The Ketogenic Diet: (Keto) For Beginners

The Ketogenic Diet: (Keto) For Beginners
Posted by Lgists Media

Keto diet for beginners

The shape, feel, and tastes of keto love comfort food. It was a popular diet until the early 2010s when its popularity and popularity turned to health concerns.

Some people started getting headaches, blurred vision, and kidney stones. As a result, it was renamed the keto diet (I won’t talk much more about that). 

Also, it took a decade for companies who used it as a marketing term to rebrand it. People still refer to it as a ketogenic or keto diet, but for marketing purposes, no! It remains the same diet.

Before you start keto, please read this article to know the benefits you would get from it.

The keto diet is not in MY survival plan, because besides antibiotics, other options would be more suitable for me. Therefore, keto is not recommended for anyone with gastrointestinal disorders, kidney stones or diabetes. 

I have had orthorexia and bulimia and always had a tough time restricting food groups according to my mood. I have experienced ways of stabilizing or making it easier to exercise (without prior knowledge of my deficiency) while under keto.

Therefore, those with those issues should only consider keto as an option, not as the only option.

Yes, I know it’s controversial. Some talk about the benefits of keto (such as neurological disorders) without knowing about its drawbacks (such as blood sugar disturbances and kidney stones).

I believe that everyone’s situation is different and should be evaluated on its own merits. Even if you suffer from side effects or have a hard time controlling carbs, there are much more comfortable ways to reach ketosis fat-burning metabolism) then following the keto diet.

Still, the ketogenic diet is a good option when following a Whole diet. Often people switch between protein sources depending on their needs, but some days they would like to include fat (keto is not a cardio-intake diet after all). If you do that, then the keto would make sense.

In short, the keto diet is not recommended in everyone’s situation (emphasis on “in everyone”), but if you like it and can make a keto fit for you for a few days per week, by all means,  do it.

At first, I had taken misinformation about the keto diet to Instagram before I knew any facts about it to avoid unnecessary hassle. I would meet people which confused me. In my opinion, some people are just using it as a marketing term and misleading people with hyped facts.

Okay, this isn’t a keto diet per say but rather a high fat, low carb diet. This is because the keto diet contains fewer carbohydrates than a traditional low-carb diet.

Along with the potential health benefits, a keto diet is effective at improving body composition.

According to Michelle Asprey from Forbes:

  • “A study from 2014 found that women on the keto diet lost an average of nearly 5lbs over three months.”

What is the main difference between a regular protein source (white rice, for example) and a low carb, high fat diet?

Well, the keto diet reduces your overall intake of carbs, while protein intake remains the same .

This could be good for someone who is trying to control their weight. If they cut carbs so much that they become hungry all the time, cutting back on any source of protein would be helpful (like a steak, say).

As valuable as protein is as a source of nutrition, I believe that cooking or freezing whole foods make better gifts for keto dieters.

When you buy or prepare the carb-rich foods that you know include sugar bread, desserts, pastries) simply discard the bread. Just cut it up into small pieces and put it into a Zippos bag to put in the freezer or fridge.

You can also look at the ingredients list for some of the more “passive” sources of carbs, and simply opt for one or two of the options.

Even if you do not have any cook skills, you can make a few recipes from your old bread or dessert recipes. However, be mindful of the “onion taste.” I like to buy the darkest bread or dessert I have and bake the inside without the onions. That way, I know that what I’m eating contains absolutely no carbs.

I try to keep my family members who join me in the keto diet active and active. Texting, hiking, and Cross Fit have been part of the program of at least one person in my family every week.

That said, there can be days when being active isn’t feasible and a book on hand can help.

I try to do the same thing with my fellow keto diet devotees. Sentries are sturdy, easy to keep in the car while you’re on your way, and make a wonderful gift for anyone interested in getting into a positive lifestyle change.

The most popular version of the ketogenic is known as the ketogenic diet. It is adopted by individuals with epilepsy and other neurological disorders, as well as people interested in losing weight and being in a state of ketosis, or being in a fasted state.

Diets that result in an animal model of ketosis have shown promise for the treatment and prevention of neurological disorders.

The most common version of the ketogenic diet is also referred to as John Hopkins keto or the Atkins diet.

A ketogenic diet reduces the number of glucose molecules in the brain. This reduces the effects of glucose on neurons and other tissues in the body.

The brain uses glucose for a variety of metabolic reactions, including making energy and storing energy. There are 2 types of neurons used for energy: neurons that use glucose for energy, and neurons that do not

When you are in a fasted state and do not consume any glucose, the neurons that do not use glucose for energy die. This effect leads to a reduction in your glucose levels and leads to the feeling of fullness and hunger.

Studies show that 42 to 86% of people with epilepsy are intolerant to carbs (9, 10). Implementing a high-protein, the low-carb ketogenic diet may be beneficial for these individuals.

Conversely, many people adopt the ketogenic diet as a weight-loss strategy for body weight and lipid levels, or in the absence of other medical conditions making weight management difficult or impossible. 

Other people are interested in the diet due to the potential for metabolic health benefits, such as improved insulin sensitivity or increased fat oxidation.

“Weight-loss diets and intermittent fasting have been suggested as treatments for epilepsy. These regimens are linked to minor but consistent adverse effects such as

  • nausea
  • anemia
  •  headache
  • dizziness

In the present study we aimed to determine the efficacy, tolerability,y, and safety of this type of diet in a time-restricted manner.

 Forty-eight patients with epilepsy were enrolled in a randomized clinical trial. During 6 months 68 completed the study, and after an average follow-up of 5.5 months, 66 patients [75.00%]) had complete seizure freedom. 

Compared to the control group, the patients on the ketogenic diet showed a reduction in their partial seizures [17 seizures per week v 4 per week], the intensity of their seizures were decreased significantly and their motor reactivity increased with a concomitant decrease in their EEG activity. 

The daily amount of carbohydrate intake, on average, in the 3 months before the start of the diet was not different in these 2 groups [63 grams/day vs 66 grams/day].

For a brief understanding of the differences between these different types of keto diets, check out 

7 of keto and 5 science-backed reasons to eat keto

The ketogenic diet is great because it allows your body to burn fat while sparing your muscle mass, providing a quick and healthy way to lose weight. 

The ketogenic diet doesn’t provide as many calories (about 30 to 35% less) compared to other diets with similar calories, thus making it beneficial for weight loss, according to Harvard Health.

  • According to Harvard Health:

“If you want the weight off quickly, you can certainly do that with a high-fat, low-carb diet. But it will also provide favorable health results such as a lower risk of heart disease, type 2 diabetes, hypertension, and stroke.

And compared to the standard high-fat, low-carb diet, the moderate amount of carbs in a calorie-controlled low-carb diet may be one key reason for the weight loss”.

Benefits of keto diet

This diet is good for athletes, helping them to build lean muscle while burning body fat for additional energy. Low carb diets can lead to more fat loss compared to other low carb eating plans because the body prefers the burned fat for energy rather than glucose.

On a ketogenic diet with higher amounts of healthy fats, evidence suggests that lean body mass is preserved with greater retention of muscle compared to regular higher carb diets rich in sugar and refined carbohydrates.Lean body mass loss occurs when carbohydrates supply less energy than the body requires 

Similar to weight-loss medications, the body can’t use carbohydrates for energy. Instead, it turns fat into energy, which can result in weight gain” (HSC Exercise & Health).

Studies in which individuals were on a high-fat ketogenic diet for a prolonged period were able to reveal profound alterations in gene expression within the brain related to depression” (Science Daily).

How does Ketogenic Diet Work?

The ketogenic diet works by providing the body with energy. The ketogenic diet results in higher metabolism, therefore providing a quicker Energy Need, allowing you to run on less energy.

Several studies do show an improved range of brain functions, such as less depression, memory, attention, and learning, as well as better energy levels, a 1.5 times higher event-related potential (ER, P), and a decreased central fatigue (Science Daily).

Moderate protein ketogenic diet

 This diet contains higher amounts of protein than the extremes of the SKD or the TKD. It is often defined by a daily protein goal above 20g.

Low carb, ketogenic diet

This is the least restrictive, and it is effective for athletic performance and body repair.

The ketogenic diet is considered an effective weight-loss tool, with results ranging from 6 to 37 pounds (2 to 10 kgs) lost during the first 6 months of diet.

However, if you are unhappy with your results or experience ketosis too frequently, it may be time to move on to a different diet. Popular less restrictive keto diets include Modified Ketogenic Diet (MKD), 4:2:2 (4:1:2), and other variations.

Mild to moderate weight loss is achieved with a rotation of low carb weeks followed by high carb weeks, as shown in the diagram below:

Some variables can affect the effectiveness of the diet, according to the researchers who developed it. If you have heart conditions, diabetes, or kidney problems, you may wish to consider a restricted diet t.

A Keto diet may also harm mental well-being, according to the World Health Organization.

The Ketogenic Diet Side Effects 

Known side effects include constipation, headaches, and a slow and gradual loss of muscle mass.

Follow the dieting instructions for your chosen plan. Follow the Energy Balance Guidelines for your goal.

If you are experiencing hunger, reduce your calorie goal = keep your carb count the same. If you experience a loss of muscle mass, increase your protein. 

If you are experiencing a slow or uneven rate of muscle loss, you should consult your physician before changing your diet.

Variations of ketogenic diets, as well as low carb, moderate carb, and high carb d,iets can cause a loss of muscle mass, depending on the frequency of refeeds.

However, at least one study suggests that more free ketogenic all ally-aligned diet changes help preserve muscle mass over time:

Diets with frequent ketogenic episodes were superior to the control subjects in preserving and increasing strength and muscle mass during a restricted weight-loss period.

It is unknown why some people experience rapid improvements while others stagnate  possibly because of the lack of a control group.

  • The researchers concluded:

The lack of a statistically significant difference between the ketogenic diet groups and the control subjects highlights an important caveat of the study

A more frequent ketogenic diet does not necessarily lead to superior outcomes in terms of strength and muscle mass maintenance. 

The reduction in protein intake needed to achieve a frequent ketogenic diet appears to play a unique run in each individual’s situation.

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