What Is The Ketogenic Diet Nutrition, Exactly?
The ketogenic diet nutrition, or keto diet is a low-carb, high-fat diet that has proven to be an effective way for your weight loss battle. In the following, read more about why this diet is one of the most successful diets and how it helps in losing weight.
What Is a Ketogenic Diet Nutrition And How Does It Work?
The ketogenic diet is based on the principle of intake of larger amounts of fat and protein, and minimal intake of carbohydrates. Here you can read everything about ketogenic diet nutrition facts.
For our body to generate energy it needs “fuel”, and it uses fuel from carbohydrates. They are decomposed into simple sugars in the body, of which the most important role is glucose. It is the simplest and most accessible source of energy. When you do not get enough carbohydrates in your body, it starts looking for some other source of energy to fulfill your needs. In the absence of glucose, the body begins to burn fat and use them as a “fuel”. When you bring the body to that state, you are actually in a state known as ketosis. And that’s the moment when the weight loss process begins!
Ketosis is a condition that occurs in the body as a consequence of a metabolic process called ketogenesis. During this process, the body generates energy from fatty acids that are mobilized by adipose tissue. Product of fatty acid gradient is a substance called acetyl-coenzyme A which is also obtained in the degradation of glucose. Acetyl-coenzyme A is the main molecule that participates in the process of generating energy in the body through cell respiration. The difference is that when dissolving a fatty acid, many molecules of acetyl-coenzyme A, which the body can not fully utilize to generate energy, are obtained. Excess unused molecules cluster together and form keto bodies.
In conclusion, because the body has no sugar available for energy
during the ketogenic diet, it is looking for alternative and comes to mobilization of fat from adipose tissue whereas the process of weight loss.
What Are The Symptoms Of Ketosis?
In the first days of starting a ketogenic diet, the body faces a state that is not natural at all. This is all thanks to the modern 21st century diet that abounds with a lot of carbohydrates and simple sugars with which we overload our body, which was not the case with our ancestors who were mostly fed by the game they were hunting.
The first symptoms of ketosis are not pleasant at all, especially in the first few days. But it’s a sign that your body starts to react. The most common symptoms are: headache, weakness and tiredness, thirst, metallic taste in the mouth, nausea and abdominal pain, insomnia and frequent urination.
To reduce these symptoms when starting this type of diet you must drink plenty of fluids, enter vitamins, minerals or make protein drinks that will give you energy and relieve the symptoms of ketosis. Most of these symptoms disappear after 2-3 days when the body adjusts to the condition
Apart from the symptoms that are a major indicator of whether you are entering ketosis, measuring ketones in the urine is a more accurate method that will surely confirm whether you are in ketosis or not.
What Does Ketogenic Nutrition Involve?
The ketogenic diet means reduced intake of carbohydrates from 20 to 50 g. daily. Specifically in this diet carbohydrates are represented with only 5%, proteins with 20%, and fats as much as 75%.
Do You Need To Count Calories While On This Diet?
It is desirable to know how many calories you need to enter during the day, so you know how to combine fats and proteins.
The amount of protein you need to enter should be in proportion to your weight. It is proper to eat 1 g protein per 1 kg of weight. When you multiply this number of proteins by 4, you get the number of calories you need to import from the protein. This is because 1 g of protein contains 4 calories.
The rest of the calories you need to import should be fats. To determine how many calories are right, you need to count the total number of calories you need to enter throughout the day to increase the number of protein calories and share the value by 9. That’s because 1 g of fat contains 9 calories.
The amount of carbohydrates should be below 50 g per day. This means that you need to limit the fruit input because the fruit contains a lot of sugars, BUT increase the intake of vegetables and green leafy vegetables which are full of vitamins and minerals, and will keep you below the limit of 50 g carbs per day.null
What To Eat When On Keto Diet?
The ketogenic diet is simple, you should avoid fast food and sugar, starch, pasta, and also to look at the intake of fruit.
The ketogenic diet includes the following products:
- meat, fish and seafood – you can eat chicken, turkey, veal or pork, as well as all kinds of fish and seafood;
- eggs – prepared in any way;
- oils – sunflower, olive, coconut – these oils will help you prepare your food, and in this way you will also enter some of the fats that are necessary in the diet;
- vegetables – lettuce, cucumber, cauliflower, garlic, broccoli, onions, roulas, peppers, tick and tomato;
- nuts – nuts, hazelnuts, almonds;
- seeds – flax seeds, sesame, chia seeds;
Foods To Avoid:
- Sugar in all shapes – avoid sweets, juices, cereals, pasta and cakes
- starch – bread, potatoes, rice, beans, peas, lentils, beets, carrots
- Fruit – keep an eye on the intake of fruit because only one fruit can exceed the limit of 50 g.
What Are The Keto Diet Experiences?
If you follow the rules, you will have a positive experience with this diet. In the first week you will feel exhausted, because the body takes time to get used to the new condition. But in the first few days you will lose the most pounds. Much of this will be water.
The first symptoms of ketogenic diet nutrition might scare you and discourage you. But these are quite normal symptoms. It is a major change in which the body has to be adjusted. Frequent wetting is one of the ways in which the body begins to adapt, and it extracts excess fluid from the body.
This diet is originally developed for therapeutic purposes. Experience has shown that ketogenic diet nutrition is quite useful in treating and alleviating the symptoms of epilepsy, Alzheimer’s disease, diabetes, and even as an effective weapon against some types of cancer.
Does Ketogenic Diet Nutrition Has Bad Consequences?
There are certain health conditions where the keto diet is not a choice. It is most common if you have kidney problems. The kidneys have role to remove the waste matter from our body. The number of keto bodies that must be ejected from the body during this diet is increased, so the kidneys have a lot of work to do.
It is most important during this diet that you follow your own body and the signs and symptoms your body sends you. If the diet makes you feel exhausted after the first few days, and the initial symptoms continue, consult a doctor if this diet is the right choice for you.
It is also very important before you start a diet to control your blood parameters, and follow it during the diet, in order not to endanger your own health.
Ketogenic Diet Nutrition Advantages
This diet, except for weight loss, is used as a treatment to cure many diseases. The main dietary supplements are the following:
- low blood sugar levels;
- more energy;
- building muscles, but only if during a diet you also deal with physical activity;
Like other diets in which you do not get the full range of nutritious foods, keto diet is NOT a long-term solution and should not be a lifestyle. It’s just the way to achieve the ideal weight. In order not to return your kilograms, practice more and slowly start to enter all the products in your daily diet. Avoid processed food and sweets that, besides weight, have a negative effect on overall health.
Become aware of your own health and body, eat properly, combine groceries suitably, be physically active and not only you will have the ideal weight, but also you will become healthier, happier, and much easier you are going to cope with all the challenges in life! !!