Ketogenic diet is different from the other diet plans. The foods that you are going to eat contain very little carbohydrates, but lots of fat. It is a very popular diet plan and there are more than 20 studies that confirm its effectiveness when it comes to weight loss and health improvement.
Ketogenic diets can be very beneficial for individuals that have higher risk of developing diseases like diabetes, epilepsy, Alzheimer’s and cancer.
What is a ketogenic diet?
This diet is often referred to as keto, and it involves a drastic reduction of carbohydrate intake. It substitutes carbs with fat, which can help the body and it will put it in a metabolic state known as ketosis. This way, the body becomes much more efficient in burning fat and converting the burned fat into energy. What is more, the body will turn the fat into ketones, which can be found in the liver, and that process can help us supply our brain with energy.
There are multiple types of this diet, but the most popular one is the standard ketogenic diet which comprises of:
- Very low carb food (5 percent)
- Moderate intake of protein (20 percent)
- High fat food (75 percent)
Another variant of this diet is the high-protein ketogenic diet, which has just 5% fat, 35 percent protein and 60 percent fat. Both types of this diet have been thoroughly studied by scientists and they have concluded that they are very beneficial for our health.
How to make this diet better for you?
When the human body is in the state of ketosis, it means that it does not have enough carbs to produce glucose, which is the fuel that humans operate on. But this does not make the ketogenic diet dangerous. The human body has ketones, which come from the breakdown of fat and the body uses is as an alternative fuel. But if you want to improve your health or lose weight, you can tweak the diet to make it more effective. Some of the ways to do that are:
- You need to eat more alkaline foods and remove the acidic ones
You need to eat more greens like spinach, chard and kale. Also do not forget to drink plenty of water. Also, stop drinking alcohol and lower the intake of dairy products.
- Drink coffee
If you don’t drink coffee, do not start now. But, it is always good to have the extra energy that the coffee can provide you with. You can try the bulletproof coffee for a healthier boost of caffeine.
- Be smart when eating out
When you go in a restaurant, make sure that you order dishes that are fish or meat based. Replace the foods that contain high amounts of carbs with extra vegetables. You can go for dishes that are based on eggs, including omelet and bacon.
It can also be helpful if you ingest large amounts of medium chain fatty acids, which are types of fat that comes from foods that are plant-based, like unrefined coconut oil.