The Keto/Ketogenic diet is very unique, as it comprises foods low in carbohydrates and very high in fat. It is also labeled the ‘low carb diet’. In reducing how many carbohydrates are eaten, people are put into a state known as ‘Ketosis’ (or metabolic state) which is when fats in the liver are broken down. This in turn has a range of health benefits.
There are four kinds of Ketogenic diets: Standard, Cyclical, Targeted, and High Protein. Each bends the intake of protein and fat differently. Body fat is the source of energy, so it is much easier to lose weight. Blood sugar levels are also stabilizes with this process, and can even prevent diabetes.
What is Keto Diet
The Keto diet is also popular as the ketogenic diet, low-carb diet, low-carb high fat diet, etc. In a normal diet, protein carb is high, protein is very low and fat is medium, due to which most people remain unhealthy.
But on the other hand, in the keto diet, everything is reversed. It has the lowest amount of carb, the highest amount of fat, and the amount of protein is between fat and carb.
Keto Diet Macro
If you’re on a keto diet, your every meal should have this ratio of protein, carbs, and fat.
Fat – 70 percent
Protein – 25 percent
Carbs – 5 percent
Our body gets energy from carbs, this is absolutely true. If there are no carbs in the body, fat gets energy and if there is no fat in your body, then your body gives you energy by burning your muscles.
Isuues relatedto high or low intake of Carb
When you eat too many carbs, your body breaks them down and converts them into glucose. Intaking more carbs, some part of them converts into glucose and burns through some work or physical activity. The rest of the glucose gets stored as your body fat so that you slowly- Get fat slowly.
Converting carbs into glucose is the easiest thing your body can do. To lose weight, you need to reduce this glucose. Glucose is from carbs, so it simply means that you have to cut the number of carbs.
Are there any Keto diet problems?
By taking low carbohydrates in the keto diet, some problems start coming into your body. As :
1. Closing whole grain will reduce a lot of fiber in your body. This can cause problems with your bowel movement (Flash Out). For this, you need to add so much fiber to your diet, that you reach 20-25 grams of fiber.
Now you must be thinking that how to add fiber because fiber is not found in meat, chicken, eggs, oil, etc. So I would like to tell you that for this, you should add green vegetables to your diet, in which a lot of fiber is found. For example – Spinach, Fenugreek, Lettuce, Cucumber, Gourd, Mint, etc.
2. By closing the grains, your body will not get enough minerals and vitamins, then your body will lack all these. Therefore, it becomes essential for you to add multivitamin tablets to your diet
3. The third thing that will be lacking in water. When the amount of carb in your body is less, then your body will not hold water, because you must be aware that one gram of carbohydrate holds 3 grams of water and when there will be no carb in the body then there will be a shortage of water too. In General, drink at least 10 glasses of water throughout the day.
What to Eat in Keto Diet
In Keto Diet Plan, you have to take the most care of eating, because if you eat something wrong in between, then you can come out of ketosis. In this diet, you have to eat those things which have high fat and low carb and medium protein. For example, nuts, seeds, olive oil, chicken, mutton, green vegetables, almonds, cashews, peanuts, cheese, cream, butter, walnuts, coconut oil are in the recommendation.
What not to Eat in Keto Diet
The list of things not to eat is much longer than the things that are available in the keto diet. In this, you cannot consume any of these fruits (apple, banana, pineapple, orange, mossmi, grapes ie anything), potato, bread, lentils, gram, wheat, sugar, curd, milk, etc. Mainly a lot of carbohydrates are in them
Benefits of Keto Diet-Let’s Check
Cholesterol: The keto diet improves triglyceride levels and can also improve cholesterol levels.
Lose weight: Your body burns the stored fat of the body, due to which your fat cells decrease and your weight starts decreasing.
Blood sugar: This diet can over time eliminate diseases like LDL cholesterol and type-2 diabetes.
Energy: This diet gives you better energy. You feel more energetic during this time and you must know those fat particles give the most energy in the form of energy.
Loss of appetite: Shortly after doing the keto diet, a person starts feeling less hungry.
Acne: If you do a keto diet for 12 weeks, then your acne and skin inflammation will not come.
Some Popular Keto Diets Available
The custom keto diet is a brand new product that allows someone to create their very own keto diet plan based on their food preferences, daily activity levels, height, weight, and target weight goals.
They create personalized ketogenic diet plans that maximize fat burning via the correct calories and macronutrients for each individual. Take the quiz here.
The smoothie diet promises speedy weight loss, but pounds shed may be regained when transitioning back to normal eating habits.
Some Keto Recipes
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So friends, now you must have understood, how important this diet is to lose weight. Just keep in mind that before following it, please consult your fitness trainer or nutritionist.