Keto Diet Guide for Beginners: A Comprehensive Overview of the Low-Carb, High-Fat Diet, Guide, Progetti e Ricerche di Scienze degli Alimenti e della Nutrizione

Scarica Keto Diet Guide for Beginners: A Comprehensive Overview of the Low-Carb, High-Fat Diet e più Guide, Progetti e Ricerche in PDF di Scienze degli Alimenti e della Nutrizione solo su Docsity! KETOGENIC DIET GUIDE FOR BEGINNERS Contents Introduction 3 History of the Keto diet 4 About fats 5 Low – carb high fat 6 Why go Keto 8 Experiment 9 Getting into ketosis 10 Keto diet and diabetes 12 Testing 18 Ratios 19 Daily calorie intake 20 Nutrients 21 Keto flu 22 Constipation 23 Alcohol and Keto 24 Benefits of the Keto diet 27 How to get ready 28 Go over your pantry 29 You might think that fats are bad as we have this image of fat foods to be greasy. However, the truth is that most fats are good and are very important to our health. Also, fats are the most efficient source of energy as 1 gram of fat has around 9 calories. In comparison to carbohydrates and protein it has double the amount, as protein and carbs have only 4 calories per gram. If you would mostly eat protein and fat by greatly reducing your daily intake of carbs, your body would adapt and start to convert all of that fat and protein, as well as the fat you have stored, into ketone bodies – ketones for energy. This whole metabolic process is called ketosis. About fats 5 ` KETOGENIC DIET GUIDE FOR BEGINNERS 6 It might sound shocking at first but it is already proven by dieti- cians that one of the most beneficial ways to lose weight is to main- tain a low-carb, high-fat diet. Most importantly, according to an increasing number of studies, the keto diet helps to reduce risk factors for diabetes, stoke, Alzheimer’s, heart diseases, epilepsy, and more. Also, keto diet is mainly combined from fresh whole foods namely: meat, veggies, fish, and healthy fats and oils by also reducing processed and chemically treated foods. On this diet you can enjoy all the natural and tasty foods for the long – term. Could you have ever imagined that there is the diet that encourages you to eat bacon and eggs for breakfast? Studies consistently showcase people who lose more weight, improve energy levels throughout the day and stay satiated longer and this is by being on the keto diet! All of these effects, such as increased satiety and higher energy levels are mostly attributed to calories that come from fat, which is slow to digest and calorically dense. Because fat is harder to digest, it is very common amongst keto dieters to consume fewer calories and eat not as often as when being fueled by carbohydrates. Low carb high fat ` KETOGENIC DIET GUIDE FOR BEGINNERS " The way you eat is a reflection of the respect you have for youself " 7 ` KETOGENIC DIET GUIDE FOR BEGINNERS When you eat a lot of carbs or carbs are involved in your diet, your body is in a metabolic state of glycolysis, which means that your energy comes from blood glucose or in other words sugar. When being in this state, your blood glucose spikes higher levels of insulin every time you eat. This process blocks your stored fat from releasing as carbs take over the fat and the fats stays in your body. On the other hand, when being on a high-fat, low-carb diet, your body is in a metabolic state called ketosis. In this state your body breaks down all the fat into ketones which become your primary source of energy. This whole process becomes totally natural. When your body is low on carbohydrates, it starts looking for new sources of energy and in this case it takes fat as fuel. Most cells in your body use ketones and glucose for fuel. For cells that can only take glucose, like parts of the brain, the glycerol derived from dietary fats is made into glucose by the liver through gluconeogenesis. Getting into ketosis 10 ` KETOGENIC DIET GUIDE FOR BEGINNERS The biggest challenge is to stay in nutritional ketosis all the time. If you are just starting now, it might take you a few weeks to become fully adapted as it is very easy to get the wrong snack and get back to carbs as your primary source of energy. Once you become keto-adapted, glycogen (the glucose stored in your muscles and liver) goes down, your muscle endurance increases, you carry less water weight, and overall you become more energetic. As mentioned before it is hard to start and it is very possible you will kick yourself out of ketosis by eating too many carbs, yet getting back into the keto state will be much easier and will take less time when you are keto-adapted. The good part that you might like is that once you are keto-adapted, you will be able to eat up to 50 grams of carbs per day and still be able to stay in the keto regime. 11 ` KETOGENIC DIET GUIDE FOR BEGINNERS 12 It is a very common question amongst diabetics if they can be on keto diet. If you have diabetes too you should not worry, as for type 2 diabetes the keto diet can help you to reverse the condition and for type 1 diabetics, it can greatly improve blood sugar control. Of course, do not jump straight into it and always consult with your doctor before starting a low-carb diet, especially if you have the type 1. The reason is that when you start a keto diet and take medications at the same time, you may need to immediately decrease your doses. A trial after a consultation with your doctor might be the best option as they could be able to track your blood glucose levels and insulin doses. In addition to that, if you are a type 1 diabetic, you should consumer over 50 grams of carbohydrates per day to prevent ketoacidosis. Ketoacidosis – toxic metabolic state which happens whenthe body fails to regulate ketone production, that results in a severe accumulation of keto acids, which causes the pH of the blood to decrease dramatically, by making your blood more acidic. Most common triggers for ketoacidosis are type 1 diabetes, extreme starvation, and alcoholism. Other than for type 1 diabetics, ketoacidosis rarely occurs. The chart is for your reference to understand the content of carbohydrates of the most commonly eaten foods. Keto diet and diabetes ` KETOGENIC DIET GUIDE FOR BEGINNERS KETOGENIC DIET GUIDE FOR BEGINNERS ERUIT/ FRUIT JUICES ® Keto Cycle * Use a Food $cale to measure carbohydrate content of fruit per amount (oz.) Food FRESH FRUIT Apple Small Medium Large Apricots Applesauce Banana 1 medium 1 large Berries Cantaloupe/Honeydew Flesh/no skin Cherries Clementine Grapefruit Grapes Kiwifruit Mandarin Oranges Small Medium Papaya Medium Peaches Plum Pear Pineapple Strawberries Watermelon CANNED FRUIT (check the labell) DRIED FRUIT Apricots Prunes Raisins Amount 402°" 6 oz Boz 1 medium (202) *£ cup unsweetened 5 oz 702 1 cup loz 1 cup (cubes) 10 pieces 1 medium (3 oz) %4 fruit 15 pieces 1 medium (3 oz) 1 small (3 02) 1 (Sozwith skin) 1 (702) *£ cup (cubed) 1 (with skin) 1 medium (4 oz) 1 small (2 oz) 1 medium (6 oz) 1 thick slice (3 oz) 1 cup [sliced) 3 large (2 oz) 1 cup cubes 8 halves (1 02) 3 medium 2Tbsp. 15 Carb grams 15g 15g 15g KETOGENIC DIET GUIDE FOR BEGINNERS FRUIT JUICE Apple juice Grape juice Orange juice Vegetable juice MILK / YOGURT Food MILK Whole, low-fat or skim Chocolate milk Soymilk (plain) YOGURT Yogurt (plain) Yogurt (light) Yogurt with fruit CONDIMENTS / SWEETENERS Food SUGARS Table sugar Honey Jam or preserve Syrup, Regular Syrup, Light CONDIMENTS BBQ sauce Ketchup Spaghetti sauce Cranberry sauce FAST FOODS * Ask for nutritional information where you buy/eat fast food New York style pizza 402 (1/2 cup) 402 (1/2 cup) 402 (1/2 cup) 402 (1/2 cup) Amount 8oz [1 cup] 8 0z Boz 8 oz (1 cup) Boz Boz Amount 1 Tbsp ltsp 1] Tbsp 1] Tbsp 1 Tbsp 1 Tbsp 1 Tbsp/ 1 pkt “a cup Va Cup 1 slice 16 ® Keto Cycle 159 12g 69 Carb grams 129 269 8-10g 12-149 16-20g 32-40 9 Carb grams 15g 69 15g 159 79 69 sg 109 259 459 " Your diet is a bank account. Good food choices are good investments. " 17 ` KETOGENIC DIET GUIDE FOR BEGINNERS It makes sense that if fat has more calories, you should eat less food, yet the amount of daily calories you should eat stays the same depending on a few factors: • Current lean body weight (total body weight minus body fat) • Levels of activity (are you active during the day or you mostly sit) • Workouts? What sort of workouts? • How many hours per week do you participate in physical activity? • What is your goal? To lose weight, maintain weight or gain muscle? To find out more about how many calories you should intake, you can use this ketogenic-based macro calculator: However, unlike with other diets, you do not need to specifically measure your daily calorie intake very precisely. Daily calorie intake 20 ` KETOGENIC DIET GUIDE FOR BEGINNERS 21 Water is crucial when being on the keto diet, especially in the beginning and the consequence of that is more visits to the toilet which are totally normal. This will happen as you will clean yourself out of processed foods. Processed foods have a lot of added sodium, and the sudden change indiet will cause an instant drop in sodium intake. In addition to that, by reducing the intake of carbs you will reduce your level of insulin, which in turn sends a message to your kidneys to release excess stored sodium. Between restricting your body from sodium intake and getting rid of stored sodium, your body will begin to remove much more water than usual and end up low on all the necessary electrolytes. When this happens, you might feel fatigue, coughing, sniffles, headaches, nausea and irritability. This state is very often called “keto flu”. However, it is not an actual virus and you should not be scared. Nutrients ` KETOGENIC DIET GUIDE FOR BEGINNERS Most of the people who experience these symptoms get scared and go back to eating carbs, when in actuality you should wait for one or a few days as what actually happens to your body is that it gets rid of all of the sugars, high carbs, processed foods and is readjusting so it can use fat as fuel for energy. If you do not want to feel these symptoms, just try adding more sodium and electrolytes to your diet. Foods containing electrolytes: Keto Flu Potassium Magnesium Calcium Phosphorus Chloride avocado nuts dark leafy greens (such as spinach and kale) salmon plain yogurt mushrooms nuts dark chocolate artichokes spinach fish cheeses leafy greens broccoli seafood almonds meats cheeses nuts seeds dark chocolate most vegetables olives salt seaweed 22 ` KETOGENIC DIET GUIDE FOR BEGINNERS 25 Top 5 Keto alcoholic drinks (1 glass) 1 2 3 4 5 Champagne or dry sparkling wine Dry wine – red or white Vodka & Soda Water Dry Martini Whiskey 1 grams of net carbs 2 grams of net carbs 0 grams of carbs 0 grams of carbs 0 grams of carbs ` KETOGENIC DIET GUIDE FOR BEGINNERS 26 In short, small amounts of low-carb alcohol are fine, but if your weight loss stalls or you still have concerns with your metabolic health, consider abstaining, at least for now. ` KETOGENIC DIET GUIDE FOR BEGINNERS The Keto diet is known for being a fast way to lose weight but research suggests that there are many other possible benefits with this diet. Many people have reversed or improved all sorts of health problems by switching to it. Here are some general benefits of following The Ketogenic Diet: • improves memory and increases energy efficiency • lowers blood sugar levels • muscles are then more likely to grow and repair better • better sleep and mood • improves skin • slows down aging • relieves migraines • reduces appetite How The Ketogenic Diet Benefits Us All 27 ` KETOGENIC DIET GUIDE FOR BEGINNERS 30 This is the list of all the basics that will help you when you shop for keto-friendly meals and snacks: Water, coffee, tea All spices and herbs Sweeteners Lemon and lime juice Low-carb condiments like mayonnaise, mustard, pesto, sriracha Broths Pickled and fermented foods Nuts and seeds ` KETOGENIC DIET GUIDE FOR BEGINNERS 31 It is fine to buy any type of meat when being on keto, it is totally your preference of choice. Most importantly you should start eating (if you did not before) all of the fat the meat has and the skin on the chicken. All of the fishes and seafood is totally fine as well, apart from farmed fish, try to avoid that. Eggs will become your best friend, you should start loving them if you did not before. Meats All of the vegetables are okay apart from potatoes, yams, corn and legumes like beans, lentils and peas. Veggies Shopping ` KETOGENIC DIET GUIDE FOR BEGINNERS 32 We said previously to get rid of the fruit, yet if you eat a small amount of berries every day it will not harm your ketosis as long as you consume only 5 percent of carbs per day. Try to avoid anything other than berries. Fruit Everything that is unsweetened and does not have a lot of carbs is fine. Try avoiding milk, skim milk, sweetened yogurts and any flavored, low-fat, or fat-free dairy products. Dairy Avocado oil, olive oil, butter, lard and bacon fat are great for cooking and consuming. Just make sure to avoid oils that are labeled with “blend” as they usually contain only a small amount of healthy oils. Fats and oils ` KETOGENIC DIET GUIDE FOR BEGINNERS