Ketogenic diet dos and don'ts

3 months ago

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Study time 4 minutes

These days, the ketogenic diet always has its fans....the main focus in this diet is to consume less carbohydrates..many studies show that this type of diet can play an effective role in weight loss. Ketogenic... In this article, we will answer these questions...

What is the ketogenic diet?...

Ketogenic causes a significant reduction in blood sugar and insulin levels... This diet has many health benefits in addition to increasing ketones...

Types of ketogenic diet

#### The standard keto diet is the most common type of this diet... In choosing the type of keto diet, you should get help from a nutritionist because everything depends on your goal of the diet and your physical condition. #### **Standard Ketogenic Diet (SKD):** This type of diet is very low in carbs, moderate in protein, and high in fat.. It typically contains 75% fat, 20% protein, and 5% carbs.. Most research has been done on this type of diet... #### **Cyclic Ketogenic Diet (CKD):** This type of diet includes periods of higher carbs, such as 5 days of ketogenic carbs in 2 days. #### **Targeted Ketogenic Diet (TKD):** This diet enables you to add carbohydrates while exercising.... **Ketogenic diet with high protein:** This diet is similar to the standard SKD ketogenic diet, except with more protein, the ratio is usually 60% fat, 35% protein, and 5% carbs..

Warning Remember to consult a nutritionist to avoid any side effects and choose the right diet.

Side effects of ketogenic diet

- **dizziness** - **Weakness and lack of energy (which can negatively affect sports activities)** - **Increasing hunger (causes sudden overeating)** - **creating sleep disorder** - **Nausea** - **Digestive complaints Many of these side effects can be limited by proper and principled planning and the consumption of mineral supplements... Ketogenic in some cases also changes the balance of water and minerals in the body... Therefore, adding extra salt to meals or taking mineral supplements will be useful in some cases.... Never take these things arbitrarily and ask for a doctor's opinion.

What foods should be limited in the keto diet?

Avoid high carbohydrate foods on a ketogenic diet... Here is a list of foods to reduce or eliminate on a ketogenic diet. Strawberries **Low-fat or sugar-free diet foods:** These foods are often high in carbohydrates and sugar alcohol.... **Unhealthy fats and alcohol:** Consumption of vegetable oils, all kinds of seasonings, sauces like mayonnaise and also alcoholic drinks...

Sugar with peanut butter Lunch: meat fried in coconut oil with vegetables.... Dinner: hamburger, egg and cheese.

Conclusion