Ketogenic diet or Keto Diet: What is it?, Benefits and what to avoid
You often hear about the Keto diet, but not many know what it is or what it does for your health. The ketogenic diet is simply a high-fiber, high-potassium, low-fat diet that in conventional medicine is primarily used to treat childhood epilepsy in children. The ketogenic diet causes the body to use fat instead of glucose to provide energy. Although there have been some concerns about the long-term effects of ketosis, including an increased risk of heart disease and diabetes.
The purpose of this article is to familiarize you with the ketogenic diet and how it works. I'll explain what you need to eat on this diet to achieve the results you want, if you want to follow a well-balanced eating plan. The meal plan should contain enough complex carbohydrates to meet your energy needs, some fats to keep your body thermally regulated, some proteins to build muscle mass, and some vitamins to keep you healthy. The most important thing is that the amount of calories should be less than 1000 calories for your daily requirement.
Keto Diet Benefits
1. It is very low in fat
People on the keto diet don't eat fat at all. This is because proteins are very rich in amino acids, which are the building blocks of protein. As such, these benefits of the ketogenic diet are the ability to build muscle quickly. Since your muscles will be the ones burning the fat, they will do more exercise which will burn more fat.
2. Helps you lose weight
The benefits of the keto diet are great because of the way it helps you lose weight. Because your body burns more fat as you follow the ketogenic diet, you'll be able to lose weight in less time. This is because ketones are used as an alternative form of energy. They can be used for simple tasks like walking or even exercising at home.
3. Reduces bad cholesterol
The benefits of the diet also include lowering bad cholesterol. High cholesterol is one of the main causes of heart attacks and other health problems. By following the diet, you can lower your bad cholesterol by 70%. If you haven't heard of the cholesterol benefits of the ketogenic diet, you may want to think about a new perspective on the situation. Since ketones are a natural replacement for what your body is losing, they can be used as an alternative form of fuel for your body. This means that you can continue to eat unhealthy foods while using them as a fuel source for your body.
4. Accelerate metabolism
Your metabolic rate will increase because ketones are used as a fuel source for your body. This means you can increase your metabolism while you lose weight and keep it off. This is a great way to control your weight and keep your metabolism high throughout the day.
Foods to avoid
The list of foods to avoid for a ketogenic diet is short and easy to follow. You will need to know what type of fat you are eating when it comes to the keto diet. This means you need to know what kind of fat you're eating, why it's there, and how it gets there. These are the foods to avoid on a ketogenic diet.
1. Fried food
All fried foods contain excess calories that can lead to weight gain and high blood sugar. Foods on this list to avoid include fried foods, French fries, French bread, and other bread products that are fried. All of these are bad for your health and should definitely be eliminated from your diet.
2. Refined sugar
All refined sugars are problematic even when consumed in small amounts. Most of the foods on this list that are high in sugar (compared to other carbohydrates ) have little or no nutritional value. This primarily includes dextrose, glucose, high fructose corn syrup, and sucrose. A diet consisting of too much sugar can cause a number of medical problems, including diabetes.
3. Lots of fiber
All foods that contain fiber are beneficial to health, but only when consumed in adequate amounts. Too much fiber can make you feel bloated and constipated. Too little fiber can also cause gas and bloating.
4. Added sugars
All foods that contain added sugar and/or calories should be limited on your ketogenic diet. Any food that contains sugar other than processed sugar can be on your list to avoid. Anything with added sugar can be listed separately. All foods that contain sugar must also be low in calories.
You may think that caffeine is a boon to a healthy diet. However, excessive intake of coffee, tea, chocolate, chocolates, soft drinks and other "energy drinks" can prevent you from losing weight. These drinks are typically calorie dense. Drinking them daily can easily add up to more calories than you take in during the day.
Foods to eat on a ketogenic diet
Foods to eat on a ketogenic diet include protein, vegetables, fruits, and even nutrient-rich foods. Although this diet can also work on other types of diets you may be following, it is meant to be short-term. You will lose more weight on a ketogenic diet if you consume fewer calories than you normally would. If you are someone who needs to lose fat fast, this diet may not be the best option for you.
Foods you can eat on the keto diet
- Vegetables : broccoli, cauliflower, cabbage, spinach, kale, lettuce, and mushrooms.
- Fruits : berries, peaches, pears, apples, oranges, blueberries, blackberries, strawberries, raspberries.
- Legumes : lentils, peas, dry beans.
- whole grains : pastas, breads, cereals, pizza dough, breakfast cereals.