Complete Keto Diet (Ketogenic) Guide: Everything About Low-Carb High-Fat
2024-12-27
1. What is Keto Diet?
Ketogenic Diet extremely restricts carbohydrates and uses fat as primary energy source. Consume 5-10% carbs, 20-25% protein, 70-75% fat ratio. State of producing ketone bodies in liver when carbs lacking and using them for energy is called ketosis. Generally enter ketosis when consuming under 20-50g carbs per day.
2. Keto Diet Effects
โ Rapid weight loss: Decreased insulin promotes fat burning, water excretion. โก Blood sugar stability: Helpful for diabetics. โข Appetite suppression: High satiety from ketones and fat. โฃ Increased energy: Stable energy supply. โค Enhanced cognitive function: Brain utilizes ketones. โฅ Cholesterol improvement: Increased HDL, decreased triglycerides. However, individual differences exist and long-term effects need more research.
3. Keto Meal Composition
Allowed foods: Fatty meat (pork belly, ribeye), fatty fish (salmon, mackerel), eggs, cheese, butter, coconut oil, olive oil, avocado, leafy vegetables (spinach, kale), nuts (almonds, walnuts). Restricted foods: Grains (rice, bread, noodles), fruits (banana, apple), root vegetables (potato, sweet potato), legumes, sugar, processed foods. Maintain under 20-50g carbs per day.
4. Keto Flu Management
Early ketosis entry (1-7 days) may show keto flu symptoms: headache, fatigue, dizziness, nausea. Management: โ Adequate hydration (3L+ per day). โก Electrolyte supplementation (sodium, potassium, magnesium). โข Adequate fat intake. โฃ Adequate rest and sleep. โค Gradual carb reduction. Most symptoms disappear within 1-2 weeks.
5. Keto Diet Precautions
โ Nutritional imbalance: Possible vitamin/mineral deficiency, consider supplements. โก Constipation: Fiber deficiency, eat adequate vegetables. โข Kidney/liver burden: Existing disease patients must consult doctor. โฃ Cholesterol: Some people see increased LDL, regular checkups. โค Social difficulties: Limited dining out. โฅ Long-term sustainability difficulty: Yo-yo risk. โฆ Exercise performance: Possible initial decline.
6. Keto Diet Success Tips
โ Meal planning: Plan weekly meals ahead. โก Macro tracking: Record carb/fat/protein ratios with app. โข Dining out strategy: Focus on meat and salad, sauce separately. โฃ Snacks: Cheese, nuts, avocado. โค Keto sticks/blood meter: Confirm ketosis. โฅ Community: Share info, motivation. โฆ Professional consultation: Consult nutritionist, doctor. โง Flexibility: Consider transitioning to low-carb after goal achievement.