Are you a meat lover but need to lose weight? Then you might find yourself in a dilemma as most diets out there limit the intake of meat and other fatty food products because of high fat content and calories as well. With that said, people who need to lose weight no longer have to be contented with eating carrot sticks or lettuce as one can now enjoy their favorite bacon and egg while still losing weight. The ketogenic diet, which once served as an epileptic prevention meal plan, is now being used by people who need to shed excess weight. There are 2 types the "long chain triglycerides" (LCT) and the medium chain triglycerides (MCT). In a normal diet, humans need to consume higher amounts of carbohydrates as this acts as energy source for the body to be able to function well and less of fat as fats are only stored in the body as a reserve for when the body needs more fuel.
As the body needs more carbohydrates, it processes the food group first and thus one feels hungry after a while which is not so in the case of breaking down meals that are high in fat content. In the ketogenic diet, this theory is reversed. One will need to consume higher amount of fats and trick the body into realizing that it has insufficient amount of glucose so that it would breakdown the fats first and convert these into energy. The first diet which is the LCT deals with high fat - low carbohydrates with adequate protein. Calories are restricted and fluid intake may be taken into consideration as well. The strict diet usually makes use of strict meal plans taking into consideration the dieter's calorie and protein needs per day. These are then divided into several meals for the day which are designed by dietitians. In the Medium or MCT diet, the meal plans are less strict and structured especially when it comes to the calorie prescription; however, dieters should stick to the meal plan and make the necessary substitute as needed. Unlike the LCT which makes use of complex fats, the MCT makes use of fats that have higher ketones, the most popular of the use of coconut oil. Some dieters develop intolerance with the MCT diet; as such, dietitians make use of the John Radcliffe diet. The John Radcliffe diet is a combination of LCT (30%) and MCT (30%) ration with the rest coming from protein and carbohydrates.
What should I do before starting a ketogenic diet? If you are interested in adopting this sort of diet you should consult your GP to confirm it is appropriate and safe for you to do so. Before you start the diet, focus on liver-supportive foods like garlic and onions and try to reduce your intake of sugar, caffeine and alcohol. Who should be more careful about following a ketogenic diet? Diabetics, especially, type 1 diabetics are at risk of complications if they attempt to follow a ketogenic diet. For this reason diabetics and anyone with a blood sugar management issue should discuss the potential implications with their GP and healthcare team before embarking on such a regime. Similarly anyone with kidney disease or a family history of such should consult their GP. What are the long-term effects of ketogenic diets? The symptoms associated with ketosis are often temporary and may relate to dehydration. These may include headache, dry mouth, bad breath, fatigue and nausea. However, it’s worth noting that because the diet restricts carbs it is typically low in dietary fibre which may have a negative impact on gut health including the presence of gut friendly bacteria. Please note: if you’re considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to health. A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Can Vegetarians Do The Ketogenic Diet? The important thing is to stick to the principles. For example, if you want to substitute turkey for chicken (or perhaps a vegetarian protein alternative), that’s fine. However, if you add a serving of french fries, that’s not going to work! The Ketogenic Diet is one that tends to focus on animal protein. Vegetarians who eat dairy and eggs can find plenty of meat substitutes. Vegans, however (who avoid all animal products) will have it a little tougher. Many nuts are good for ketosis. Soy is also okay in this department, but many recent findings have questioned how healthy soy products are. Fermented soy is generally healthier, so tempeh and edamame are preferable to tofu or soy milk. Beans are a popular source of protein for vegetarians and vegans, but they are too high in carbs to be a staple for the Ketogenic Diet. One meat substitute you could eat is seitan, which is made from wheat. If you’re allergic or sensitive to wheat, however, this would obviously not be a good option.
Our team is dedicated to finding and telling you more about the products and deals we love. If you love them too and decide to purchase through the links below, we may receive a commission. Pricing and availability are subject to change. The ketogenic diet is definitely one of the harder diets to stick to, but for those willing to try the high-fat, low-carb plan, this keto diet shopping list makes it a little bit easier. The keto diet calls for eating foods that are high in healthy fat content and low in carbohydrates. Scientifically, this should put your body into a metabolic state called ketosis, which makes your body burn fat instead of carbs for fuel. Most plans call for eating under 50 grams of carbs per day, but there are a few stricter and looser variations on the diet as well. Celebrities like Halle Berry, Kourtney Kardashian, Tim Tebow, Vinny Guadagnino and more have praised the diet for its (often quick) weight loss results.
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