There are so many diets for weight loss available for you to follow. However, there is one that is causing ripples and has become the talk of the town. Yes, it’s the one and only ketogenic diet.
How does a ketogenic diet work?
This diet focuses on the following:
- You have a high intake of fats (about 70% of your diet)
- You have a low intake of carbohydrates (about 10% of your diet)
- You have a medium to high intake of protein (about 20% of your diet)
Essentially the carbohydrates in your diet are being replaced by fats.
When you have a low carbohydrate intake, your body will go into a metabolic state called ketosis. In this state your body will burn fat to produce energy for the body to use. Fat is also converted into ketones in the liver and these ketones are used to provide fuel for the brain.
What foods should you avoid on a ketogenic diet?
You should avoid the following foods:
- All sugar free diet foods and sweeteners.
- Fruit except a few berries
- Alcohol
- Processed fats
- Mayonnaise
- Most low fat products
- Most diet products
- Lentils
- Chickpeas and kidney beans
- Bread, rice, cereal and pasta
- Soda
- Sugary foods
- Root vegetables
- Honey
- Juices
What foods should you eat when on a ketogenic diet?
You should eat the following foods:
- Avocados
- Extra virgin olive oil
- Avocado oil
- Butter
- Cream
- Samon, tuna and mackerel
- Steak, all red meat, chicken, turkey, pork
- Eggs
- Cheese
- Almonds and walnuts
- Olives
- 90% dark chocolate
- Full fat greek yoghurt
- Plain cottage cheese
- Guacamole
What other names is the ketogenic diet known as?
The ketogenic diet is also referred to as the keto diet.
What conditions is the ketogenic diet good for?
A ketogenic diet is good for people with the following conditions:
- Epilepsy
- Cancer
- Diabetes
- Alzheimers
- Parkinson’s disease
- Brain injury.
What are the side effects of the ketogenic diet that you must be careful of?
A ketogenic diet can cause the following:
- Constipation
- Bad breath
- An increased risk of heart disease as the cholesterol level is raised in the body
- Low blood pressure
- Low insulin levels
- Low blood sugar levels.
- Kidney stones
- Insomnia
- Dehydration
- Low bone density
- Bone fractures
Who should avoid the ketogenic diet?
The following people should avoid the ketogenic diet:
- Those who have any liver disorder
- Those who have a pancreas disorder
- Anyone with thyroid problems
- People with gallbladder issues
- Pregnant women.
If you would like to share your experiences with a ketogenic diet please let us know on our forum and social media! Share some of your thoughts with others and start a conversation.
DISCLAIMER
Before you start any new diet, health programme, exercise routine, and ingest or topically use any oil, vitamin, mineral, product or compound, it is very important to consult your doctor, therapist or do a patch test to make sure you do not have any adverse reactions.
We do not offer any form of medical or psychological advice. The information in our wellbeing articles are offered for educational purposes only. Our wellbeing articles are not intended to diagnose, treat or prevent any disease. Thank you.
