The ketogenic diet is a low-carbohydrate, high-fat dietary pattern that aims to induce weight loss and improve health by forcing the body to burn fat for energy instead of carbohydrates. In the ketogenic diet, carbohydrate intake is usually limited to less than 50 grams per day, while fat and protein intake are increased accordingly. This dietary pattern can lead to the body entering a state of ketosis, where it produces a large number of ketones that are used as an energy source. Foods in the ketogenic diet include meat, fish, dairy products, nuts, seeds, low-sugar fruits, and vegetables. The ketogenic diet has been shown to be beneficial for some health issues, such as weight control, improved blood sugar control, and decreased cholesterol and blood pressure levels
There are several common ways to follow the ketogenic diet, including:
Standard ketogenic diet (SKD): Consuming about 70-75% fat, 20-25% protein, and less than 5% carbohydrates per day. This dietary pattern usually leads to the body entering a state of ketosis.
Short-term ketogenic diet: This dietary pattern typically lasts for a few days or weeks and aims to quickly enter a state of ketosis. The dietary ratios are similar to those of the standard ketogenic diet.
Targeted ketogenic diet (TKD): This dietary pattern increases carbohydrate intake on training days to provide more energy and support muscle recovery. Non-training days are the same as the standard ketogenic diet.
High-protein ketogenic diet: This dietary pattern increases protein intake on top of the standard ketogenic diet, typically consisting of 30% protein, 60% fat, and 10% carbohydrates per day.
Lean meat ketogenic diet: This dietary pattern emphasizes low-fat protein sources, such as chicken, turkey, fish, and seafood. Fat intake is typically slightly lower than that of the standard ketogenic diet, around 65-70%.
Who is suitable for the ketogenic diet?
Individuals who are overweight or obese: The ketogenic diet can help with weight and fat loss, improve metabolic function, and overall health.
Individuals with diabetes: The ketogenic diet can help improve insulin sensitivity and blood sugar control, reducing the need for medication.
Individuals with epilepsy: The ketogenic diet has been shown to have a certain degree of control over seizures.
Individuals with metabolic syndrome: The ketogenic diet can help lower blood pressure, blood sugar, and cholesterol, reducing the risk of metabolic syndrome.
Individuals with certain neurodegenerative diseases: The ketogenic diet has shown effectiveness in preventing and treating certain neurodegenerative diseases such as Alzheimer's and Parkinson's disease.
Superfood Lab's【Anti-Sugar Doctor】Rare Sugar
In recent years, low-sugar and low-carbohydrate dietary methods have become popular, and rare sugars are used in menus to reduce sugar intake and achieve sugar control and weight loss.
Rare sugars are a class of natural sugar molecules that are rare, such as xylose, arabinose, and mannose. Unlike common sugar molecules, some studies have shown that the intake of rare sugars can improve insulin sensitivity, reduce blood sugar and insulin levels in diabetic patients. In addition, rare sugars also have antioxidant and anti-inflammatory effects, which can help improve vascular function and metabolic status in diabetic patients.
Replacing common sugar intake with rare sugars may be a healthier dietary choice, reducing insulin use in diabetic patients and improving blood sugar and metabolic status.
Rare sugar has 70% sweetness of sucrose, but contains 90% fewer calories than sucrose. In addition, its metabolic process is different from sucrose, and has minimal impact on blood sugar and insulin levels. For those who are concerned about weight or blood sugar levels, even long-term consumption will not have a negative impact on health.
Learn More： Dr. Rare Sugar
How to Eat Healthily While Following the Ketogenic Diet for Weight Loss
Today I'll tell you how to follow the ketogenic diet. First of all, you should avoid foods that are high in carbohydrates.
The following foods should be avoided on the ketogenic diet:
Refined carbohydrates: such as white flour, white rice, candy, cake, cookies, bread, etc.
Sugary drinks: such as soda, fruit juice, sweet tea, coffee creamer, etc.
Starchy vegetables: such as potatoes, corn, peas, beans, squash, etc.
Some fruits: such as bananas, apples, oranges, grapes, mangoes, etc.
Some nuts and dried fruits: such as cashews, sunflower seeds, raisins, figs, etc.
In addition, protein intake should also be limited on the ketogenic diet, so it's important to be mindful of the following foods:
Red meat: such as beef, pork, lamb, etc.
Some poultry: such as chicken legs, duck legs, etc.
Some seafood: such as shrimp, crab, shellfish, etc.
SuperHot Fat Burn
The ketogenic diet, when combined with SuperHot's patented anti-sugar ingredients, can significantly reduce calorie intake and control carbohydrate consumption. Without sufficient sugar, the body will convert fat into energy, leading to the consumption of body fat and greatly enhancing weight loss results.
SuperHot contains natural super fiber PHGG, a water-soluble fiber that, when combined with water in the digestive system, forms a gel-like substance, creating a natural barrier that slows and prolongs the breakdown of sugars and starches, inhibiting up to 50% sugar and 20% calorie absorption.
Take one packet of SuperHot with 100ml of water, beverage, or food before each meal to help your body resist sugar and starch, reduce the burden of the ketogenic diet, and enjoy your food in moderation. It can also control the absorption of glucose and fats in your diet, such as carbohydrates, sugars, or high-fat foods, enabling you to effectively carry out your dietary plan.
Learn More：SuperHot Fat Burn
Here are some suggestions for a three-meal ketogenic diet:
Breakfast:
Fried or boiled eggs
Fried bacon or sausage
Grilled broccoli or portobello mushrooms
A cup of unsweetened coffee or tea
Lunch:
Lettuce salad with avocado, grilled chicken, raisins, and nuts
Grilled salmon with garlic cauliflower mash
Stir-fried greens with scrambled eggs and grilled foie gras
A cup of unsweetened yogurt or soy milk
Dinner:
Grilled beef with grilled onions and mushrooms
Grilled chicken thighs with grilled vegetables and yogurt sauce
Pan-fried salmon with cauliflower and lemon butter sauce
A cup of unsweetened tea or lemon water.
