Ketogenic Diet | Information and Full Guide |

Keto Diet 

| Information and Full Guide |

 The ketogenic diet has many practitioners among celebrities because it loses weight quickly. For people who consume too much carbs in their normal lives, cutting carbs makes it easier for them to get a quick diet effect, and because they can get plenty of fat, they are popular because they are satisfied. However, there are many restrictions on foods that can be eaten and foods that are not good, and there are some problems such as it is difficult to continue eating out and the body odor becomes strong due to ketone bodies.

What is a ketogenic diet?

The ketogenic diet is also called a ketone body diet, and is a diet method that drives the body into a state where lipids must be used as energy.

Extremely low carbohydrate intake and consume 65% to 70% of calories from fat. Then, the body cannot use carbohydrates as an energy source, and instead enters a metabolic state (ketosis) in which it tries to break down and use the fat stored in the body.

Ketogenic diet rules

What is restricted by the ketogenic diet

● Sugar

● Processed foods

● Low-fat foods

● Grain

● Gluten

● Fruits high in carbohydrates

● Vegetable oil

Instead, eat plenty of non-starch vegetables such as broccoli, asparagus, and spinach, lean meats and high-quality oiled fish, full-fat dairy products, and nuts and seeds.

It is common to get 60 to 75 percent of calories from fat, 15 to 30 percent from protein, and 5 to 10 percent from carbohydrates.

For women with a daily target calorie intake of 2000 kcal, we want to aim for 30 to 40 g of protein. This is about 2 eggs or about 85g of chicken breast meat. 

List of ingredients to eat on a ketogenic diet

Consciously eat foods that are low in sugar and rich in dietary fiber, and foods that contain omega-3 fatty acids.

● Watercress

● Celery

● Broccoli rave (vegetables like broccoli with long and thin stems)

● Spinach

● Mushrooms

● Asparagus

● Zucchini

● Avocado (avocado oil)

● Nuts

● Egg

● Soy products

● Butter (grass fed butter is even better)

● Hard cheese (Parmigiano cheese, etc.)

● Soft cheese (Brie cheese, mascarpone, etc.)

● Fresh cream

● Cream cheese

● Cottage cheese

● Sour cream

● Greek yogurt (unsweetened)

● Fatty fish (fish oil)

● Steak

● Salmon

● Olive oil

● Coconut oil

● Canola oil 

Benefits of a ketogenic diet

According to certified dietitian Beth Warren, "The ketogenic diet replaces most of the carbohydrates with proteins and lipids, so it's more satisfying after eating than other diets, including vegans. Cheap"

In addition, there are many things that you should not eat, so if you go on a ketone body diet, you will cook more. Making it easier for you to be aware of what you are eating is also an effective way to improve your eating habits.

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Precautions for ketogenic diet

"On a ketogenic diet, it's hard to get the nutrients your body needs, such as fiber and potassium," says registered dietitian Karen Ansel. "At the same time, a ketone body diet consumes a lot of saturated fat, which is bad for the heart, and carbohydrates, which are an energy source, are deprived of the body."

In order not to run out of energy, "We should cut healthy whole grains such as brown rice and oats while cutting processed carbohydrates such as crackers and cookies," Ansel said.

If you don't get fiber from foods like whole grains and fruits, you'll get sick. If you have constipation on a ketogenic diet, try fermented vegetables.

Fermented vegetables work as probiotics, supporting good bacteria in the intestines and preventing constipation. Incorporate more vegetables such as kimchi, sauerkraut, and pickles into your diet. 

Does the ketogenic diet make bad breath and body odor strong?

When practicing a ketogenic diet, some people may be concerned about the pungent odor. This is called "ketone odor".

Keiko Matsumura of Seijo Matsumura Clinic said:

"The harder you limit carbohydrates, the stronger your bad breath and body odor. The true nature of odors is" ketone bodies. "We usually use the carbohydrates we get from our diet as our primary source of energy. However, when sugar is restricted, the body lacks that sugar. Then, the body breaks down the stored fat and converts it into energy. This work is done using the liver, and at this time What is released into the blood is a substance called a "ketone body," which gives off a unique, toned, sour odor. "

Note:

Extreme sugar restrictions can also be detrimental, so if you're on a ketogenic diet, make sure you're getting the right amount of carbohydrates, fiber, and protein. 

BEST OF LUCK!!!