The Ketogenic Diet
Like many of you, I have tried numerous weight loss diet plans. In recent years, a popular one is the ketogenic diet, a low-carbohydrate weight loss plan that. If you want to know how to lose weight at home, maybe you should give a low-carb ketogenic plan a try. For many people, the ketogenic diet is one of the easy ways to lose weight.
A ketogenic weight loss diet plan works like this: When you lower your carb intake, the body goes into a state called ketosis. The body produces ketones during times of starvation, fasting or dieting by breaking down fats stored in the liver, which then travel through the blood stream to the liver where they are turned into ketones. These ketones are then used by the body in the way it normally uses glucose.
A ketogenic diet can give you a number of benefits, such as avoiding spikes in blood sugar, better cholesterol levels and lower blood pressure. But the biggest benefit for most people is weight loss. So what does a ketogenic food list look like? What kind of foods can I eat? Here is a ketogenic food list:
Foods to eat on a ketogenic diet
• Green leafy vegetables, such as kale or spinach
• Nuts and seeds
The idea is to eat foods very low in carbohydrates, high in fat, and moderate amounts of protein. According to the United States government website health.gov (https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/), the preferred diet should break down like this for the three main nutrients: carbohydrates (45-65 percent), fats (20-35 percent) and proteins (10-35 percent). A ketogenic diet flips that to: carbohydrates (5 percent), fats (70 percent) and proteins (25 percent). This high-fat, low-carb diet forces the body into a ketogenic state.
You can eat plenty of vegetables in a ketogenic diet, even though some contain carbs. That is because of the high fiber content of vegetables. One of the best weight loss tips is that fiber cancels out carbs. Net carbs equals carbs minus fiber.
Best vegetables for a low-card ketogenic plan
Supplements can help provide you with the energy you need while on a keto diet. Since the body normally uses glucose for energy and you are not consuming the carbs that are quickly turned into glucose, I believe keto pills or powders can help. Some common supplements are fish oil, creatine, MCT (medium chain triglycerides) oil and L-glutamine.
For some people, a ketogenic diet could create a problem. This is especially true for diabetics, in particular those with Type 1 diabetes. While ketosis is a normal body reaction, a low-carb diet can result in ketoacidosis. According to the Mayo Clinic (https://www.mayoclinic.org/diseases-conditions/diabetic-ketoacidosis/symptoms-causes/syc-20371551), this condition results from the body not producing enough insulin while producing too many ketones. This condition can also happen, although less frequently, in Type 2 diabetics. You should monitor your blood sugar levels often and check with your doctor.
Another common problem for some people on a ketogenic diet is constipation. Some of the foods on a keto diet can be hard to digest, such as nuts and cruciferous vegetables, and can cause constipation. Make certain you maintain a proper water intake and consider laxatives as needed.
The ketogenic diet originally began as a treatment for epilepsy in children. In recent years, it has become popular with athletes, who traditionally have turned to carbohydrates for a burst of energy. NBA star LeBron James is a recent convert. James spent the summer of 2016 on a keto type diet, telling Sports Illustrated “I had no sugar, no dairy, no carbs. All I ate was meat, fish, veggies and fruit. That’s it. For 67 straight days.”
Author Tim Ferriss is an advocate of the similar “slow-carb diet,” as outlined in his book “The 4-Hour Body.” Although Ferriss generally sticks with this diet, he sometimes switches to the keto diet, which he claims helps with his Lyme disease ().
But is this diet for you? While the diet is acclaimed for weight loss and likely has many other benefits, it is not easy. You have to be very strict with your net carb intake on the best ketogenic diet. Consider that one cup of rice has 40 carbs, exceeding your daily limit for the keto diet. Two slices of bread (25 carbs) would meet your entire daily intake of carbs. One slice of pizza? 36 carbs. One 12-ounce soda has about 38 grams of carbs. All of this are strictly forbidden in the keto diet. But if you can pull it off, the benefits can be dramatic.