A ketogenic diet is an extremely high fat diet more than 70 percent of our calories come from fat on a ketogenic diet it is a moderate protein diet where 20 to 25 percent of our calories come from protein sources and it is an extremely low carb diet where the recommended intake of carbohydrates is between five to ten percent of our total calories.
Moderate Protein Diet
It’s a high fat diet moderate protein diet with extremely low carb intake now ketogenic diet is different from a low carb diet because the main goal of a ketogenic diet is to get into the state of ketosis now what is ketosis ketosis is when our body uses ketones as its fuel source rather than glucose right usually our body runs on glucose it uses glucose to fuel itself but on a ketogenic diet the goal is to switch out that fuel source from glucose.
We want to start burning ketones so that’s the main goal of a ketogenic diet and this is different from a low-carb diet right in a low-carb diet the goal is not to get into ketosis on a low carb diet the main goal is to consume less carbs we may or may not be in ketosis also on a low carb diet we may or may not consume high quantities of fat but on a ketogenic diet fat is the main fuel on a low carb diet.
Consuming Low Carb
We might be consuming low carbs and high protein right it’s not necessary that through a low carb diet we will get into ketosis but the aim of a ketogenic diet is to get into ketosis so that’s the difference between low carb and ketogenic now what are some of the fat sources on a ketogenic diet so on a ketogenic diet.
A lot of focus is given to really high fat foods such as cheese cream butter clarified butter such as ghee avocados nuts and seeds all these are good sources of fat as far as protein is concerned higher fat protein is recommended if you are non-vegetarian fatty cuts of meat fatty fish um eggs so these are the sources of fats and proteins.
I’ll sum those up once again for fat it’s usually key which is clarified butter butter coconut coconut cream nut butters nuts seeds avocados olive oil these things as far as protein is concerned things like fattier cuts of meat fatty fish eggs and as far as carbohydrates are concerned right the goal is to keep carbohydrates to a bare minimum so what one can eat on a ketogenic diet are vegetables.
Low Carbohydrate Vegetables
These are low carbohydrate vegetables such as cauliflower broccoli cabbage mushrooms and what’s not recommended on a ketogenic diet is things like potatoes tubers peas carrots vegetables that are higher in carbohydrates so that’s the basic outline of what one can eat on a ketogenic diet a lot of fat a little bit of protein and vegetables that are low in carbohydrates even green leafy vegetables like spinach and kale are great on ketogenic so what are the benefits.
Now before I get into that I just want to mention that the ketogenic diet started as something to treat epilepsy right it started in the 1920s with the goal of treating epilepsy so that’s how it all began and some of the benefits that have come about since then are low insulin levels so ketogenic diets can potentially lower our insulin levels.
This is important especially if you are suffering from hyperinsulinemia or high insulin levels right so it can help lower those insulin levels the next benefit of the ketogenic diet is that it can lower inflammation and inflammation has been linked with many health conditions so lowering inflammation can potentially lower disease risk and that’s another benefit of the ketogenic diet.
The ketogenic diet since it eliminates a lot of the sugars in the carbs and all that kind of stuff it can really help us lower our blood sugar levels as well another benefit of the ketogenic diet is that it can boost weight loss and this is the reason why most people adopt the ketogenic diet to boost weight loss efforts so those are some of the benefits it has a lot more benefits.
But i just wanted to give you the highlights and that being said the ketogenic diet is not for everyone if you’re someone who has high uric acid levels right the ketogenic diet may not be for you if you’re diabetic then the ketogenic diet can come with risks if you are an athlete and have an extremely high level of activity then the ketogenic diet may not be right for you although that depends from athlete to athlete generally speaking.
It may not be the right thing for you if you’re someone who suffers from eating disorders or has a history of under eating or are underweight the ketogenic diet may not be for you so ketogenic diet is not for everyone and there are precautions that we need to um take while being on a ketogenic diet right being properly hydrated is important taking adequate electrolytes is important because the ketogenic diet flushes out water.
It flushes out certain electrolytes as well and now let’s talk about the keto flu so the keto flu is like a flu right headaches nausea vomiting constipation diarrhea fatigue lethargy low low energy levels everything all these things can happen during a keto flu and what is the keto flow is a period of about two weeks or so for some people it lasts maybe a few hours two days two weeks.
It just depends from person to person and it’s this period of time where our body is transitioning it’s transitioning from burning glucose to burning ketones and during that transition we can face these issues of headaches and fatigue and vomiting and nausea and it’s because our body is not used to burning ketones so that’s what a keto flu is so when we switch from a regular diet to an extremely low carb diet.
we might feel like this and usually the average duration is about two weeks it takes about two weeks for the keto flu to resolve completely and usually some electrolytes can help in the process so that’s what a keto flu is so to sum it up i would say that the ketogenic diet is a high fat moderate protein extremely low carb diet with the goal of getting into ketosis switching from burning glucose to burning ketones using ketones as our fuel source right it has numerous benefits especially for lowering insulin lowering inflammation and boosting weight loss