November 25, 2020 at 11:37 am #1420236ValentineAdmin
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An Introduction To Keto Diet
A keto diet is a diet low in carbohydrates but high in fat. Keto diet is short for Ketogenic diet which simply has to do with a drastic reduction in the intake of carbohydrates and an increased consumption of fat.
Keto diet is very suitable for the aged as it helps in weight loss and the improvement of health according to many studies which also reveals that it has benefits against cancer,heart disease, diabetes,alzheimer’s disease and epilepsy.
The idea of Keto diet is simple;it aims at getting calories for your body system from protein and fat instead of carbohydrates.
When your carbohydrates intake is drastically reduced,a metabolic process known as ‘ketosis’ will take place in your body system.
The body runs of blood sugar which it uses quickly if you do not consume more than 50 grams of carbohydrates a day. Normally,it takes about three days for this to happen. Consequently, your body starts breaking down protein and fat for energy and this can certainly make you lose weight.
When carbohydrates intake reduction puts you on ketosis,your body will master the art of burning fat for energy.
In the liver also, the fat will be converted to ketones which supplies energy for the brain.
Simply put, Ketosis is a metabolic state in which your body system derives it’s fuel from fats instead of the usual carbohydrates.
This is achievable when your carbohydrates intake is significantly limited which in turn reduces the supply of glucose(sugar),which is the main source of energy for the cells.
Maintaining a keto diet is the best way to enter ketosis and this happens when your carbohydrates intake is reduced to 20 to 50 grams a day and allowing fats like fish,egg,nuts,meat and healthy oils take its place instead.
Limiting your protein intake is also important in your quest to attain ketosis.The reason for this simple.Protein,when consumed in large proportion can be converted into glucose and this may hinder your journey to ketosis.
Intermittent fasting is another easy way to enter ketosis.Intermittent fasting comes in different forms but the most common and effective one is taking less food for eight hours and fasting for the remaining 16 hours.
Tests are available to help you determine if you have entered ketosis or not.These includes breath,urine and blood test and they are done by finding out how much ketones your body has produced.
Apart from tests, there are certain symptoms which can help determine if you have entered ketosis.These symptoms include decreased appetite,frequenturination,drymouth,increased thirst etc.
6 Most Effective Tips To Get Into Ketosis
For your body to switch it’s fuel source,you have to follow a low carbohydrates and high fat diet.
- Your Carbohydrates consumption.
This is the most important factor you must consider If you wish to force yourself into ketosis.
You must cut down on your carbohydrates intake.It should be minimized to almost 10 percent of your meal.
The fat will be used by the liver as there is decrease in glycogen and carbohydrates.
Normally,your carb intake is expected to fall below 50 percent daily.
- Your Physical Activity Should Be Increased.
Being physically active is one of the easiest way to get into ketosis faster.
During workout,the stored glycogen is first used up.Thereafter,the liver is left with the task of working hard to produce more ketones to fuel the body as there are no more glycogen or carbohydrates that could be used.
According to a study,the ketone levels of the body clearly increases when you exercise with an empty stomach.However,your performance may decrease initially as your body adjusts to its new source of fuel.
- Fasting,Another Way To Achieve Ketosis
As stated earlier,fasting is another sure way to enter ketosis.
A study revealed that epileptic children sometimes embark on a one or two days fasting before taking up the Ketogenic diet in order to achieve ketosis and bring a reduction in the seizure frequencies.
Intermittent fasting is the best fasting type you can deploy to achieve this purpose.
Another one is fat fasting which is the intake of 1000 daily calories 90% of which comes from fat.
- Moderate Protein Intake Is Very Important
You should make it a habit to limit your protein intake at this time if you want to enter ketosis in the shortest possible period of time.
When your protein consumption is moderated,your body’s ketones production is increased.
A study stated that it helpful for confining tumors and assisting cancer patients.
Inasmuch as it is important that your protein intake is moderated,it should not be reduced totally or too much because amino acids is needed for the body to function properly and for muscular mass maintenance know the shortage of carbohydrates.
However, your ketone production may be affected if you consume more than your optimal intake of protein.
Do you want to know your optimal keto diet protein intake? Pay attention.
It is simply 0.5 – 1g/pound or 1 – 2.2g/kg of your lean body mass.Simply means deducting fat from total body weight.
- Your Healthy-Fat Consumption should be increased
Ketosis will be achieved easier if you maintain a high fat diet. This also increases your ketone levels.
For treating epilepsy and weight loss ,the classic keto diet is made up of 85 to 90% and 60 to 80% of fat respectively.
A greater percentage of your energy should be drawn from fats.
Healthy plant and animal-based fats like olive oil,coconutoil,groundbeef,chickbroth,butteretc are very important.
- Adding Coconut oil To Your Diet Helps You Achieve Ketosis.
Medium chain triglycerides fats is contained in coconut oil and it aids in ketosis boost.
The medium chain triglycerides can be absorbed easily by the liver and immediately converted into ketones.
A study reveals that Alzheimer patients can get their ketones levels increased by consuming coconut oil.
Coconut oil has also been proven to relieve digestive problems like diarrhea.
Adding a teaspoon or two daily for a week will do lots of wonders.
Having explained what keto diet and ketosis is all about,benefits of keto diet will be fully explored next.
Benefits Of Keto Diet For Women Over 50 Years
The sad truth is that old age comes with more ailments and as a result of this,diet is one of the most important factors that must be checked.
Below are some of the benefits of Keto diet.
- Diabetes And The Role Of Keto Diet
Diabetes is a health condition that normally affects older people.
It is caused by lack of insulin production by the pancreas.Diabetes affects an estimated 3.9 million people in the United Kingdom.
This life threatening health condition is characterized by changes in metabolism,inadequate insulin function and high blood sugar.
Type 2 diabetes is another rising problem among the older population.According to a new report, one in 10 people over the age of 40 are living with this condition.
Keto diet helps you lose excess fat which is well linked to type 2 diabetes,metabolic syndrome and prediabetes.
An old study reveals that keto diet improves insulin sensitivity by an alarming 75 percent. Another little study in women with type 2 diabetes shows that maintaining a keto diet for three months caused a significant reduction in the levels of hemoglobins A1C,a measure of long term blood sugar management.
Consider another study in 349 people having type 2 diabetes.This study reveals that of all the 349 people, those who followed the keto diet lost an average of 11.9kg over a 2-year period.
This is one of the great benefits of keto Diet as regards weight which plays a role in developing diabetes.Moreover,they enjoyed improved blood sugar management and the use of blood sugar medications dropped throughout the course of the study.
Insulin is a hormone that allows your body use or store sugar as fuel.Withketo diet, this fuel is burnt quickly without any need to store it.As a result of this,the growth of cancer cells is slowed down.
Keto diet is currently been explored as an additional treatment for cancer because it may assist in slowing down the tumor growth.
There are more than 200 types of cancer such as prostate cancer and breast cancer among the most popular ones.
Cancer is a deadly disease which happens by abnormal replication of cells in the body causing a mass called a tumor.
The abnormal cells multiplies,causing the tumor to grow or the cancerous cell to spread through the bloodstream.
For older people,the survival rate of cancer is extremely low.so it is very important to detect the symptoms early and begin treatment.
A good application of Ketogenic diet helps in the prevention of prevention of cancer by way of slowing down the tumor growth.
- Keto Diet Helps Against Heart Disease.
The Keto diet has been proven to play a huge role in the prevention of heart disease.
The keto diet is beneficial for the improvement of risk factors like bloody fat,cholesterollevels,blood sugar and blood pressure.
It’s indeed strange that a fat related diet can improve good cholesterol and lower bad cholesterol but that is what keto diet does.
This may be as a result of the lower insulin resulting from this diets which can stop your body from producing more cholesterol.This guarantees that you are less likely to have high blood pressure,heart failure, hardened arteries and other heart related diseases.
Coronary heart disease is one of the leading causes of death in the United Kingdom.
As stated by the NHS, coronary heart disease happens when fatty substances build up in the arteries,blocking the supply of blood to the heart.
Coronary heart disease is caused by some certain lifestyle choices and other medical conditions which includes smoking,diabetes,highcholesterol,obesity etc.
- Keto Diet Help In Stopping Epileptic Seizures.
Epilepsy is a neurological condition that results in seizures.
This condition is very common in young children and aged people.
According to a study, 25% of people who are epileptic are over 65 years.Everyday,87 people are diagnosed with this condition.
Keto diet has been helpful in controlling seizures caused by epilepsy since the 1920s.
Research has also revealed that keto diet brings significant decrease in seizures in children suffering from epilepsy.
- Polycystic Ovary Syndrome
Polycystic ovary syndrome occurs when a woman’s get larger than usual and form small fluid-filled sacs around the eggs.This can be caused by high level of insulin.
However, keto diet which both limits the amount of insulin you make and the amount you need may help treat it,combined with other lifestyle activities like exercise etc.
The major role of keto diet here is that it can help reduce the insulin level which plays it’s own role in Polycystic ovary syndrome.
- One Study Revealed That Keto Diet Helps Improve Symptoms Of Parkinson’s Disease
Parkinson’s disease is a chronic and progressive condition which damages and affects part of the brain.
According to an estimate by the NHS, there are about 130,000 people living with Parkinson’s disease in the UK.
The major cause of this disease is the loss of some nerve cells in the substantia nigra part of the brain which leads to dopamine,a very important chemical in the brain.
Parkinson’s disease is very common in middle age and elderly people.
There is no known cure for Parkinson’s disease but one study revealed that keto diet helps improve symptoms of this disease.
Some Other Benefits Of Keto Diet
- Alzheimer’s Disease:The Ketogenic diet can be helpful in reducing symptoms of Alzheimer’s disease and slow it’s progression.
- Brain Injuries:Many researches has revealed that keto diet could improve outcomes of traumatic brain injuries.
III. Acne: This skin condition have been linked to carbohydrates and so, cutting down on them may help against acne.
The drastic drop in insulin that the Ketogenic diet triggers may help stop acne breakouts.
- Hypertension is one of the most common condition affecting old people.Hypertension is also known as high blood pressure and according to the NHS,more than one in four adults in the United Kingdom has high blood pressure unbeknownst to them.
Watching your diet and leading an active lifestyle (Exercise, regular walking and jogging)
Types Of Keto Diet
There are different types of keto diet which includes
- Standard Keto Diet: The standard Ketogenic diet is a very low carbohydrates,moderate protein and high fat diet.This type of keto diet contains 70% fat, 20% protein and 10% carbohydrates.
- High Protein Ketogenic Diet: This is very similar to the standard keto diet but it includes more protein.The rate is usually 60% fat, 35% protein and 5% carbohydrates.
- Cyclical Keto Diet : The cyclical keto diet involves periods of higher carbohydrates refeeds, like 5 keto days followed by 2 high carbohydrates days.
- Targeted Keto Diet : The targeted keto diet allows you to add carbohydrates around workouts.
However, of all these keto diet types, the standard and high protein keto diet are are the types extensively studied.
The cyclical and targeted keto diet are more advanced methods and they are primarily used by athletes or body builders.
The information contained in this article is mostly related to the standard ketodiet,although some of the principles also applies to the other types.
Foods To Avoid While On Ketogenic Diet
While on ketodiet,foods high on carbohydrates should be limited.
Below are the list of food that should be limited while on keto diet for better results.
- Sugary Foods : Sugary foods should be avoided while on ketodiet.These sugary foods includes ice cream, soda, candy, smothies, cake etc.
- Starches or grains: This is another type of food that should be limited or avoided if possible while you are ketodieting.They include pasta, rice and wheat based products.
III. Tubers And Root Vegetables: your consumption of tubers and root vegetables should be limited or reduced while on ketodiet.Tubers and root vegetables include sweet potatoes, parsnips, carrots etc
- Alcohol: There should be a significant cut-down on your alcohol intake during this period. Alcoholic drinks like wine, beer, liquor etc should be avoided.
- Fruits: All fruits should be avoided while on keto diet except small portions of berry like strawberry etc.
- Unhealthy Fats: Unhealthy fats like processed vegetable oil and mayonnaise etc should be avoided.
VII. Low Fat Or Diet Products like salad dressings and condiments should be avoided.
Foods To Eat While On Keto Diet
Below are the kind of food you must focus on while undergoing keto diet.
- Healthy Oils: Healthy oils should be included in your meals while on keto diet. These healthy oils include coconut oil, avocado oil, extra virgin olive oil etc
- Nuts And Seeds : Do not underestimate nuts and seeds during this period of time. They include pumpkin seeds, walnuts,almonds, flaxseeds etc.
III. Low Carbohydrates Vegetables : You must consume more low carb veggies while on ketodiet.Veggies like tomatoes, onions, green veggies etc.
- Butter And Cream : Heavy cream and grass fed butter should be consumed while on keto diet.
- Fatty Fish: Fatty fishes like salmon, mackerel and tuna are examples of fatty fishes you should consume while on keto diet.
- Eggs : Omega-3 whole eggs or pastured eggs are needed while keto diet.
VII. Cheese : Examples include unprocessed cheese like goat,cream, cheddar, blue or mozzarella etc.
VIII. Meat: Chicken, turkey, red meat, bacon ,ham etc should be consumed while on keto diet.
- Avocados : Freshly made guacamole or whole avocadoes should be sought after.
- Some condiments like pepper, herbs etc are also important.
A Simple Keto Diet Sample Meal Plan For Seven Days
To further assist you, here is a simple keto diet sample meal plan for seven days.
For Breakfast: Egg muffins and vegetables with tomato sauce.
For Lunch : Salad of chicken with Olive oil, feta cheese and side salad.
For Dinner : Butter cooked salmon and asparagus.
For Breakfast: Spinach omelette with tomato and egg.
For Lunch: Cocoa powder, peanut butter, almond milk, spinach and side of sliced strawberry.
For Dinner : Salsa and cheese-shell tacos
For Breakfast : Avocado shrimp salad
For Lunch: nut milk chia pudding with blackberries and coconut.
Dinner : Broccoli and salad, pork chops and parmesan cheese.
Breakfast : omelet with avocado, pepper, onion and spices
Lunch : nuts, guacamole and salsa.
Dinner : pesto and cream cheese stuffed chicken,grilled zucchini.
Breakfast : Whole milk yoghurt and sugar free Greek ,berries, cocoa powder.
Lunch: beef lettuce wrap tacos and sliced bell pepper.
Dinner: mixed veggies and loaded cauliflower.
Breakfast : zucchini and beet noodles salad.
Lunch : cream cheese pancakes with blueberry and grilled mushrooms.
Dinner : Toasted pine nuts and coconut oil cooked white fish.
Breakfast : Mushrooms and fried eggs.
Lunch: Broccoli and low carb sesame chicken.
Dinner: Spaghetti squash bolognese.
This sample can be used on a weekly basis but the meat and vegetables should be rotated over a long term because each type provides different nutrients.
Snacks That Are Healthy For Keto Diet
Should you feel hungry between meals,below are approved snacks you take while on keto diet.
90% dark chocolate, beef jerky, bell peppers and guacamole, strawberry, olives, keto sushi bites ,nuts and cheese etc.
Side Effects Of Keto Diet
While your body adapts to the Ketogenic diet,there can be some side effects. Some of these effects are known as keto flu and the symptoms include constipation, vomiting, diarrhea etc.
Although, there are other less common effects which are below
Poor energy and mental function
Mild low blood sugar
Low exercise performance etc.
Risks Associated With Keto Diet
Prolonged practice of keto diet has some negative effects and the following risks.
- Micronutrient deficiencies
- Low protein in the blood
III. More fat in the liver
- Kidney stones
A medication known as sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can raise the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity.A person taking this medication is advised to avoid the ketogenic diet.
Some Useful Supplements For Ketogenic Diet
Generally, no supplement is required for keto diet but below are some which are very useful.
MCT oil etc
The ketogenic diet is very useful for people who wish to increase their metabolic heath, people suffering from diabetes and Overweight.
It is not ideal for athletes or those who wants to add more muscle or weight .
Remember to always limit carbs in your meals in order to achieve your goal or aim of undertaking the keto diet.0November 25, 2020 at 12:15 pm #1420276daniel wireMember
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which kin food be dat0November 25, 2020 at 1:28 pm #1420291LadyGMember
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Thanks noted.0November 25, 2020 at 4:57 pm #1420338timsonMember
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