Ketosis Diet Review – 11 Things You Need to Know
The Ketosis Diet is not your grandmother’s plan. We wanted to see what it was all about, so we did an in-depth review, looking at ingredients, side effects, customer service and clinical research. We also read forums and experiences. Then, we summarized and refined to give you the bottom line.
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What is the Ketosis Diet?
The Ketosis diet is also known as the Keto Diet or Ketogenic diet. To know more about this diet, it is important to know about the process called ketosis.
Ketosis is defined as the natural process by which the human body starts surviving even when the consumption of food is extremely low. During this condition, the body produces ketones by breaking down the deposited fats in the liver of the body into small particles to release energy.
The main aim of the entire process of ketosis is to enhance the metabolism of the human body, encouraging the body to break down fats to release energy.
The human body is extremely adaptive to variation and changes. So, when it is related to fats, it learns to burn the ketones as the primary source of energy.
This is extremely useful for health and medical conditions like enhancing physical performance, boosting mental growth, weight loss and many more.
Hence, the ketosis diet plan is basically a very low-carb diet, which is given to the body to produce ketones as the primary source of energy in the body.
Experienced health professionals often recommend the practice of the Ketosis Diet to control the body weight and bring out the proper metabolism of the body.
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How Did Ketosis Diet Start?
Russell Wilder called this entire process of fasting followed by a diet which is low in carbs and high in fat to be the Ketogenic Diet in the year 1921.
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Various Type of Ketosis Diets
There are different types of a ketogenic diet based on the diet ketosis meal plan. They are as follows:
- Standard keto diet (SKD): This is the Classic ketosis weight loss diet plan, which everybody generally follows.
- Targeted keto diet (TKD): This is the type of standard keto diet with a little bit of variation. Here, the individuals consume a few carbs, which are useful in digestion before carrying out physical exercises.
- Cyclical keto diet (CKD): This is the type of the high-fat diet ketosis especially used by the contestants, players, and bodybuilders. It helps in resupplying glycogen stores once a day in a week.
If a body goes through an intense workout or physical activity, then it is generally recommended to opt for the targeted keto diet or cyclical keto diet accordingly.
People often suggest opting for the 30-day low carb diet ketosis plan.
Though there are several ketosis diet recipes, the generalized ketosis diet menu goes as follows:
The breakfast will be simple and easy. One can opt for keto coffee or tea. The intake of MCTs, also known as medium chain triglycerides, is recommended along with more and more consumption of MCFAs (Medium Chain Fatty Acids). It is highly recommended since it helps in enhancing the energy expenditure.
It is highly suggested to eat a lot of fats. This is because, the greater the amount of energy, the better is the efficiency of utilizing the energy. The process of weight loss becomes more effective in this case.
The lunch is generally kept simple. It is incorporated into more and more meat and salad with thigh fat and leftover meat and chicken or fish.
Green vegetables with added healthy fats are important. Besides these, the spices like cinnamon can also be added to taste.
The dinner will be kept simple with a lot of meat, vegetables along with a slather of butter, and no dessert at all at least for the first two weeks.
The entire ketosis weight loss diet menu keeps changing depending on the body’s response and metabolism.
With the passage of time and weeks, the ketosis diet menu weight loss is treated more strictly. The intermittent fasting will now move onto a strict fasting procedure to enjoy the fantastic health benefits. Self-control is also important as well as close observance of the body functioning must be carried out periodically.
Overview of the Ketosis Diet for Weight loss
The exact amount of each macronutrient in the diet in terms of grams will vary depending on the specific condition of the health and goals to be attained.
Also, the age, level of physical activities, present composition of the body, and gender determine the consumption as well.
However, the ketogenic diet foods mainly focus on limiting the intake of carbohydrate to 30 net grams daily.
The standard ketosis diet recipes also must consider fats providing approximately 80% of total calories, proteins providing 20% of calories, and carbs providing 5% of the calories.
However, the moderate approach will be to opt for an easy transition from very low carbs to a more flexible option.
Protein is definitely not an essential part of the nutritional ketosis diet plan. It must be restricted to 1 to 1.5 grams per kg of the ideal body weight condition.
It is also recommended to drink a lot of water, which is helpful for suppressing hunger, detoxification, and digestion.
Best Keto Foods
It is highly recommended to consume the low carb, high-fat foods, which are given below:
Healthy fats have no net carbs and include saturated fats, various types of polyunsaturated fats, and monounsaturated fats. It also includes oil, butter, ghee, chicken fat, and duck fat.
Meat, fish, and other animal proteins have almost no carbs. So, they can be consumed in moderate quantities to suppress hunger.
Generally, it is recommended to choose certain parts of meat. Chicken thighs and chicken legs are more recommended than chicken breasts due to the extra fat content.
Certain fish, which include flounder, salmon, mackerel, and sardines, are recommended since they contain zero grams of net carbs per 5 ounces.
Apart from these, poultry like chicken, turkey, quail, hen, duck, and goose also contain zero grams of net carbs for 5 ounces.
Thus, these sources of proteins are highly suggested for the ketosis diet for weight loss.
The leafy vegetables, which include dandelion, beet, mustard, fennel. spinach and kale are highly beneficial. They provide 0 to 5 grams of net carbs per one cup.
Cruciferous vegetables like cabbage, broccoli, cauliflower, and sprouts contain 3 to 6 grams of net carbs per one cup. Celery seeds contain 2 to 4 grams of net carbs for one cup.
Slightly-higher carbohydrate vegetable choices include bamboo shoots, mushrooms, bell peppers, peas, radishes, green beans, and tomatoes, which contain 3 to 7 grams of net carb per one cup.
The fat-based fruits like avocados contain 3 to 7 grams of net carbs for half.
Bone broth, turkey, extra veggies and minced meat contain almost zero grams of net carbs per serving.
Also, the condiments like spices, hot sauce, apple cider vinegar, mustard and other similar snacks contain zero grams of net carbs.
Water, black coffee, black tea and bone broth contain zero grams of net carbs and thus are highly recommended.
Keto Foods to Limit
There are certain keto foods, which must be restricted in order to improve the efficiency of the keto diet.
It is recommended to limit the consumption of any type of fast-acting carbohydrates or sugars such as white or brown syrup, honey, different types of grains, oats, white rice, brown rice with corn tortillas and other types of products made of flour, bagels, muffins, bread, pasta and other processed foods like pretzels, chips, cookies, ice cream, pies, cakes, waffles, cakes, cereal oatmeals, canned soups, artificial sweeteners, soda, alcohol, fruit juices, sweetened tea and other beverages.
These foods must be restricted for the proper effect of the Ketosis Diet for weight loss.
Ketosis Diet Health Benefits
The health benefits of the ketosis diet have remained controversial. However, there are certain proven health benefits of this diet.
The Ketosis Diet:
- Suppresses appetite
- Helps in weight loss
- Aids in reducing the harmful abdominal fat
- Melts away the triglycerides
- Wonderful treatment for various metabolic syndrome
- Helps in reducing inflammation
- Improves the cognitive functions
- Stabilizes mood
- Helps in improving memory, attaining clarity, controlling seizures and removing pain due to a migraine
- Improves the level of energy
- Improve sleeping patterns
- Maintains the level of uric acid
- Fights gastrointestinal problems
- Helps in various women health complications like increasing fertility, stabilizing hormones, eliminating infrequent or long menstruation
- Improves vision
- Improves the level of endurance
But besides the health benefits, there are some common side effects. The issues are mostly related to the lack of nutrients in the body and dehydration.
Ketosis Diet Side Effects
Specifically, leg cramps are extremely common for people practicing ketogenic diet. It occurs at night or in the morning.
Though it is a minor issue, it is a sign that there is a lack of the mineral magnesium in the body.
So, it is important that a lot of fluid is consumed along with salts to reduce the loss of magnesium from the body.
One of the important causes of constipation is dehydration. So, it is recommended to consume a lot of water along with some vegetables, which contain much-needed fiber, especially the non-starchy ones.
Individuals practicing a keto diet often experience heart palpitations. If the problem persists for a certain period of time, it is suggested to drink fluid with a lot of salt in it.
Diminished physical performance
There is a limitation on the performance when a person initiates a keto diet. As the body switches from using carbohydrates for energy to fat for energy, the strength and endurance come back to the normal position.
Though it might be a temporary side effect, it is not uncommon.
Formation of gallstones
This is yet another side effect of practicing ketogenic diet.
Alternatives to Ketosis Diet
The Atkins diet is an important alternative to the ketosis diet. Both of them facilitate the process of weight loss by burning the fat and releasing energy. Both of them have gained a lot of popularity over the years in the domain of weight loss and are quite recommended by the professionals.
The Atkins diet starts with the process of ketosis and then moves on to lipolysis.
What Users Are Saying
“I bought this book to get some guidance on how to plan a ketogenic diet for effective and healthy weight loss. I think the book has achieved this purpose. It’s a great beginner’s guide for anyone who is starting out on a ketogenic diet and wanting to lose weight fast. Book is well organized and informative as a cookbook. It explains how ketosis works and provides numerous recipes for beginners to try. I particularly like the Pumpkin pancake recipe! Its delicious!”
“Ketosis is definitely insane. I can actually stay awake for most of the day on top of the weight I’ve been losing…”
“Not anything new in here. If you are a keto beginner it might do well. Very thin book with pages that remind me of newspaper.”
The Bottom Line – Does the Ketosis Diet Work?
Well, let’s summarize the info, shall we? The Ketosis Diet intrigued us initially because of the longevity that it has had in the medical field. While we like the easy access to the plan, we are uncomfortable recommending it primarily due to the strong restrictions. There’s also the problem with cost as meat can put quite the damper on your wallet.
Adding the right supplement to the Ketosis Diet is critical. There’s one out there that caused a lot of commotion.
Among the best products we’ve seen this year is one called Burn TS. It contains a proprietary blend of four ingredients. These have been scientifically proven through clinical studies to help boost weight-loss and jump-start your metabolism. We also haven’t found any dieters talking about harmful side effects, and comments online have shown great results.
The makers of Burn TS offer customers a 2-Week Sample, which is a good sign.
Choosing the right weight-loss system can be confusing and often times frustrating. Let us help. Let us know a little more about you and your goals.