Types of Ketogenic Diets

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  The general goal of the Keto diet is to put the body in a Ketosis metabolic state . There are a number of ways in which ketosis can be brought about and therefore there are a number of different types of ketogenic diets which are similar in terms of being low in carbohydrate and high in dietary fat.  1.       Standard Ketogenic Diet (SKD) This is a very-low carb, moderate protein and high fat diet. It typically contains 70 to 75 per cent fat, 20 per cent protein, and about 5 to 10 per cent carbs. SKD is suitable for people looking to lose weight, improve blood glucose control and improve heart health. Fats should provide the majority of calories for it to be a ketogenic diet. No limit is set as energy requirements can vary significantly from person to person, hence there is no limit to the amounts of fats one can eat. Ketogenic diets should include a strong intake of vegetables, particularly non-starchy vegetables, as these are very low in c...
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6 Tips for Keto Diet Beginners

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 1. Stay extra-hydrated

A Keto diet leads to excretion of more water from the body due to low blood sugar caused by intake of low carbohydrates. A sure tell way of ensuring you are drinking enough water is observing a light yellow color or almost colorless urine.

2. Ensure your diet is a 75/20/5

This simply means that the meal plan should have 75% good fats, 20% protein and 5% carbs. Good fats generally refer to monounsaturated and polyunsaturated fats such as vegetable oils, avocado oil, nuts, seeds, and fish. Animal-based protein are better suited for the Keto diet as they help activate hormones and chemicals that help you feel satiated and full

3. If you are hungry, EAT!

Many people make the mistake of starving themselves in an attempt to lose weight. Don't do this. Instead, make sure that you eat good fats such as nuts. They are healthy and make for a good snack whenever one is hungry.

4. Do NOT cheat the process.

It is unhealthy to put your body in and out of Ketosis. Keto is not only a diet but also a metabolic process. You want to follow a meal plan that enables your body to adjust to metabolic flexibility easily. Also, do Keto, but do not do it forever to enhance metabolic flexibility.

5. Consult with your doctor

Not everyone is cut out for diets. Not all Keto fats are healthy, and not all Keto foods are healthy FOR YOU. It is important that ensure the diet is suitable for you by consulting with your doctor.

6. Eat bitter rich foods

Bile production is key for Ketosis. Bitter foods generally support the liver. Examples of bitter foods are ginger, apple cider vinegar, coffee, rosemary and thyme.

 

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Types of Ketogenic Diets

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  The general goal of the Keto diet is to put the body in a Ketosis metabolic state . There are a number of ways in which ketosis can be brought about and therefore there are a number of different types of ketogenic diets which are similar in terms of being low in carbohydrate and high in dietary fat.  1.       Standard Ketogenic Diet (SKD) This is a very-low carb, moderate protein and high fat diet. It typically contains 70 to 75 per cent fat, 20 per cent protein, and about 5 to 10 per cent carbs. SKD is suitable for people looking to lose weight, improve blood glucose control and improve heart health. Fats should provide the majority of calories for it to be a ketogenic diet. No limit is set as energy requirements can vary significantly from person to person, hence there is no limit to the amounts of fats one can eat. Ketogenic diets should include a strong intake of vegetables, particularly non-starchy vegetables, as these are very low in c...
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