6 basic rules of the keto diet that everyone should know

The keto diet stands for the Ketogenic diet. “Ketogenic” is a term for a low-carb diet. The idea is for you to get more calories from protein and fat and less from carbohydrates.

A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.

What are the basic rules of the keto diet?

  • The keto diet focus on high fat low carbs foods. in the keto diet, you must decrease the percentage of protein about 10 to 30 % and also decrease carbs percentage that is from 5% about 20 to 50gm a day.
  • Focus on high-fat, low-carb foods like eggs, meats, dairy and low-carb vegetables, as well as sugar-free beverages.

Be sure to restrict highly processed items and unhealthy fats.

  1. Watch your carbs

2. Eat more fat

3. Eat more protein

4. Increase Your Salt Intake

5. Stay hydrated

6. Track your progress

Types of the ketogenic diet:

  1. A Cyclic ketogenic diet, which involves periods of carb loading (also called keto cycling).
  2. A Targeted ketogenic diet, where you take in a day’s worth of carbs in one pre-exercise meal.
  3. A High-protein ketogenic diet, with an increased percentage of calories coming from protein.
  4. A Restricted ketogenic diet, which lowers carb and calorie intake with the idea of fighting cancer (a claim that has not been proven by medical research).

Here are answers to some of the most common questions about the ketogenic diet.

What should a ketogenic diet eat for beginners?

  • Diary options: Paneer, high-fat cream, white butter.
  • Vegetarian options: Brinjals, beetroots, zucchini, bell peppers, spinach, cauliflower, kale, avocado, French beans, button mushrooms, bottle gourd.
  • Non-vegetarian options: Apart from vegetables, you can choose from chicken, lamb, fish (salmon, tuna, sardine), mutton and eggs.
  • Oil and clarified butter: As it is the primary source of energy, opt for ghee (clarified butter), coconut oil, olive oil, almond oil and other MCT oils that undergo minimal procession can be used.
  • Eat mostly healthy fats (about 75% of your daily calories should come from fats), moderate protein intake (about 20%), and minimal carbs (no more than 5%). 
  • Choose lower carb foods such as grass-fed meat, wild-caught fish, eggs, leafy vegetables, and high-quality fats. 

Which type of foods include in keto diets:

Fats: Avocado oil, cacao butter, coconut butter, cod liver oil, grass-fed butter, grass-fed ghee, MCT oil, bacon fat, egg yolk, lard, sunflower lecithin, coconut oil.

Protein: Dark meats, sugar-free jerky, eggs, fish, gelatin, organ meats, pork, shellfish, chicken, turkey, wild-caught fish, and whey protein concentrate.

Vegetables: Asparagus, avocado, butter greens, broccoli, brussels sprouts, cauliflower, cabbage, celery, chard, collards, cucumbers, kale, kohlrabi, lettuce, radish, spinach, summer squash, zucchini.

Dairy: Grass-fed butter, grass-fed ghee, cheese (depending on the type).

Beverages: Water, water with lemon, coffee, a variety of different teas, carbonated water, non-dairy milk, bone broth, certain kombucha, coconut water, certain smoothies.

What cannot be eaten in the keto diet?

Grains: Wheat, barley, oats, rice, quinoa, sorghum. All of it. You do not want grains.

Beans: Kidney beans, black beans, chickpeas, lentils, pinto beans, black-eyed peas.

Fruits: Believe it or not, fruit is on the list. This includes high-carb fruits such as apples, oranges, bananas, papaya, mangoes, and grapes.

Starchy vegetables: Corn, carrots, parsnips, peas, and yams.

Sugars: Maple syrup, cane sugar, agave, and honey.

Beverages: Soda, juices, sports drinks, high-sugar coffee drinks, beer, and other high-sugar alcoholic drinks.

What is the best Keto breakfast?

  • Cream Cheese Pancakes
  • High-Protein Cottage Cheese Omelette
  • Veggie-Packed Frittata
  • Egg, and Cheese Wraps
  • Keto-Friendly Double Chocolate Smoothie

Can vegans follow the Indian keto diet?

Anyone and everyone can follow the Keto diet. Just as per your food preferences, the options change. 

  • Vegetable: all vegetables that usually is consumed in a plant-based diet.
  • Other options: Soy, almond milk, almonds, walnuts, chia seeds, pumpkin seeds, flax seeds.

Is there science behind the keto diet?

  • Previous research shows good evidence of a faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet or even a Mediterranean diet. However, that difference in weight loss seems to disappear over time.
  • The science behind the keto diet is that When the stores get depleted, fat stores are mobilized to form “ketones” which become the body’s new source of energy. In a ketogenic diet, the body thinks that it is in a fasting state due to the very low carbohydrate intake, so the metabolism shifts to ketosis and burns fat in the process.

weight loss on keto

Can I lose belly fat on keto?

  • Keto is the best fat-burning diet of all time, and that includes belly fat. Dozens of studies demonstrate that keto is more effective than other diets for overall fat loss, as well as highly effective for reducing belly fat.
  • But whatever you do, avoids the approach known as dirty keto.
  • Dirty keto allows users to eat any food that fits keto macros, which happens to include many unhealthy choices.

How fast will I lose weight on keto?

  • After your first week of following the keto diet, you will likely see a significant drop in weight. This is not done by contracting—they need to get physically shorter at rest, and this takes 6–12 months to occur by natural processes.
  • In the meantime, your belly looks soft. Bottom line: it takes a bit of patience to lose fat and then see the full benefits that we expect.

How long should I do Keto?

  • Registered dietitians warn that nutrient deficiencies may be possible if you’re on it for too long. 
  • Stick to the keto diet for three to six months max, says Mancinelli, noting that some people opt to cycle in and out of the diet throughout the year.

Is keto safe long term?

  • The keto diet has become popular as many people claim it can help with weight loss.
  • The diet, however, might not be best for long-term health as the eating habits it promotes might lead to heart rhythm problems.
  • Eating a diet high in fat and low in carbs might also make exercising more difficult.

what are the positive effects of the keto diet?

  • Improves Weight Loss
  • Improves acne
  • Reduce risk of cancer
  • Improve heart health
  • Improves metabolic rate
  • Cuts down blood glucose levels
  • Decreases carbs intake

What are the negative effects of the keto diet?

Side effects can include:

  • Bad breath
  • Fatigue
  • Constipation
  • Irregular menstrual cycles
  • Decreased bone density, and sleep issues. 

Then their other effects that are not well studied, mostly because it’s hard to track dieters on a long-term 

basis to find out the lasting effects of the eating plan.

Conclusion:

 Thus, we can conclude that Anyone and everyone can follow the Keto diet. Just as per your food preferences, and also how your body reacts to this diet. 

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