Ketogenic diet plans are all the rage right now in the fitness world. Many people have been integrating this type of diet into their lives because of the quick and satisfying weight loss results it brings. But what is a ketogenic diet exactly? Is a ketogenic diet safe and healthy? And if so, what food can you consume when you’re on a ketogenic diet plan?
If you’re interested in keto, here’s everything you need to know about a ketogenic diet plan so you can figure out if it’s the right choice for you!
What is a ketogenic diet?
A ketogenic diet plan replaces carbohydrates with fats to fuel the body. As a result, ketogenic diet plans are typically high in fat and low in carbs, with a moderate amount of protein. When there’s less carbohydrates to break down into glucose to be used as fuel, your body breaks down fat instead in the process called ketosis. In ketosis, your liver produces more ketones to counteract the decrease in glucose and insulin levels.
How long it takes before your body undergoes ketosis depends on lots of factors such as age, previous carb intake, metabolism, and more. Cleveland Clinic states that consuming 20 and 50 grams of carbs daily may take two to four days to break down before the body is able to enter ketosis. However, this is all individual to your specific body type and what food you’ve been eating before you start a ketogenic diet plan.
Ketogenic diets have a carb limit, so it’s important to know how many carbs on keto you can consume to keep your diet consistent. Maintaining carb intake between 20 to 50 grams daily is part of the typical keto diet.
Is a ketogenic diet healthy?
A ketogenic diet for weight loss can be healthy and effective so long as you approach it in a sensible way. Keto can benefit your weight loss goals because you will be increasing your intake of protein, controlling your appetite, and reducing your fat stores. This diet can be used to treat people with type 2 diabetes, as well as prevent heart diseases and metabolic syndrome.
That being said, ketogenic diet plans also have side effects if not supervised by a diet expert. Among these are kidney stones, osteoporosis, increased uric acid levels in the blood, and high cholesterol. Limiting your carb consumption in general can also have other symptoms such as tiredness, headaches, and irritability.
Ketogenic diet plans can help you achieve your weight goals when followed sensibly, and should not be approached impulsively. So before you start on a keto diet, consult with a dietitian first and determine if it’s safe for you to dive into keto.
What are the best foods for a ketogenic diet?
Knowing the best foods for a ketogenic diet is something you ought to be familiar with before you begin this lifestyle. Contrary to popular belief, you still have lots of delicious low-carb options you can eat while on a keto diet plan. Food items recommended for a keto diet include the following:
- Animal proteins including seafood, meat, poultry, and eggs
- Dairy and dairy alternatives such as cheese, Greek yoghurt, plant-based milk, etc.
- Green leafy vegetables
- Non-starch vegetables
- Olive oil ,,,
Make sure you consult a dietitian about the food you can eat during a ketogenic diet plan. They will recommend what to eat and what to avoid when you start your ketogenic journey.
If you’re on a meal replacement plan and looking to add keto options to the mix, IsoWhey has keto products available. From ketogenic meal replacement shakes to keto snacks, we have them available to support any diet plan.
Before undergoing any fitness regimen such as a ketogenic diet plan, it’s important to know how it can affect your body and what you need to do to maintain it. If you feel that this diet is for you and your nutritionist also recommends it, make sure you follow it consistently to see results safely. Make sure you also have the right products to support your diet such as our ketogenic meal replacement shakes from IsoWhey!