” The keto(ketogenic) diet is high in fat and low in carbs diet that aims to shift the body’s metabolism into burning fat rather than carbs. “
Who should not follow keto diet ?
There are controversies and myths a few keto diet, except for most of the people it appears to be very safe. However, three groups often require special consideration
- If you take medication for diabetes, such as insulin.
- If you take medication for high blood pressure.
- If you breastfeed.
What to eat in keto diet ?
In this diet plan you only have to eat this listed items as this food is high on fat and moderate in protein.
- Low carb Vegetables
- Meat and Poultry
- Coconut Oil
- Greek Yogurt
- Olive Oil
- Nuts and Seeds
- Butter and Cream
- Shirataki Noodles
- Unsweetened Coffee and Tea
- Dark Chocolate and Cocoa Powder
What you should avoid ?
In Keto diet the food needs to be low on carbs and sugar so listed are general food that you should avoid.
- Green Beans
- Bell peppers
- Brussels sprouts
Benefits of keto diet.
Listed are few benefits of ketogenic diet.
Acne has several different causes and should have links to diet and blood glucose in some people.
Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood glucose to rise and fall significantly, both of which may adversely affect skin health.
According to a 2012 study , by decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.
Turning your body into a fat-burning machine are often beneficial for weight loss. Fat burning is significantly increased, while insulin levels drop greatly.
This helps to maintain your body shape and weight control very easily without hunger.
More than 30 high-quality scientific studies show that, compared to other diets, low-carb and keto diets end in simpler weight loss.
Elevated blood pressure , or hypertension, may be a significant risk factor for several diseases, including heart condition , stroke and kidney failure .
Low-carb diets are an efficient thanks to lower blood pressure , which should reduce your risk of those diseases and assist you live longer.
Cutting carbs results in a big reduction in blood pressure, which should reduce your risk of the many common diseases.
Studies prove that a ketogenic diet is superb for managing type 2 diabetes, sometimes even resulting in complete reversal of the disease.
It makes perfect sense, since keto lowers blood-sugar levels, reduces the necessity for medications and reduces the doubtless negative impact of high insulin levels.
Since a keto diet may reverse existing type 2 diabetes, it’s likely to be effective at preventing it, also as reversing pre-diabetes
A keto diet may result in a calmer stomach, fewer cramps, less gas and fewer pain, often leading to improvements in IBS symptoms.
For some people this is often the highest benefit, and it often only takes each day or two to experience it.
Some people use ketogenic diets specifically for increased mental and physical performance. Also, it’s common for people to experience an increase in energy when in ketosis.
On keto, the brain doesn’t need dietary carbs. It’s fueled 24-7 by ketones in conjunction with a smaller amount of glucose synthesized by your liver. There is no need for dietary carbohydrates also this improving your access to the vast amounts of energy in your fat stores.
Polycystic ovary syndrome (PCOS), a hormonal disorder which will cause excess male hormones, polycystic ovaries and ovulatory dysfunction. A high-carbohydrate diet can cause adverse effects in people with PCOS, like weight gain and skin problems.
Different review of studies from 2019 found that a keto diet had beneficial effects for people with hormonal disorders, including PCOS and sort 2 diabetes. However, they did also caution that the studies were too diverse to recommend a keto diet as a general treatment for PCOS.
How to get in Keto diet.
- Restrict Carbohydrates – 20 grams of carbs per day.
- Eat enough fat.
- Maintain a moderate protein intake – 100 grams of protein per day.
- Avoid snacking – don’t eat if you don’t feel hungry just for fun.
- If necessary, add intermittent fasting.
- Do exercise
- Sleep enough and minimize stress
To get into ketosis, restrict carbs to very low levels, preferably below 20 net carbs per day. That’s a ketogenic diet, and it’s far and away the foremost important thing for ketosis to occur.
How to know you’re in ketosis
Mentioned below are the few symptoms which you may observe when you are in keto diet.
- Dry mouth and increased thirst.
- fruity breath.
- Reduced hunger
- Increased urination
- increased energy.
Note – It is heighly recommended to not follow this diet for long life as this may have adverse effects for your body metabolism. It is very beneficial and healthy plan if you follow this diet plan for a particular period.