A ketogenic diet is a low-carb and high-fat diet. It is effective in weight loss as well as having a positive effect on health. It is based on high fat and low carbohydrate intake, similar to Atkins and the low-carb diet. In the ketogenic regime menu, the person’s daily carbohydrate intake is severely limited, and it is ensured that they take fat instead of carbohydrates. A significant reduction in carbohydrate intake causes the body to enter a metabolic state called ketosis. When this happens, the body starts to burn fat as an energy source. In the liver, fats are converted into ketones, and energy is produced for the brain to use.
What is ketosis?
We have already provided you with a simple explanation, but let us elaborate on it further. In ordinary circumstances, that is, when you are on your normal diet, your body processes the carbs and sugar you eat and turns them into energy. However, since this regime significantly decreases the intake of these on a daily basis, your body uses fat. Yes, it is why it increases good fats from eggs, meat, fish, and so on.
However, if your main goal is to enter this metabolic state, you should be careful about the intake of proteins. Why? Well, your body can start transforming proteins into glucose if you eat too much of them. Naturally, this is something you want to avoid, so make sure to limit the intake of these.
30 Day Ketogenic Diet Plan
The ketogenic diet menu is as effective in weight loss as diets targeting low fat intake. In addition, thanks to the high amount of fat and protein consumed in the ketogenic diet, a feeling of satiety occur in the person. According to thelifeco.com, the keto program causes less hunger than other regimes and provides weight loss without calorie tracking. Here is an example of the ideal keto program schedule:
- 07:15 Morning run
- 08:00 Blood glucose and ketone body measurement
- 08:15 Aqua GYM
- 09:00 Ketogenic breakfast and digestive enzymes (2 times)
- 09:30 Morning yoga
- 12:00 Ketogenic lunch and digestion enzymes (2 times)
- 14:00 Yoga
- 15:30 Ketogenic snacks
- 17:00 Health talks and seminars
- 18:00 Ketogenic dinner and digestive enzymes (2 times)
- 20:00 Movie time
- 21:00 Probiotics (2 times)
What are the benefits?
Now that you know essential information about this diet and how it works, you also need to learn about its benefits.
Obviously, the main benefit and the primary reason people are interested in this regime is weight loss. Numerous studies have been conducted, and according to the results, a ketogenic diet isn’t only very effective when it comes to losing weight, but at the same time, it can significantly improve your health and decrease the chances of potential diseases in the future. In fact, there is also evidence that it is more effective than the regular low-fat diet most people opt for. Why is this the case? Well, putting it simply, when you eat this type of food, you won’t feel hungry for longer periods of time. Yes, it affects your hormones, meaning that it reduces your appetite.
Boost energy levels
If you are a professional athlete or simply enjoy regular physical activity, this diet will provide you with more energy. This is true due to the fact that your body will turn to fat when in need of extra energy instead of carb, which is something that usually happens. It is why your athletic performance be better, especially when it comes to activities that test your endurance. After all, this is why so many professional athletes promote this regime, which is why it has become so popular.
Promotes heart health
This benefit is probably obvious considering that you will increase the intake of fresh foods, but let us explain it a bit. When you start a keto diet, you will eat more healthy fats found in nuts, oils, fish, eggs, and meat. According to studies, your levels of good cholesterol will significantly increase due to it, and at the same time, levels of LDL (the bad one) will go down. As you know, LDL is the main cause of several heart conditions, and this way, you will protect your health and prevent these issues from occurring or at least minimize the chances of suffering from them in the future.
Nowadays, many people suffer from acne, and eliminating them oftentimes appears to be an impossible task. Yes, several things can cause these, and in most cases, irregular hormone levels are the culprit. However, numerous studies have shown that your nutrition can play a significant role, especially if you eat a lot of sugar and carbs. Even though eliminating these won’t solve the acne problem you face, it can greatly alleviate the symptoms over time.
Protects the brain function
Lastly, another great advantage of the keto diet is the fact that it has several neuroprotective features. Some studies have shown that it can significantly boost your brain function and protect the nerve cells from natural deterioration. Due to this property, it can be of great help for people who have Alzheimer’s disease, dementia, and similar conditions, by alleviating symptoms and boosting their brain health.
The Ketogenic Diet Recipes
Ketogenic diet menu recipes are prepared by a dietitian and provide no more than 15 grams of carbohydrates per serving and low to moderate amounts of protein. Before switching to a new diet, be sure to consult your therapist or healthcare professional and read our ketogenic substance guide.
All in all, these are some main guidelines you should follow if you are thinking about changing your regular diet to the keto one. As you can see, it can provide you with several benefits, but at the same time, it may pose a risk. Because of this, it is vital you speak with your doctor before adopting new eating habits. Even though it is very popular now and advertised by people all around the world, it still may prove not to be the right health regime for you.