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The ketogenic diet changes the way the body uses food. In fact, by reducing the consumption of carbohydrates, the body learns to burn fat instead of sugar for fuel.
This process that ketosis It is said to be the reason for the many benefits of the ketogenic diet, from rapid weight loss to improving diabetes.
Different types Ketogenic diet There is, but any diet that is presented as such cannot be basic, especially some of today’s modified ketogenic diets that do not enter the ketosis phase at all and do not have the benefits of ketosis.
We will talk more about this in this article.
What is the ketogenic diet and how does it work?
At Ketogenic diet As the body breaks down fat instead of carbohydrates, it produces a compound called ketones. These ketones become the main source of energy for the body and brain.
The source of fat for ketone production may come from the diet or from body fat stores. When blood sugar levels decrease, insulin levels also decrease. This causes the liver to increase ketone production to ensure that it can provide enough energy for the brain.
In short, ketosis is everything in the ketogenic diet and every benefit of this diet seen in hundreds of scientific studies is due to this ketosis. So a diet that does not enter the ketosis phase is not ketogenic.
How many carbs do I need to enter ketosis?
To enter and stay in ketosis, you must consume less than 30 grams of carbohydrates per day. This amount is very small, and in fact, only by consuming vegetables, nuts and a small number of fruits, this 30 grams is provided.
What foods are allowed on the ketogenic diet?
Foods that generally do not contain carbohydrates are allowed. These include: types of meat, fish, oils, nuts, high-fat dairy products such as cheese, and low-carb vegetables such as lettuce and other leafy vegetables.
Not surprisingly, reducing carbohydrate intake below 30 grams per day means completely eliminating bread, pasta, rice, and most similar foods.
However, achieving such low carb levels also means cutting out legumes, root vegetables, most fruits, and starchy vegetables like potatoes.
Of course, an expert can design a ketogenic diet that has a lot of variety and carbohydrates are kept under 30 grams, but naturally, it is impossible to consume some ingredients such as bread and rice in this diet.
What are the different types of ketogenic diets?
The Standard Ketogenic Diet (SKD) has the most scientific research for its ability to help with weight loss and blood sugar control. Of course, there are many other scientific ketogenic diets, all of which are characterized by the creation of a ketosis phase.
But some people, with the manipulations they have done on the original ketogenic diet, which is often called the modified ketogenic diet and claim that it no longer has the side effects of the ketogenic diet, although these are actually not ketogenic at all.
Rather, these are commercial regimes to sell more. For example, some bread or fruit have been added to the ketogenic diet to encourage people to follow the diet. This means that consuming more carbohydrates prevents the person from entering the ketosis phase, although this helps the person not to experience the side effects of ketosis, but the benefits of the ketogenic diet are not achieved either.
In fact, most of the modified ketogenic diets are fake and fake diets that have no scientific research on them, and secondly, ketosis does not occur due to the consumption of more carbohydrates than the person enters the ketosis phase.
Because the condition for entering the ketosis phase is to consume less than 30 grams of carbohydrates! These diets mostly just use the name ketogenic. Vala are actually low-carb or low-carb diets, which, of course, cause weight loss due to the reduction in calorie intake.
It’s just important that people realize that these diets are not ketogenic, and ketosis is often not achieved. Therefore, the results of hundreds of scientific studies of the original ketogenic diet should not be attributed to these.
What people are not good for the ketogenic diet?
People with type 1 diabetes should consult their doctor before starting such a diet. Similarly, anyone with acute kidney or liver disease or who is pregnant or breastfeeding should not follow this diet.
How long does it take for ketosis to occur?
If you eat between 20 and 30 grams of carbs per day, it usually takes 2 to 4 days to enter ketosis (a week or more for some). In fact, the time required to enter this state depends on various factors.
Effective factors include:
- Carbohydrate, fat and protein intake
- Physical activity level
If you were on a high-carb diet before starting keto, it may take longer to get into ketosis than someone on a low-carb diet.
This is because your body must first deplete its glucose stores. Intermittent fasting may help you get into ketosis faster.
What are the benefits of this diet?
Research has shown that ketosis has several health benefits. One of the biggest benefits of ketosis Fast weight loss Is. Ketosis helps reduce hunger and reduce body fat while preserving muscle. Other possible benefits of ketosis include:
- Other neurological conditions: such as Alzheimer’s disease, autism and brain cancers such as glioblastoma
- Type diabetes 2
- Heart disease
- Metabolic syndrome
Ketosis has also been shown to increase focus and energy. On the other hand, it reduces inflammation.
What are the side effects and harms of the keto diet?
Keto diet may also have side effects, especially when it is unprincipled. One of the symptoms of ketosis is “keto flu”, which includes symptoms such as stomach upset, headache and fatigue.
Please note that all side effects can be controlled and prevented in a basic diet. Of course, it is important to mention that in any weight loss diet, especially rapid weight loss, there is some fatigue and lethargy and even side effects such as constipation and hair loss, which is the body’s natural reaction to weight loss.
Therefore, if you want to avoid any complications and problems, you should choose a diet with minimal weight loss.
If you are interested in this type of diet, you should consult with a nutritionist who is familiar with this diet to confirm that this diet is safe and appropriate for you.
What is the ketogenic diet of Dr. Farzad Roshan Zamir?
Dr. Farzad Roshan Zamir is an accredited nutritionist and diet therapist with medical system number T-7335, who legally and scientifically prescribes diet.
He is one of the few nutritionists in the field of ketogenic diet, who is also known as the best keto diet doctor.
Because unlike many, he publishes scientific materials according to his expertise and citing scientific sources.
Ardayt site is known as a reference and scientific site in the field of ketogenic diet in Persian language. In this regard, their ketogenic diets are both principled and scientific and based on current medical and nutritional knowledge.
Why the basic diet under expert supervision?
As you probably know or have seen, from Google to Instagram, a lot of content is published about the ketogenic diet.
But usually, it is not clear what the sources of these materials are, or whether the authors of these materials have the necessary expertise, and sometimes even the name of the author of the material is not known so that the readers can research who wrote the material.
This is that we see the ketogenic diet in cyberspace as a series of dos and don’ts that only state what to consume and what not to consume! Or it is as much as introducing a food pyramid like the pyramid below and a series of general recommendations such as taking some supplements and electrolytes, and mostly it is a recipe for cooking different foods, not a scientific and specialized diet, which is the same for everyone!
Even for the experts in the introduction of the medical nutrition books regarding the ketogenic diet, due to the complexity of this diet, he wrote exactly the following for diet therapists (nutritionists and experts):
“Setting up a ketogenic diet requires complete mastery of theoretical and practical topics in the field of basic dieting”
This point shows the importance of prescribing this diet by a specialist.
Other differences in the specialized diet of Dr. Roshan Zamir
Diets are calculated based on the individual characteristics of each person (height, weight, age, gender, physical activity, etc.). On the other hand, there is a private regime, which means you can directly contact the doctor himself, you can ask any questions you have, whether written or verbal. Other specifications include:
- Diet according to your condition
- Contains more than 15 pages of diet in pdf format
- Complete and detailed audio description
- Weekly report and if necessary change the new regime for free
If you want to receive a specialized ketogenic diet, you can contact Dr 09055380149 Be in touch or text or send your message on WhatsApp or Telegram… or you can go directly to their website:
Dr. Roshan Zamir’s specialized online diet