2023 Beginner's Guide: Embracing the Ketogenic Diet

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Novembro 20, 2020
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The ketogenic diet is still one of the most popular diets. What is the Keto Diet? Everything you need to know about the Keto Diet.

What is a Ketogenic Diet

The ketogenic diet is low in carbohydrates and high in fat. This diet is good for your health because it can help you lose weight, manage blood sugar levels, and improves your overall health. On the ketogenic diet, a person will start eating more fats and less carbohydrates. The ketosis process is the result. Your body begins to use fat as energy.

Different Types Of Ketogenic Diets

There are different types of ketogenic diets, including:

Standard Ketogenic diet: This is a very low carbohydrate, moderate protein, and fat diet. It is primarily composed of 70% fats, 20% proteins, and 10% carbohydrates. The following are the guidelines for a ketogenic standard diet:

You should not count calories. Eat until you are satisfied.
There is no fixed time for eating.

Cyclic Ketogenic diet: The diet also includes periods with high carbohydrate intake. You can, for example, eat a high-carb diet on two days and then a ketogenic one on five days. This diet is mostly adopted by athletes.

Ketogenic Diet: This includes high carbs added during workouts. Eat carbs before exercising to improve performance and eat after exercise for a quick recovery.

High-protein ketogenic diet: This diet is similar to that of the standard ketogenic. It contains more protein. This diet contains 60 percent fats, 35 percent proteins, and only 5 percent carbohydrates. It is a good diet for those who are trying to lose weight.

Consult our doctors to learn more about the different types of Keto diets. For more information, visit www.biogetica.com

Does the Ketogenic Diet Work for Weight Loss

Many people lose weight by following a ketogenic diet. A ketogenic diet has been shown to be more effective in achieving long-term weight loss than a low-fat diet. It can also reduce the risk of diseases like hypertension and elevated cholesterol. This diet is effective in reducing fat, maintaining muscle mass, improving health, etc. The ketogenic diet can help you lose weight in several ways.

Some ketogenic diets require a greater intake of protein, which can help you lose weight.
To get energy, the body converts fat into carbohydrates. This will help you burn more calories throughout the day.
Ketogenic diets help you feel satisfied and reduce hunger. It is due to hormonal changes that cause hunger. Leptin, ghrelin, and other hormones are the main ones.
A ketogenic diet increases metabolism and improves insulin sensitivity.
Studies also indicate that ketogenic dieting also reduces fat storage in the human body. It slows down the conversion of sugar to fat. Fats are used as energy when carbs are reduced.
The ketogenic diet increases fat burning in the body, especially when you exercise or perform your daily activities.

In this way, the ketogenic diet can help you lose weight. Be sure to consume enough calories for your body. You will lose weight more slowly if you reduce your calorie intake.

Ketogenic Diets for Diabetes and Prediabetes

Diabetes is a metabolic disease in which the blood glucose levels increase. Type 2 diabetics are usually overweight. The ketogenic diet can be helpful for diabetes and pre-diabetes. This is because the body uses fat as energy rather than carbs when someone starts a ketogenic eating plan.

A ketogenic diet is low in carbs and therefore helps to lower blood glucose levels. Blood glucose levels are easier to control. It could be dangerous to have high blood sugar levels and consume too many carbohydrates. You can reduce your blood sugar levels by switching to fats. A ketogenic diet can also improve insulin sensitivity, and reduce body fat.

Avoiding Certain Foods on a Keto Diet

You should avoid foods high in carbohydrates when you are following a ketogenic diet. Here is a list of foods that you should limit or avoid when following a ketogenic diet.

Avoid sugary foods like fruit juices, cakes, ice creams, sodas, etc.
Avoid wheat, pasta, rice, and other grains.
Avoid all fruits with high sugar content.
Avoid peas, beans, and lentils.
Avoid vegetables such as sweet potatoes, carrots, and potatoes. They contain a lot of sugar.
Avoid drinks such as alcohol (beer, wine, etc.), and caffeinated beverages.
Avoid processed foods

Foods to Eat

Include the following foods as part of your diet:

You can eat red meat, ham, and bacon, as well as chicken, turkey, and a variety of poultry.
Included in the fish category are salmon, tuna, and trout.
Omega-3 whole eggs, pastured eggs, or omega-3 eggs
Unprocessed cheese such as cheddar, cream, blue, or mozzarella cheese may be included
Almonds, flaxseeds chia seeds pumpkin seeds, etc. are all good.
Avocados, green vegetables, onions, tomatoes, etc.
All of these spices, herbs, and salts are beneficial.

Keto Diet According To Your Doshas

Ayurveda says that you should eat according to the type of body composition. The keto diet is a great way to combat the problems caused by your doshas. Most diseases are believed to be caused by a Vata imbalance. Vata imbalance leads to Kapha and Pitta.

You should include foods on the list of keto-friendly foods for Kapha if Kapha is your primary dosha. You do not have to eliminate other foods because your body is made up of all three doshas. It is important to maintain a healthy diet. You should only include foods in the order that your dosha is composed so that you get the best diet.

Foods from the primary or first dosha list should be included in your diet because they will maintain your health. The second dosha foods can be consumed in moderate quantities, while the foods that correspond to the smallest dosha are best eaten only occasionally or in small amounts.

Some people have two doshas which are almost equal. It is best to choose foods that correspond to both main doshas. You may notice that at different times of the calendar year, one dosha will predominate over the other.

Tri-dosha is a body type that some people have. To keep the body balanced, it is important to avoid eating foods from just one category. You can adjust your diet to the season. It will help you maintain a healthy body. You may find it difficult to stick to a dosha-based diet.

You can find out what is good and bad for your health based on the body dosha.

You only need to determine what dosha type your body is. You can then eat the foods on different lists, according to your Ayurvedic body type. Your metabolism will increase and you will begin to burn fat when you start eating healthy foods. This will help your body heal faster because it will be getting the nutrients that it needs.

You can also consult our doctors to get personalized diet advice. Visit www.biogetica.com, or call +918080877877.

2023 Beginner’s Guide: Embracing the Ketogenic Diet