KETO DIET PLAN: 2020

• Nuts and Seeds

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Nuts and Seeds are the richest sources of healthy fats and fiber during a keto diet. They are enriched with protein, and their oil products are enriched with fats having a meager amount of carbohydrates. Some of the keto-friendly examples of seeds and nuts are;

§ Walnuts

§ Pecans

§ Almonds

§ Hempseeds

§ Pumpkin seeds

§ Brazil nuts

Ketogenic Diet for Vegetarians

One of the practical and popular diets nowadays is the Keto Diet. Keto Diet is the diet having very high fat but low carbohydrates. The primary source of energy in the keto diet is fats rather than carbohydrates. In this way, a person’s metabolism is shifted towards the ketosis process. It is generally considered that a keto diet is only possible through intake of meat, poultry, or fish products as these contain a high level of fats. But actually, there are a lot of vegetable products that can be used as a food source for those wishing to follow the ketogenic diet. There are a lot of health benefits of a vegetarian ketogenic diet.

What is Vegetarian Ketogenic Diet?

The combination of vegetarian’s rules and ketogenic dieting refers to the vegetarian ketogenic diet pattern. Vegetarians are those people that avoid meat, and some may eat only eggs and other dairy products. In the ketogenic diet, we mainly reduce the carbohydrates and only contain food rich in fat. This low carb diet converts the metabolism to fats, and the energy is harvested from unwanted fats. There are various sources of fats for vegetarians like eggs, avocados, seeds, nuts, coconut oil, etc. A vegetarian diet is healthier than others because it can play a crucial role in weight loss and the prevention of many diseases.

Sources for Vegetarian Ketogenic Diet?

The following is a list of some products that are suitable for a Vegetarian Keto Diet:

· Low Carb Vegetables: -

There are many low carb vegetables are available that are the source of a high fat keto diet. Following are some examples;

§ Spinach

§ Cabbage

§ Cauliflower

§ Broccoli

§ Kale

§ Swiss chard

§ Mushrooms

§ Asparagus

§ Brussels sprouts

§ Green and red leaf lettuces

All the above vegetables have a very low level of carbohydrates and make them feel full. These also have much dietary fiber that is very helpful in the digestion of food.

· Plant Fats: -

Plants are another source of healthy fat. You can get plant-based fats from:

§ Coconut and its oil

§ Avocado and its oil

§ Olives and its oil

· Vegetarian Protein: -

Proteins can be sourced from plants also. The proteins can be sourced from:

§ Seitan

§ Tofu

Protein sources are sometimes rich in carbohydrates, but many plant proteins are low carb. Plant proteins are also a rich source of dietary fibers.

· Dairy: -

Other than meat and vegetables, the most abundant source of fats comes from dairy products. Milk, butter, and other dairy products are rich in fats and proteins and are an excellent resource for a vegetarian ketogenic diet.

· Berries: -

Berries are also a source of fats but have very low carbohydrates. Different kinds of natural berries are available like blackberries, strawberries, and raspberries. Berries are also a rich source of fiber that is helpful in the digestion process.

Nutrients Ratio in Keto Diet

Ketogenic diet also known as “keto diet” is the term used for a diet with high-fat level, moderate protein, and low carbohydrates. Keto diet forces the metabolism of the body to burn fats rather than carbohydrates. Under normal circumstances, our diet mostly contains carbohydrates. The metabolism mechanism of our body metabolizes the starches into simpler glucose. That glucose is then transported as a source of energy for every cell of our body. If the carbohydrates in our diet are limited, then our liver converts fat into the fatty acids which on metabolism produces ketone bodies. The ketone bodies are then used as a source of energy. This enhanced level of ketone bodies in our body is known as ‘ketosis’.

Recent studies have revealed that the keto diet has a lot of health benefits against several diseases, especially epilepsy in children and diabetes in adults. The ketogenic diet is also useful for weight loss and recommended by many doctors.

Mode of Action of Keto Diet

A keto diet is a low carb, high fat and adequate protein diet that has been explicitly designed and become popular in recent years. The most important feature of a keto diet is the production of ketone bodies that are principally β-hydroxy butane, acetoacetate, and acetone. These are the products of fatty acid oxidation in the liver. Ketone bodies are the alternative substance to glucose for energy production. Keto diet has prime importance nowadays as an application in the treatment of various disorders, especially epilepsy.

Metabolic Mechanism

The actual mechanism of action of the keto diet is not known. There are many hypotheses proposed for the possible explanation of the workings of a keto diet. A lot of changes occur in the brain and body due to a keto diet.

· The critical aspect of a keto diet is the lack of carbohydrates in the daily routine. The standard mechanism of the body is the metabolism of carbohydrates into glucose which is the first product for energy production. In keto diet, to compensate the energy needs, fatty acids are substituted as the fuel source.

· In the absence of glucose in the diet, the ketone bodies are synthesized by the oxidation of fats. This process is also known as ketosis. These ketone bodies are the principal method for energy production for the body.

· Mitochondria is the primary cell structure involved in the production of energy for body needs. In the keto diet, as there is a high concentration of fats, energy production is shifted to fats from carbs.

This shift of mechanism leads to various changes in the body. One of the most significant changes is that this shift can act as the anticonvulsants for epilepsy patients. The other critical applications of this change are weight loss, treatment of various disorders like diabetes and hypertension. Any extra fat stored around the abdomen is also burnt using the keto diet, which makes the body slim

Nutrients Ratio in Keto Diet

Keto diet contains very low levels of carbohydrates and a high level of fats. The ratio of fat to carbohydrate and protein by weight is 4: 1 in the Keto diet. For the classic keto diet, it is advised that the carbs should not be more than 15 grams, and protein is one gram per kg weight of the body, while fats fulfil all the remaining needs of the body. This can be only being achieved by using foods having high fats like dairy products and excluding starchy foods like vegetables, sugar, etc. from the diet.

Many dairy products including milk, butter, cheese, etc. contain long-chain triglycerides (LCTs) and a high level of fatty acids. The triglycerides that are made up of short chains of fatty acids known as medium-chain triglycerides (MCTs) are more ketogenic than Long-chain triglycerides (LCTs). One of the primary sources of MCTs is coconut oil. Many foods have a high amount of fats and low carbohydrates.

Keto Diet Plan

Diet routine which limits the net intake of carbohydrates to shift the metabolism towards fat. The net intake of carbohydrates is restricted to 20 grams per day. Many people adopt keto diet plans for different purposes. A lot of people shift to eating keto for weight loss. A proper keto diet plan is only devised by a doctor but there are many softwares available online that devised keto plans according to gender and age. Keto diet plans can be:

· Speed Keto Diet Plan:

It is a high-fat diet program to burn fat more quickly. Speed keto diet plan combines with intermittent fasting and an only meal is allowed one time a day. the primary point behind the speed keto diet plan is potential weight loss. But for the long term, the speed keto diet is unsustainable and may become unhealthy for some people.

· Vegetarian Keto Diet Plan:

Keto diet may consist of different kinds of food products involving meat products. But some people are vegetarian and dislike eating meat. A vegetarian keto diet plan is specially devised for vegetarians that are consisting of a diverse mix of fruits, vegetables, and grain that have high fat and low carbohydrates.

· Strict Keto Diet Plan:

Some people adapt keto diet plans for some time but they become unable to keep adopting the same condition. Strict Keto Diet Plan is designed for such people to get them into a state of ketosis. Macronutrients are tracked strictly to keep the intake of carbohydrates below 20 grams. Strict Keto Diet plan is not suitable for beginners. Beginners should adopt a lazy keto plan and then move towards the strict keto plan.

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· Milk Products

Dairy products are the most abundant source of fats, proteins, and minerals, especially calcium. Milk and its products are rich in fats and have very low carbohydrates, so they are keto-friendly. Here are some examples of dairy products that can be used on a ketogenic diet.

§ Butter

§ Cream

§ Cheese

§ Yogurt

· Fruits

Fruits are rich in carbohydrates, but there are still many fruits that have a low level of sugar and are keto-friendly. Eating fruit during the keto diet is vital as the fruits contain many essential minerals and vitamins necessary for the body rather than fats and carbs. Following are some keto-friendly low sugar fruits

§ Tomatoes

§ Blackberries

§ Raspberries

§ Blueberries

§ Strawberries

§ Coconut

§ Lemon

§ Limes

· Meat and Poultry Products

Meat is the most abundant source of protein. Fresh meat contains a lot of minerals and protein. Here are some meat products that are frequently used on keto diets.

§ Chicken

§ Beef

§ Venison

§ Lamb

§ Turkey

Keto Diet

Mode of Action of Keto Diet

Metabolic Mechanism

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Will Keto Diet Ever Rule the World?

Keto is everywhere; it's the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let's cut through the science, separate fact from fiction, and look at the benefits ofthe keto diet.

Benefit #1: Weight Loss click here to start your keto diet

Okay, so this one isn't so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

• The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or fewer carbohydrates. The high-fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings

• Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of "backup" energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.

Benefit #2: Brain Function click here to start your keto diet

A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It's a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose.

Benefit #3: Potential Cancer Benefits

One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth.

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