation of cancer cells. The research on the Ketogenic diet in cancer therapy proved that the Keto diet is a suitable complementary treatment during the process of chemotherapy and radiation therapy. The standard Ketogenic diet reduces blood sugar and the risk of insulin problems.

Prevent from Heart Diseases

Research “Effects of Ketogenic Diets on Cardiovascular Risk Factors” proved that the Ketogenic diet is helpful in the prevention of heart diseases. A high level of cholesterol increases the risk of heart diseases. As the Keto diet contains a low-carb food, that’s why it drops the level of cholesterol, triglycerides, and LDL (Low-Density Lipoprotein). On the other hand, it increases HDL (High-Density Lipoprotein).

Prevent from Alzheimer’s Diseases

Research on “Ketogenic Diet in Alzheimer’s Diseases” revealed that the Keto diet is very supportive to prevent brain diseases. The Ketones that generates during the Keto diet not only strengthen but also protect the brain and nerve cells. A standard Ketogenic diet plan helps to prevent and manage conditions in brain diseases such as Alzheimer’s disease. Thus Ketones protect brain functions.

Improve the PCOS Symptoms

PCOS stands for Polycystic Ovary Syndrome. It is a hormonal disorder that causes ovulatory dysfunction, excessive male hormones, and polycystic ovaries. The clinical study on Ketogenic Diet on Polycystic Ovary Syndrome discloses that Ketogenic diet improved various indicators of PCOS including hormone balance, levels of fasting insulin and ratios of LH (luteinizing hormone) and FSH (follicle-stimulating hormone).

Foods to Avoid During Ketogenic Diet

A ketogenic diet will be only constructive and beneficial for you if you follow it properly. It loves low-carbohydrates and high-fats while hating to high-carbohydrate and low-fat. Therefore, to gain real benefits of Ketogenic foods, we need to reduce high-carb foods and increase the use of high-fat foods. Following is the list of foods that you need to avoid during the Ketogenic diet.

Foods to Avoid During Ketogenic Diet
Foods to Avoid During Ketogenic Diet

Fruits

Reduce eating all fruits except berries like strawberry.

Sugar Foods

Limit the usage of Cake, Ice cream, soda, juices, candy, and smoothies, etc.

Alcohol

Avoid alcoholic drinking. It may throw you out of Ketosis.

Low-Fat Products

Avoid eating such foods/products that have low fats.

High-Carb Products

Avoid eating such foods/products that have high-carbohydrates.

Starches

Reduce foods including rice, cereal, all wheat-based products, and pasta, etc.

Foods to Eat During Ketogenic Diet

Here is the list of foods products that you can eat in your Ketogenic diet. If you are not using these products, start eating them. Keto loves them.

Foods to Eat During Ketogenic Diet
Foods to Eat During Ketogenic Diet

Eggs: Omega-3 whole eggs/pastured.

Nuts and Seeds: flax seeds, chia seeds, almonds, pumpkin seeds, and walnuts, etc.

Avocados: Freshly made guacamole.

Healthy Oils: Coconut oil, avocado oil, and olive oil.

Fatty Fish: Fish is the best source to reduce the level of cholesterol. So eat mackerel, trout, tuna and salmon fish.

High-Fat: Increase eating high-fat quantity foods.

Low-Carbohydrates: Increase eating low-carb foods.

Meat: You can enjoy red meat, sausage, turkey, chicken, steak, bacon and ham meats.

Entire Chart about What to Eat and What to Avoid in Keto Diet

Following is a complete chart of Ketogenic Diet Plan Food (What to Eat and What to Avoid).

EatAvoidEnjoy Occasionally
Meat and PoultryOrgan meats

Pork

Chicken

Venison

Grass-fed beef

Turkey

Breaded meats

Processed meats

Low-fat meat like skinless chicken breast

Bacon

VegetablesOnions

Eggplant

Tomatoes

Cauliflower

Mushrooms

Celery

Leafy Greens

Peppers

Broccoli

Corn

Sweet Potatoes

Butternut Squash

Pumpkin

FishHerring

Wild Salmon

Trout

Mackerel

Breaded fish
Oils and FatsOlives

All Fruits and Nut Oils such as Coconut, sesame, etc.

 

Canola

Corn Oil

Margarine

Grains and its ProductsBaked Goods

Crackers

Rice

Bread

Pasta

Wheat

Oats

Breakfast cereals

DairyCream

Butter

Full Fat Yogurt

Cheddar, Mozzarella, Goat Cheese

Nonfat Yogurt

Sweetened Yogurt

Ice-cream

Milk

EggsPastured

Organic

Beans and LegumesLentils

All beans

Chickpeas

Nuts and SeedsPeanuts

Almonds

Flaxseeds

Walnuts

Pecans

Pumpkin Seeds

Macadamia nuts

Cashews

Chocolate covered nuts

FruitsDried Fruits

Bananas

Pineapple

Citrus fruits

Grapes

Berries
CondimentsVinegar

Lemon Juice

Salt and Pepper

Salad dressings

Mayonnaise

Herbs and Spices

Sweet dipping sauces

Ketchup

Barbecue sauce

Maple Syrup

Ketchup

BeveragesWater

Almond

Flax Milk

Unsweetened teas and coffees

Bone Broth

Soda

Sweetened tea

Sports drinks

Beer

Sugary Alcoholic drinks

Fruit Juice

Low carb alcoholic drinks
OthersFast Food

Sugar

Candy

Coconut Sugar

Artificial Sweeteners

 

7 Days Keto Diet Plan for Keto Lovers

Following is the chart of the Ketogenic diet plan of the entire week for Keto lovers. Remember! The carbohydrates must not exceed 50 grams of daily food.

DaysBreakfastLunchDinnerSnacks
MondaySpinach, Egg muffins, sun-dried tomatoesTofu cubes with spiced cauliflower soup and bacon piecesZucchini noodles with garlic and herb butter shrimpCucumber, sticks of celery and pepper, roast, cheese roll-ups
TuesdayScrambled egg with sautéed greens and pumpkin seedsAvocado, egg salad, onion, and spicesBrussels sprout salad, Cajun-spiced chicken breast, rice with cauliflowerBell peppers, slices of cheese, nuts.
WednesdayBroccoli, peppers, mushrooms, OmeletTomato, onion, cucumber, chicken mayonnaise salad, almonds, avocadoCelery, beef broth, beef stew with mushroomsChia seeds, olives, almond milk, spinach, nut butter.
ThursdayChia seeds, protein powder, almond milk, nut butter, spinachFeta cheese, lemon juice, olive oil, shrimp and avocado salad, tomatoesAsparagus, mushrooms, garlic butter steakOne boiled egg
FridayBlackberries, 2 eggs, avocado, fried in butterGrilled salmon, a mixed salad of tomato and leafy greensGreen beans, chicken breast, cauliflowerBell peppers, kale chips, cheese slices.
SaturdayGreen onions, tomatoes that sunflower seeds sprinkled, jalapenos, scrambled eggsMacadamia nuts, avocado, tuna salad,Nonstarchy vegetables, pork chopsBerries, nuts, almond butter dip, and celery sticks
SundayGranola and YogurtTomato, kale salad, grass-fed beef burgerMushrooms and peppers, chicken, broccoli, Stir-fried, homemade satay sauceVegetable muffin, one egg, sugar-free turkey jerky

Ketogenic Diet FAQ

Can I eat unlimited on Keto diet?

Keto diet contains high-fat and low carb food, but it never means to eat unlimited. Everything more than access is harmful.

How many days it take to obtain fruitful results?

Generally one week (7 days).

Are popcorns Keto friendly?

Yes. Popcorns is Keto-friendly containing a daily limit of 50 grams of carbs.

Is Keto diet supportive for weight loss?

Yes! Keto diet is very supportive of weight loss.

How much you lose your weight using Keto diet?

The Standard Keto diet loses 1-2 pounds of weight per week.

Will I lose muscle while following a Ketogenic diet plan?

Yes

Do I need to reefed carb?

No

How much Protein can I eat while following a Keto diet plan?

30-35% of total calorie intake.

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