Ketogenic Diet - How To Go Keto, Side Effects & Suitability. Ketogenic diets are very effective at achieving two common aims of diabetes control, lowering blood glucose levels and reducing weight. What is the ketogenic diet? A ketogenic diet is a very low- carb diet, considered to be when you eat a level of carbohydrate of around 3. This encourages the body to get its energy from burning body fat which produces an energy source known as ketones. The diet helps to lower the body's demand for insulin which has benefits for people with type 1 and type 2 diabetes. Note that it is important that you speak to your doctor if you are considering following the diet as precautions may need to be taken before starting. How a ketogenic diet works. On a ketogenic diet, blood glucose levels are kept at a low but healthy level which encourages the body to break down fat into a fuel source known as ketones. The process of breaking down or . There are a number of different types of ketogenic diet with variations in the level of carbohydrates and protein allowed in the diet and/or the amount of time someone is looking to spend in ketosis. Note that some of the types of ketogenic have been designed specifically for people that are athletes or are otherwise working out very hard and often. Benefits of a ketogenic diet. Ketone bodies produced from burning fat for fuel have been shown to have potent weight loss effects, help lower blood glucose levels and reduce people's reliance on diabetes medication. The diet has also shown evidence of having benefits on: Reducing high blood pressure. Reducing triglyceride levels. Raising HDL cholesterol levels (a good sign of heart health)Improving mental performance. Free Apps and Tools. Everything you need to make Atkins work for you—including meal plans, food lists, and detailed instructions-- is right here at Atkins.com and. Eating carbs that are high fiber, whole grain and nutrient dense can improve the health profile of programs like the Atkins Diet, though. In addition, the Atkins Diet. Read more about the benefits of ketogenic diets. In addition to that, there has been a lot of interest in therapeutic ketosis for other long- term conditions, such as cancer, epilepsy, Alzheimer's disease or dementia. Do I need to measure ketones? Significant weight loss and blood glucose control benefits can be derived from even a mild state of ketosis. There are a few methods you can use to measure the levels of ketones in your blood, urine or breath – each having their pros and cons. Tweet; A ketogenic diet works on the principle that when no carbohydrate is stored in the muscles for energy, the body will power itself using its fat stores as its. The Atkins diet and diabetes are closely linked, due to low-carb dieting being widely viewed as an effective way to control diabetes. Dr Robert Atkins is synonymous. A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years. Beginner's guide to healthy fats on a ketogenic diet: which to use and which to avoid. Side effects of a ketogenic diet. With every change in the diet comes an adaptation period. With a ketogenic diet, the adaption is significant as the body has to switch its fuel source from glucose to fat. When this happens, it is not uncommon to experience a collection of side effects called 'keto- flu'. This usually goes away within about four weeks. Ketosis and ketoacidosis (DKA)Diabetic ketoacidosis (DKA) is when someone with type 1 diabetes, or very late- stage, insulin- dependent, type 2 diabetes, can’t produce any insulin and make very high amounts of ketones without stopping to prevent an effective state of starvation, which can lead to that person becoming critically ill. Keto- adaption is a state, achieved through significant reduction of carbohydrate where the body changes from relying on glucose as its main source of energy to relying on ketones from fat burning. Ketosis should only be a danger to someone on insulin if they have missed a dose of insulin or they are rationing their food intake, and therefore their insulin doses, too severely. This is another good reason to ensure you have spoken with your doctor before starting the diet. Safety on a ketogenic diet. There is generally a lack of long- term studies into the safety and effectiveness of ketogenic diets and, this is why a doctor’s opinion is needed before starting the diet. There are a few groups of people for whom a ketogenic diet may not be suitable, or at the very least, warrants close supervision. These include pregnant women, children, people at risk of hypoglycemia, people with a very low BMI, and those with conditions that a ketogenic diet may exacerbate. Join the Diabetes Newsletter. What To Eat on a Ketogenic Diet . This means your diet is based mostly on fat, protein, and green vegetables which make up most of the carbs you eat but give you vital nutrition. Here is a list of some suitable foods for someone following a ketogenic diet: Any meat (such as beef, venison, pork, veal, lamb) in any just about any cut or preparation, though check the carb content of processed meat products like sausages and ensure you don’t buy anything cured with sugar or honey. Any poultry (chicken, turkey, quail, duck etc.). It is preferable to leave the skin on poultry to increase the fat content. Poultry must not be breaded or battered, but can otherwise be prepared any way you like, roasted, stir fried, deep fried, baked, grilled or barbecued. Fish and shellfish. They should be fresh – things like imitation crab meat often contain added carbs – and if you buy canned fish make sure it hasn’t been preserved with added sugar. Again, it must not be breaded or battered. Eggs. You will probably find that eggs become a staple when you are on a ketogenic diet. Cheese. Most types of cheese are suitable for a ketogenic diet, though they do contain some carbs, so make sure you include these in your daily carb count to ensure you stay below your limit. Vegetables. Vegetables will be the source of most of the carbs you eat, but you still need to choose the lowest carb vegetables with the best nutritional value. Green leafy vegetables are the best, such as spinach, all kinds of lettuce and cabbage, watercress, Brussels sprouts and kale. You can also eat broccoli and cauliflower, celery, cucumber, asparagus, bean sprouts, radishes and more, but must strictly limit you intake of sugary vegetables like peppers, onions and tomatoes, and avoid starchy vegetables like potatoes. Nuts can be eaten in moderation as a snack. Most kinds of oil, butter and cream can be used in cooking. Fresh herbs and dry spices can be used for flavor. Mayonnaise and oil based salad dressings are usually OK, but check the carb content on the bottle. Artificial Sweeteners such as Stevia and EZ- Sweets can be used in place of sugar. More meal ideas and an awesome Keto Snack List available on our Sample Ketogenic Diet Menu. Low. Carb. Dieting. Low Carb Snack List. More Ketogenic Diet Articles You Might Be Interested In..
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