Ketogenic Diet Plan: A Basic Guide To Healthy Diet Plan

February 10, 2017

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The ketogenic diet plan is a perfect combination of high-fat, low-carb, and sufficient protein, which is exactly used in the medical condition of epilepsy in children. Whenever we consume high-carb food, our body begins the production of glucose and insulin altogether, which makes this diet to primarily focus on burning fats and converting the carbohydrates into glucose which in turn helps in providing energy to the body. This diet is best in the case of the proper functioning of the brain. To be precise, a keto diet helps your body in the production of ketones in the liver to be used as an energy source.

A Perfect Ketogenic Diet Plan

We all are aware of other diet plans like Atkins diet, or an LCHF diet (Low-Carb, High-Fat) to stay fit and healthy. The only difference is that protein is prohibited from a keto diet. It is mainly focused on the benefits such as weight loss, fitness, and mental health.

1Understanding The Whole Process of Ketosis

Ketosis is a process which mostly occurs when your body is not having ample amount of glucose to convert into energy. The fats stored in your body is then broken down to produce energy which results in the production of energy molecules which are known as ‘ketones’. This is an alternative method of generating energy when there is a shortage of glucose molecules in your body.

The whole process of ketosis starts from the liver, where the production of ketones take place. When the liver breaks down the stored fat, chemical compounds like glycerol and fatty acids get released. The fatty acids are further broken down into ketogenesis and acetoacetate. These keto molecules are then used for body and brain functioning.

The brain needs glucose for its functioning, it can’t fully depend on fats. In a keto diet, the body fueling gets dependent on fats only. Thus, making the insulin level go low and drastic increase in the fat burning process. It is good when you want to get rid of the stored fats in your body but it comes with effects that you might don’t want to be a part of this diet plan.

2What To Eat According To This Diet Plan?

The key point of the diet is to limit the carb diet up to 50 grams per day (ideally, it is 20 grams per day). The less carb in your diet gives effective results. For this, you need to avoid sweet sugary food and even the food which contain starch such as potatoes, rice, pasta, and white bread. So, switch your meal to keto recipes for best results.

Remember, you need to strictly consume low-carb diet, with high-fat foods which are also not high in protein.

Ketogenic Diet = 10% Energy From Carbs + 15% Energy From Protein + 70% Energy From Fat

3Various Ketogenic Diet Plans

You can follow any ketogenic diet plan from the following ones but the last two diet plans are healthy and easy to follow.

1. 7-Day Ketogenic Diet Plan

Opting for a 7-day plan is easy but to follow the very strict diet throughout a week is tough.

2. 14-Day Ketogenic Diet Plan

The 14-day keto diet plan is a short time and has a strict meal plan to follow. Only then you can see the results.

3. 30-Day Ketogenic Diet Plan

This 30-day course of diet plan is covered in a span of a month. The ketogenic diet plan will be the breakdown in a month to give proper and convincing results.

4Benefits of Ketogenic Diet

This diet plan is having various benefits associated with it.

1. Weight Loss

Weight loss is one of the obvious results which comes with this diet plan. A number of studies suggest that amongst all the diet plans, keto diet plan is the most efficient one in weight loss process.

2. Good For Type 2 Diabetes

It can reverse the type 2 diabetes as it helps in cutting down the sugar from your body. But before you begin with the diet, once get in contact with your physician regarding this.

3. Mental Health

The replacement of sugar level by ketones consumption makes your brain work more functionally. It helps in increasing your mental performance.

4. Physical Fitness

The fueling molecules generated during keto diet provides energy for a longer period of time, which might last up to several weeks, and sometimes for months. While the energy provided by glycogen only stays for a couple of hours.

5. Epilepsy

Keto diet is considered as one of the efficient and proven medical therapy for epilepsy since the 1920s. Previously, it was subjected to children only but after its successful test on adults, it is helpful for treating epilepsy in children as well as in adults.

6. Other Benefits

The ketogenic diet plan is also beneficial for improvement in metabolic syndrome, acne, Alzheimer’s and Parkinson’s disease, cancer, and migraine.

5Whom Should Not Do?

Most of us are qualified to follow this diet plan. But there are three conditions when you should not follow this diet plan.

1. Diabetic Medication

A ketogenic diet with diabetic medication can increase the chances of reversing your type 2 diabetes medical condition. This diet can increase the sugar level in your body by turning it to type 1 diabetes. At last, you will be needed to cut off from your insulin doses. So, before you start your keto diet plan once consult your physician.

2. High Blood Pressure Medication

High blood pressure medication and keto diet together can convert your medical condition of high BP to low BP. Just make sure you don’t mix up these two conditions on your own.

3. When You Are On Breastfeeding

The diet plan when followed post pregnancy can give visible results in weight loss. But this breastfeeding period is neither healthy for you nor for your baby, to begin with, the ketogenic diet plan. You both need sufficient vitamins and nutrients to stay healthy.

A ketogenic diet is the one when followed strictly shows visible and outstanding results. All you need to understand that what is it, who is it beneficial for, and the exact diet plan. Keto diet is the best weight loss diet. And then, just follow the diet plan to stay healthy and fit.

Tiru Dehariya