Jim Kito, or ketogenic diet, is a high-fat, low-carbohydrate, medium-protein diet that is well known for rapid weight loss.
Ketogenic diet is one of the fat burning diets that can be used in addition to slimming and weight loss, can also help improve diseases such as diabetes and Parkinson’s. The Quito or Ketogenic Diet is a high-fat, low-carb, low-protein diet that is highly recommended for rapid weight loss.
Normally, the sugars in food are converted to glucose in the human body and spread throughout the body, especially the brain, to be burned as an energy source.
Now, if the amount of sugar in the diet is low, the liver converts fat into fatty acids and ketone bodies. These ketone bodies go to the brain and replace glucose. This is the whole cycle of a ketogenic diet. In the keto diet, burning excess and accumulated fat is done without feeling hungry.
What is a ketogenic diet?
A ketogenic diet (keto diet for short) is a high-fat, low-carbohydrate diet that has many health benefits. A ketogenic diet, also called a ketone diet or a high-fat diet, with a high percentage of fat, enough protein and low sugar, forces the body to use fat instead of sugar for energy. In fact, many studies show that this type of diet can help you lose weight and improve your health. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
In a ketogenic diet, efforts are made to significantly reduce carbohydrate intake and replace fat. Reducing carbohydrates puts the body of people on a keto diet in a state of metabolism called ketosis. Under these conditions, the body burns fat and energy in it increases dramatically.
Under these conditions, the body also converts liver fat into ketones (an organic compound with a divalent group of carbonyl co and two hydrocarbon roots), which can also deliver energy to the brain. A ketogenic diet can cause high blood sugar and insulin levels. This action, along with the increase of ketones, has numerous benefits.
In general, a ketogenic diet can be considered a low-carbohydrate, high-fat diet that lowers blood sugar and insulin levels, and shifts the body’s metabolism from carbohydrates to fats and ketones.
The low-carbohydrate, high-fat ketogenic diet has many similarities to the Atkins and low-carb diets. The Atkins diet is a low carb diet that is usually recommended for weight loss. Proponents of this diet believe that you can lose weight by eating unlimited protein and fat and only by avoiding carbohydrate-rich foods.
In the last 12 years, more than 20 studies have shown that low-carb diets are effective in weight loss and have many health benefits. The Atkins diet was invented by a physician named Dr. Robert Atkins. Dr. Atkins’ 1972 book became the best-selling book on nutrition.
After that, the Atkins regime became famous all over the world and many books were written about it. Join Zomit to introduce this famous diet in a more comprehensive article.
The ketogenic diet, due to the severe reduction of carbohydrates and its replacement by fats, leads the body to a metabolic state called ketosis. When this happens, your body becomes more efficient at burning fat for energy. It also converts fat into liver ketones, which can supply energy to the brain.
The human body works primarily with glucose. When your body is low in glucose or if you have diabetes and do not have enough insulin to absorb glucose into cells, your body begins to break down fats for energy. Ketones (chemically known as ketone bodies) are by-products of the breakdown of fatty acids.
Decomposition of fat for fuel and ketone production is a natural process for everyone. In a person without diabetes, insulin, glucagon and other hormones prevent excessive levels of ketones in the blood. However, diabetics are prone to accumulating ketones in their blood. If left untreated, people with type 1 diabetes are at risk for a condition called diabetic ketoacidosis (DKA).
Although rare, people with type 2 diabetes may also experience DKA in some cases. However, ketogenic diets can interestingly significantly lower blood sugar and insulin levels; But pursue health. In fact, this type of diet, along with the increase in ketones, has health benefits.
Different types of ketogenic diets
There are several versions of the ketogenic diet, including the following:
- Standard Ketogenic Diet (SKD) : This type of ketogenic diet is very low in carbohydrates, moderate in protein and high in fat. This type of diet usually contains 70% fat, 20% protein and only 10% carbohydrates.
- Periodic Ketogenic Diet (CKD): This type of ketogenic diet includes periods with higher carbohydrate intake. For example, five days of ketogenic diet followed by 2 days of high carbohydrate.
- Targeted Ketogenic Diet (TKD) : This type of ketogenic diet allows you to add carbohydrates during exercise.
- High-protein ketogenic diet : This type of ketogenic diet is similar to the standard ketogenic diet; With the difference that it contains more protein. This ratio often includes 60% fat, 35% protein and 5% carbohydrates.
However, only standard and high protein ketogenic diets have been extensively studied. Periodic or targeted periodic ketogenic diets are more advanced methods and are primarily used by bodybuilders or athletes. The information in this article is more about the standard ketogenic diet (SKD); However, many of the same principles apply in other versions.
What is ketosis?
Ketosis is a metabolic condition in which your body uses fat for fuel instead of carbohydrates. This happens when you significantly reduce your carbohydrates and limit the body’s glucose (sugar), which is the main source of energy for cells. Following a ketogenic diet is the most effective way to get into ketosis. In general, this diet includes limiting carbohydrate intake to about 20 to 50 grams per day and consuming fats such as meat, fish, eggs, nuts, and healthy oils.
It is also important to adjust the amount of protein you eat. This is because protein can be converted to glucose if consumed in large quantities; An issue that may slow your transmission to ketosis.
Intermittent fasting practice can also help you get into ketosis faster. There are different types of intermittent fasting, but the most common methods include limiting food intake to about 8 hours a day and fasting for the remaining 16 hours.
During ketosis, many parts of the body begin to burn ketones for energy instead of carbohydrates, which also include a large part of the brain. However, this does not happen immediately and it takes some time for the body to adapt by burning fat and ketones instead of carbohydrates. During this phase of adaptation, you may experience a number of temporary side effects, commonly referred to as “low-carb flu” or “keto flu.”
At the beginning of ketosis, you may experience a range of negative symptoms, commonly referred to as “low-carb flu” or “keto flu” because the symptoms are the same as the flu. Symptoms include headache, fatigue, thirst, increased hunger, poor sleep, nausea, frequent urination, and decreased physical function.
These problems may discourage you from continuing your ketogenic diet before reaping the benefits. However, the low-carb flu will go away in a few days. In these conditions, tests such as blood, urine, and respiration tests are available that can help determine ketosis by measuring the amount of ketones produced by the body.
How does a ketogenic diet cause weight loss?
Ketogenic diet is an effective way to lose weight and reduce disease risk factors. In fact, research shows that a ketogenic diet may be just as effective as a low-fat diet for weight loss. In addition, the ketogenic diet is so full that you can lose weight without counting calories or tracking food intake.
A review of 13 studies has shown that following very low carbohydrates in a ketogenic diet is slightly more effective for long-term weight loss than in a low-fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than those who followed the low-fat diet. In addition, it lowers diastolic blood pressure and triglyceride levels.
Another study in 34 older people found that those who followed the ketogenic diet for 8 weeks lost approximately 5 times more total body fat than those who followed the low-fat diet. Increasing ketones, lowering blood sugar levels, and improving insulin sensitivity may also play a key role in weight loss.
One of the benefits of a ketogenic diet is that with a ketogenic diet you will lose weight without feeling hungry and bothering to count calories. Many studies have shown that the ketogenic diet is the most effective diet for weight loss, which carries the lowest risk for diseases caused by the diet.
In addition, with its ketogenic diet and satiety, you can lose weight without counting calories or absorbing nutrients. According to research, people on a ketogenic diet lose 2.2 times more weight than people on a low-calorie, low-fat diet.
Triglycerides and HDL cholesterol levels also improve along the ketogenic diet. There are many reasons why a ketogenic diet is a better diet than a low-fat diet, including increased protein absorption, which has many benefits.
Other benefits of a ketogenic diet include increased ketones, decreased blood sugar levels, and insulin sensitivity.
In many diets, eating fewer calories means losing weight; But the problem is that you will feel less calories, which means more than ever.
One of the advantages of ketogenic diets is that you will not feel such a problem; Because the most calories you consume are fat. One of the reasons for choosing fat in this type of diet is that fat is very satisfying; So a high-fat diet helps keep you full for a long time.
Ketogenic diet enthusiasts believe that they feel more energetic, more alert, and even have better brain function by consuming fat. In general, the human body system is such that if the diet is primarily composed of carbohydrates, the body uses it as the main source of fuel; But when on a ketogenic diet, the body experiences a sharp reduction in carbohydrate intake and the induction of ketosis, it is forced to use fat instead of carbohydrates.
The glycemic index consists of a scoring system from 1 to 100 that shows the ratio of the absorption of each carbohydrate into the bloodstream.
The fastest absorbed glucose has a score of 100. This index has been used by nutritionists in recent years but still needs further research. The glycemic index is only one number. It gives you an idea of how fast carbohydrates in food are converted to glucose. Two foods with the same amount of carbohydrates can have different glycemic index.
Carbohydrates are not bad or good, but if you eat a lot of high glycemic index foods, you may increase your insulin production, which can lead to weight gain and, in the worst case, type 2 diabetes and heart disease.
A lean person can also have about 50,000 calories in the form of fat. However, in a ketogenic diet, by eating less and inducing ketosis, the body is more likely to reach for its energy reserves and remain energetic between meals.
Ketogenic diets for diabetes and pre-diabetes
Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function. A ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, pre-diabetes and metabolic syndrome. An old study showed that a ketogenic diet improved insulin sensitivity by up to 75%.
A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced hemoglobin A1C levels, which measure long-term blood sugar management.
Another study of 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of about 12 kilograms over a two-year period. This is an important advantage in this regime; When considering the relationship between weight and type 2 diabetes.
In addition, they also experienced improved blood sugar management, and the use of specific blood sugar medications among participants decreased during the study period.
The important role of keto diet in the treatment of epilepsy
Research has shown that a ketogenic diet can significantly reduce seizures in children with epilepsy. The initial treatment regimen used in pediatric epilepsy has only enough protein to grow and repair the body and provide the calories needed to maintain height and weight at that age. The classical ketogenic diet regimen developed in the 1920s and continued a decade later.
However, with the development of antiepileptic drugs, it was gradually forgotten. In this classic diet, the weight ratio of fat to protein and carbohydrates is 4: 1, which requires high-carbohydrate foods (eg, starchy fruits and vegetables, bread, pasta, cereals, and sugar). Instead, it increased its intake of fatty foods, such as nuts, cream and butter.
Most dietary fats are made up of molecules called “long-chain triglycerides”; However, medium-chain triglycerides made from fatty acids with shorter carbon chains are more ketogenic.
One example of a classic ketogenic diet called the “emetic ketogenic diet” uses coconut oil, which is rich in medium-chain triglycerides and provides half the calories needed.
Because less fat is used in this type of diet, more protein and carbohydrates can be added, and as a result, the patient has more variety and food choices.
In the mid-1990s, Jim Abrahams, whose son suffered from severe, refractory epilepsy and was well treated with it, re-promoted it with the founding of the Charlie Foundation.
Among her promotional works was appearing on the television program Datline Anbusi and directing and producing the film Harmless, starring Meryl Streep.
The foundation also sponsored a research study at several centers, the results of which were published in 1996 and marked the beginning of a renewed scientific focus on this diet therapy.
Other health benefits of keto
Apart from epilepsy, there are several other possible therapeutic uses for this diet that are under investigation, some of which include the treatment of Alzheimer’s disease, amyotrophic lateral sclerosis, autism, brain tumor, headache, brain injury, pain, and Parkinson’s disease. And sleep disorders. Studies now show that diet can have benefits for a variety of different health conditions. In this section, we examine some of these cases.
- Heart disease : A ketogenic diet for heart disease can help improve risk factors such as body fat, HDL (good) cholesterol levels, blood pressure and blood sugar.
- Cancer : Diet is currently being considered as an additional treatment for cancer; Because it may help slow the growth of the tumor.
- Alzheimer’s disease : The keto diet may help reduce the symptoms of Alzheimer’s disease and slow its progression.
- Parkinson’s disease : Although more research is needed, one study found that this diet helps improve the symptoms of Parkinson’s disease.
- Polycystic ovary syndrome : A ketogenic diet can help lower insulin levels; An issue that may play a major role in polycystic ovary syndrome.
- Brain Injuries : Some research shows that this diet can improve the results of brain injuries.
Foods that should be avoided in a ketogenic diet
During periods of ketogenic diet, any food that is rich in carbohydrates should be avoided and its consumption should be minimized. Here is a list of foods that should be reduced or eliminated in the ketogenic diet:
- Sweet foods : soft drinks, juices, smoothies, cakes, ice cream, candies, etc.
- Cereals or starches : Basic products of wheat, rice, pasta, cereals, etc.
- Fruit : All fruits except small portions of berries such as strawberries
- Beans or beans : peas, kidney beans, lentils, peas and …
- Root vegetables and roots of it are : potatoes, sweet potatoes, carrots, parsley and …
- Low- fat or diet products: Low- fat mayonnaise, salad dressings and condiments
- Some condiments or sauces are : barbecue sauce, honey mustard, sauces opium, tomato sauce and …
- Unhealthy fats : processed vegetable oils, mayonnaise, etc.
- Alcohol : Beer, wine, alcoholic beverages, mixed drinks
- Sugar-free diet foods : sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
Foods to eat on a ketogenic diet
In cases of ketogenic diet, it is necessary to prepare most of your meals based on the items that need to be consumed in this diet. In a ketogenic diet, it is best to make your diet based on whole foods made up of one substance. Here is a list of 44 healthy low-carb foods:
- Meat : red meat, steak, ham, sausage, bacon, chicken and turkey
- Fish Fatty : salmon, trout, tuna and Atlantic mackerel
- Eggs : White or whole eggs
- Butter and cream : Vegetable butter and heavy cream
- Cheese : Unprocessed cheeses such as cheddar, goat, cream, blue or mozzarella
- Nuts and nuts : Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils : Extra virgin olive oil, coconut oil and avocado oil
- Avocado: Whole avocado or freshly made guacamole
- Low carb vegetables: green vegetables, tomatoes, onions, peppers, etc.
- Seasonings : salt, pepper, herbs and spices
For example, to help you get started, here is an example of a ketogenic diet for a week.
In this type of diet, always try to grind vegetables and meat for a long time; Because it provides all kinds of nutrients and different health benefits.
- Breakfast : Vegetable cookies and eggs with tomatoes
- Lunch : Chicken salad with olive oil, feta cheese, olives and a side salad
- Dinner : salmon with asparagus cooked in butter
- Breakfast: Egg omelette, tomato, basil and spinach
- Lunch: Almond milk, peanut butter, spinach, cocoa powder and stevia milkshake with sliced strawberries
- Dinner: Meat and cheese tacos with salsa
Taco is a traditional Mexican dish. This dish consists of baked tortilla bread made from corn or wheat flour, which is filled with various ingredients; From meat to chicken and seafood and vegetables and even cheese. Salsa is a combination of a variety of sauces used as a garnish for tacos and other Mexican-Mexican-American dishes and as a flavoring for tortilla chips.
- Breakfast: Chia pudding with coconut and blackberries
- Lunch : Avocado Shrimp Salad
- Dinner : minced meat with Parmesan cheese, broccoli and salad
- Breakfast : omelette with avocado, salsa sauce, pepper, onion and spices
- Lunch : a handful of nuts and celery stalks with guacamole and salsa
- Dinner : Chicken full of pesto and cream cheese with grilled zucchini
Guacamoli is a sauce made from avocados that originally originated in Mexico. It can be said that the only thing you need to prepare this sauce is avocado and a little salt. Of course, you can add a little lemon juice to it. The trick to making a great guacamole is to use good, ripe avocados. Unripe avocados will not taste good.
- Breakfast : Greek sugar-free yogurt, whole milk yogurt with peanut butter, cocoa powder and berries
- Lunch : lettuce, minced beef, chopped bell peppers
- Dinner : cauliflower, sour cream, cheddar cheese, tomato sauce mixture, onion powder, garlic powder and frying with butter and mixed vegetables
- Breakfast : cream cheese pancakes with blueberries and grilled mushrooms
- Lunch : zucchini and beet noodle salad
- Dinner : White fish cooked in coconut oil with kale and pine nuts tested
- Breakfast: fried eggs with mushrooms
- Lunch : low carb sesame chicken and broccoli
- Dinner : Bologna Spaghetti
Healthy snacks during periods of ketogenic diet
If you are hungry between meals during ketogenic diets, you can use healthy, keto-approved meals. These snacks include fatty meat or fish, cheese, a handful of nuts or nuts, a bite of keto sushi, olives, one or two boiled or fried eggs, 90% dark chocolate, high-fat Greek yogurt mixed with butter and cocoa powder, pepper He used jam and guacamole, strawberries and plain cheese, celery with salsa and guacamole, spicy beef, and so on.
In general, however, great snacks for the keto diet include chunks of meat, cheese, olives, boiled eggs, nuts, raw vegetables, and dark chocolate.
Keto Tips and Tricks
Although starting a ketogenic diet can be challenging, there are a number of tips and tricks you can use to make it easier. Start by familiarizing yourself with food labels and examining hot fats, carbohydrates, and fiber to determine how your favorite foods fit into your diet. Scheduling your meals in advance can also be helpful and help you save extra time during the week.
Many websites, food blogs, programs and cookbooks also offer keto-friendly recipes and food ideas that you can use to build your own custom menu.
Alternatively, some food delivery services even offer convenient keto options for a quick and easy way to enjoy keto meals at home.
When you do not have enough time to look at healthy frozen keto meals When you go to social gatherings or visit family and friends, you may want to bring your own food. This can make it much easier to curb cravings and stick to a diet.
Also, do not worry about what food to order in restaurants during the keto diet. Most restaurants serve some kind of meat or fish meal.
You can order these types of foods and replace any high-carbohydrate food with extra vegetables. Egg-based meals, such as omelets or eggs and bacon, are also a good option during keto diets.
Another interesting thing about this type of diet is the freedom to use delicious foods such as hamburgers, which of course you should use without bread.
You can also replace fried potatoes with vegetables and add avocado, cheese, bacon or eggs instead. In Mexican restaurants you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream. You can even order a mixed cheesecake or berries with cream for dessert.
In short, during the keto diet, you can choose a meat, fish or egg-based meal, even if you are in restaurants. Instead of carbohydrates or starch, order extra vegetables and eat cheese for dessert.
Side effects and how to minimize them
A ketogenic diet is usually safe for most healthy people; But while your body is fully compliant with this diet, there may be some early side effects. There is some evidence of these effects, often referred to as “keto influenza”. According to some people’s diet plans, this type of flu usually goes away in a few days.
Symptoms of keto flu include diarrhea, constipation, and vomiting. Other less common symptoms include poor energy and mental function, increased hunger, sleep problems, nausea, indigestion, and decreased exercise performance.
To minimize this, you can have a low carb diet for the first few weeks. This trick may teach your body to burn more fat before you completely stop eating carbs.
A ketogenic diet can also alter the body’s water and mineral balance; So adding extra salt to meals or taking mineral supplements can help. Talk to your doctor about your nutritional needs.
In a ketogenic diet, it is important to eat at least first to be full and to avoid limiting too many calories. Eventually, a ketogenic diet will usually result in weight loss without intentional calorie restriction.
Dangers of the Keto regime; Who should not try the Keto diet?
The Keto diet can be used by almost everyone and is not dangerous; But there are several groups of people who may experience rapid weight loss and sudden changes in blood sugar. Staying on a keto diet for a long time may have negative effects such as a lack of protein in the blood, excess fat in the liver, kidney stones and a lack of micronutrients.
A drug called Sodium Glucose Inhibitors (SGLT2) for type 2 diabetes can increase the risk of developing diabetic ketoacidosis.
It is a dangerous disease that increases the acidity of the blood; Therefore, anyone taking this drug should avoid the keto diet. More research is being done to determine the long-term safety of the keto diet.
Tell your doctor about your diet plan to guide your choices; Therefore, diet is not recommended for people taking insulin or any diabetes or blood pressure medication. Breastfeeding mothers as well as pregnant women are also strongly advised to consult their physician before taking a sample of the ketogenic diet.