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What Is The Ketogenic Diet [A Keto Guide for Beginners]

Common Side Effects on a Keto Diet

  • Cramps (and more specifically leg cramps) are a pretty common thing when starting a ketogenic diet.
  • Constipation. The most common cause of constipation is dehydration.
  • Heart Palpitations. When transitioning to keto, you may notice that your heart is beating both faster and harder.
  • Reduced Physical Performance. You may see some limitations on your performance when you first begin a keto diet, but it’s usually just from your body adapting to using fat

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What Is The Ketogenic Diet [A Keto Guide for Beginners]

What Is The Ketogenic Diet [A Keto Guide for Beginners]

https://www.ruled.me/guide-keto-diet/

ruled.me

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Key Ideas

Ketosis

... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state

Benefits of a Ketogenic Diet

  • Weight Loss.
  • Keto naturally lowers blood sugar levels due to the type of foods you eat.
  • Mental Focus: Ketones are a great source of fuel for the brain.
  • Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
  • Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
  • Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Insulin Resistance.
  • Improvements in your skin health.

Do Not Eat on a Keto Diet

  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

Do Eat on a Keto Diet

  • Meats – fish, beef, lamb, poultry, eggs, etc.
  • Leafy Greens – spinach, kale, etc.
  • Above ground vegetables – broccoli, cauliflower, etc.
  • High Fat Dairy – hard cheeses, high fat cream, butter, etc.
  • Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
  • Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
  • Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
  • Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

Keto Macros

Keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be

How to Reach Ketosis

  • Restrict your carbohydrates. Try to stay below 20g net carbs and below 35g total carbs per day.
  • Restrict your protein intake. For weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass.
  • Stop worrying about fat.  Fat is the primary source of energy on keto.
  • Try drinking a gallon of water a day. 
  • Stop snacking.
  • Start fasting. Fasting can be a great tool to boost ketone levels consistently throughout the day.
  • Add exercise in.

How to Know if You’re in Ketosis

  • Increased Urination. Keto is a natural diuretic, so you have to go to the bathroom more.
  • Dry Mouth. The increased urination leads to dry mouth and increased thirst. 
  • Bad Breath. Acetone is a ketone body that partially excretes in our breath. It’s usually temporary and goes away long term.
  • Reduced Hunger & Increased Energy. Usually, after you get past the “keto flu,” you’ll experience a much lower hunger level and a “clear” or energized mental state.

“Macros” ...

... is an abbreviated term of macronutrients. Your macros are your daily intake of “the big 3” nutrients: fats, protein, and carbohydrates.

Types of Ketogenic Diets

  • Standard Ketogenic Diet (SKD): This is the classic keto diet that everyone knows and does. 
  • Targeted Ketogenic Diet (TKD): This is a variation where you eat SKD, but intake a small amount of fast-digesting carbs before a workout.
  • Cyclical Ketogenic Diet (CKD): This is a variation of keto for bodybuilders and contest goers, generally giving one day a week to carb up and resupply glycogen stores.

Physical Performance

In the short-term, you may notice some small physical performance drops, but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.

Keto flu

Is a very common experience for new ketoers, but it often goes away after just a few days – and there are ways to minimize or even eliminate it. When transitioning to keto, you may feel some slight discomfort including fatigue, headache, nausea, cramps, etc.

Common Side Effects on a Keto Diet

  • Cramps (and more specifically leg cramps) are a pretty common thing when starting a ketogenic diet.
  • Constipation. The most common cause of constipation is dehydration.
  • Heart Palpitations. When transitioning to keto, you may notice that your heart is beating both faster and harder.
  • Reduced Physical Performance. You may see some limitations on your performance when you first begin a keto diet, but it’s usually just from your body adapting to using fat

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The Keto diet - documented uses

The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and t...

Ketogenic diet

Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. 

Keto diet meals

Followers must eat fat at each meal:

  • Some healthy unsaturated fats are allowed: almonds, walnuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.
  • Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.
  • You can have certain fruits (usually berries) in small portions. Vegetables are restricted to leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. 

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A ketogenic diet...

A ketogenic diet...

... is predominantly made up of high-fat foods , including butter, oils, meat, fish, eggs and cheese, and very low-carb vegetables such as cauliflower and leafy greens. 

Th...

Ketosis discovery

Keto was developed as a clinical tool.

In 1911, doctors noticed that children with epilepsy stopped having seizures after 2 days of absolute fasting, when their bodies would have been forced into ketosis. 

Scientists later noted that ketosis could be achieved through a low-carb, high-fat (LCHF) diet without the risk of infection and mortality rates associated with absolute fasting

Keto popularity

Most newcomers are drawn to keto for its potential weight loss benefits, and, while it remains a topic of debate among nutritional scientists, its proponents typically gloss over the unknowns.

The real driving force behind keto’s popularity is our myopic focus on weight as the sole determinant of health.

Documented uses of the keto diet

Doctors have been prescribing ketogenic diets to treat epilepsy for nearly a century, and increasingly believe it holds promise for people with Type 2 diabetes.

But the older keto regi...

The Ketogenesis process

It supplies energy under circumstances such as fasting or caloric restriction to certain organs (e.g. the brain, heart, and skeletal muscle).

In ketogenesis, our livers start to break down fat into a usable energy source called ketones. Ketones can stand in for glucose as fuel for the body when there’s a glucose shortage. 

Once ketogenesis kicks in and ketone levels are elevated, the body is in a state called “ketosis,” during which it’s burning stored fat. 

The Keto diet

It is a very low-carb, high-fat diet. People on a ketogenic diet get 5 percent of their calories from carbohydrates, about 15 percent from protein, and 80 percent from fat. It’s this ratio that will force the body to derive much of its energy from ketones. 

That means eating mainly meats, eggs, cheese, fish, nuts, butter, oils, and vegetables while avoiding sugar, bread and other grains, beans, and even fruit.

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