What Is Keto Diet All About
Nowadays people prefer to stay slim and healthy. Though it’s not necessary that everyone is lean. Everyone has a different metabolism and body structure which shapes their outer personality. It is always said that you represent what you eat .Yes I do agree with the statement but it does not mean that fat or lean person is healthy. A person’s lifestyle plays the most important role and it really defines whether you are healthy or not.
Keto diet or the Ketogenic diet is a low carb, moderate protein and high-fat diet that puts your body into the state of ketosis. Once your body gets into ketosis, it starts burning fat for energy and turns fat into ketones inside the liver to supply energy to the brain. This helps in a great amount of weight loss as the fat is used as energy instead of carbs. Individuals suffering from epilepsy or diabetes get many health benefits with a Keto diet as a massive reduction in blood sugar and insulin levels. This diet helps in losing weight 2.2 times faster than a calorie restricted and low-fat diet and there is also a great improvement in the triglyceride and HDL cholesterol levels. In this diet, the intake of macro-nutrients is divided in the ratio of 5% carbohydrates, 30% proteins and 65% of fats as your daily intake.
The ketogenic diet can help cure various health conditions:
This diet is quite beneficial for many diseases and can help cut fat and blood sugar levels that are the cause of major diseases in humans. Here are a few diseases that can be treated with the help of Keto:
- Heart disease
- Alzheimer’s disease
- Parkinson’s disease
- Polycystic ovary syndrome
- Brain injuries
(Kindly consult a doctor or a registered dietician before starting keto diet if you suffer from any of these diseases)
Foods to avoid in keto diet:
High carbohydrate foods are not allowed in the diet, here is the list:
- Sugary foods like cakes, sweets, ice-cream, candy, fruit juices, smoothies, etc.
- Starches and grains: Wheat, rice, pasta, cereals, corn-flakes, etc.
- Fruits: all fruits except avocado, coconut, and berries
- Legumes: peas, lentils, chickpeas, kidney beans, etc.
- Root vegetables
- Sauces and other condiments
- Unhealthy oils and fats like margarine, vegetable oils, mayo, etc.
- Milk or khoya.
Foods to eat:
- Meats like red meat, ham, sausage, steak, chicken, and turkey
- Fish like salmon, trout, tuna, and mackerel
- Butter and cream
- Cheese like cheddar, goat, mozzarella and cottage cheese
- Nuts like almonds, walnuts, macadamia, hazelnuts, flaxseeds, chia seeds, etc.
- Oils like coconut oil, butter, ghee, and olive oil
- Vegetables: cauliflower, broccoli, mushrooms, green leafy veggies, capsicum and in moderation are tomatoes and onions
- Greek yogurt or hung curd.
Side effects of Keto diet and adaptation to ketosis
During the first phase of the diet you may face problems like headache, nausea, sleep issues, digestive discomfort or decreased ability to exercise, but they are due to Keto flu that will pass as soon as your body adapts to ketosis. It is also important to keep your minerals balanced during the diet so add magnesium, potassium, and sodium to your diet. Once you are in ketosis, you can easily lose 5-8 kilos per month and feel that the hunger levels have reduced. When having tea or coffee, make use sweeteners like stevia and erythritol and occasionally you can have a glass of wine too. There are thousands of Keto recipes available online, so you don’t have to eat boring food; explore the recipes and enjoy the diet by turning your body into a fat burning machine.
Say goodbye to bloating and digestive troubles and lose weight easily with Keto.
The information provided here is for reference, do consult a dietitian.