Ketogenic Diet Plan
A ketogenic diet, or ‘keto diet’ as it is more commonly known, is a low carbohydrate diet in which the liver produces ketones for energy usage instead of relying on glucose and insulin. A keto diet forces the body to go through a metabolic switch in the primary source of cellular fuel (carbohydrate-based fuels) to which the brain and body are adapted, to fat-based fuels called ketones. When the body’s metabolism changes from relying on glucose from sugar and starch to fat metabolism products. Positive changes take place at a cellular level which ultimately translates into overall improved health.
Before you decide to go on a ketogenic diet, you should consult a medical practitioner, especially if you have diabetes or suffer from any heart or kidney problems.
A Keto diet involves following a low carbo, moderate protein, and high-fat diet. The plan requires tracking and reducing the amount of carbohydrate ingested by 20g to 60g per day. Anything higher than that will not achieve a state of ketosis. The amount of protein taken depends on several factors such as gender, height, weight, and the amount of exercise done. Requirements should be driven by lean body mass or ideal body weight goals but bear in mind that too much protein may interfere with ketosis. The balance of daily calories on a keto diet comes from fats.
The above ratios will ensure a ketosis state in most individuals and remain so for the duration of the diet. A ketosis state is particularly beneficially for those with health issues.
Ketogenic Plan Nutrition
Although counting calories is not required, the calorie intake on the diet plan works out to:
– 70% – 75% calories from fat- 20% – 25% calories from protein- 5% – 10% calories from carbohydrates
The key to correct implementation of a ketogenic diet plan is to remember that you are exchanging high carbohydrate-containing foods for higher intake of fats and moderate intake of protein. Fats have little or no effect on insulin or blood sugar levels. However, protein does. Too much protein for your lean body mass can raise blood sugar levels and spike insulin levels temporarily which could interfere with ketone production.
Starting a Ketogenic Diet Plan
Metabolically speaking, ketogenic diets are very powerful and it is essential to understand what will happen when your carbohydrate intake suddenly drops. Especially if you are on any medication for conditions such as diabetes, high blood pressure, triglycerides, or cholesterol. The amount of medication may have to be significantly reduced to avoid negative effects such as low blood pressure or low blood sugar levels.
Once you have adapted to a ketogenic diet, you will feel better and be much healthier. The results of following a ketogenic diet plan will lower your insulin and fasting blood sugar levels and help to reverse insulin resistance in Type-2 Diabetes, Metabolic Syndrome, fatty liver conditions, and reduce inflammation, leading to better overall health.
When you have a good understanding of how a ketogenic state is achieved and how it can benefit you. You can download step-by-step instructions on how to determine the specific amount of carbohydrates, fat, and protein. You should consume given your physical condition and exercise habits. A carb-counter will help keep track of the amount of carbs in foods you are eating and a keto diary will help to keep a record of your daily food consumption.
Start by removing all refined and high carbohydrate foods from your kitchen, including so-called healthy whole grain foods that contain complex carbohydrates. Get a low carb grocery list and restock the kitchen to prevent carbo binges when you are hungry. There is no need for ‘low carbohydrate’ foods, just real foods in their most natural state, unprocessed and sugar-free. Studies have shown that natural sugar and alcohol sugars are ‘anti-ketogenic‘ and can derail the ketosis process for some.
Stay hydrated to help the kidneys get rid of excess water that was retained as a result of high carb intake and up your absorption of minerals like salt, potassium, and magnesium.