Usually known as the low-carb diet, Ketogenic diet is about limiting the intake of carbohydrates to make the body trick into using its ketones as primary source of energy. Ketones are produced in the liver by burning fats, when there are not ample carbohydrates in the body, a similar effect is caused by fasting. Since prolonged fasting does not favour the body positive effects, Keto diet helps tricking the body by shutting off all its glucose intakes.
Essentially a keto diet includes most of food elements except a very controlled intake of carbs, nearly up to 20 grams per day, with small portions of protein. Since the body uses protein present in the body to convert it into glucose, it is important to keep the consumption of protein to moderate level. Other important aspects of attaining desirable results are regular exercise and enough feel to keep the body feeling fresh.
Though there are numerous benefits of this diet, some notable benefits are reduced appetite, weight loss, mental astuteness and agility. Since keto diet only restricts carbs intake, it can be sustained for a long time. Keto is not advisable to people who are currently using insulin to control diabetes, take blood pressure medications and are breast-feeding moms.
When the body is suddenly depleted of glucose it starts to look for other alternatives to fuel up the bodily functions. Often regarded as an unhealthy diet, fat is used by the body as secondary source for fuel. Since the fat present in the body cannot be consumed directly as glucose is, it is first turned into ketones. Ketone formation continues until the body achieves the desired number to propel all of its functions. This states is referred to as ketosis in which the body burns all of its fats, shedding off pounds until you hit a stable weight.
Health Benefits of Keto Diet
Keto Diet has been under a lot of scrutiny from fitness enthusiasts and gurus and it has surpassed their expectations. It comes with a wide array of health benefits along with the ability to reduce health hazards to certain extent. The foremost benefit of keto diet is weight loss. Since the carbohydrate intake is restricted in this diet, the body uses reserves of ketones to keep the body functioning. Production of ketones leads to weight loss along with high energy levels. For nearly half a century, keto diet has been prescribed to epilepsy patients. It is said to reverse type 2 diabetes.
What Is Keto Flu And How To Avoid It?
When in Ketosis state, many people experience flu like symptoms such as migraines, coughing, sneezing, nausea and churlishness. Although quite similar to the traditional flu, a keto flu in fact results from the absence of electrolytes especially sodium. Since low-carb diet restricts the intake of salts in your system, sodium levels drop significantly in your body. You can overcome this problem by sprinkling sodium in your meals, consuming soup broth and eating salty foods like pickles.
Your Food Ratios
While following a Keto diet plan, ideally 70-75 percent of your calorie intake should be from fats, 25-30 percent from proteins and only 5 percent should come from carbs.
Foods That Can Be Consumed In A Keto Diet
Following foods can be consumed freely in a Keto Diet. They include:
- Meats & Seafood
- Healthy Fats – Monounsaturated, Polyunsaturated, Saturated
- Fruits (Avocado)
- Leafy & Non-Starchy Vegetables
- Water, Coffee & Tea (Unsweetened)
Foods To Avoid In A Keto Diet
Following foods need to be avoided in a keto diet. These are:
- Beans and Legumes
- Most Fruits
- Starchy Vegetables
- Sugary foods and sweets
- Vegetable oil, Unhealthy oils
- Soft Drinks, Soda Drinks
- Fruit Juices, Coffee & Tea with added sweeteners