in this article you will about to write on full keto diet explanation and plan of food recipes for beginners. according to Google's 2019 year search report; keto diet is one of the top diet plans.
keto diet explained for beginners
keto or ketogenic diet is most popular type of diet, means "low-carb, high-fat" may be moderate-protein diet.
to know what is keto diet exactly, "ketogenic diet is to eat high fats and lower carbohydrates and sugars" so that the body systems depend on fats and lipids to burn for getting energy.
Some one may ask How many calories should I eat on keto diet ?
keto diet calories
calories on keto may vary from one toanother but according to guides, the
number of calories on keto diet is about;
- 70-80% fat of daily calories.
- 10-20% protein of total calories.
- 5-10% carbohydrate of calories.
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| keto diet calories |
To eat 2000 calories you should divide it to 165g fat, 40g carbohydrate and 70g protein.
after 1-2 week of going on keto diet your body will a phase called ketosis.
ketosis of keto diet
during metabolism there's many processes, ketosis one of these processes. when body have no enough glucose to burn; ketosis happen as, body depend on fat stored in it to burn and getting energy to do different body processes, you can start keto diet without gallbladder reaching ketosis without any problem
the result of ketosis is ketones "small molecules within body". any person can use keto diet to reach ketosis.
ketones leaves body by the urinary system which indicate ketosis.
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| keto diet ketosis |
ketones leaves body by the urinary system which indicate ketosis.
- small amount ketones in urine ➡️ ketosis process "fat break down".
- large amount ketones in urine ➡️ may be poison for body result in ketoacidosis.
Different types of keto diet
4 types of keto diet is present, the most common types is standered, targeted, cyclical and high protein keto diet. here the summarizes of different types of ketogenic diet. variations have been developed to keto diet making the diet more flexible and easy to go on. the differences between four types of ketogenic diet are fat and carbs consumption and value.
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| types of keto diet |
standered keto diet plan (SKD)
the most popular type of keto diet, here you focus on protein and fat more than carbohydrate and sugars.
the recommended ratio is:
🔺fat and lipids : 75%
🔺proteins : 20%
🔺carbohydrates : 10%
your body need to burn fat by metabolism for energy and fuel. the total carbs will be very low are about only 50 gm per day.
keto diet foods ind standered plan is :
(fatty fishes, butter, avocado, olive and oils)
proteins may be about 100 gm per day. this all keto diet what to eat.
cyclical keto diet plan (CKD)
if you afraid of keto diet plan, cyclical type of keto diet is very recommended for you. in this keto type you are in cycle several times you eat low-carbs keto plan following by periods of high-carbs plan.
the ratio of low-carbs plan (keto on periods) is :
🔺fat and lipids : 75%
🔺proteins : 20%
🔺carbohydrates : 10%
the ratio of high-carbs plan (off periods) is :
🔺fat and lipids : 25%
🔺proteins : 25%
🔺carbohydrates : 50%
cycling is useful for people to be on ketosis and be off ketosis, the off periods may at holydays.
the recommended keto foods is:
(dairy products, starchy foods, fruits)
targeted keto diet plan (TKD)
keto type for active and atheletes more recommended and best for them. before you do exercis your body needs carbohydrates for roughly intense exercise, so you take about 25-35 gm carbs before exercising.
the recommended ratio in targeted keto is:
🔺fat and lipids : 65%
🔺proteins : 20%
🔺carbohydrates : 15%
the carbs you add are ready to be consumed during your exercise.
High-Protein Keto Diet Plan (HPKD)
in this keto diet plan you will increase the protein intake to about 130gm, for this reason it is easy to follow this modified form of keto diat plan.
the recommended ratio is:
🔺fat and lipids : 60%
🔺proteins : 30%
🔺carbohydrates : 10%
this higher level of protein may not in ketosis, so it is different to the standard type of ketogenic diet.
proteins also may convert to glucose and form energy for body systems and vital processes.
keto diet list of foods recommended
in your keto diet plan you will avoid high-carb foods and take low-carb and dense foods.
every one will ask what to eat on keto diet?
the answer will be divided into to parts which are :
▪️ highly recommended foods : containing less than 3 gm of net carbs of that food.
▫️ good recommended foods : containing 3-6 gm of net carbs of that food
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| keto diet food list |
seafoods, fishes and meats
▪️ highly recommended:
(lamb, hotdogs, chicken, sausage, bacon, organic meat, fatty and white fishes)
▫️ good recommended:
(crab, mussels, octopus)
dairy foods
▪️ highly recommended:
(heavy cream, ghee, butter, blue, buffalo mozzarella cheese, eggs)
▫️ good recommended:
(feta, cream cheese, whole milk, sour cream, greek yogurt)
produced foods for keto diet
▪️ highly recommended:
(greens; kale, collard, turnip, lettuce; endive, butter, iceberg , Asparagus, Avocados, herps, eggplant)
▫️ good recommended:
(blackberries, raspberries, broccoli, broccolini, cauliflower, cucumber, fennel, cabbage)
that's all highly recommended keto diet list of foods and what to eat.
free keto diet meal plan
here we will show you one weak keto diet meal plan with examples and recipes, try to make your days like our recipes and meals.
saturday
🔸breakfast ➡️ scrambled eggs (1g carb)
🔸lunch ➡️ keto salad (7g carb)
🔸dinner ➡️ keto pesto chicken (6g carb)
sunday
🔸breakfast ➡️ roll ups cheese (2g carb)
🔸lunch ➡️ keto caprese omelet (4g carb)
🔸dinner ➡️ keto meat pie (6g carb)
monday
🔸breakfast ➡️ keto fresh spinach with frittata (4g carb)
🔸lunch ➡️ keto no noodle chicken soap (4g carb)
🔸dinner ➡️ keto carbonara (9g carb)
tuesday
🔸breakfast ➡️ keto latte (1g carb)
🔸lunch ➡️ keto avocado, bacon, cheese salad (6g carb)
🔸dinner ➡️ pizza (5g carb)
wednesday
🔸breakfast ➡️ mushroom (5g carb)
🔸lunch ➡️ keto smoked salmon (1g carb)
🔸dinner ➡️ keto torttila, ground beef (8g carb)
thursday
🔸breakfast ➡️ keto pancakes with berries (2g carb)
🔸lunch ➡️ keto quesadillas (5g carb)
🔸dinner ➡️ keto asian cabbage (8g carb)
friday
🔸breakfast ➡️ keto packed bacon (4g carb)
🔸lunch ➡️ italian keto plate (6g carb)
🔸dinner ➡️ salmon with broccoli and cheese (6g carb)
is keto diet good for diabetics
we all know how to start keto diet but is keto safe for diabetic patient, The ADA not recommended this type for diabetics as keto diet is very-low carb, moderate-protein, high-fat diet may help a person with diabetes by supporting blood sugar but, dietry needs may vary from to another.
studies show that:
keto diet may protect people from diabetes who don't have it and keto help lose weight.
to summurise keto diet is pros and cons as it has benefits and side effects for diabetes
benefits of keto diet for diabetes
▫️ improve insulin sensitivity
▫️ lower medication dependence
▫️ improve HDL and good cholesterol level
▫️ decrease blood pressure
keto diet risks for diabetes
▪️ keto flu which like flu symptoms
▪️ bowel problems like conistpation
▪️ sudden leg cramps
▪️ risk of dyslipidemia
▪️ headache
▪️ bone fracture
▪️ kidney stones
keto diet with intermittent fasting
keto diet works sometimes like intermittent fasting work, and low-carbs diet make easier to practice intermittent fasting along with ketogenic diet.
mixing the intermittent fast with keto diet help you reach acidosis more faster than keto diet alone.
the faster way to start intermittent fasting on keto diet is eating from 12pm to 6pm and fast the day times.
do you want to know why you don't lose weight on keto intermittent fasting the answer is eating too many carbohydrates.
staying hydrated as you can taking zero carb, fat and protein tea, coffee and water.
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