KATEGONIC DIET

What is Kategonic Diet ?

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

Is the kategonic diet safe for us?

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

What do we eat on kategonic diet ?

  • Seafood. Fish and shellfish are very keto-friendly foods. 
Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.

  • Low-Carb Vegetables.
The net carbs in non-starchy vegetables range from 1–8 grams per cup. Vegetables are nutritious, versatile and may help reduce the risk of disease.

  • Cheese. 
Cheese is rich in protein, calcium and beneficial fatty acids, yet contains a minimal amount of carbs.

  • Avocados. 
Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may improve heart health markers.

  • Meat and Poultry.
Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.

  • Eggs. 
Eggs contain less than 1 gram of carbs each and can help keep you full for hours. They're also high in several nutrients and may help protect eye and heart health.

  • Coconut Oil.
Coconut oil is rich in MCTs, which can increase ketone production. In addition, it may increase metabolic rate and promote the loss of weight and belly fat.
  • Plain Greek Yogurt and Cottage Cheese
Both plain Greek yogurt and cottage cheese contain 5 grams of carbs per serving. Studies have shown that they help reduce appetite and promote fullness.

  • Olive oil
Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It's ideal for salad dressings, mayonnaise and adding to cooked foods.

  • Nuts and seed
Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce.

  • Berries
Berries are rich in nutrients that may reduce the risk of disease. They provide 5–12 grams of net carbs per 3.5-ounce serving.

  • Butter and Creams
Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health, when consumed in moderation.

  • Shirataki noodles
Shirataki noodles contain less than 1 gram of carbs per serving. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels.

  • Olives
Olives are rich in antioxidants that may help protect heart and bone health. They contain 1 gram of net carbs per ounce.

  • Unsweetened coffee and tea
Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes.

  • Dark Chocolate and cocoa Powder
Dark chocolate contains 3–10 grams of net carbs per ounce, is high in antioxidants and may help reduce the risk of heart disease.

Then how does the ketogenic diet work? When only fat is available for the body to burn, the body converts the fats into fatty acids, and then into compounds called ketones, which can be taken up and used to fuel the body's cells. A keto diet forces the body into a state called ketosis, meaning that the body's cells depend largely on ketones for energy.The “keto” diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis. However, many experts say ketosis itself is not necessarily harmful. Some studies , in fact, suggest that a ketogenic diet is safe for significantly overweight or obese people.
Considering these risks, people who have kidney damage (including those with type 2 diabetes), plus individuals with or at risk for heart disease, and pregnant or breastfeeding women, shouldn't try the keto diet.
How long the keto diet is safe for weight loss is still under study. Early research found that overweight individuals who followed it for 24 weeks had positive results. Another study recommends people follow the diet for no more than 12 months.How much weight you lose in a week on keto? Medically, professionals usually recommend an average of one to two pounds of weight loss per week when losing weight the “traditional” way. Is the keto diet any different? At first — within the first several weeks — you'll lose mostly water weight due to a decrease in calories.
Does exercise speed up weight loss in ketosis?
Ramp up Your Physical Activity
In addition, being more active can help you get into ketosis. When you exercise, you deplete your body of its glycogen stores. Normally, these are replenished when you eat carbs, which are broken down into glucose and then converted to glycogen.