WHAT EXACTLY IS A KETOGENIC DIET?
A ketogenic diet or often called a keto diet is a dietary regimen in which the consumer adapts to taking low carbohydrates, a fair amount of proteins and high amounts of fats. It can be simply put down as a low-carb/high-fat diet.
Generally, the human body is programmed to convert carbohydrates into glucose and use them as energy sources.
But when it comes to keto-diet, carbohydrate intake is extremely limited and the body suffocates energy.
In this case, the Liver produces alternate energy sources called “ketones” which are produced from fats are possible to provide only when carbohydrates level is low and that of protein is in moderate.
These ketones take up the charge instead of glycogens.
WHAT FOODS COME UNDER KETO DIET?
- Low Carb vegetables does not contain starch and sugars.
- Sugarless Coffee & Tea
- Berries including Blueberries, Raspberries, Blackberries & Strawberries
- Olives & Olive oil
- Nuts including Brazil nuts, Cashew nuts, Almonds, Walnuts, Pistachios, etc.
- Seeds like Chia seeds, Flaxseeds, Sesame seeds & Pumpkin Seeds.
- Coconut oil
- Plain Greek Yoghurt
- Beef, Chicken, Lamb, Pork, Bacon, Fatty or White Fish, etc.
WHAT TO AVOID DURING KETO DIET?
- Sugars and everything that contains sugars.
- Starch and all foods that have it
- Processed Vegetable oils
- Trans Fats
- Artificial Sweetening agents
- Starchy vegetables
- Chocolate bars
- Cooked Rice
ADVANTAGES OF A KETO DIET
Our body’s physical endurance will increase. Basically, in case of having carbohydrates, our body stores glycogens and they usually last for an exercise of a couple of hours. But when it comes to a keto diet, our body stores fats whose energy is lasted up to weeks resulting in better energy and physical endurance.
Advantages to the Stomach:
It’s quite beneficial to the stomach in several ways. It reduces the gas, cramps and even is responsible for a calmer stomach
Now, this is one of the primary advantages and a foundation use of keto diet. Even though one takes high amounts of fats, intake of low carbs results in the reduction of insulin – the fat storing hormone. This further results in burning fat quickly. It is often prescribed and suggested as one of the best diets for weight loss.
It’s been a game changer since it’s has been suggested in treating people with few diseases. Some of the diseases which were not curable, the keto diet would show promising results in patients having: Epilepsy, Alzheimer’s, Parkinson’s, Autism, Depression, and Migraines, etc.
Blood Sugar levels:
Blood sugar levels are stabilized and maintained along with the elimination of spikes caused when one intakes high carbs.
It isn’t basically a disadvantage but considering the fact that everyone experiences it in the early stages, it is termed one. In the starting days of the keto-diet, when body’s glucose keeps on falling one is subject to experience keto flu which has the symptoms: fatigue, headaches, nausea, constipation, cramps and often insomnia too. But then there’s nothing to worry. It’s only till the body gets adapted to the new change that is taking over which would last about a week or so.
High Protein Intake causes the excess amount of protein to convert into sugars and glucose. If at all that happens, what is the whole point on lessening carbs and having a keto diet? Proteins must always be kept moderate.
Prolonged Dietary Period: Generally most people undergo keto diet for about 4-6 weeks, and there is banter among the people following keto is that it is only suitable for short terms and not in the long run, however, there are people who’ve made it possible by doing it for years too.
So finally, if your primary requirement is weight loss, then you go to the dietary regimen is keto diet it comes down with additional benefits too. Although it causes trouble in the early stages, when adopted it’s the best possible way to achieve your goals.