A healthy lifestyle is the first priority for everyone. New diets are being introduced by experts now and then to help people live a healthy life. Recently, the keto diet has been gaining popularity. It is recommended and promoted on social media, books, and many celebrities are endorsing it. So what exactly is the keto diet, and is it in favor of your health?
Keto diet explained:
Keto is a low carb diet, the main source of calories is protein and fat instead of carbs. In short, its low-carb high-fat diet, having similar characteristics to the Atkins diet.”
The body uses carbs as fuel. When you run out of carbs our body finds other resources to replace carbs for fuel (blood sugar). The body enters a metabolic state called Ketosis and starts using fat and protein for energy, which in turn results in weight loss. Keto diet is also known as Ketogenic diet.
Different Types of Keto Diet:
There are different types of Keto Diet having a number of similarities, notable being low in carbs, high in fat:
Standard Ketogenic Diet (SKD)
Very low in carb, high in fat, and moderate protein. It typically contains 75% fat, 20% protein, and only 5% carbs
Targeted ketogenic diet (TKD)
It’s somewhat similar to the standard ketogenic diet. The only difference is that Carbohydrates are added around workouts.
High-protein ketogenic diet
Includes more protein than a standard ketogenic diet. It typically contains 60% fat, 35% protein, and 5% carbs.
Cyclical ketogenic diet (CKD)
Involves more carbs than the rest of keto diets. Carbs are consumed in a specific pattern. For example, five ketogenic days followed by two higher carb days.
Beginner Tips for Keto Diet:
- Following a keto diet plan won’t be much of help if you are munching on comfort food regularly. Remove temptations from your fridge and pantry. It will be easier to follow the diet when you aren’t fighting temptations.
- Start slow. If your previous diet was filled with carbs it will be very difficult to jump on the Keto train. Start experimenting with keto diet tips and tricks. Gradually cut out carbs. You can start with candies, then soda. When you are comfortable with that you can move on to pasta, bread, and so on.
- Drink lots of water. When you are in the state of ketosis, our body flushes out water more rapidly. Start with 10 glasses of water, 16 cups is ideal.
- Plan your meals in advance. Keto meal planning can be a game-changer. Many fall prey to comfort food if they don’t know what keto meal they should go for.
- Be more active. According to a study exercise and physical activity increase ketones level in the body, which can be used as an alternative fuel source.
Benefits of the Keto Diet:
- A ketogenic diet helps in weight loss. Keto diet promotes low carbs and a high-fat diet. A low carb diet in turn reduces appetite.
- Keto diet helps with acne, Low blood sugar and gut bacteria help reduce acne.
- Keto diet may help you against certain cancers. Ketogenic diet plans use sugar as a fuel that may reduce insulin levels in the body. This may slow down the growth of cancer cells in the body. More research is needed to prove this theory.
- People with diabetes benefit a lot from the ketogenic diet. A reduction in blood sugar levels is good for both type 1 and type 2 diabetes.
- Many studies state that a ketogenic diet is helpful for people dealing with obesity. One of the reasons is that a ketogenic diet helps reduce hunger, is rich in fat, and low in carbs.
- Studies show that a Ketogenic diet also helps in Alzheimer’s disease, migraine headaches, seizures, GLUT1 Deficiency Syndrome, Parkinson’s Disease, Autism, Polycystic Ovary Syndrome (PCOS), Glycogen Storage Disease. Consult your doctor and nutritionist before taking up the Ketogenic diet if you suffer from a serious ailment.
Side Effects of Keto Diet:
Side effects of the Keto diet include indigestion, constipation, low blood sugar. Keto diet relies heavily on low carbs diet, which can lead to kidney stones or a high level of acid in the body. Some people may experience keto flu that can lead to headaches, weakness, fatigue, and bad breath.
How to Include Keto Diet in your Food:
The following table shows the Keto diet food list to which will help in meal preparation:
|Meat, Fish, Seafood, Eggs, Natural or high fat such as Butter, Coconut Oil, Olive Oil, vegetables, cheese, heavy cream, nuts (in moderation), berries. In drinks water, coffee, and tea is recommended.||Potatoes, bread, pasta, donuts, chocolate, candies, rice, fruits high in carbs such as banana, mangoes, and dates, soda, juices, beer, grains, and legumes|
Is Keto Diet Worth the Hype?
Every person has different needs. Keto diet may be favorable for some, and dangerous for others. A ketogenic diet may cause nutrient deficiency, liver problems, kidney problems, constipation, and mood swings. Before starting a Ketogenic diet it is recommended to consult your doctor or physician especially if you have medical conditions.
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