Ketogenic Diet

Ketogenic Diet: Beginners Guide,Benefits, Side Effects And Full Food List

August 24, 2018

What if I told you that you can have this amazing transformation in barely one month and all you have to do is eat food, delicious food and a lot of food.

Before and After

And by delicious , I really mean delicious food

yes, I am talking about mouth-watering Chickens, ground beef and delicious turkeys.

Sounds insane, right?

I also  freaked out when I first heard about it, so I studied it and decided to give it a try.

Within in the first week, I started seeing some insane results. I lost 7 pounds!, although it was water weight (I’ll explain it to you later), I was losing weight anyway.

At that point, I was on some whole another level of pleasure. I can’t even express my feeling in words.

And you know what, weight loss is just one of the benefits of the ketogenic diet and honestly I don’t even see this thing as a diet, it’s more like of a healthy lifestyle pattern to me .

Now you might be wondering, wow! delicious foods and I am going to be super slim and healthy. Sounds incredible, isn’t it.

Actually, it’s not that simple, people do face difficulties while starting on a ketogenic diet and the sugar cravings literally kills them but it’s just in the beginning.

So don’t worry, I will tell you everything step by step, just stay with me.

First, let’s learn how you lose weight while eating delicious stuffs on a keto diet

So What Exactly Is Ketogenic Diet?

Basicly a ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis.

In ketosis body is fueled by ketones

In order to understand ketosis you have to understand the basic mechanism of our body.

Well, let’s have a look then.

In the normal state, your body uses glucose as the main source of energy which is mainly created from carbohydrates i.e from your daily foods like Eggs, Burgers, Pizza, Hot Dogs (we like all beef), Lasagna, Spaghetti Bolognese, Chicken Parmesan or whatever you eat.

In general, the diet we take on a daily basis is high in carbohydrates.

But on a ketogenic diet, it’s quite the opposite. Fat rules your diet by 70% with a moderate protein of 20% and extremely low carbohydrates i.e less than 10%. So you macros sort of look like

  • 60-75% of calories from fat (or even more),
  • 15-30% of calories from protein, and.
  • 5-10% of calories from carbs.

when there are no carbs, there’s no glucose available to your body, so your body have to evolve a way to replace glucose to avoid going into hypoglycemia where your blood sugar is dangerously low.

In order to avoid this situation, your liver starts to convert fats in ketones and fatty acids. This whole process is referred to as ketosis.

ketosis

As a result, your body converts itself into a fat burning machine rather than a sugar burning machine.

It completely transforms your hormones, metabolism, digestion and even your neurological health.

What Should I Eat?

Another great perk of the ketogenic diet is you can eat a lot of variety of foods during this diet.

Just in order to maintain your daily carb intake, you are advised to discard some foods in your diet. So its more of like, eat whatever you want to eat just don’t forget to maintain your carbs, protein and fat levels and  obviously, I am excluding processed sugars and carbs.

Meats and Fishes

You can eat lots of wild organic meats, just avoid processed meats as they often contain added carbs. You can enjoy

*Chicken * Beef * Pork * Turkey * Shrimp * Salmon * Tuna * Mackerel * Crab * Tilapia * Trout * Cod * Scallops * Clams * Lobster * Mussels * Oysters * Squidd

Also, remember to not eat a high amount of meat because keto is a high-fat diet, not high protein. Excess protein (more than your body needs) is converted to glucose through gluconeogenesis, making it harder to get into ketosis.

Leafy Greens

You should eat a lot of leafy greens as they help in stabilizing the acidic levels created by ketones.

  • Lettuce
  • Kale
  • Spinach

Veggies

* Zucchini * Cabbage * Mushrooms * Bell Peppers * Broccoli * Celery * Cauliflower

Fruits

* Raspberries * Blackberries * Avocados * Cranberries * Strawberries * Lemons * Green Olives

Fats and Oils

* Almond Butter * Avocado Oil * Butter * Cocoa Butter * Coconut Oil * Fish Oil * Flax Seed Oil * Grape Seed Oil * Hemp Seed Oil * Macadamia Oil * MCT Oil * Olive Oil * Walnut Oil

Cheese

* Cheddar * Parmesan * Feta * Swiss * Brie * Bleu Cheese * Monterey Jack * Mozzarella * Cream cheese

Nuts and Seeds

* Sunflower * Chia * Flaxseeds * Pumpkin * Almonds * Cashews * Coconuts * Peanuts * Walnuts

How Long Does It Take To Get Into Ketosis?

Normally it can take anywhere from two to seven days for your body to go into ketosis depending on your body, your activity level and what you’re eating. People with more insulin resistance (e.g. people with type 2 diabetes) usually take longer, while young and lean people generally get into ketosis far more quickly.

To get into ketosis you just have to remove the existing carb from your body. For that you can try fat fasting, increase fat intake, do some Low-intensity workouts.

According to me, fat fasting is the fastest way to get into ketosis and it is really easy to understand. Although, I will not suggest you rush into ketosis cause we all are different so do our bodies and all react with ketosis in a different manner.

your body may resist this transition, making you really grouchy and can set you apart from ketogenic diet.

But if think you can handle this, then I will explain you further.

Primarily, Fat Fasting follows the protocol of using 85-90% of your calories from fat while keeping your overall calorie consumption low, generally no more than 1000-1200 calories per day.

For this, you eat only 1 000 calories a day for 3 to 5 days. 90% of those calories are from healthy fat.

So eat four 250-calories “meals” every 3-4 hours.

Sounds really simple, isn’t it? Actually, it isn’t cause fats are really high in calories so you won’t be eating a lot of food. So you have to kind of kill your appetite a bit.

Here you can get the full meal plan for fat fasting

I strongly discourage to continue this program no longer than three days on end.  As It can be really harmful, So try it only once a month.

Also, if you are seeking more ways to get into ketosis faster then you shouldn’t miss Five Quick Tips To Attaining Ketosis Faster Within A Day

Don’t forget to pin us for later!!

Benefits Of Ketogenic Diet

A ketogenic diet is not just about weight loss. It’s more about adopting a healthy lifestyle which encourages amazing health benefits. It can help you maintain cholesterol levels, boost testosterone levels and can even improve the mensuration cycle in women.

It has been proved by several studies that a ketogenic diet can help you lose weight, boost your brain health, fight neurological disease, balance hormones and a whole lot more. So let’s break down and learn about some of the health benefits of the ketogenic diet.

Weight Loss

During Keto diet, you can experience an insane amount of weight loss just within a week. As you limit your daily carb intake to 20g your body is forced to use fat as its primary source of energy.

So your body sort of coverts itself into a fat burning machine, meaning you will be burning fat even when you are sleeping. People had actually lost over 50 lbs (23kg) in just four months. I myself lost 42 lbs in just three months.

Awesome, isn’t it? Hold on a second there sparky, there’s a catch waiting for you.

Oh, not now but in few minutes so, keep reading. Sorry for the spoiler, let’s continue.

During the first week, you can expect to lose between 3 to 10 lbs Although, it will be water weight so sadly you will regain it as soon as you leave the ketogenic diet or when you increase your carb intake but don’t worry it’s totally normal.

But what is water weight?

It’s so simple, let me break down the science for you.

Okay, As I have told you that in this diet we rely extremely on low carbs. when we do it our insulin levels drops significantly. As a result, glycogen stores also depletes completely.

In case you don’t know, for every gram of glycogen (stored carbs) three grams of water are stored as well.

So due to the abandoned carbs, water also leaves your body thus, you feel a big drop in water weight in the first week of the ketogenic diet.

Upside? your bloating face will look better.

Downside? with this flush of water, important minerals called electrolytes are excreted too.

Not to worry, since the electrolytes are completely replenishable which I will explain to you further in the ‘side effects of the ketogenic diet‘ section of this post.

Reduced Appetite

During ketosis, your appetite levels are suppressed heavily. When you enter ketosis and start burning fat for fuel, your blood sugar will stabilize at a lower, healthier level.

The healthy fat will be metabolized into ketones by your liver, and that will suppress your hunger via several metabolic pathways. So you will fuller for the whole day.

That’s why I even tell people to not worry about calories too much cause you won’t overdose on calories anyway and even if you try to do it you probably will feel very sick.

Improved State Of Mind

You will be amazed to know that it even improves your mental clarity over time. You will feel stress-free, more focused, calm and more attentive than you have ever before.

Improved Insulin Levels

yes, its true a low carb can lower your insulin levels but how?

The best simplified version of this is

Too many (bad) carbohydrates – > pathologically high insulin levels – > obesity

Thus more carbohydrates lead to more insulin which leads to more fat accumulation and opposite is following

Less carbs – > lower insulin levels – > loss of excess fat

So in simple words, insulin is a fat storing hormone and when you lower your carbs your insulin levels also goes down.

Reduced Blood Pressure

Recent high-quality intervention study shows that a low-carb diet is more effective than higher-carbohydrate alternatives in decreasing blood pressure. so if you are struggling with high blood pressure then you can adopt healthy keto lifestyle.

Improved Blood Cholesterol and Triglyceride Levels

During a 24 week study on 83 obese patients, it was concluded that it significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol, and blood glucose, and increased the level of HDL cholesterol.

Side Effects Of Ketosis

First of all, let me just clear this thing.

There are no side effects or dangers of the ketogenic diet. Yeah, you heard it right, its true.

I think side effects are something that you have to face along the process like there’s no other choice, you have to make the deal if you want the benefits but in a ketogenic diet, you can completely avoid them with proper measures.

Although you can feel little dizziness, headaches, stomach cramps, and bad digestion which is often referred as keto flu but don’t worry, these all are just a part of  transformation where your body learns to adapt ketosis

So don’t bother, you are not gonna get an organ failure or kidney failure or something like that.

Is Keto Flu Horrible?

I won’t say it’s horrible but it can be very severe and could literally make you feel your diet and honestly, this is the only part where most of the people give up on the ketogenic diet.

In fact, It is the only catch that I was holding off until now.

I like to be very honest with you, many people fail several times on a ketogenic diet.

One of my cousins literally fainted and fell on the floor cause he was depleting of glycogen stores and didn’t prepare for it. I am not trying to scare you or demotivate you, just trying to be real with you.

So How Do I Beat it?

Dizziness, Headaches, Stomach cramps, these are all just side effects of having low electrolytes.

et me fill you in on a little secret keto flu is not a real thing what keto flu should really be called is electrolyte withdrawal because that’s what’s happening, that’s what makes people feel bad sometimes when they’re starting the ketogenic diet.

Not only is electrolyte withdrawal a problem at the beginning of keto, it’s a problem all through keto so you will have to supplement yourself regularly else you will seriously feel like crap.

As I mentioned before, Ketogenic diet is actually diuretic as opposed to a standard carbohydrate heavy diet which makes you retain a lot of water.

So, on the ketogenic diet, you lose a lot of water. Your body processes water very quickly and since you’re processing a lot of water, trapped in that water is a lot of electrolytes

Out of which sodium, magnesium and, potassium deplete heavily on a ketogenic diet.

So I’ll tell you about each of these three electrolytes that you need to supplement, also how to supplement them, what foods are they found in and what side effects you’re going to feel if you’re not properly supplementing them. So you can sort of know, what you need to fix if you’re not feeling well

Before I start, I just want to say really quickly, I’m going to give numbers for approximately how much of each of these electrolytes you should be supplementing but it’s really important to note that everybody is different you may need more than what the general recommendations are or  you may need the number right on the nose but you won’t know unless you listen to your body and see how you feel.

All right so let’s get right into it.

First up, we have sodium and the general recommendation for sodium replenishment is about three to five grams per day.

For me, I can really tell when I’m low on sodium because every time I stand up I just get really crazy head rushes and I feel super diseased.

Best way to supplement is to just salt your food load it on there, eat salty foods like pickles and deli meats. You can drink broth if you’re hardcore like me.

And if you feel really bad you can just try the glass of salt water, you can drink bone broth if you want to personally I don’t because first of all I’m too lazy to make it and I’m too bored to buy the $13 per bottle bottles that they sell a bit at the store.

One more important thing to note, if you’re going to drink straight salt water be careful with how much salt you take at one time because if you take too much salt at one time it can have a laxative effect.

Next up we have potassium and the general recommendation of how much potassium you should get in a day is three grams and this is really hard because if you’ve ever seen the maximum dosage like in Canada is 99 milligrams because there’s a lot of fear out there about potassium overdose.

Don’t worry, you’re not going to overdose on potassium, I take a ton I need it and so do you.

Symptoms of having low potassium include heart palpitations or erasing heart and muscle cramps or muscle twitching.

for me, I can always tell when I am low on potassium because I just get horrible cramps in my feet and in my calves and it’s just brutal so if that ever happens to you, be sure to fill yourself with some potassium.

Good news is, there are quite a few potassium-rich foods that you can eat on the ketogenic diet.

Bananas are not the only food that’s high in potassium, avocados are actually extremely high in potassium, there’s also spinach, mushrooms, and salmon which all have good amounts of potassium in them.

Another great way to supplement potassium is to find salts that are made of potassium.

So this is the one that I used is actually has potassium and half sodium and what I do with it is mix it a little into my 900ml sipper bottle and drink it two times a day. For the most part, I stay very good on my potassium levels but it happens sometimes that if I’m very active or something, I’ll have some cramps maybe I’ll often twitching in my muscles, so if that happens I’ll just have an extra one of those in the day.

Okay so finally we have magnesium and the general recommendation for magnesium supplementation is 300 to 500 milligrams per day.

Typical symptoms of magnesium deficiency are weakness, muscle cramps, and constipation. Its supplementation is the easiest because you can just take a magnesium pill, that’s what I do.

This is a magnesium supplement that I take and I just take one toll per day and I’ve never had any issues with magnesium deficiency. You can buy it here

Keto friendly foods that are high in magnesium are spinach, mackerel(a fish) and a lot of nuts and seeds like pumpkin seeds, poppy seeds, brazil nuts, and almonds.

So guys that about sums it up and if you wanna know about how horrible can keto flu be if you don’t take proper measures.

Then make sure you check out Hidden truths of ketogenic, should you even do it?

What Does Research Say About The Keto Diet

There isn’t any long-term research that says it won’t interfere with your internal growth or can cause long-term side effects.

Some of the expert nutritionists of health line has stated that

Keto diets should only be used under clinical supervision and only for brief periods,” Francine Blinten, R.D., a certified clinical nutritionist and public health consultant in Old Greenwich, Connecticut, told Healthline. “They have worked successfully on some cancer patients in conjunction with chemotherapy to shrink tumors and to reduce seizures among people suffering from epilepsy

people will do anything to get the weight off.” However, a keto diet will do more harm than good for the majority of patients, especially if they have any underlying kidney or liver issues.

Personally speaking, I tried the ketogenic diet for  3 straight months and my experience was incredible. I didn’t suffer any of these problems obviously, I am excluding the keto flu. Although I did few mistakes in the starting because I haven’t taken the time to educate myself on how this diet actually works.

Throughout my journey, I learned how commitment plays a way too important role that most of the people don’t even know, and the wrong foods which can literally kick you out of ketosis.

you just need to do it the right way and,  I assure you that it’s gonna be a wonderful life experience.

Should You Even Choose A Ketogenic Diet

Why not? Anyone can choose to do a healthy ketogenic diet and you should do it, especially when you want to feel the best of you

Now you might be thinking that I have just pointed some specialists that say keto diet can be greatly harmful.

Well okay, I said that, but most statements were for those people who are already suffering from some serious diseases.

There’s nothing wrong in doing a ketogenic diet. I myself have tried this diet and the whole experience was literally awesome, that spike in energy levels, that freshness of mind, that marvelous body transformation, all those feelings were amazing.

I just could’t give any reason to not adopt this healthy lifestyle.

And if you don’t trust all the stuff that I told you then check out  600+ success stories of people that have actually lost weight during the diet. It will be good to learn from experiences.

Is Paleo Diet Ketogenic Diet?

The answer is , it can be yes.

On a paleo diet you can eat grass-fed, meats, seafood, fruits, vegetables, eggs, nuts, seeds, oils etc but you can’t eat grains, legumes, refined sugar processed foods and typically dairy and excessive salt

paleo diet vs ketogenic diets

Now, most of that aligns with a keto diet for one consumes more fat and fewer carbs, however nothing is strictly prohibited on a keto diet. The ultimate goal is a ratio of fat to carbohydrates which likely means not consuming many if any grains legumes or sugar regularly

Whereas a paleo diet limits only the types of foods one can eat and not the macronutrient amounts. For instance, there is no limit to fruits or healthy carbs and no minimum fewer of fats.

Paleo Diet And ketogenic diets which is better

So a paleo diet is not necessarily a ketogenic diet, although it can be.

Does that make sense there are plenty of other diets that you may know of which can result in nutritional ketosis?

Which Fats I Should Eat On a Keto Diet

Fats are appropriate for a keto diet now this may seem a bit strange or confusing because it will likely go against a lot of what you’ve been told about nutrition but just stay with me.

A ketogenic diet is high in fat and low in carbs macro wise but most people follow it also consider themselves on a Whole Foods diet. You can eat

healthy fats to eat during keto diet
  1. Avocado
  2. Leafy and calciferous vegetable like cabbage, spinach, broccoli
  3. Amatory olive oil
  4. Coconut oil
  5. Grass-fed Meat
  6. Grass-fed butter
  7. Nuts
  8. Seeds
  9. Salmon and other fatty fish
  10. Full-fat dairy.

These are some of the Healthy fat sources that you can opt in this diet. You should avoid the more obvious processed foods and grains and some whole foods such as sweet potatoes, quinoa, Irish sugar, fruits, legumes etc because of their high carbohydrate levels. These whole foods are still perfectly healthy foods they just will help with getting into ketosis too many carbs means glucose is available to the body which means it won’t produce ketones.

For nutritional ketosis to happen ketones need to be the only available fuel source for the body

Who Should Avoid Ketogenic Diet?

A ketogenic diet is not for everyone it’s not appropriate for people with conditions like kidney or liver disease muscular dystrophy ,gall bladder disease , gastric bypass. rare metabolic disorders, pancreatic insufficiency ,those prone to kidney stones, type 1 diabetes blood sugar issues like hypoglycemia

So for people with type 2 diabetes it depends if there’s conflicting responses So it’s best to get a doctor to supervise those who are pregnant nursing or have gestational diabetes.

It also may not be a good idea for people who have suffered from an eating disorder people who have a history of mental health problems children or people under the age of 18 and people who are naturally very thin with a BMI less than 20.

According to me, a general health screening is always a good idea to make sure there’s no rare conditions or contradictions with your health or medications on a ketogenic diet because the nutritional science world is still relatively new like I always say there isn’t a ton of information on a ketogenic diet.

Common Mistakes That Most People Do

There are a number of critical mistakes that people make when they go onto a ketogenic diet and a lot of it simply has to do with not knowing the science so I’m gonna break down the top 5 critical ketosis mistakes that I see most people make

Not Getting Enough Fats And Getting More Protein

A true therapeutic form of ketogenic diet really is 90% fat 8% protein and 2% carbs now I don’t expect you to be consuming that that’s a super therapeutic version and that’s not really practical for the everyday person.

But I want to make sure that you know this because that’s where a lot of people get confused about how much fat they should take, thinking that eating more fat will make them gain weight.

So what most people don’t do is, get the right amount of fats they end up loading up on protein.

They make crusts for pizza made out of chicken, they make crusts for pie made out of almond flour that shirt has some fat in it but it’s so high in protein, As a result, they do not get the fats that they need

What I strongly recommend you do is cut the protein amount that you’re consuming more than likely that you should eat.

MCT oil, the coconut oil, the palm oil, all those healthy fats add up a good amount of fat to your diet. So I recommend you add them to your diet and the healthy fats that I have told you above.

I highly recommend that you get yourself closer to something like an 80% fat intake 15% protein intake and 5% carb intake if you truly want the body fat burning and the mental effects of ketosis.

Not Measuring Ketones Levels

People on a ketogenic diet generally assume that they are in ketosis or will reach ketosis in a few more days without knowing the fact that they actually have to measure it in order to verify it.

So how do I measure it, well there’s three different critical ways that you can measure Ketone levels. Let me tell you

How to measure ketones levels in a ketogenic diet

The first one is by measuring through your blood. Blood meters measure your blood beta-hydroxybutyrate levels this will tell you how far into ketosis you are and if you are producing beta-hydroxybutyrate which is the main energy source for your body when you’re in ketosis

The other method is using a urine strip urine strips measure acetoacetate the only downside with the urine strips is once your keto-adapted you’re not producing a lot of excess acetoacetates they’ll stop registering you as in ketosis so even if you are in ketosis they may not read it.

And the final is by measuring your breath acetone levels and there’s a lot of devices that can allow you to do that but really the most important thing here is, no matter what device you’re using you need to start measuring.

Because you can’t track what you don’t know and you can’t truly measure your results if you don’t have the constant of knowing that you’re in ketosis

Not Drinking Enough Water

This is the most common mistake that people make and that is simply not drinking enough water because it’s insanely easy to get dehydrated.

when you’re in ketosis, here’s what you have to remember for every one gram of carbohydrate that you consume you hold approximately 3 grams of water.

So when you start depriving your body of carbohydrates well, then your body’s gonna start losing that excess water which means you’re not going to be retaining that excess water.

Which means that therefore, you are overall dehydrated but additionally your insulin levels are going to be low and insulin helps tell the kidneys how to retain water or how to flush it.

when your insulin levels are low your kidneys don’t quite regulate water the way that they should so you get dehydrated a lot easier.

So you have a double whammy, you have the combination of not retaining water from the carbohydrates and you have the kidneys working against you by flushing water so make sure that you’re constantly staying hydrated as much as possible.

Not Getting Enough Minerals

You see, what comes with urinating, losing a lot of minerals.

Losing your magnesium, losing your sodium, losing your potassium and particularly sodium and people freak out because they don’t want sodium usually but the simple science is that sodium is so critical for proper water retention.

So make sure you’re adding salt to your food when you’re in ketosis make sure you’re eating lots of things like spinach and almonds or take the supplements that I have told earlier.

Totally Cutting Veggies

why vegetables are way tooo important in ketosis

This is the another most common mistake that most of the people do in a ketogenic diet.

The thing you need to understand that in a ketogenic diet, you don’t get to eat lots of healthy food due to their high carbs or protein content. As a result, your body suffers a huge nutritional imbalance

If you totally cut veggies, then how you are gonna get your potassium ,  from meat? There’s rarely any trace of it. Where you are gonna get your magnesium and other important vitamins and minerals.

So, If you don’t wanna see the dark side of a ketogenic diet, them make sure you include them in your diet.

Also if you wanna know like, which veggies you should take or how can you add them to your diet in creative ways.

Then do checkout, Top 10 keto vegetables under 3g net carbs

Frequently Asked Question

How much weight I can lose in the first week of a ketogenic diet.

During the adjustment phase, you can expect to lose a lot of weight, usually between 3 to 7 lbs. Most of it will be water weight, It also depends on the daily carb and fat intake.

Can Vegetables Kick Me Out Of Ketosis

This can happen if you consume the wrong vegetables especially below ground vegetables like carrot, beet, root, onions, sweet potatoes. You should totally avoid it. Instead of it, you can eat low carb vegetables like avocado, zucchini, Cauliflower, Spinach, broccoli, kale, lettuce, Brussel sprouts, green beans

Will I gain my weight back if I go off my low carb diet?

When you increase your carb intake, you can expect a sudden increase in water weight. This will usually be in the nature of a few pounds for most people and it’s perfectly normal. Also, it’s kind of temporary so it will eventually go away

So if you limit your calories according to your body limit then don’t worry you are not gonna gain any extra body weight

Can I Eat Fruits On Ketogenic Diet

Although fruits are often considered healthy, they are actually very high in carbs and sugar, unlike non-starchy vegetables. Therefore, when it comes to keto diets, most fruits should be avoided.

Research More

Until now, I have nearly covered everything that you need to know about ketogenic diet but still, I will encourage you to continue to do your own research so that you feel confident while making decisions and get the most out of the ketogenic diet.

Also, save a thank, you may need it later.

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