Keto Diet Basics: Essential Tips, Food Lists, and Safety Advice for Beginners

What is ketosis?

Ketosis is a metabolic process of burning fat when there is a deficiency of carbs in our body. Here, fat engages as the main fuel for our body’s metabolic system. The ketosis process involves breaking down fat because carb intake is much lower, usually less than 50 grams.

Ketosis can be diagnosed by the amount of ketones found in the blood. A normal level of ketosis is under 0.6 mmol/L in a meter test. Any number higher than this indicates a growing percentage of ketone bodies in our blood.

What is Ketogenic Diet?

The ketogenic diet is a somewhat controversial diet process, consuming 75% of calories from fat instead of the usual 25-30%. It limits carb intake to 5% and protein intake to 15%.

As the intake of fat is higher, when our body undergoes a fasting process, it breaks down fat stored in the liver rather than glucose.

As a result, ketone bodies are found in the blood. The ketogenic diet is a low-carb, high-fat diet.

Ketogenic Diet food list?

The ketogenic diet includes a list of high-fat foods:

Fatty meat: Chicken leg, turkey leg, fatty beef or pork pieces.
Fatty fish: Salmon, mackerel, anchovies, hilsa fish, tuna, etc.
Butter/Ghee
Nuts: Almonds, cashews, Brazil nuts, macadamia nuts, hazelnuts, pine nuts, etc.
Oils: Coconut oil, olive oil, vegetable oil, mustard oil.
Eggs
Unsweetened chocolates
Cheese: Cottage cheese, mozzarella cheese, cheddar cheese, ricotta cheese, etc.
Seeds: Chia seeds, flaxseeds, sunflower seeds, soybean seeds, sesame seeds, etc.
Dairy foods: Cow’s milk, whole milk, yogurt, goat’s milk, cream, etc.

In case of Vegan Diets, some vegetables are advisable to eat during a keto diet. People must avoid high-carb vegetables during this time.

Vegetables: Zucchini, Bell peppers, Capsicum, Olives, Brussels sprouts, Corn, Avocado, Broccoli, Cauliflower, Green beans, Cabbage, etc.

How does the Keto Diet help to lose weight?

The keto diet is primarily dedicated to losing weight. The body breaks down ketone bodies during emergencies, usually taking about 3 to 4 days.

So, the process of losing weight on this diet is quick. People see results very fast, which is why they are more devoted to this diet.

For those who want to lose weight in a short period, they should definitely consider a keto diet. The keto diet is more beneficial when combined with intermittent fasting.

Side effects of the Keto Diet?

Although the keto diet may be effective for weight loss, it is not appropriate for everyone. The keto diet has some medical side effects.

Constipation: As people tend to eat more fats and proteins than carbohydrates, fiber consumption is reduced. This can lead to constipation in keto dieters.
Kidney stones: Due to the consumption of a high-protein diet, kidney stones can develop.
Fatty Liver: Fatty liver, also known as hepatic steatosis, is a condition where excess fat builds up in the liver. A high-protein or high-fat diet can contribute to this problem.
Diabetic Ketoacidosis: Diabetic ketoacidosis is a complication of diabetes mellitus with life-threatening symptoms. This condition occurs when the body is unable to produce insulin due to low carb intake. Symptoms include weakness, excessive thirst, stomach pain, nausea, and vomiting.
High Blood Pressure: High blood pressure is also associated with the keto diet or a high-protein, high-fat diet.

Who are recommended for the Keto Diet?

The main focus during the invention of the keto diet was to cure seizures in children with epilepsy. Now it is medically recommended for patients with epilepsy.

Also, the keto diet helps in lowering blood pressure. People who are suffering from high blood pressure should definitely consider a keto diet for a short time.

Who are not safe for the Ketogenic Diet?

The main focus during the invention of the keto diet was to cure seizures in children with epilepsy. Now it is medically recommended for patients with epilepsy.

Also, the keto diet helps in lowering blood pressure. People who are suffering from high blood pressure should definitely consider a keto diet for a short time.