The Ketogenic Diet or Keto Diet is a low-carb, high-fat diet that is highly popular nowadays due to its potential benefit for weight loss. It offers many health benefits apart from weight loss which we will discuss at the end of this article. First of all, it is necessary to learn the basics of the Keto Diet. So, let’s get started!
What is Keto Diet?
Keto Diet is a dieting plan that involves cutting off the daily carb intake and replace it with fats. It is similar to other low-carb diets such as the Atkins diet. If you are on Keto Diet, you can only eat low-carb and high-fat foods. The primary purpose of shifting to keto is mostly to achieve weight loss goals efficiently. However, it is good for overall health as well, according to Keto experts.
Keto Diet is all about achieving the metabolic state of Ketosis in the body which is its sign of effectiveness. We are going to elaborate on Ketosis in detail for you.
What is Ketosis?
Ketosis is a metabolic state in the body the results from consumption of low-carb and high-fat foods like in the Keto Diet. In this state, the body uses fats as the fuel of energy instead of carbohydrates. When we eat a normal diet, our fuel of energy is carbohydrates but in ketosis, it shifts to fats. So, the body starts burning fats to produce energy as a result of which the already deposited fats in the body start eliminating which causes weight loss.
When the body burns fats, they are converted into fatty acids that are further metabolized into ketones by the Liver. As a result of this mechanism, the level of ketones becomes high in the blood and this state is known as Ketosis. Ketosis is the indication the Keto Diet is working correctly.
While on Keto Diet, you can only consume 20-50 grams of carbohydrates per day. The macronutrient breakdown of the diet you will take while on Keto, is as follows:
- Carbohydrates 5%
- Fats 60-80%
- Protein 15%
It is also important to moderate your protein consumption. This is because the body can convert protein into glucose (carbohydrate) through gluconeogenesis, which may slow down your journey towards Ketosis.
Foods to eat on Keto Diet
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As we mentioned earlier, you can only consume low-carb and high-fat foods on Keto Diet. However, for your convenience, we are going to enlist some foods that are keto-friendly, and you can consume them:
- Meat
You can eat a variety of meats on the Keto Diet such as red meat, turkey, chicken, sausage, steak, and ham.
- Eggs
Omega-3 whole or pastured eggs are best.
- Fatty Fish
Mackerel, salmon, tuna, and trout.
- Cheese
Unprocessed cheeses like mozzarella, cheddar, goat, cream, and blue.
- Cream and Butter
From grass-fed animals.
- Avocados
Whole Avocados are best.
- Seeds and nuts
Chia seeds, pumpkin seeds, almonds, and flaxseeds.
- Vegetables (Low-Carb)
Peppers, tomatoes, onions, spinach, and green vegetables.
- Healthy Natural Oils
Avocado Oil, Coconut Oil, and Olive Oil.
You can make different recipes from these foods to eat in your Keto Diet.
Food to Avoid on Keto Diet
If you want to achieve the desired results from Keto Diet, you have to reduce the consumption of high-carb foods such as:
- Sugary foods
Ice cream, cake, smoothies, soda, and candies, etc.
- Fruits
All most all fruits are high-carb and not allowed on Keto Diet except berries.
- Alcoholic Products
Mixed drinks, liquor, beer, and wine.
- Starches
Cereal, rice, and all wheat-based products.
- Processed sugar-free foods
Puddings, desserts, sweeteners, and syrups.
- Legumes or beans
Chickpeas, peas, kidney beans, and lentils.
- Low-fat foods
Condiments and mayonnaise.
- Unhealthy fats
Processed Vegetable Oils.
- Root Vegetables
Parsnips, potatoes, carrots, and sweet potatoes.
What are the benefits of the Keto Diet?
The ketogenic diet has the following major health benefits:
1. Weight Loss
Weight loss is the most important health benefit of the Ketogenic Diet. It is an effective natural way to lose weight fast because it induces the metabolic state of Ketosis in the body. According to the research studies, you can effectively lose weight without difficult exercises and workouts by maintaining Keto Diet.
Keto Diet also lowers the risk factors of several diseases by maintaining a healthy blood sugar level and insulin sensitivity. Keto experts claim that the Ketogenic diet can help you lost slightly more weight than a low-fat diet.
2. Keto diet can help in the treatment of Diabetes
As you know, diabetes is characterized by high blood sugar levels and impaired insulin function. The Ketogenic Diet can help in the treatment of Diabetes by lowering down the blood sugar level and improving insulin efficiency. The effectiveness of the Keto Diet against Diabetes has been approved by several research studies. For example, according to a small study in women suffering from Diabetes type 2, it was found that there was a significant reduction in the levels of hemoglobin A1C after staying on the ketogenic diet for 90 days. Hemoglobin A1C is responsible for long-term blood sugar management.
Research studies suggest that the Keto Diet might be helpful for a wide variety of different health conditions:
- Heart Diseases
- Cancer
- Alzheimer’s Disease
- Epilepsy
- Parkinson’s Disease
- Polycystic ovary syndrome
- Brain Injuries
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