All about Ketogenic Diet
The Ketogenic diet, or the “Keto” diet, has recently become one of the most popular diets for weight loss, diabetes, heart health, and even lifestyle (Paoli et al., 2013) .

The Ketogenic diet here is the conventional where the daily amount of carbohydrates ranges between 20- 55g which forces the body to metabolize fat and fatty acids into energy instead of glycogen stored in glucose. This process is known as Ketosis in which the body synthesizes Ketones which, in turn, are utilized as energy sources. (Saslow et al., 2017).
 
Keto diet most often involves intake of high diet foods such as avocados, nuts, and fatty meat products coupled with small amounts of carbohydrates from fruits, grains and starchy foods. Despite that, following the diet may be restricted, some researchers have found that it can help to loss weight and treat some diseases like diabetes and heart issues (Bhanpuri et al., 2018)..

All about Ketogenic Diet
The Ketogenic diet, or the “Keto” diet, has recently become one of the most popular diets for

weight loss, diabetes, heart health, and even lifestyle (Paoli et al., 2013) .

The Ketogenic diet here is the conventional where the daily amount of carbohydrates ranges between 20- 55g which forces the body to metabolize fat and fatty acids into energy instead of glycogen stored in glucose. This process is known as Ketosis in which the body synthesizes Ketones which, in turn, are utilized as energy sources. (Saslow et al., 2017).
 
Keto diet most often involves intake of high diet foods such as avocados, nuts, and fatty meat products coupled with small amounts of carbohydrates from fruits, grains and starchy foods. Despite that, following the diet may be restricted, some researchers have found that it can help to loss weight and treat some diseases like diabetes and heart issues (Bhanpuri et al., 2018)..
 
The fact is that every person and his needs may require certain modifications in macronutrient partitioning and or some of the foods included in Ketogenic diet. Of key importance, you should always consult with your doctor or a nutritionist to check that this diet is safe and suitable for you. Evert et al., 2019)

Advantages of the Keto diet on Health
To get to ketosis, a state where the body uses fats rather than carbs for energy, a low carb and high fat diet is followed. The carbohydrate-containing foods that can prevent one from getting to ketosis and staying there are not consumed.
 Here are some of the potential benefits of the Keto diet for health:
Weight loss: The Keto diet is suitable for use in weight loss especially in the short run. This is due to the fact that when the body in on the ketogenic diet it relies on fats for energy as opposed to glucose. (Drewnowski & Almiron-Roig, 2010)
2.         Improved blood sugar control: Keto diet has been known to reduce the levels of blood sugar and increase the level of sensitivity to insulin. This is because the body produces little insulin when one is on a low carbohydrate diet. (Festa et al., 2006)
3.         Reduced inflammation: There are some works that have indicated that the Keto diet can lower the level of inflammation in the body, which is associated with numerous diseases. (Poff et al., 2014)
4.         Reduced risk of heart disease: The Keto diet may reduce triglycerides and increase HDL (good) cholesterol which are factors associated with heart disease. (Nordmann et al., 2006).
5.         Improved brain function: The Keto diet may enhance brain performance and guard against neurodegenerative disorders including Alzheimer’s and Parkinson’s. (Maalouf et al., 2007).
6.         Helps to reduce the risk of cancer:
Foods to Take
Protein: Protein is another macronutrient that is very vital in the Ketogenic diet plan. As much as the Ketogenic diet is a high fat, low carbohydrate diet it is still important to include enough protein for the building and repair of muscle and other bodily tissues.
Protein intake should be moderate, 0.8 – 1.0 g per kg of body weight, or 20% of total calories for the Ketogenic diet. But a high protein diet can hinder the body from getting into Ketosis by turning the excess protein into glucose.
Good sources of protein in a Ketogenic diet include:
1. Meat: Beef, hog, chicken, and other meats are all good sources of protein as these have little or no carbs.
2. Fish: Omega-3 fatty acids and protein are contained in fatty fishes such as tuna, salmon and mackerel.
3. Eggs: Eggs are a very good source of protein and can be used in virtually all types of dishes.
4. Cheese: Cheese contains proteins and fats, and therefore is appropriate in the Ketogenic diet.
5. Nuts and seeds: Nuts and seeds are good sources of healthy fats and also have moderate protein content.
Fats
Fats While on the Keto Diet
It will therefore be important to note that any diet that is considered to be healthy must contain fats. Ketogenic diet seeks to put the body in Ketosis whereby the body will be using fats as the supply of energy instead of carbohydrates. In sum, including healthy fats in Ketogenesis enhances central health and fitness for dog and enhances Ketogenesis.
 Healthy fats are important on Ketogenic diet because they are a concentrated source of energy that can be used by the body since carbohydrates are limited. The healthy fats for a Ketogenic diet include, for example:
1. Avocado: Monounsaturated and polyunsaturated fats found in avocados are beneficial for cholesterol level and reduce inflammation within the body.
2. Nuts and seeds: Nuts and seeds are also a good source of healthy fats, fiber and protein making them ideal for individuals on Ketogenic diet.
3. Coconut oil: Coconut oil is particularly saturated fatty acids known as medium-chain triglycerides (MCTs) that directly goes to the liver and is converted into Ketones.
4. Olive oil: Monounsaturated fats are good for you and olive oil has been proven to have anti-inflammatory benefits.
5. Fatty fish: There is evidence that fighting fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids that in turn helps to reduce inflammation and also help to fight heart diseases.
Foods You Should Avoid
Some of the foods that are prohibited when on a Ketogenic diet when on a Keto diet.
In Ketogenic diet, you should avoid foods that contain high carbohydrates, Foods high in carbohydrates include starchy vegetables, sweet meals and grains (wheat, rice and oats) such as potatoes and corn.
1. Grains: It is important not to take grains such as wheat, rice, and oats because most of them are rich in carbohydrates.
2. Sugars: Since ketogenic diet is low in carbohydrates, any food with carbohydrates such as table sugar, honey, maple syrup, and agave nectar should not be consumed.
3. Fruit: Despite the fact that many people consider fruit to be good for health, a Ketogenic diet should restrict the intake of fruit because of the high content of carbohydrates. Some fruits which contain low carb include berries, avocados, and olives among others.
4. Starchy Vegetables: While on Ketogenic diet you should avoid taking vegetables that have high content of carbohydrates such as corn, potatoes and sweet potatoes.
5. Processed Foods: Canned and packaged foods should not be taken in the Ketogenic diet since they may be rich in bad fats, carbs, and chemicals. Any type of processed foods such as chips, snacks and baked products should not be taken when on a Ketogenic diet.
2. Processed meats: Hot dogs, sausages, deli meats are examples of processed meats which contain high levels of unhealthy fats and additives and should not be consumed on Ketogenic diet.
In short, a Ketogenic diet is usually characterized by foods that are rich in fat, moderate in protein and very low in carbohydrates. Below are some examples of typical foods found on a Ketogenic diet:
1.         These are avocados, coconut oil, olive oil, butter, ghee, nuts and seeds, fatty fish and high fat dairy products.
2.         Protein foods can be animal based and plant based and they include beef, pork, chicken, eggs, fish, tofu and tempeh.
3.         Some of the examples of non-starchy vegetables are spinach, kale, arugula, broccoli, cauliflower, zucchini, cucumber and bell peppers.
4.         Fruits with low sugar content to be eaten in small portions like berries.
 
References
– Bhanpuri, N. H., et al. (2018). “Ketogenic Diets and Weight Loss: A Review of the Evidence.” *Nutrition Reviews*, 76(12), 1011-1031.
– Drewnowski, A., & Almiron-Roig, E. (2010). “Human perceptions and preferences for fat-rich foods.” *In: Nutrition and Health*, 2010.
– Evert, A. B., et al. (2019). “Nutrition therapy for adults with diabetes or prediabetes: A consensus report.” *Diabetes Care*, 42(5), 731-754.
– Festa, A., et al. (2006). “The relationship between insulin sensitivity and glucose effectiveness in the fasting state.” *Diabetes*, 55(10), 2775-2782.
– Gunnars, K. (2017). “The Ketogenic Diet: A Detailed Beginner’s Guide to Keto.” *Healthline*.
– Klement, R. J., & Champ, C. E. (2014). “The role of ketone bodies in health and disease.” *Journal of Clinical Medicine*, 3(1), 160-181.
– Maalouf, M., et al. (2007). “The ketogenic diet: a treatment for children and adults with epilepsy.” *In: Nutrition and Health*, 2007.
– Nordmann, A. J., et al. (2006). “Effects of dietary approaches on blood lipids: a systematic review and meta-analysis.” *American Journal of Clinical Nutrition*, 84(4), 880-892.
– Paoli, A., et al. (2013). “The Ketogenic Diet: A Complete Guide for the Dietitian.” *Nutrition and Health*, 20(1), 1-18.
– Poff, A. M., et al. (2014). “Ketone Bodies and Neurodegenerative Diseases: New Perspectives.” *Journal of Nutrition & Intermediary Metabolism*, 1(3), 83-89.
– Saslow, L. R., et al. (2017). “A low-carbohydrate diet for obesity and diabetes: a randomized controlled trial.” *Nutrition & Diabetes*, 7(6), e256.