What is the Standard Ketogenic Diet, and how can you use it to lose weight? Even after many years of research on Food and Nutrition and a far more extended conflict and uncertainty period, Coronavirus (COVID -19) has blocked all activities and socialization. Many people are eager and showing anger, but yet a diet plan can change your life; the Keto Diet can boost your immune system, burn fat, and extend your life expectancy.
The Keto diet contains high-fat content, moderate protein, and low carbohydrate. It has the best qualities of many other diets: the Atkins, Low-carb, Veganism, Gluten-free, and Low-calorie diet. The Keto Diet regulates the process known as Ketosis by replacing carbohydrates with fat as the primary energy source.
The lower carbohydrate consumption puts the body into a metabolic state. When the process of Ketosis starts, it creates energy by burning fat. It provides power to brain cells. The Keto Diet also reduces blood sugar levels. But it has some side effects like Keto Flu and higher cholesterol levels.
The 4 Types of Ketogenic Diets
A standard keto diet contains high-fat content (75%), moderate protein (20), and low carbohydrate (5%).
Foods Recommended for Ketosis:
The best foods for the Standard Ketogenic Diet are avocado, fatty fish, olive oil, poultry, eggs, butter and cream, cheese, nuts, spinach, swiss chard, mackerel, pumpkin seed, and healthy fats. Here is a complete list of the foods, nutrients, and quantities recommended:
|1.||Seafood||fish is rich in B vitamins, potassium, and selenium, yet virtually carb-free
|2.||Green Leafy Vegetables||vitamin C, k, fiber, and nutrients
|3.||Cheese|| cheese provides 1 gram of carbs, 7 grams of protein, and 20% of the RDI for calcium
|4.||Avocados||high fiber, fat, and contain 9 grams of carbs
|5.||Meat and Poultry||contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium, and zinc
|6.||Eggs||less than 1 gram of carbs and fewer than 6 grams of protein
|7.||Coconut Oil||Healthy fats that reduce waistline
|8.||Plain Greek Yogurt and Cottage Cheese||5 grams of carbs and 11 grams of protein, cheese provides 5 grams of carbs and 18 grams of protein
|9.||Olive Oil||Healthy fats and contains antioxidants known as phenols
|10.||Nuts and Shells||high in fiber, which can help you feel full and absorb fewer calories
|11.||Berries||loaded with nutrients, fiber and provide you carbohydrates 5-10 carbohydrates
|Other foods – butter and cream, Shirataki Noodles, Olives, Unsweetened Coffee and Tea, Dark Chocolate, and Cocoa Powder
Here, Certain Nutrients Are Used to Facilitate the Process of Ketosis.
- MCT Oil
- Omega-3 Fatty Acids
- Vitamin D
- Digestive Enzymes
- Exogenous Ketones
- Greens Powder
- Electrolyte Supplements or Mineral-Rich Foods
Foods to Avoid:
Magnesium-rich food like beans and fruits consists of more carbs, so they’re not recommended.
- Sugar-free diet food.
- Sugary foods
- Grain and starch
- Root vegetable and tubers
- Low-fat diet
- Some sauce and condiments
- Beans and legumes
- Processed food
- Unhealthy fats
Benefits of the Standard Ketogenic Diet
Weight loss: The Keto Diet is the most popular diet for weight loss; carbohydrates are the primary glucose source in the body. Whenever you eat high-carb foods, more glucose is in your body.
But the human body needs low glucose to work effectively. Ketones that are produced through Ketosis is the primary substance required by the body. If you want to lose weight, then eat low carbs. The low-carb diet is gut-friendly and fiber-rich.
Reduce appetite: Ketosis enables you to feel less hungry. The ketosis process begins when your body has less than 50-gram of carbs available for energy. When carbs are low and Ketones are available, it leads you to feel less hungry.
Low blood sugar level: studies prove that cutting carbs lowers both blood sugar and insulin levels drastically. Low-carb and Ketogenic diets can help people with diabetes and insulin resistance, affecting millions of people worldwide.
The Side Effects of the Standard Keto Diet
High cholesterol: The Keto diet can increase the body’s cholesterol levels because the liver produces lower triglycerides, which may increase HDL and LDL.
The Keto-Flu: The Keto-Flu is a collection of symptoms when the body reaches Ketosis. The following symptoms are typical: diarrhea, nausea, constipation, fatigue, headache, and sugar cravings. The symptoms commonly start after getting on a Keto diet plan and last from one week to one month.
The Best Exercise for the Standard Keto Diet
Running or walking: Running or walking are types of cardiovascular exercises. Their benefits are losing weight, decreasing belly fat, boosting the immune system, ratcheting up stamina, strengthening the heart, and preventing and managing chronic conditions. If you want to lose weight faster, then running will be better than walking. Walking with a vest helps you lose weight if you can’t run due to health reasons.
An Elliptical Machine: It is the best exercise machine for cardio exercise, boosts stamina, burns belly fat, reduces the stress on joints, and maintains balance. You can perform two types of workout plans, for example, high-intensity interval training and cardio workout.
Bi-cycling: It can decrease belly fat, heart disease, cancer risk and improve leg fitness, lung health, and mental health. Bi-cycling is an indoor and outdoor exercise that is also gentle on the ankles, knees, and hips.
Try These Focused Abdominal Exercises on Getting Better Results with the Standard Keto Diet.
The captain’s chair leg raises: It looks like a large chair with no seat. The captain’s chair leg raises use a padded backrest, padded horizontal supports for the arms, and supports for your feet. It singles out the ab muscles and strengthens your core for stability.
Exercise ball crunch: It targets the rectus abdominis; it can help you create a 6-pack once you have eliminated most of your stomach fat. The exercise ball crunch also stabilizes the entire core and increases the range of motion. Also, check out the Targeted, High-Protein, and Cyclical Keto diet articles mentioned in this article.
Try the best Keto calculator to better plan your Keto diet:
Heightmeters (e.g. 1.76 meters = 176 cm)
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
|Calories to consume:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
|Calories to consume:||2231||kcal|
|Your fat intake should be:||206||grams|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|