keto diet guidliness
keto diet or ketogenic diet is one of the best diet plan around the world for ketone bodies
What is a Ketogenic Diet ?
- The keto diet system is based on consuming high levels of fat and protein (75% fat and 25% protein) and very few starches from non-major sources that do not exceed 5% of a person’s daily consumption, which is estimated at 50 grams per day.
- Usually the body relies on calories from carbohydrates that come from sugar as a main source of energy,” and this method is preferred because it provides the body with energy quickly”
- What happens in the keto diet is that the body does not eat any source of carbohydrates, which lowers the levels of the hormone insulin in the blood.
- This process make the body search for another source of energy, so it begins to break down fats and amino acids inside the liver to produce a new type of energy,
- (the ketone bodies)
- After it enters the body in a phase called ketosis, or ketoses, thus the main source of energy becomes fat instead of carbohydrates.
After 3 days of cutting off carbohydrate sources, the levels of (blood glycogen) decrease in the blood.
this stage and the symptoms of entry are called ketosis (temporary symptoms) like :
- Headache .
- Feeling fatigue and general tiredness in the body.
- Feeling of a fever or flu.
- Feeling pain in the edges of the body.
After 6 days , the following symptoms appear:
- Your body will improve and you will feel like a new person full of power.
- You will not feel hungry.
- Urine becomes dark due to urinary excess ketone being excreted (2 to 4 liters of water per day should be drunk).
- constipation (it is recommended to take flaxseed).
- Or excessive diarrhea
- due to the release of fat through the digestive system.
- The body needs 4 days to start showing symptoms of ketosis, 10 days to enter the ketosis, and 120 days to adapt and reach the highest levels of ketogenic production.
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What to eat on a keto diet:
- Meat (red meat, chicken, fish).
- Useful fats such as: (butter, ghee, olive oil, soybean oil, coconut oil).
- Low carbohydrates nuts.
- Vegetables (avocado, leafy vegetables, cucumber, pepper, eggplant).
- Peanut Butter.
- Almond butter.
- Cheese of all kinds.
What to avoid on a keto diet:
- Sugars from all sources.
- Starches of all kinds “bread,pasta,rice..”
- Legumes of all kinds.
- Starchy vegetables like potatoes and carrots.
- Trans fats (because they are harmful to the health of the body, and they do not produce tectonic bodies).
keto diet side effects :
- Severe constipation.
- Feeling sick.
- Problems with digestion.
- Bad breath (due to ketone bodies produced by the body).
- kidney stones.
- Cramps in the legs.
Advantages of the keto diet:
- Quick weight loss.
- Improve body activity.
- Not feeling hungry.
- Feeling of an upset stomach.
- Not feeling tired and tired.
- It improves good cholesterol and lowers bad cholesterol.
- Good for high insulin patients (type II diabetes) and insulin resistance patients.
- Treatment for epilepsy.
- Cancer protection (because cancer cells mainly feed on sugar).
Tips for the keto diet:
- Consult a dietitian or physician before starting to follow this diet as it is an original treatment regimen, and monitor body changes monthly with them.
- Take vitamins (nutritional supplements) to make up for the body’s lost abstinence from taking vitamin sources.
- Drink 2 to 4 liters per day of water to maintain a healthy urinary system.
Types of keto diet:
There are 4 types of the keto system:
1- The basic (standard) ketogenic system:
“It depends on eating 75% fat, 20% protein, and 5% carbohydrates from indirect sources (such as cheese and vegetables”
2- Periodic ketogenic system:
It depends on following the basic keto diet for 5 days a week, while high starches are eaten for two consecutive days of the week.
3- The targeted ketogenic system:
It depends on following the basic keto system, with starch intake before exercising only.
4- High protein ketogenic system:
Food percentages are 60% fat, 35% protein, and 5% carbohydrates.
Other ketogenic diets:
There are some diets that depend on ketone bodies, but they are less conservative in eating carbohydrates, such as Atkins, Paleo, and Dokan.
other diets :
This was simplified and comprehensive information about the keto diet (Keto Diet), taking into account the need to follow it under medical supervision, and for a specified period.