What is the Ketogenic Diet?
A ketogenic diet (often termed keto) is well known for being a low-carb diet, high-fat diet which turns the body into a fat-burning machine. Here the body produces ketones in the liver to be used as energy. This type of diet is also referred to as low carb diet, low carb high fat (LCHF), etc.
Africa is one of the (if not the most) difficult place to live on a keto diet. Truth be told, Africans were not considered during the formation of this keto diet. Africans are not brought up to live on a keto diet.
But the fact is keto works and it wouldn’t be wise for Africans to disregard it.
Benefits of a ketogenic diet
This keto diet doesn’t just aid rapid weight loss it also has so many health benefits which includes; Reversing type 2 diabetes, mental focus, increased physical endurance, control epilepsy, normalize blood pressure, less acne, less heartburn, calm your stomach, less sugar craving, reverse PCOS, fewer migraine attacks etc.
What to eat on a ketogenic diet
To remain in ketosis, lower is generally better, the most important thing to reach ketosis is to avoid eating most carbohydrates. Keep carb intake to under 50 grams per day of net gram. If possible below 20 grams. The fewer carb the more effective. Remember the meals should be high in fat and not protein. You should base the majority of your meal around this foods: Meat, fatty fish, nuts and seeds, healthy oils, butter and cream, eggs, cheese, avocados, low carb vegetables (most green veggies, tomatoes, onions, peppers etc), condiments (you can make use of various healthy herbs and spices such as salt and pepper).
Foods to avoid
Any food high in carbohydrates should be limited if not completely eliminated on a ketogenic diet: Sugary foods plus starchy foods like (bread, pasta, rice and potatoes), grains, Fruits( all fruits except small portions of berries like strawberries), low-fat or diet products, Some sugary condiments or sauces that contains unhealthy fats, unhealthy fats, alcohol, sugar-free diet foods, beans or legumes, root vegetables and tubers.
How to know you are in ketosis
You can know you are in ketosis (a natural process the body initiates to help us survive when food Intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. This is the starvation of carbohydrates. Over 20 studies shows that this diet can help u loose weight and improve health) by testing urine, blood or breath samples. But there are obvious signs that u can use to tell if you are still in ketosis that does not require testing. It includes; Dry mouth and increased thirst, increased urination, keto breath (this is when your breath smells fruity or like nail polish remover. This smell can also be from sweat. Its often temporary). Other less specific but more positive signs include; Reduced hunger, increased energy.
Potential side effects of ketosis
Ketones under normal circumstances cannot get dangerously high, its even a challenge to get to optimal ketosis. Its impossible to get to dangerously high ketone level(more than 8-10 mmol/l) except for type 1 diabetes where its very possible just by forgetting to take your insulin injection because the pancreas does not produce enough insulin. This is called ketoacidosis and symptoms include ;feeling sick, nauseous and very weak and when it happens take carbohydrate or insulin in case of type 1 diabetes then contact the hospital if you don’t start feeling better immediately.
To avoid these symptoms, drink water with salt and lemon alternatively have a daily cup of bouillon and also gradually reduce carbohydrate intake- stopping suddenly results in more temporary symptoms.
How to achieve ketosis
There are many things that increase your level of ketosis, some of them includes; Restricting carbohydrates, restrict protein, eat enough fat to feel satisfied, avoid snacking when not hungry, if necessary add intermittent fasting, if you like u can supplement MCT oil or coffee and exogenous ketones.
A ketogenic diet is great but not for everyone
A ketogenic diet are for people who wants to loose weight, control diabetes and wants to improve their metabolic health. But not for elite athletes or people looking to add muscles or weight. And as with many diet, it will only work if you are very consistent and stick with it in the long term. This been said, a ketogenic diet is among the few proven in nutrition to be a very effective weight loss diet and along side have great health benefits.
A THREE(3) DAYS KETOGENIC FOOD PLAN
DAY 1(Low calorie day) ;
Breakfast- 3 yam slices and 2 boiled eggs and 1-2 oranges. U can take fruit salad as a late morning snack.
Lunch- rice and fish and an apple. Take 2 fresh bananas and a cucumber as a late afternoon snack.
Dinner- Vegetable salad and fish.
DAY 2 (low calorie day)
Breakfast- rice and fish. Take quaker oats and two boiled eggs in the late morning
Lunch- chopped watermelon and pineapple. Take beans in the late afternoon
Dinner- vegetable salad and 2 boiled eggs
DAY 3 (High calorie day)
Breakfast- Rice and vegetables and 2 eggs. Take vegetables and 2 eggs late morning
Lunch- Wheat and fish. Take 3 slices of yam and watermelon late afternoon
Dinner- Any vegetable soup and skinless chicken.
References
Thanks for Reading