The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. It is commonly know as keto diet. In this diet, the intake of carbohydrates are reduced and replaced with fat intake. The reducation in carbs puts your body in a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. There are various versions of the keto diet but only two of them are highly popular which are the standard keto diet and high protein keto diet.
Standard keto diet
The standard keto diet is a low carb, moderate protein and high fat diet
High protein keto diet
The high protein keto diet is a similar version to the standard keto diet but uses more protein intake.
Foods to avoid during keto diet
⁃ Sugary foods such as ice creams, cakes, smoothies etc.
⁃ Grains such as rice, pasta, etc.
⁃ All fruits.
⁃ Beans such as lentils, chickpeas, etc.
⁃ Unhealthy fats, condiments and sauces
⁃ Root vegetables such as potatoes, carrots, etc.
Foods to eat during keto diet
⁃ meats which include fish, beef, lamb, all kinds of poultry and eggs
⁃ Low carb vegetables which include most leafy greens such as broccoli, spinach, etc
⁃ Nuts and seeds
⁃ Avocados and other low card fruits
⁃ Oils such as olive oil, coconut oil etc
Benefits of keto diet
The keto diet is beneficial in many aspects. It helps one lose weight, it helps keep the blood pressure to a minimum, it slows down ageing process, it improves your sleep and mood and most importantly it boosts energy levels.
How to lose weight on keto diet
When your body runs on ketones (chemicals made in your liver) for fuel, it has a steady supply of energy in the form of body fat. When your body relies on glucose, it needs a regular dose of carbs to keep it going. Ketones can control your hunger and satiety hormones so you feel satisfied and full, which means fewer cravings, more energy and increased fat-burning.
Side effects of keto diet
⁃ Your body experiences dehydration and muscle cramps due to less intake of carbs and more intake of fat.
⁃ Decreased metabolic flexibility due to a switch in less carbs and more fat.
⁃ Insomnia mostly common on a strict keto diet.
⁃ Your body does not get enough fiber because you’re eating few carbs a day.
⁃ You’ll get sickness such as diarrhea because some people might not be used to consuming a diet high in fats.
– Some people even experience itchiness, redness and skin rashes
– People have also been said to experience flu during keto diet
Is the keto diet effective?
Although the keto diet shows faster results of significant weight loss in people compare to other types of diets, the difference in weight loss will disappear over time. It may be good to reduce blood pressure and weight loss, but it can be unhealthy due to the diet relying on red meats and other such fats.It is better to follow a more balanced, unprocessed diet which will give healthier results.