The ketogenic diet has been a treatment for epilepsy since 1920, but today this diet has become one of the most popular diets for weight loss through the best keto diet plan.
Why is this happening?
Well, to understand where the Atkins diet stopped, it was shown that low-carb diets lead to rapid weight loss in a short period of time. A ketogenic diet promises the same, only with a different approach.
Because of the popularity of this diet, researchers are currently studying the effects of this high-fat diet. On other conditions, including diabetes and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
8 Best Keto Diet Plan
How does the keto Diet Plan work
The goal of this diet is to stay under 50 grams of carbohydrates per day. How do you do that? Increasing your fat intake to three-quarters or more of your diet. The ketogenic diet consists of 70-80% fat, 10-20% protein, and 5% carbohydrates.
The first form of fuel for the body is glucose. Glucose enters the body through the consumption of carbohydrates. When the body digests carbohydrates, insulin levels increase to transport glucose to our cells for energy.
As carbohydrate consumption is significantly reduced, the body begins to accumulate fat. Only after several days of consuming carbohydrates in quantities of less than 50 per day. The body forces to use alternative sources of fuel. An alternative source of fuel to which the body switches is fat.
The body is able to survive due to ketones, which are a by-product of using fat for energy. This is known as ketogenesis, which is the main purpose of the ketogenic diet.
The goal is to stay in ketosis when the body changes its fuel source from carbohydrates to fat.
Over time, insulin levels drop dramatically, and the body’s fat accumulation decreases, making it optimal for those who want to lose weight.
It seems promising, but in a ketogenic diet, there may be a lack of certain nutrients that you are unaware of.
Steps to take for Keto Diet Plan
Studies that discuss the long-term effects of a ketogenic diet on weight loss and other conditions are often limited and contradictory. More research is needed to conclude whether this diet can be effective for the masses.
The difficulty of this diet is to reduce the consumption of carbohydrates. A regular diet often contains 50% carbohydrates, 20% protein, and 30% fat. Surprisingly, carbohydrates can be found in many foods. Making it difficult to limit carbohydrate intake to 5% of your diet.
It is clear that the diet is significantly fewer carbohydrates; however, no one discusses the potential shortcomings that may arise from this restrictive diet.
Dietary sources of carbohydrates include nutrient-rich nutrients, such as fruits, vegetables, whole grains, and legumes. And other carbohydrates that contain fewer nutrients (refined carbohydrates).
These natural sources of glucose provide us with vitamins and minerals that are often best absorbed through diet. It is important to remember about the nutrients that you may lack by following the strict recommendations of this diet.
8 Useful Supplements for Making Keto
Thus, if you stick to this diet and feel that you lack key nutrients, you may have to think about supplements. As always, talk to your doctor before taking any new supplements or making any changes to your diet.
Let’s look at a few supplements that are important to take while keeping a ketogenic diet.
During the first few days of the diet, less insulin is produced. And your body’s reaction is to get rid of excess water which leads to rapid weight loss. However, since the body constantly receives information about the release of water, electrolytes are lost along the way.
Electrolytes are necessary for your diet, as they play a very important role in the body. These nutrients are responsible for balancing your pH level, moving nutrients to cells. Then removing waste products from your cells, monitoring the amount of fluid in your body. And ensuring the functioning of major body systems, including your heart, brain, muscles, and nerves.
Lack of electrolytes can cause keto-flu, which can cause nausea, vomiting, headache, fatigue, dizziness, insomnia and constipation.
These symptoms may disappear within a few days or a few weeks. Adequate hydration and electrolyte consumption can help reduce the duration of keto flu.
So let’s dive into electrolytes.
Sodium is responsible for maintaining fluid balance and regulating blood pressure. It also helps with normal nervous and muscular function.
If you are an athlete and follow a ketogenic diet, excess sodium can be eliminated from the body during perspiration. This will result in reduced energy and performance.
Sodium is often found in many foods and beverages. However, with the potential onset of “keto-flu” in the body, the sodium content in the diet should be increased. Adding extra sea salt as well as drinking broth can improve electrolyte levels.
Sodium intake is not common, as most Americans are more concerned about dietary approaches to reducing sodium intake.
The recommended limit of sodium in the diet should not exceed milligrams 2,300 per day and 1,500 milligrams per day for those who suffer from hypertension or prehypertension.
It may be easier to find an additive that contains salt and other electrolytes. Because of any potential problem with excess salt in the diet, it is recommended that you consult with your doctor before changing your sodium intake.
The functions of potassium in the body are the same as that of sodium, and have a significant effect on muscle contraction, especially of the heart. Low potassium can change your heartbeat.
This mineral is found in fruits, vegetables, lentils, dairy products and proteins (meat, poultry, fish). Potassium deficiency, hypokalemia, can be manifested by constipation, fatigue and muscle weakness.
Severe hypokalemia can cause increased urination and blood sugar levels, impaired brain function, muscle paralysis, and irregular heartbeat.
Prolonged potassium deficiency can increase blood pressure and the risk of kidney stones, as well as deplete calcium in the bones.
The recommended amount of potassium is 4,700 milligrams for adults over 19 years old.
Like sodium and potassium, magnesium is also an electrolyte. It is required for many of the same functions as other electrolytes, including the production of protein, bone, and DNA.
Dietary sources of magnesium include legumes, nuts, seeds, whole grains, green leafy vegetables, dairy products, and fortified foods (such as breakfast cereals).
Magnesium deficiency can include loss of appetite, nausea, vomiting, fatigue, and weakness. These symptoms may mimic the symptoms of other common conditions; however, extreme magnesium deficiency can cause muscle spasms, heart rhythm disturbances, convulsions, numbness, and tingling.
The recommended amount of magnesium for adults older than 19 is 400-420, milligrams for men and 310-320, milligrams for women.
Keto flu can affect your electrolytes. Maintaining an adequate electrolyte level is imperative. It plays many different roles in the body. It also includes one of the most important, tracking heart contractions.
Electrolyte supplements contain only a fraction of the recommended amount of these nutrients since excessive consumption can harm your health. Discuss supplementation with your doctor before taking it.
Fatty acids and oils for Keto Diet Plan
Another risk of following a ketogenic diet is the potential increased risk of cardiovascular disease. Since this diet is high in fat, hyperlipidemia may occur.
Some may find this diet difficult to follow. Hiding excess fat in the diet and still finding a tasty regiment can be a daunting task.
Traditional ketogenic diets mainly consisted of saturated fat. An increase in saturated fat intake can lead to an increase in low-density lipoprotein cholesterol (LDL). Therefore, over time, compliance with this diet can lead to cardiovascular diseases.
Omega-3 Fatty Acids
Today’s traditional ketogenic diet can get modify to include more monounsaturated and polyunsaturated fats. Such as olive oil, avocados, nuts, seeds, and so on. These are fats that help protect your heart and lower cholesterol.
Researchers have found that changing the ratio of fats from saturated fats to unsaturated fats can reduce the average level of cholesterol and triglycerides in children after a ketogenic diet for the treatment of epilepsy.
If you or a member of your family have ever suffered from hyperlipidemia. You may have heard about the benefits of omega-3 fatty acids and how these fatty acids can help reduce cholesterol levels. Over the years, studies have confirmed the cardioprotective effect of omega-3 fatty acids in food sources and even in supplements.
The American Heart Association recommends two servings of fish per week for people who have not had coronary heart disease in history.
For cardioprotection, one gram of eicosapentaenoic acid (EPA) plus docosahexaenoic acid (DHA) per day recommends. And upper levels of 2 to 4 grams of omega-3 fatty acids can help reduce triglyceride levels.
Further studies need to determine to recommends a dose of omega-3 fatty acids, especially if the ketogenic diet is observed. However, at present, the addition of omega-3 fatty acids may be beneficial for cardioprotective reasons with such a high-fat diet.
Medium-chain triglycerides (MCT) are a type of fat that can enter the blood much faster than any other type of fat. MCTs are mainly used for people with strictures or partial intestinal obstructions to increase daily calorie intake and serve as a carrier for fat-soluble nutrients.
Some people may want to increase the amount of MST oils in their diets, rather than the traditional long-chain fats that make up most of the dietary fats in our diets.
This is due to the fact that MCT oil is more concentrated and has a more beneficial effect on the ketogenic diet than dietary MCT.
It has been shown that MCT oil increases ketosis faster. This may allow you to include a few more fruits, vegetables, and other starches in your diet if you add MCT oil.
Coconut oil is a dietary source of MCT, but the amount of MCT in coconut oil is less than pure MCT oil. MCT oil has a better effect on satiety after eating than coconut oil, so MCT oil helps to saturate and reduce daily calorie intake.
Therefore, if you add coconut oil to the keto diet instead of coconut oil, you may have to remember a little about the total carbohydrate intake during the day and about satiety.
However, it should be noted that, although this fat is easier to absorb by the body, a quick transition to a diet high in fat can be problematic for any digestive system.
You should slowly and gradually increase the amount of fat in your diet so that your body adapts to these changes.
In addition, it is important to remember that MCT oils strike a calorie section.
MCT oil can be an important supplement to the keto diet for faster ketosis production, and also allows you to consume more carbohydrate, nutrient-rich foods such as fruits and vegetables.
Before taking this diet take your doctor advice as it may not be suitable to all.
To know next steps read my next article with continuation details in Best Keto Diet Plan Part-2