Keto Diet or Ketogenic diet is a low-carb and high-fat diet that offers many health benefits for your body and make you lose your weight without any extra effort or harms. Over 20 studies show that this diet can help you lose weight and improve your health in a sufficient period.
This diet may give you the benefit of treating diabetes, cancer, epilepsy and Alzheimer’s disease. This diet is a very low-carb but high-fat diet that is almost similar to the Atkins and low-carb diets.
How does the keto diet work?
Keto diet involves a drastic reduction of carbs intake and replacing it with stored body fat. This carbs elimination puts your body into a metabolic state that is known as ketosis. At this state, the body incredibly burns the fat for the sake of energy.
It also turns fat into ketones that are already found in the liver that supply energy to the brain. It can cause massive reductions in blood sugar and insulin levels due to ketones increment.
What are the Types of Keto Diets?
The keto diet has the following types that are used as per your need and suitability. These types are:
The standard ketogenic diet (SKD):
This type of food contains very low-carbs, moderate-protein and high-fat consumption. In standard ketogenic diet contains 75% fat, 20% protein, and 5% carbs
The cyclical ketogenic diet (CKD):
This type of food involves periods of higher-carb refeeds. For example, five ketogenic days and are followed by two high-carb days. In 2 days, you have to take the high amounts of carbs as compared to the other days of the week.s
The targeted ketogenic diet (TKD):
This type of food allows you to add carbs when you are doing workouts.
High-protein ketogenic diet:
This is similar to a standard ketogenic diet, but it includes more protein than the carbs. Its ratio is often 60% fat, 35% protein, and 5% carbs. As you can see the food division in this diet is increased in the protein portion.
Does Keto Diets Help You Lose Weight?
Keto Diet is an effective way to burn fats and lower risk factor’s for disease. This diet is recommended due to its effectiveness with other diet plans. You can lose weight without leaving your loved food items. A study found that people on a keto diet lost two times more weight than those on a calorie-restricted or low-fat diet.
The level of Triglyceride and HDL cholesterol is also improved with this diet. Another study found that people on the keto diet lost three times more weight than those who are on the recommended intake for Diabetes.
This diet plan has the numerous benefits that are due to increased ketones level that lower blood sugar levels and improved insulin sensitivity. These are the critical elements of this diet plan.
Other perks of Keto Diets:
The keto diet is not only good at removing your extra fats cells but give you many other health benefits.
Diabetes and Prediabetes:
Diabetes is referred to as changes in metabolism, high blood sugar, and impaired insulin functioning. The keto diet can help you lose excess fat that is closely related to type 2 diabetes, prediabetes, and metabolic syndrome. A study found that the keto diet can improve insulin sensitivity by a good percentage.
The keto diet can reduce your various health risk factors like body fat, HDL cholesterol levels, blood pressure, and blood sugar.
This type of diet is recently used to treat several types of cancer and also it can slow the tumor growth.
Keto diet may reduce symptoms of Alzheimer’s disease and slow down its progression.
Various research shows that the keto diet can cause massive reductions in seizures with epileptic children.
A study found that this diet help to treat the symptoms of Parkinson’s disease.
Polycystic ovary syndrome:
It can reduce insulin levels that may play a key role in polycystic ovary syndrome.
One animal study elaborated that the diet can reduce the effects of brain injury and aid in its recovery.
This diet plan can lower insulin levels and eating less sugar, or processed foods may aid in reducing acne.
What are the Foods one should Avoid in Keto Diet?
High carb food:
Do not take the high carb foods as they may affect the working of ketosis. Limit the carbs intake to have smooth functioning of fat burn.
Avoid the intake of soda, fruit juice, smoothies, cake, ice cream, and candy. All these are full of calories that may hinder the fat burn of your body.
Grains or starches:
Do not take the Wheat-based products, rice, pasta, cereal and so on.
Avoid all fruits except small portions of berries like strawberries.
Beans or legumes:
Avoid taking peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers:
Do not take Potatoes, sweet potatoes, carrots, parsnips and so on because they are high in carbs.
It has the carb content that is why many alcoholic beverages are restricted from this diet.
What are the suggested Foods for Keto Diet?
Try to induce these foods in your diet to keep your ketosis smooth and rapid. Take the Red meat, steak, ham, sausage, bacon, chicken and turkey. In the fish category such as salmon, trout, tuna, and mackerel. Take the omega-3 whole eggs and look for grass-fed animals made butter and milk. Take nuts and seeds like almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc. Also use extra virgin olive oil, coconut oil, and avocado oil. Take an avocado, green veggies, tomatoes, onions, peppers, salt, pepper, and various healthy herbs and spices.
How to minimize these effects?
You can minimize this by trying a regular low-carb diet for the first few weeks. It may teach your body to burn more fat before you completely reduce carbs from your diet. A keto diet plan can also be guided by taking supplements like Purefit Keto review is the best keto supplement that put you rapidly and efficiently in the state of ketosis.
Is there any Side Effect for Keto Diet?
Well, the keto diet is safe for healthy people; there may be some initial side effects when your body enters into ketosis. Here they are:
This takes place within the beginning days of ketosis. Keto flu includes:
Poor energy and mental functioning:
The energy span is transferred; that is why in the first stages the body has a lack of power and have unclarity in mental functioning.
The hunger is increased due to food intake shifting.
sleep issues are observed in some of the users but not all experience the same.
Nausea and digestive discomfort:
The digestive problems happened because the metabolic rate has been modified.