People with type 2 diabetes should be careful about their diet.
The diet is often focused on weight loss, that’s why the carbs are low and the fat are high, it’s called the keto diet.
What’s keto or ketogenic diet?
The keto diet (ketogenic) consist of eating meals that are high on fat and low on carb, this will change the way your body consumes and stores the energy, and will help you with controlling the blood sugar levels.
This diet was found really long time ago as a treatment for epilepsy in 1924, this diet will give your body the habit of using fat and convert it into energy, instead of using sugar as its primary source, this will help ease diabetes symptoms.
Disclaimer: This diet should be recommended by your doctors or nutritionist before making any changes to your diet.
How the dieting look like with keto diet.
Analytics showed that most people with diabetes type 2 are overweight, dieting ca sometimes be hard for these people.
The main goal of the keto diet is to reduce the consumption of glucose as a source of energy and use fat as its primary source of energy. That’s why the diet is based on eating fats more than carbohydrates.
Including fat in your diet doesn’t mean eating saturated fats, sticking with healthy fats is the way to go this diet such as:
Eggs, avocado, nuts; seeds, fish, cottage cheese, olives or olive oil.
Effect of keto diet n blood sugar.
Managing your carb intake when having diabetes is very important, with keto diet the carbohydrates are more controlled so as the blood sugar levels are more stable.
Consuming a big amount of carb will increase your blood sugar, only your doctor should determine how much you should take per day.
Eating too many carbs can be dangerous if your blood levels are high, and the consequences can be worst.
The ketogenic diet has several types of different types of people, so we will see different types of ketogenic diets.
Types of Ketogenic diets
Standard ketogenic diet: it consists of a low-carb of about 5% and a high amount of fat almost 75% and some protein around 20%.
Cyclical ketogenic diet: This consists of cycling the fat during the week, for example, having 5 days of high fat and the last 2 days high carb.
Targeted ketogenic diet: this allow you to add carb in your workout.
High-protein ketogenic diet: Almost identical to the first one, just one difference of bringing the proteins to 35% and fats to 60% and the same amount of carb 5%.
The cyclical and targeted version of the ketogenic diet is more targeted for and athlete or people trying to lose weight and hitting a plateau.
Only the basic method who’s heavily studied, and showed good results, so as the information provided in this article.
Ketogenic diet for diabetes.
Diabetes is a form of change in metabolism that makes your blood sugar high and your insulin not used correctly.
Excessive weight is also related to type 2 diabetes, having a well-balanced diet is really important for your overall health and the keto diet does just that, it will help you lose fat and use glucose as a source of energy.
A study also showed that the keto diet improved your insulin sensitivity by almost 75%.
The keto diet can help with other problems or be as a treatment for other health issues such as:
Cancer, heart disease, epilepsy, Parkinson’s disease, Acne, Brain injuries, Alzheimer’s disease,…
Foods to avoid in your diabetes keto diet:
Foods high in sugar are a big no for this diet, here’s a list of foods you eliminate or at least limit when dieting for diabetes or keto diet:
Beans and legumes: beans, lentils, chickpeas, peas…
Unhealthy fats: sauces, mayonnaise, processed oils…
Low fat or diet products: these products can be high in carb.
Alcohol: their carb is pretty high considering keto diet meal plan.
Fruits: berries and strawberries are allowed in small portion.
Sugary foods: fruit juices, soda, ice-cream, candy…
Root vegetables and tubers: sweet potato and normal potato, carrots…
Foods you can eat when keto dieting:
After making a list of dishes to avoid when dieting, here comes the list of food you are allowed to eat.
Low-carb veggies: Tomatoes, onions, green veggies…
Eggs: high on protein and omega 3.
Meat: Ham, chicken, turkey, bacon, steak…
Cheese: cheddar, mozzarella, goat…
Healthy oils: olives or olive oil, coconut oil…
Avocado: fresh guacamole or simply hole avocado.
Nuts and seeds: Walnuts, almond, pumpkin seeds…
Fish: such as salmon, tuna …
Keto diet snacks:
Having a temptation when dieting is more frequent than anything, having a healthy snack will help a lot in the long term of dieting when done right and not excessively.
Your snacks should look something like that:
90% dark chocolate.
shaker of almond milk, nut butter, and cocoa powder.
Nuts and seeds.
Meat or fish.
Strawberries or berries.
Side effect of keto dieting:
Keto diet is a very healthy option to lose weight or to make your blood sugar levels more stable.
As with any diet, adapting with it can be hard sometimes, and you may feel some side effects while during this process, it’s called keto flu and you might feel it in the first few days of dieting.
You might feel an increase in hunger, you will have a hard time having some sleep, feeling nausea, less energy during the day, less performance when exercising.
Taking this diet easily is probably a good strategy for you to adapt to your body losing fat and reducing carbs before you eliminate it completely.
It’s possible that you can start losing unintentionally if your calories are restricted, it the beginning you must take it with ease.