Keto Diet

The Ketogenic Diet

To get into and stay in ketosis, you will have to keep your macronutrients in the right balance. The macronutrients should consist of approximately 70% from fats. In contrast, around 20% proteins and 5% from carbohydrates.

 

Types of Ketogenic Diets

Below is the list of  various versions of Keto diet:

• Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
• Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
• High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.  The standard (SKD) version is the most researched and most recommended.

 

How do I know I'm in Ketosis?

Your body will take typically 2-4 days to enter Ketosis if you eat fewer than 50 grams of carbs per day.  Some may take longer time depending on factors like physical activity, age, metabolism, carb fat and protein intake. 

As your body transitions into ketosis, you may experience several symptoms — sometimes known as the “keto flu.” 10 common signs and symptoms of ketosis:

• Bad breath
• Weight Loss
• Increased Ketones in the Blood
• Increased Ketines in the Breath or Urine
• Appetite Suppression, feeling full
• Long term increased focus and energy
• Short term fatigue
• Short term decrease in performance
• Digestive issue (constipation or diarrhea)
• Insomnia

For accurate assessment, you can measure your ketone levels with a blood-pricker meter,  urine ketone strips  or breath analyser on weekly basis.

 

What can be eaten on a Ketogenic Diet?

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: These are highly processed and often high in carbs.
• Some condiments or sauces: These often contain sugar and unhealthy fat.
• Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
• Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
• Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

 

You should base the majority of your meals around these foods:

• Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
• Fatty fish: Such as salmon, trout, tuna and mackerel.
• Eggs: Look for pastured or omega-3 whole eggs.
• Butter and cream: Look for grass-fed when possible.
• Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
• Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
• Avocados: Whole avocados or freshly made guacamole.
• Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
• Condiments: You can use salt, pepper and various healthy herbs and spices.

One good program I can direct to you is :The 28-Day Keto Challenge.

A popular program that gives you a variety of easy daily recipes. It simple with easy-to-follow steps and recipes that anyone can follow. You will be amazed at how easy it is and how much you feel on the keto diet.