What is the Keto diet?
It involves cutting carbohydrates intake from your diet and replacing it with high-fat intake. A person following a keto diet can only intake about 50carbs a day and not more than that. This whole process of ketogenic diet puts a human body into a metabolic state called ketosis (it occurs when a human does not get a sufficient amount of carbohydrates to produce energy, that is why a ketogenic diet involves a higher amount of fat so that it can balance the production of energy (by the help of ketones made when fat burns).
A person following a ketogenic diet can face these adverse effects:
• Some common effects like fatigue, constipation, irregularity of menstrual cycle, bad breath, headache, decreased sleep quality.
• Other uncommon effects like kidney stones, rise in cholesterol level, low sugar level, liver failure.
How to follow a cyclic ketogenic diet?
Follow a strict keto diet for 5-6 days a week and give a 1-2 days break to intake a high amount of carbohydrates to balance the need for carbohydrates.
#. The strict ketogenic diet for 5-6 days a week
During these strict 5-6 days a person in keto diet can only 20 to 50-gram carbs a day and healthy fat-rich foods, which should be 70 to 90% of a person’s diet.
Food to consume in these 5-6 days of keto diet:
1. Full-fat dairy products
3. Nut butter
5. Fatty meats
6. Low carbs nuts and seeds
7. Coconut and coconut oil
8. MCT oil (medium-chain triglyceride)
10. Greek yogurt
11. Seafood (fish, shellfish)
#. Increase the amount of carbs consumption for 1 to 2 days a week of your keto diet
These 1-2 days of a week are like cheat days but not actually cheat days because in these days you can only eat certain foods which have a high amount of carbohydrates to balance the need of it. These days the number of carbs should acquire 60 to 70% 0f total calories consumption
Here is the list of some highly rich in carbohydrates foods:
7. High sugar fruits
8. Beans and lentils
Getting back to the keto diet after 1 to 2days break
After consuming a high amount of carbs for the past 2 days you should consider extreme fasting and intense workout to get back on track,
In this article, we have learned about what is the ketogenic diet and its adverse effects.
And, phases of the keto diet
1. 5-6 days per week of strict diet and what foods to eat.
2. 1-2 days per week of high carbs consumption and what foods to eat.
3. Getting back on the keto diet after the break.
if you are interested to know about Mediterranean diet check this article MEDITERRANEAN DIET FOR VEGETARIANS