Diving into what Keto Friendly is... Although today is a very well-known and popular ketogenic diet or as many call it for short, this diet is less than a hundred years old.
It dates back to 1921 by an American doctor, a specialist in endocrinology, Dr Henry Geilin. It belongs to the types of low-carbohydrate diets.
Today it is applicable for the purpose of losing weight and improving the work of the whole organism, then it was found and proposed as a therapy for epileptic seizures.
This diet for beginners may seem complicated, but it doesn't have to be that way.
This low-carb diet has gained a lot of popularity thanks to the fact that it is promoted by celebrities from the world of entertainment, film and music.
Consequently, it is not surprising that there is a large percentage of people for whom this diet has become an integral part of life.
Today, maintaining this type of diet is much easier since we offer a variety of foods in fresh form and a wide range of food manufacturers.
The fact that a ketogenic diet brings about a radical change in the body should not be overlooked, so a consultation with a doctor is necessary. Before switching to this type of diet, a medical examination and advice are mandatory.
When we reduce the level of glucose in the body to a minimum, the stored fat is transformed in the liver into ketones, which become a substitute for glucose and enable the smooth functioning of the organism.
By switching to depleting fat stores, the body enters a state of ketosis and begins to get used to such a principle of metabolism.
A radical change in eating habits initially manifests as a cold, which lasts up to 7 days on average.
Headache decreased concentration and general lethargy occurs. When this condition slowly subsides, the body gets more energy every day and its level gradually increases.
In addition to its primarily therapeutic purposes, the ketogenic diet (low carb diet) today is mainly intended for people who want to lose more weight in a shorter period of time.
The great advantage of this diet is that you do not have to constantly keep track of calories, but you can pay attention to making delicious meals from prescribed foods.
If you strictly follow the rules in the diet and overcome exhaustion and potential nausea in the initial stage, the results cannot be missed.
Every person has specific needs and therefore not everybody can implement the same type of this diet in the same way.
How to eat Keto Friendly?
The path to success and visible results is manifold and, above all, different for everyone. Individual needs different types of diets, but their ultimate goal is undoubtedly the same.
Just because one type of child suits your friend, father, brother or someone else doesn't mean that your metabolism will necessarily be accepted. There are four different types of this diet.
Standard (includes daily energy intake in the following proportions: 75% fat, 20% protein and 5% carbohydrates). Cyclical (divided into periods of ketogenic days and days when carbohydrate intake increases - usually the ratio of 5 ketogenic days and 2 "non-ketogenic" days)
Targeted ketogenic diet (intake of slightly higher amounts of simple carbohydrates (from 25 to 50 grams) half an hour before training)). High protein ketogenic diet (includes higher protein intake so the ratio of daily energy intake is as follows: 60% fat, 35% protein and 5% carbohydrates).
The main reason for switching to a ketogenic diet in most cases is to deal with excess weight. This diet is one of the leading methods for fast and efficient weight loss, which is why it has reached the top of the list of the most popular diets.
The general benefit that applies to almost all diets, and therefore this diet, is a balanced diet with a diverse selection of foods and properly distributed meals.
Fortunately, people who follow this diet will not be deprived of juicy meat steaks or delicious egg dishes and a few pieces of cheese and dairy products. This undoubtedly means more perseverance because the person will not be hungry and exhausted.
The process of losing weight through a ketogenic diet gives far better results than most known diets and principles of nutrition. The changes are visible after a few days because of the body "switches" to another "fuel" for the body - fat.
By reducing the intake of carbohydrates, the body starts to use fat reserves and thus dissolves deposits.
In order to lose weight gradually, it is necessary to strictly adhere to the diet plan, which means respecting the prescribed meals and foods without exception.
Carbohydrate intake is drastically reduced to as much as 5% of daily energy intake. It is recommended that the ketogenic diet for the purpose of rapid weight loss be used for shorter periods, never in the long run.
This diet is deficient in carbohydrates far more than the classic diet, which is why this diet is suitable for diabetics. When their intake is drastically reduced to only 5%, the body increases the production of ketones, which results in a decrease in glucose levels.
However, a person with diabetes, especially type 1 diabetes, should be careful and be sure to consult their doctor.
A drastic reduction in blood sugar levels can lead to more serious consequences, and medical supervision is necessary. Regular sugar measurements and proper insulin dosing should never be avoided or skipped.
In addition, it is important to measure the level of ketones so that the body does not fall into a state of diabetic ketoacidosis.
By switching to a ketogenic diet, it often happens that the parameters of cholesterol levels in the body increase. It is a consequence of the burning of fat deposits that the body starts when it enters ketosis.
However, this diet, according to the experience of the people who implemented it, leads to an increase in HDL, that is. In this way, bad cholesterol is transferred to the liver where it is either recycled or completely destroyed.
This diet successfully lowers blood pressure and gives you the ability to control it. It is suitable for people with hypertension because, with their previous medical therapies, it effectively fights high blood pressure and puts it under control.
While following this weight loss diet, you do not have to give up delicious roasted meat meals such as chicken fillets, pork steaks or beef steak.
Also, boiled and baked eggs and various omelettes are the main factors when it comes to this diet menu. These foods contribute to the feeling of satiety which is a rare occurrence when it comes to dieting.
Thanks to a protein diet rich in healthy fats, a ketogenic diet leaves no room for a sullen feeling of hunger.
What is a Keto Friendly diet?
Our body burns fat more slowly than carbohydrates, so the feeling of satiety is far longer than it is with an unbalanced diet rich in sugars.
Therefore, if you decide on a ketogenic diet, forget about starvation. What to look for in this diet?
The most correct and accurate starting point we can have when we decide on a keto diet is that we are all different. We vary from genetics to habits and daily needs.
Therefore, when we radically change our lifestyle and diet, it is desirable to keep in mind that we all need different times. How many pounds you will lose depends on the person.
What is ketosis and how to achieve it? Ketosis is a physical condition in which the body begins to use fats instead of carbohydrates as "energy fuel".
This condition is due to the low level of these compounds in the body. The name ketosis itself derives from the term ketones or ketone bodies that are formed by the breakdown of fatty acids.
Their ability is to give energy to the body.
When carbohydrates are reduced, insulin levels drop and fatty acids break down inside the liver, resulting in ketones. The body begins to produce ketones and thus provides itself with the necessary energy from fat stores, which starts the weight loss process.
Ketosis is achieved by reducing the daily intake of carbohydrates, which should not exceed 50 g per day. The diet should be based on meals that contain healthy fats and proteins.
However, it is necessary to monitor protein intake, because excessive consumption leads to the conversion of excess protein intake into carbohydrates. If you do not take into account the daily protein intake, the body can get out of the state of ketosis.
Entering the state of ketosis varies individually. It usually occurs in the first week of a ketogenic diet when the body consumes the carbohydrates that have been ingested so far and begins to use fat stores.
The symptoms of ketosis cannot go unnoticed and whether they appear after 18 hours or a couple of days, you will know that the process has begun. How to make sure you are in a state of ketosis?
Ketone levels can be measured in several ways. The safest and most accurate method is to measure through a blood sample.
Slightly less accurate methods are by measuring through an inhaler and through urine using strips.
The most accessible and most favourable measurement is through the mentioned keto strips that can be bought in pharmacies. For beginners to this diet, they are a good choice because they read whether the body is in a state of ketosis or not.
The normal level of ketones in the body is below 0.6 millimoles per litre. All values greater than these can be recognized as ketosis. However, ketone levels should not exceed a value greater than 7-8 millimoles.
In case of transition, a state of ketoacidosis occurs, which results in a high concentration of sugar in the blood and affects the work of organs.
In addition to testing and concrete measurements, physical and physiological processes that are not negligible and unnoticed occur in the state of ketosis. First of all, it is weight loss, then there is a lack of appetite.
In the first few weeks, the energy level may be relatively low resulting in a feeling of fatigue and exhaustion, but after that, it increases to an enviable value.
Since ketosis manifests itself differently and differs individually, it is advisable to consult a doctor before changes in diet, especially radical ones.
Switching to this diet is a big turnaround in your body, especially if you regularly eat meals such as pasta, rice or mashed potatoes.
Every change reacts to the organism, so the body manifests signals that indicate that something unusual is happening from the previous state.
One of the side effects is keto flu. Before listing the disadvantages and side effects of this diet, it is important to note that they appear in the initial phase until the body adapts to the new way of functioning.
The most obvious change is manifested in the energy level, which decreases in the first weeks, but after gradual habituation, the body receives a much higher amount of energy.
The initial stage in this diet is most similar to the flu or cold. Concentration decreases, you feel weak, and headaches and nausea appear.
In these situations, the most important thing is to drink fluids (primarily water) and supplement your salt intake.
These effects usually stop after a few days. In the state of ketosis, urination increases, so it is important to increase fluid intake in order to stay hydrated.
Now you know what is keto friendly food and how it affects your body.