Keto diet is one of the most popular and common used diets. It’s true, the same keto diet plan is very controversial too, but kept under the strict supervision of a doctor, this diet could be very efficient.
What is the goal and mechanism of ketogenic diet?
Keto diet acts like a “teacher” for your body: it has some clear rules: 65% healthy fats, 30% proteins and 5 % carbohydrates. It tries to rebalance your body, to teach it how to burn many of the fats and how to consider fats as the main fuel to burn. This diet has two phases: The Attack Phase and The Maintenance Phase. We mention there are some variations regarding those ratios and the distributions of healthy fats, proteins and carbs, but the differences are not too high.
The Attack Phase
The first step is “The Attack Phase”, which cannot last more than 2 weeks. Now, you must have 4 main meals, if possible close to these hours: 8:00 a.m., 11:30 a.m., 3:00 p.m. and 6:30 p.m. Now, there are allowed 1500 calories a day for women and 2000 calories a day for men.
The Maintenance Phase
After you’ve passed the first phase, there’s “The Maintenance Phace”, which cannot last more than 1 month. As far as the meals schedule, you should have also 2 meals, but the daily calories number is higher now: 2000 calories a day for women and 2500 calories a day for men.
“The Attack Phase” and “The Maintenance Phase” in Keto Diet – common recommendations that can increase the efficiency of this diet plan
Both in the “attach phase”, and in the “maintenance phase”, drink 1.5 litres of still water a day. Make sure you exercise regularly – at an intensity that fits your health and physical condition. For example, you could jog, walk, ride a bike, do yoga or Pilates.
Recommended foods vs. Forbidden foods in the keto diet, both phases
- meat (but not processed meat)
- dairy, eggs
- fats from oils such as: coconut oil, avocado oil, pumpkin seed oil, olive oil, grape seed oil, hempseed oil etc.
- seeds and dried fruit
- fruits and vegetables (not too much)
Of course, these have to be distributed according to that ratio: 65% healthy fats, 30% proteins and 5 % carbohydrates. Moreover, it would better if you could buy your meat, eggs and dairy from a clean, bio, local source.
- cereals and other cereal products (including cornmeal and polenta)
- soda drinks
- sweetened natural juices
The keto diet – benefits and risks
In the last years, the keto diet has been closely studied. The main benefits talk about losing weight, toning the body and a better overall health. A study published by Pubmed.com (you can read it here), says the people who kept the keto diet lost 2.2 more weight than the people who kept a different diet. Moreover, they also had better level of triglycerides and cholesterol.
The ketogenic diet could also have positive effects in other diseases such as diabetes, cancer, epilepsy or Alzheimer.
The keto diet risks refer mainly to those problems that can appear in the “attach phase” when the body is adjusting the changes. That’s why it is better to be supervised by a doctor who could prescribe you some vitamins and minerals depending on your needs and health state.
Some recipes ideas for the keto diet
Because we want to help those who could decide to keep the keto diet, or those who just want to eat healthy, here are some recipes that could fit into this food plan.
Under the guidance of the right doctor and with a little bit of patience, the keto diet can work out, especially it is not such a restrictive diet. If it could be appropriate for you, it depends only your medical history, health status and, of course, doctor’s recommendations.