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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? What is a Keto Diet?
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 a Keto Diet?
To explain what is a 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 further what is a keto diet, it instead focuses on making the body (the liver) release ketones, which are molecules broken down from the stored fat in the body and released into the bloodstream. This process is known as ketosis. This happens as a result of the reduction of carbs intake responsible for circulating blood sugar in the body.
To explain what is a keto diet 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.
Moving ahead with “What is a Keto Diet”, there are different types of it as well which include standard, cyclical, high protein, and the targeted ketogenic diet. The targeted ketogenic diet is preferably followed by athletes and fitness enthusiasts who are into work out regularly. The other ones also depend on the individual’s activity level. To fit into that perfect gym outfits you know which diet to follow now.
Foods to Eat on the Keto Diet
Moving ahead with “What is a 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.
When you wonder “What is a Keto Diet” and what foods to eat on the Keto diet, here are some options to consider…
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
On a keto diet plan, one needs to avoid starches, unhealthy fats, alcohol, fruits, grains, artificial sweeteners and so on.
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?
When we talk about what is a keto diet and if it helps in 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).
Explaining further “what is a keto diet” and how it works, the small intestine releases CCK hormone after meals, and ketone molecules help control this feeling of fullness. The ghrelin hormone is responsible for sending a signal to the brain to eat. The ketosis process works as a suppressing agent on the hormone.
Consequently, following a keto diet will help you feel full in less amount of meals and will not make you crave for snacking more often. Studies also imply ketogenic diet offers long term benefits in obese patients as well. If you are looking forward to a strategic weight loss plan a keto diet could be the one for you.
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.
Being said that, it is always advised to take proper precautions before going in for a particular diet as the body goes in sudden change and every individual’s body reacts differently to it. Everyone has got different body mechanism and something which works for one, might not work for you and vice-versa.
Other areas where Keto Diet benefits prevail
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.
The success of the ketogenic diet depends a lot upon the individual’s metabolism. Some may be able to sustain a healthy lifestyle with it, whereas some with metabolic issues may not benefit from it.
When we talk about what is a keto diet, it is about adaptation to the process of ketosis, wherein the body switches from glucose to fat.
Moreover, it is necessary to do it in the right manner. Know well if you are taking good quality food and be mindful of the wrong habits you may be adopting.
It would be safe to consult a dietician to understand your biology before trying the diet.
So, this was it for today. I hope you have found this post helpful and found your answers to the question “What is a Keto Diet?”.
Have a Good Day! 😇
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