Keto diet- what to eat and for whom it works best
One of the latest and the most popular fad in the world of diet plans is a ketogenic diet. Typically in this diet one has to eat low-carb and high fat food along
with moderate proteins. The diet is effective for weight loss because
eliminating carbs from the diet enables the body to burn fat through the
process of ketosis.
The ketogenic diet is a diet where your body produces ketones in the liver to be used as energy. This diet is also called as a low-carb high-fat diet or simply a low-carb diet. It is a very low carb diet in which fat is burnt for energy. This kind of dietary combination helps in shifting the metabolism from burning carbs to burning fat. The fat burns in the form of ketones produced in the liver. A ketogenic diet primarily involves taking food items like fish, nuts & seeds, extra-virgin olive oil, butter, meat, eggs, herbs, cheese, spices and avocados. It has many potential benefits for weight loss and general health but also some potential side effects.
Who should follow keto diet for weight loss?City-based expert says that ketogenic diet works best for people who are extremely overweight. "This is with reference to people who weigh more 100 kilos and are reaching the point where they have extreme health issues," she says.
She further explains that ketogenic diet reduces the amount of fat and inflammation in the body. "It becomes easier for the body to burn fat instead of sugar. When we are not burning sugar and burning fat, weight loss happens really quickly and that's what Keto does," she adds.
What all does Keto diet include?
She stresses on the fact that fat which is recommended in Keto diet is healthy fat only. Sources of healthy fat include ghee, cheese, avocado, coconut oil and peanut oil to name a few.
Drawbacks of following a Keto diet
She mentions that a major drawback of following the keto diet is that it becomes very monotonous and boring. "This is the reason why I suggest people taking a cyclic Keto. This is done so that people don't miss out on the essential nutrients and their body system doesn't reject any carbs. Rejection of carbs is a situation when the body is unable to accept carbs and loses the capacity to absorb them," she explains.
Consuming too less carbs for a long time, say for instance 3 months, can lead to bloating of intestines and stomach. It causes discomfort and gastric issues. She says that one should take breathers every once in a while.
Cyclic keto vs pure keto diet
According to her, cyclic keto works better than pure keto as it helps in avoiding the aforementioned issues. "Cyclic keto is one of the best ways to follow a keto diet. It helps in keeping a check on your nutrient intake and is a diet regime which can be followed for a long time," she says while adding that cyclic keto works in a way that one can avoid carbs for 5 days and then have it for 2 days.
"Once you get comfortable with keto, it becomes a change in your lifestyle. It will then be easier to follow keto," she says.
Things to keep in mind while on a keto diet
She suggests that when one is following keto, make sure that the carb intake is only 15 to 20%, 35% is protein and the rest of is fat. Fat intake is higher in keto, protein is to be consumed in moderate quantities and carbs are to be consumed in lowest quantities. "This is how the one can divide their plate," she says.
Foods to be eaten in keto
The carbs included in keto diet come from food sources rich in fibre. Pulses and cereals should be avoided in keto. She says that no dals are allowed under keto. Some beans can be included, she suggests. "Only complete source of proteins should be consumed in Keto. These include veggies like pumpkin, eggplant and leafy greens. Meat, chicken, fish and eggs are also good sources of protein. Nuts and seeds can be consumed conveniently in keto."
When asked about the liquid foods that can be consumed, Sapna says that very minimal options are allowed. "Moderate amounts of buttermilk can be consumed but even dairy contains carbs. Dairy needs to be cut down in keto. One can take calcium supplements once in a while to make up for nutrient content. Also dark chocolate to satisfy sugar cravings can be consumed," she says.
Why has keto become so popular?
One can credit the popularity of keto to the quick weight loss results that diet gives, along with minimal side effects. On an average, people can reduce around 10-12 kgs in a matter of 3 months.
"Make sure you follow the diet only to the extent that it meets the demands of your body. Too much of weight loss in a short period of time is not healthy," says she as she signs off.
Take a look at the following 5 things no one told you about the ketogenic diet:
1. Lower blood sugar and higher insulin sensitivity
Following a ketogenic diet helps in improving one's insulin sensitivity by a large margin. When you strategically follow a diet full of low carbs and dietary fat, you are able to lower your blood sugar.
2. Prevent and treat neuro-degenerative disease
Ketogenic diet helps in preventing serious neuro-degenerative conditions such as Alzheimer's disease, epilepsy and Parkinson's disease. Burning of ketones largely help in shifting the metabolism of brain cells.
3. Lose more weight as compared to a low-fat diet
Keto diets help in regulating appetite, and controlling hunger that leads to weight loss. Obesity or excessive weight often causes serious issues such as heart disease, cancer and diabetes. Ketogenic diet in this regard can help people at large in dealing with weight loss and thus, fighting against diseases.
4. Reduction in inflammation
When you are on a ketogenic diet, you are able to reduce inflammation. Inflammation instigates diseases like Alzheimer's disease, diabetes, cancer and coronary artery disease. So when you go on a keto diet, you are reducing inflammation significantly.
5. Other health benefits
The ketogenic diet also offers a plethora of potential health benefits mentioned below:
The ketogenic diet is a diet where your body produces ketones in the liver to be used as energy. This diet is also called as a low-carb high-fat diet or simply a low-carb diet. It is a very low carb diet in which fat is burnt for energy. This kind of dietary combination helps in shifting the metabolism from burning carbs to burning fat. The fat burns in the form of ketones produced in the liver. A ketogenic diet primarily involves taking food items like fish, nuts & seeds, extra-virgin olive oil, butter, meat, eggs, herbs, cheese, spices and avocados. It has many potential benefits for weight loss and general health but also some potential side effects.
Who should follow keto diet for weight loss?City-based expert says that ketogenic diet works best for people who are extremely overweight. "This is with reference to people who weigh more 100 kilos and are reaching the point where they have extreme health issues," she says.
She further explains that ketogenic diet reduces the amount of fat and inflammation in the body. "It becomes easier for the body to burn fat instead of sugar. When we are not burning sugar and burning fat, weight loss happens really quickly and that's what Keto does," she adds.
What all does Keto diet include?
She stresses on the fact that fat which is recommended in Keto diet is healthy fat only. Sources of healthy fat include ghee, cheese, avocado, coconut oil and peanut oil to name a few.
Drawbacks of following a Keto diet
She mentions that a major drawback of following the keto diet is that it becomes very monotonous and boring. "This is the reason why I suggest people taking a cyclic Keto. This is done so that people don't miss out on the essential nutrients and their body system doesn't reject any carbs. Rejection of carbs is a situation when the body is unable to accept carbs and loses the capacity to absorb them," she explains.
Consuming too less carbs for a long time, say for instance 3 months, can lead to bloating of intestines and stomach. It causes discomfort and gastric issues. She says that one should take breathers every once in a while.
Cyclic keto vs pure keto diet
According to her, cyclic keto works better than pure keto as it helps in avoiding the aforementioned issues. "Cyclic keto is one of the best ways to follow a keto diet. It helps in keeping a check on your nutrient intake and is a diet regime which can be followed for a long time," she says while adding that cyclic keto works in a way that one can avoid carbs for 5 days and then have it for 2 days.
"Once you get comfortable with keto, it becomes a change in your lifestyle. It will then be easier to follow keto," she says.
Things to keep in mind while on a keto diet
She suggests that when one is following keto, make sure that the carb intake is only 15 to 20%, 35% is protein and the rest of is fat. Fat intake is higher in keto, protein is to be consumed in moderate quantities and carbs are to be consumed in lowest quantities. "This is how the one can divide their plate," she says.
Foods to be eaten in keto
The carbs included in keto diet come from food sources rich in fibre. Pulses and cereals should be avoided in keto. She says that no dals are allowed under keto. Some beans can be included, she suggests. "Only complete source of proteins should be consumed in Keto. These include veggies like pumpkin, eggplant and leafy greens. Meat, chicken, fish and eggs are also good sources of protein. Nuts and seeds can be consumed conveniently in keto."
When asked about the liquid foods that can be consumed, Sapna says that very minimal options are allowed. "Moderate amounts of buttermilk can be consumed but even dairy contains carbs. Dairy needs to be cut down in keto. One can take calcium supplements once in a while to make up for nutrient content. Also dark chocolate to satisfy sugar cravings can be consumed," she says.
Why has keto become so popular?
One can credit the popularity of keto to the quick weight loss results that diet gives, along with minimal side effects. On an average, people can reduce around 10-12 kgs in a matter of 3 months.
"Make sure you follow the diet only to the extent that it meets the demands of your body. Too much of weight loss in a short period of time is not healthy," says she as she signs off.
Take a look at the following 5 things no one told you about the ketogenic diet:
1. Lower blood sugar and higher insulin sensitivity
Following a ketogenic diet helps in improving one's insulin sensitivity by a large margin. When you strategically follow a diet full of low carbs and dietary fat, you are able to lower your blood sugar.
2. Prevent and treat neuro-degenerative disease
Ketogenic diet helps in preventing serious neuro-degenerative conditions such as Alzheimer's disease, epilepsy and Parkinson's disease. Burning of ketones largely help in shifting the metabolism of brain cells.
3. Lose more weight as compared to a low-fat diet
Keto diets help in regulating appetite, and controlling hunger that leads to weight loss. Obesity or excessive weight often causes serious issues such as heart disease, cancer and diabetes. Ketogenic diet in this regard can help people at large in dealing with weight loss and thus, fighting against diseases.
4. Reduction in inflammation
When you are on a ketogenic diet, you are able to reduce inflammation. Inflammation instigates diseases like Alzheimer's disease, diabetes, cancer and coronary artery disease. So when you go on a keto diet, you are reducing inflammation significantly.
5. Other health benefits
The ketogenic diet also offers a plethora of potential health benefits mentioned below:
- Good food leads to good focus. When you follow a ketogenic diet, you are able to enhance your concentration levels. This will reflect in your work and daily activities.
- If you want to overcome your distorted work life balance and manage your habits, keto diet is the answer. Follow a healthy ketogenic diet and see yourself getting back on track again.
- When you are healthy, you are stronger mentally. You are a better decision maker and able to lead a balanced life - that's what a ketogenic diet does to you.
- Ketogenic diets help build up more muscular stamina. This helps in having a good overall body build up and a healthy life.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
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Labels: aids in weight loss, Alzheimer's, epilepsy, high fat diet, keto diet, ketosis, less carbs, neuro-degenerative diseases, Parkinson's, prevents
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