If you have decided to lose weight this spring, then you might want to consider the Ketogenic diet. The diet has been around for a long time and was once used to treat patients with epileptic or seizure problems, especially among young kids. Nowadays, the diet has lost its popularity with the advent of prescription drugs that treat the health problem. The diet however is used by many dieters around the world because of its efficacy and although diets have its side effects, knowing about the diet and following the rules can help one lose weight without compromising their overall health. Beginners especially should have a brief overview of the diet and the meal plan to help them make an informed decision should they decide to do the diet on their own. As always, those with health problems should consult their medical health provider so that they can help patients to adjust to the meal plan or to monitor them to ensure that the ketogenic therapy will not affect their health.
Ketogenic diet is a high fat low carbohydrate diet with adequate protein thrown in the meal. It is further divided into three types and depending on one's daily calorie needs, the percentage differs. Diets are often prepared on a ratio level such as 4:1 or 2:1 with the first number indicating the total fat amount in the diet compared to the protein and carbohydrate combined in each meal. The first diet is the Standard or the SKD and is designed for individuals who are not active or lead a sedentary lifestyle. The meal plan limits the dieter to eat a net of 20-50 grams of carbohydrates. Fruits or vegetables that are starchy are restricted from the diet. In order for the diet to be effective, one must strictly follow the meal plan. Butter, vegetable oil and heavy creams are used heavily to replace carbohydrates in the diet. The TKD is less strict than the SKD and allows one to consume carbohydrates though only in a certain portion or amount which will not impact the ketosis that one is currently in. The TKD diet helps dieters that perform some level of exercise or workout. These are just a brief overview of the ketogenic diet and hopefully would help one decide if they are interested in the diet. For an in-depth discussion of the benefit and effects of the diet plan, it is best to consult your medical health provider.
The reason most people consume so many refined carbs is due to how poorly it satisfies their appetite. The number one reason most diets fail long-term is that they leave people hungry as heck! They allow the consumption of low satiety foods such as white potatoes, rice, and bread. Eating these foods eventually leads people to unfollow their diet and eat every calorie under the sun (aka binge eating). That’s not the case with the ketogenic diet. Research illustrates that a high protein, low-carb diet reduces hunger and lowers food intake. In addition, the amount of dietary fat you’ll consume will leave you very satiated. Another problem with most other diets is that they’re energy zappers. Who doesn’t need more energy in this hustle and bustle world? Following a ketogenic diet helps many individuals gain more energy to perform their day to day activities. The main reason for this is; ketones replace glucose as the brain’s fueling source.
When carbs are eliminated or minimized, ketones provide up to 70% of the brain’s energy needs; this boosts mental focus and alertness throughout the day. Another interesting fact is that ketones keep people who go through prolonged periods of starvation (e.g., coma patients) alive. Then again, it makes sense considering that intermittent fasting works well in conjunction with the keto diet. Intermittent fasting maximizes weight loss benefits of the Keto Diet. The main reason you are reading this article is that you’re interested in losing weight, that’s understandable. With that said, using intermittent fasting (IF) along with the keto diet maximizes weight loss. IF is a term for an eating pattern that cycles between periods of fasting and eating. Like the keto diet, several studies have shown IF to be an effective weight-loss method as well as reducing the onset of chronic diseases such as type-II diabetes. That’s why it makes sense to use IF in conjunction with the ketogenic diet. Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week.
The 16/8 Method: This method involves skipping breakfast and restricting your daily eating period to 8 hours, for example from 12 pm to 8 pm, afterward, you “fast” for 16 hours in-between. The 5:2 Diet: On two non-consecutive days of the week, only eat 500-600 calories. You eat normally for the other remaining 5 days. From these three methods, elements of the 16/8 Method work best with the keto diet. At the end of this article, you will see a 30-Day Keto Diet Meal Plan with a full collection of recipes. Utilizing IF and keto together helps you lose unwanted inches off your waist. Like a Friday the 13th movie, there are several versions of the keto diet. Here are the four most popular ones. The targeted ketogenic diet (TKD): This version is where you can consume carbs around a workout. The standard ketogenic diet (SKD): This version focuses on high-fat, moderate protein, low-carb diet.
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