What is the ketogenic diet exactly?
The classic ketogenic diet is a very low-carb diet plan that was originally designed in 1920s for patients with epilepsy by researchers working at Johns Hopkins Medical Center. Researchers found that fasting — avoiding consumption of all foods for a brief period of time (such as with intermittent fasting), including those that provide carbohydrates — helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels.
Unfortunately, long-term fasting is not a feasible option for more than a few days, therefore the keto diet was developed to mimic the same beneficial effects of fasting .
Essentially, the keto diet for beginners works by “tricking” the body into acting as if its fasting (while reaping intermittent fasting benefits), through a strict elimination of glucose that is found in carbohydrate foods. Today the standard keto diet goes by several different names, including the “low-carbohydrate” or “very-low-carbohydrate ketogenic diet”(LCKD or VLCKD for short).
Ketogenic diet is not only ideal for people who are suffering from chronic illness or obesity, but also for those who simply want to optimize their health.
Having a ketogenic diet plan is good for your mitochondria, those tiny energy factories in your cells. Sharrets Nutritions helps you reach nutritional ketosis where your body burns fat for its primary fuel.
THE KETOGENIC DIET FOCUSES ON THREE MAIN FACTORS -
HIGH FAT :Eating higher amounts of healthy Fats.
MODERATE PROTEIN: Moderating the intake of Proteins.
LOW CARBS- Restricting net carbohydrate — Consumption.
Ketogenic diet also involves consuming high amounts of fiber. Foods that are rich in antioxidants are recommended as well, as long as they do not contain high amounts of sugar.
HOW DOES KETO DIET WORK ?
When you shift your diet from higher carbs to higher fats, you are pushing your body to use fats as primary energy sources and not glucose. This way your body begins to utilize fats more efficiently. The deprivation of carbs compels your body to use the next available source of energy which are the stored fats. So, that’s how you begin to burn off those extra pounds.
Nutritional Ketosis leads to a Plethora of Benefits.
- Greater Weight loss
- Lower Risk of Cancer.
- Lower Blood Sugar Levels.
- Improved Longevity.
- Decreased Inflammation
- Increased Muscle Mass.
- Improved Mental clarity.
Choosing the Right Food is vital for a Successful Ketogenic diet.
Seafood - Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.
Low Carb Vegetables- The net carbs in non-starchy vegetables range from 1–8 grams per cup. Vegetables are nutritious, versatile and may help reduce the risk of disease.
Cheese- Cheese is rich in protein, calcium and beneficial fatty acids, yet contains a minimal amount of carbs.
Avocados - Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may improve heart health markers.
Meat and Poultry - Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.t's best to choose grass fed meat , if possible. That's because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals
Pasteur ed Eggs- Eggs contain less than 1 gram of carbs each and can help keep you full for hours. They're also high in several nutrients and may help protect eye and heart health.
Coconuts & Coconut oil - Coconut oil is rich in MCTs, which can increase ketone production. In addition, it may increase metabolic rate and promote the loss of weight and belly fat.
Plain Greek Yogurt & Cottage Cheese- Both plain Greek yogurt and cottage cheese contain 5 grams of carbs per serving. Studies have shown that they help reduce appetite and promote fullness.
Olives & Olive oil- Olives are rich in antioxidants that may help protect heart and bone health. They contain 1 gram of net carbs per ounce. Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It's ideal for salad dressings, mayonnaise and adding to cooked foods.
Nuts & Seeds - such as almonds , brazil nuts , Cashews , Macadamia nuts , Pecans , Pistachios , walnuts , chia seeds , flax seeds , pumpkin seeds , sesame seeds. Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce.
Berries - (Blueberry, blackberry , strawberry , raspberry) Berries are rich in nutrients that may reduce the risk of disease. They provide 5–12 grams of net carbs per 3.5-ounce serving.
Butter - Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health, when consumed in moderation.
Shirataki noodles - contain less than 1 gram of carbs per serving. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels.
Unsweetened coffee and tea - contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes.
Dark chocolate- It contains 3–10 grams of net carbs per ounce, is high in antioxidants and may help reduce the risk of heart disease.
Medium chain triglicerides - MCT oil
A ketogenic diet can be used to achieve weight loss, blood sugar control and other health-related goals.Fortunately, it can include a wide variety of nutritious, tasty and versatile foods that allow you to remain within your daily carb range.To reap all the health benefits of a ketogenic diet, consume these foods mentioned above on a regular basis.