If you are someone looking for good diet plans on the internet, you may have come across the term ‘Keto diet’. It is a very popular eating plan for weight loss. But is Keto diet good for everyone?
Let’s find out its effects on our body and if it really can assist our weight loss plans or provides other health benefits.
What is Keto Diet?
Keto diet or also known as the ketogenic diet is a very low-carb diet and includes more protein and high-fat foods. It limits our carbohydrates consumption which is generally used as a source of energy.
To explain it simply, Keto Diet is the reduction of carb intake which leads to the higher efficiency of burning fat substituting glucose to produce energy source called ketones.
Foods to Eat on the Keto Diet
Ketogenic Diet Foods includes 60-70% of fat, 20-25% of protein and 5-10% of carbohydrates. The average daily consumption of carbohydrates should not exceed more than 20 grams.
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Meat- Chicken, ham, sausage or even fatty meat should be a part of your meals at a moderate level. One must be considerate about balancing high protein levels with low-carb intake so as to avoid the conversion of protein into glucose.
Eggs- Eggs are a good protein source and those containing a high amount of Omega-3 are beneficial.
Green Veggies- Green vegetables or vegetables containing no starch are highly recommended for every meal. You can also include tomatoes, peppers, etc. Spinach is also considered a good low-carb containing keto-friendly vegetables.
Fat sources- Walnuts, almonds, flax seeds, avocado, olive oil, avocado oil and other nuts providing healthy fat to the body should be a part of your meals.
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Foods to avoid on a Keto Diet
You can include cheese (unprocessed), butter and cream in your meals while on a keto diet plan. It is a restrictive diet plan and hence may become difficult for some to maintain. Also, there are disapprovals of it saying that people fail to keep count of protein intake and also consume more processed foods.
Is Keto Diet Good for Weight Loss?
Keto diet may help speed up your weight loss goals. Since you go low on carbs and high on fat intake, it makes your body burn that fat instead of glucose, to produce energy.
This ketosis process works on our cholecystokinin hormone or CCK (facilitates digestion) and ghrelin hormone (the hunger hormone).
Is Keto Diet Healthy?
Simultaneously, when obesity is under control, it results in decreasing risks of heart diseases by lowering down blood sugar and blood pressure. Besides being an efficient plan for reducing weight, the Ketogenic diet is also used for medical or therapeutic treatments for certain conditions. For instance, it is helpful for Type 2 diabetic patients who strictly have to maintain a low-carb diet to keep their glucose levels stable. Medical professionals also recommend this form of diet for children suffering from epilepsy.
Other health benefits of keto are as follows-
Cancer- Keto diet has been used as a therapy in cancer treatment, as per a study. The diet makes the cancer cells starve for energy due to the reduction of glucose levels. The other cells naturally adapt to using ketones to survive.
Alzheimer’s disease- This diet has also shown signs of restraining symptoms in Alzheimer patients. It has some neuroprotective effects which slow down the progression of this disease.
Brain injuries- A particular research has shown that Keto Diet can help humans recover from a traumatic brain injury (TBI).
Acne- Ketogenic diet is an effective method of reducing inflammation and thus helps cure acne. You consume less sugar and processed food which ultimately helps recover from acne.
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So, this was it for today. I hope you have found this post helpful.
Have a Good Day! 😇