Ketogenic or keto diet and answers to its 16 common questions

1- What is the standard ketogenic diet?

The keto diet (keto, keto, ketogenic diet, low carb diet) is a diet plan where you eat low carb, moderate protein, and high fat.. Cutting carbs puts the body in a state called ketosis.. This helps burn stored fat... you do.

2- How many types of ketogenic slimming diets do we have?

• Standard Keto Diet (SKD): This weight loss diet is 70% fat, 10% carbs, and 20% protein... meaning you'll get moderate protein, high fat, and low carbs with this meal plan.
• Keto weight loss diet with high protein: This weight loss diet program is also based on getting more fat (60%) and protein.... In this diet, you will get more protein (35%) than the standard type.
• Targeted Ketogenic Diet (TKD): This diet allows you to add carbohydrates to your diet during exercise.
• Cyclic Ketogenic Diet (CKD): In this diet, you periodically eat more carbohydrates.

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3- What are the benefits of the main keto weight loss diet?

On the reputable medical site Medical News Today, you can read the benefits of the keto weight loss diet as follows:

causes effective weight loss.

It can improve the health of the cardiovascular system.

It is effective in reducing and treating acne.

Reduces the risk of some cancers.

It is effective in reducing symptoms of polycystic ovary syndrome in women.

It is effective in improving seizures.

Supports the functioning of the brain system.

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4- What are the disadvantages of the ketogenic diet?

Nutritionists refer to the side effects of the keto diet as the "keto flu"... These side effects are common in the early days of a weight loss diet, as the body tries to adjust to a new energy source.

• Headache
• Decreasing the ability to do sports activities
• fatigue
• Constipation
• Lowering blood sugar
• vomiting
• Nausea

In the long run, you may also face the following problems:

• Increase of fat in the liver
• decreasing vitamins and minerals
• increasing the risk of kidney stones
• Increasing the level of protein in the body

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5- How many days is the ketogenic diet?

To determine the duration of the keto diet, you should consult a nutritionist so that the duration is determined according to your conditions.... Whether the 7-day ketogenic diet is right for you or the 21-day diet depends entirely on the general health of the body, underlying diseases, age, etc. But overall, 14 days is a reasonable time for this weight loss diet.

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6- How long does it take to enter the ketosis stage?

Most people enter the ketosis phase 2 to 4 days after starting the diet... Factors such as exercise, diseases, age, initial weight, adherence to diet, body metabolism, the amount of carbohydrate, fat and protein consumption affect it... Weight loss in the early days is related to water excretion (urine and sweat)... 10 kg weight loss in a month!

7- How much weight will I lose with the ketogenic diet?

The amount of weight loss on the ketogenic diet is different for each person....but most people experience more weight loss in the first day and weeks, so a 1-2 kilo loss per week is not far from expected.

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8- How to get a ketogenic diet?

To start this weight loss diet, pay attention to the following points:

• Research what foods you can or cannot eat while on the diet.
• Check how well your body adapts to fat intake... You can assess this by making small changes to your diet.
• In this diet, have a correct view of protein consumption.... One of the misconceptions about the ketogenic weight loss diet is that consuming a lot of protein is completely free.
• Each weight loss program requires special cooking... Do you have time for yourself?
• This weight loss diet is not suitable for everyone, are you in this category?

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9- Is the ketogenic diet suitable for me?

The ketosis stage is suitable for some people and endangers the health of some.... Remember one important thing... The slimming diets you see on the Internet offer a one-size-fits-all recipe.... While to start any kind of slimming diet and even obesity diet, you must first consult a specialist doctor so that he has accurate information about your general health status.... Diets are prescribed according to your health condition

In general, the keto diet is not recommended for people who suffer from kidney, pancreas, thyroid and gall bladder diseases.. For more information and guidance, visit the best nutritionist in Tehran and other cities.

10- Why don't I lose weight with keto diet?

The most important reason is that you haven't entered the ketosis phase....When the carbohydrates are not reduced enough, the entry into the ketosis phase is also impaired, which is why you are not losing weight on this diet.

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11- Is the ketosis phase the same as ketoacidosis?

Diabetic ketoacidosis is one of the serious complications of diabetes that causes fainting and death...Not receiving insulin, not eating food, and the body's reaction to insulin causes this problem.... Meanwhile, in the ketosis stage, fat is converted into ketones and the body uses it as fuel.... Ketones are chemicals that are released in the body after being broken down..

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12- What is the ketogenic diet food pyramid?

• Level 1: Keto-friendly and low-fat fruits....Serving size: a handful a day.
• Level 2: high-fat and low-carb dairy products... Consumption: 1 to 2 units per meal.
• Level 3: Low-carb vegetables and high-fat fruits,1 to 2 handfuls per meal.
• Level 4: Small cuts of meat and seafood with less than 40% fat... 1 to 1.5 times the size of a palm per meal (only when the fattier options listed below are not available.)
• Level 5: Fatty meat, eggs and fatty fish (more than 50% fat)... 1 to 2 times the size of the palm.

13- What foods should and should not be consumed in a ketogenic weight loss diet?

Must:

• Fatty fish such as salmon, salmon, tuna and mackerel
• Red meat, steak, chicken and turkey
• Egg
• Dairy products such as butter and heavy cream, unprocessed cheeses such as cheddar or mozzarella.
• Nuts and nuts such as walnuts, almonds, flax seeds, chia seeds, pumpkin seeds, etc.
• olive oil and avocado oil
• Spices such as salt, pepper, spices.
• Low-carb vegetables such as tomatoes, onions, peppers, etc.

Do not:

• Starchy foods such as rice and pasta
• Types of sweet foods such as soft drinks and fruit juices, ice cream, cakes, chocolates and candies...
• Types of fruits except some types of berries such as strawberries....
Legumes such as lentils, peas and chickpeas
• Tuberous vegetables such as: potatoes and carrots.
• Products such as low-fat mayonnaise, salad dressing, barbecue sauce, honey mustard, ketchup, etc.
• sugar-free diet foods such as syrup and pudding.
• Alcoholic beverages

For better guidance, you can consult a nutritionist through consultation.

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14- What diseases is the ketogenic diet useful and harmful for?

15- How to get out of the ketogenic diet?

To exit the keto diet, gradually reduce the consumption of fats and instead increase the consumption of protein and healthy carbohydrates such as fresh fruits and whole grains.

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16- What is the difference between ketogenic weight loss diet and Atkins diet?

The main difference between the Atkins weight loss diet and keto is in the amount and manner of carbohydrate consumption.... In the Atkins diet, you gradually increase the consumption of carbohydrates, but in the Keto weight loss diet, the consumption of this type of food is at its lowest.

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Last word

Low carb diets such as the ketogenic weight loss diet can be beneficial for the short term.... This diet originally had only a therapeutic purpose and was later considered a weight loss diet...

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