The ketogenic or Keto diet is a low-carb and high-fat diet that offers several health benefits. In this diet, people drastically reduce the intake of carbohydrate and replace it with fat. This decline in carbs puts your body into a metabolic state that is known as ketosis. In this situation, the body becomes extremely efficient at burning fat to generate energy.
Moreover, it also transforms fat into ketones inside the liver that supply energy to the brain. Many studies have found that this type of diet can not only help you lose weight but also improve your overall health. Ketogenic diets can even help against health issues such as diabetes, epilepsy, cancer, and people struggling with Alzheimer’s disease in Brisbane, Queensland.
Types of Ketogenic Diets
There are four types of Keto types:
- Standard ketogenic diet: This type of diet has high-fat, is a very low-carb and moderate-protein. It contains just 5% carbs, 20% protein and 75% fat.
- Cyclical ketogenic diet: This type of diet involves short periods of higher-carb consumption. For instance, five days of keto diet is followed by two days of high-carb.
- Targeted ketogenic diet: This type of diet let you consume carbs but only around workouts.
- High-protein ketogenic diet: This type of diet is quite similar to a standard keto diet, but has a more significant amount of protein. It usually contains 60% fat, 5% carbs and 35% protein.
Is Ketogenic Diet Suitable for Everyone?
A ketogenic diet is an excellent option for people struggling with health issues in Brisbane like diabetic, overweight, or someone looking to improve the metabolic health. But this type of diet can be less suitable for athletes or those people who want to gain weight or build a muscular body. And, like any other diet, keto diet will work effectively only if you are consistent and follow it for a long term. If followed correctly, there are some powerful weight loss and health benefits of a ketogenic diet. If you talk to different people in Brisbane, Queensland you will find that many people are following this type of diet.
Ketogenic Diets and Weight Loss
When the consumption of carbohydrate is restricted for a few days, your body will start producing ketones. These byproducts come with several advantages for the nervous system and brain. And at the same time, it also promotes weight loss. When the body enters the state of ketosis and starts burning ketones for the fuel, ketogenic dieters usually experience high energy levels and reduced appetite. As a result, people start consuming fewer calories, and that leads to more weight loss.
Another critical reason why keto diet and weight loss are related is that ketones have a little diuretic effect. This is an essential fact that you should know because people often make the mistake of thinking that their diet is only responsible for rapid weight loss. But the reality is, the quick weight loss in the first week of the keto diet is mostly because of the water loss and if you wish to achieve long term benefits, opt for weight loss exercises which will also boost your stamina.
Ketogenic Diets and Diabetes
The ketogenic diet is considered an excellent diet for diabetic patients as it can decrease the blood glucose levels. Experts in Brisbane often recommend people with type 2 diabetes to manage carbohydrate intake as carbs turn to sugar and, if the quantity is large, it can lead to blood sugar spikes.
Eating too many carbs, when you have a high blood glucose level, can be very dangerous. By switching your focus to fat, you can lower the blood sugar level.
Ketogenic Diets and Other Health Benefits
The ketogenic diet started as a medium for treating various neurological diseases like epilepsy. Now, multiple studies have revealed that this type of diet can have advantages for different health conditions. Some of them are as follows:
- Heart disease: By controlling the risk factors such as HDL cholesterol levels, blood pressure, body fat and blood sugar, the ketogenic diet can improve the heart condition.
- Cancer: Experts are currently using the keto diet for treating several types of cancer (at the early stage) and slow tumour growth.
- Alzheimer’s disease: As this type of diet is good for brain health, it can also reduce the symptoms of Alzheimer’s disease and slow down its development.
- Epilepsy: Different types of research and study have also shown that this type of diet can significantly reduce seizures in children with epilepsy.
- Parkinson’s disease: If you talk to the experts in Brisbane, they will tell you that keto diet can also improve the symptoms of Parkinson’s disease.
- Polycystic ovary syndrome (PCOS): As this diet can reduce the insulin levels of the body, it may play a crucial role in PCOS.
- Brain injuries: It can reduce concussions and speed up recovery after a brain injury.
- Acne: By lowering your insulin levels and consuming less processed foods and sugar can also improve acne.
Foods to Eat in Keto Diet
If you are following a keto diet then the majority of your meals must be around the following foods:
- Meat: Eat food items like red meat, sausage, steak, ham, bacon, turkey and chicken.
- Fatty fish: In keto diet fish like salmon, tuna trout and mackerel are recommended.
- Eggs: Purchase omega-3 whole or pastured eggs from the market in Gordon Park, Sandstone Point, etc. in Brisbane.
- Cheese: Consume unprocessed cheese like cheddar, cream, blue, goat or mozzarella.
- Butter and cream: In a keto diet, you must have grass-fed when possible.
- Condiments: Add salt and pepper as per your taste and other healthy herbs and spices.
- Healthy oils: Coconut oil, extra virgin olive oil and avocado oil are highly recommended.
- Nuts and seeds: Flax seeds, Almonds, pumpkin seeds, walnuts, chia seeds, etc. You can purchase all these from supermarkets in Tingalpa, Chelmer, etc. in Brisbane.
- Low-carb veggies: Onions, tomatoes, peppers, and most of the green vegetables.
- Avocados: Eat fresh guacamole or have the whole avocados
Foods to Avoid in Keto Diet
There are several things you are not supposed to eat when you are following keto diet. You should not eat any food that contains high carbs. Here is a list of foods you need to stay away from.
- Sugary foods: You must not eat anything like smoothies, Soda, cake, ice cream, fruit juice, candy, etc.
- Fruit: In a keto diet, you should also avoid all fruit, except berries like strawberries (but in small portions).
- Grains or starches: Avoid different wheat-based products such as rice, cereal, pasta, etc.
- Tubers and Root vegetables: Carrots, parsnips, sweet potatoes, Potatoes, etc.
- Low-fat or diet products: Food items in this category are highly processed and often contain high carbs.
- Legumes or beans: Kidney beans, chickpeas, peas, lentils, etc.
- Unhealthy fats: Minimise the consumption of mayonnaise, vegetable oils, etc.
- Alcohol: As it contains carbs, most of the alcoholic beverages are not allowed when you are following a keto diet.
- Sugar-free diet foods: It may sound carbs free, but such foods often have a high level of sugar alcohols that can sometimes negatively affect the ketone levels. These foods are often highly processed.
- Different sauces: Avoid these sauces as they often contain unhealthy fat and sugar.