The Ketogenic Diet: A Detailed Beginner’s Guide to Keto

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Ketogenic Diet

A ketogenic diet works on the basis of having low insulin levels in your blood. Insulin is a fat-storage hormone, so anything that triggers a high release of insulin will effectively switch you from fat-burning mode to fat storage mode. For example, a piece of toast or a bagel, these are carbohydrate-rich foods. They increase the insulin levels to 100 or 140% in your body. Proteins don’t create such an insulin spike as much as carbohydrates do. However, in the case of fats, it spikes insulin levels by only 2%.

For starting a ketogenic diet it’s important to find out what you are eating and what you can and can’t eat. A lot of people get confused about protein, fats, and carbohydrates intake. Make sure your carbohydrate intake is low, about 5% should be coming from carbs, 20% of your calories must be coming from proteins, and 75% must be coming from fat. 

Your ketosis diet must include high fat, medium protein, and low carbohydrate supplements.

Ketogenic Diet

Low carbohydrate content food

Green leafy vegetables such as broccoli, cauliflower, spinach, cabbage, and others have low carbohydrates. Along with that, chicken breast, pork, salmon fish are low in carbohydrates with high fats. You can also take coconut oil, olive oil, apples, blueberries, and strawberries.

High carbohydrate content food

Although some foods are healthy but they contain high carbohydrates. Foods having more sugar content are high in carbohydrates. For example, if you compare a banana and an apple, banana can be easily crushed within seconds, but apple will take a lot of time for the same. It is because bananas are predigested and contain loads of sugar. So when you eat a banana, you give your stomach one massive load of sugar., when your body detects it pancreas will release insulin at large to maintain the sugar balance of your body. 

In the case of apple, it takes time to digest resulting in less release of sugar, which leads to the slow release of insulin from your pancreas resulting in low insulin levels. Some more examples of high carbohydrate content foods are raisins, oats, dairy products, starch, beans, etc.

How a keto diet increases the energy levels by burning fats?

When you eat carbohydrates, your body turns it into glycogen and stores it in your body muscles. Excessive intake overloads your muscles with glycogens, so the overloaded glycogens are dumped into your fat cells. To get your body into ketosis, these muscles must be starved of the glycogens so that the body releases ketone bodies and start burning fats to increase the energy levels.

One gram of protein gives you four calories, one gram of carbohydrate gives you four calories, whereas one gram of fat will provide you nine calories. More calories you intake more are your energy levels. 

If you intake more carbohydrates, let’s say your body is running on petrol. It’s running on fuel but not an efficient type of fuel. If you intake more fats, your body runs on jet fuel, which is the most efficient fuel.

How to stop carbohydrate cravings?

Everybody loves to have some sweets and other foods rich in sugar. When you are on the keto diet, you will get cravings for carbohydrates, which sometimes gets uncontrollable. You can satisfy these cravings without consuming sugar. The specific alternative to this craving is by having a stevia artificial sweetener rich food. One such food is Cavalier chocolate. 

In this chocolate, sugar is replaced with stevia. Stevias are extracted from the plant, which has no calories and has no effects on insulin levels of your body. Sugar increases the insulin levels by 140%, which gives a rapid spike in your insulin levels. You must avoid certain artificial sweeteners such as aspartame, saccharin, and others. Just stick to stevia enriched sweetened chocolates or foods. 

The decrease in sodium and electrolytes

Low insulin levels in your body lead to a decrease in sodium and electrolytes, which are essential for proper brain and muscular functioning of your body. To maintain these levels, your body must get potassium, magnesium, salts, and enough water. 

So taking a diet rich in these supplements is a must to maintain a good energy level of your body. 

Your body type and ketogenic diet suitability

Depending on the type of body, you will get to know what type your body is and whether your body can accustom to the ketogenic diet or not. 

There are three main types of body:

Endomorphs: They stay fat and find it very difficult to lose weight. Keto diet is perfect for them as they are more prone to sugar and carbohydrate-rich foods. Keto diet will not only help them lose weight but also will help them to keep their energy levels up.

Ectomorphs: People with this type of body stay thin no matter how much they eat. They still stay thin even if they consume junk foods and a lot of carbohydrate-rich foods. Their body is not able to build much muscle. Ectomorph type bodies will not be able to build muscle by the keto diet as it is easy for them to lose weight. 

Mesomorphs: They put on as well as maintain muscle very easily. Even if they starve themselves for a whole day, they will still be able to maintain their body shape. They often are prone to gaining weight quickly. The ketogenic diet is best for them as it will help them in managing their weight as well as repair their high muscle mass. 

The important thing to note here is that not everyone’s body type remains the same throughout their life. Every year your body undergoes a drastic change due to the increase in age or the external environment changes. It’s important you keep track of your body changes at regular intervals.

Author Bio:

Henna is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies