Keto Diet – Review, Keto Meal Plan 2023
A ketogenic diet, also known as a keto diet, is a low-carb high-fat diet that has been shown to help with weight loss and improve health. The goal of the keto diet is to enter a state of ketosis, where the body uses fat as its primary source of energy instead of carbohydrates.
To achieve ketosis, the keto diet typically involves reducing carbohydrate intake to less than 50 grams per day and increasing fat intake to about 70 to 80% of daily calories protein intake is usually moderate at about 20 to 30% of daily calories.
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The keto diet is based on the premise that when the body is deprived of carbohydrates, it will begin to burn fat for fuel. This process reduces and produces molecules called ketones, which can be used by the body for energy.
When the body is in a state of ketosis, it is said to be “fat adapted”, meaning that it is able to efficiently use fat for energy.
Benefits of Keto Diet.
There are several potential benefits of the keto diet include;
Weight loss
In a study of obese adults, who have been following a keto diet for 12 weeks lost an average of 12.7 pounds compared to another control group who lost an average of 3.6 pounds. From the study, you can clearly see that those who were on the Keto diet were able to lose more weight than the other people who were not on that diet.
Improved health Marker
In another study, people with type 2 diabetes who followed the keto diet for 24 weeks improved blood sugar control and reduced medication use. In addition to weight loss and improved blood sugar control, it can also improve other conditions as shown below.
benefits for certain health conditions
A keto diet has also shown the potential in improving other health conditions including epilepsy and Parkinson’s Disease. However, more research is needed to fully understand the potential benefits and potential risks of the keto diet.
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The downside of the keto diet
One potential Downside of the diet is that;
It can be difficult to follow
Especially in the beginning, the diet requires strict adherence to low carb high fat in a way of eating and some people may find it difficult to stick to.
It can cause some side effects
In addition, the ketogenic diet can cause some side effects such as the keto flu, which is a group of symptoms that occur when the body is adjusting to a low-carb diet. These symptoms can include fatigue, headache, muscle cramps and constipation.
Conclusion on Keto Diet
Overall the diet is a high-fat low-carb way of eating that has been shown to have potential benefits for weight loss and certain health concerns. However, the diet can be difficult to follow and may include some side effects, so it’s important to talk to a doctor before starting the diet.
How to come up with a keto diet plan.
Here are some steps to help you come up with the ketogenic diet plan:
Determine your daily calories needs.
The first step in creating a keto diet plan is to determine how many calories you need a day. This will depend on factors such as age, gender, activity level and weight loss goals. You can use an online calculator, or consult with a doctor, or a dietitian to determine the calories needed.
Decide on your macro macronutrient ratio.
The keto diet typically involves reducing carbohydrate intake to less than 50 grams per day and increasing fat intake to about 70 to 80% of your daily calories. Protein intake is typically moderate at about 20 to 30% of daily calories. You can use these guidelines to help you decide on the right macronutrient ratios for your keto diet plan.
Use keto-friendly foods.
Once you have your macronutrient ratio figured out, you can start using keto-friendly foods to include in your diet plan. Some examples of keto-friendly foods include:
- Fatty cuts of meat.
- Avocado.
- Coconut oil.
- Full-fat dairy products. See some of our Full-fat Products by clicking here.
You can also use online resources and ketogenic diet books to find recipes and meal ideas.
Plan your meals and snacks.
To help you stick to your ketogenic diet plan it’s important to plan your meals and snacks in advance. This can help you stay on track and avoid making unhealthy food choices. You can use meal planning apps or a paper and Pen plan out of your meals for the week.
Track your progress.
Finally, it is important to track your progress on the ketogenic diet to make sure that you are on track to meet your goals. You can track your progress by measuring your ketone levels, monitoring your weight and keeping track of your sugar. This can help you make any necessary adjustments to your keto diet plan.
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Note: The information provided above does not substitute for professional medical advice given by a qualified Medical Practitioner. Always visit a Certified Medical practitioner for help.