The
Keto diet is one of the best diet plans that has gained immense popularity in a
short span of time when it comes to fat loss. Here, we will dive into it to
know more and explore its benefits and how to measure Ketones. Keep yourself
intrigued and find something way more interesting about this diet.
Being Health-wise conscious is something new the world learned
in this time of uncertainty. All because of the COVID-19 pandemic. But with
COVID-19 another big health issue emerged: obesity due to home quarantine
people learned a new snacking habit which leads to fat. The Keto diet is one of
the best diet plans that has gained immense popularity in a short span of time
when it comes to fat loss. Here,
we
will dive into it to know more and explore its benefits and how to measure
Ketones. Keep yourself intrigued and find something way more interesting about
this diet.
This 31
Day program combines a monthly Keto menu and Intermittent Fasting for fast
results..
Ketogenic
Diet
Keto
Diet is something very interesting that has gained more popularity around the
globe after the world has witnessed the horror of COVID-19. This disease has
made everyone more conscious about their health and wellbeing. Staying fit and
building up good immunity are a vital aspect to fight this ailment. And Keto
diet is absolutely a great way to manage good fitness and immunity at once.
Keto
Diet simply means a low carb diet that you can say like the Atkins diet. The
whole idea behind this diet is to gain as much as calories possible from
protein and fat compared to carbohydrates. The use and mentioning of this diet
have been there for a long time and are most commonly used to control diabetes.
There was some research done on this diet that proved it as an effective
treatment for epilepsy in children in whom medication was ineffective. This
diet has also been used for dealing with other health conditions like
polycystic ovary syndrome and cancer. All carb restrictions are done to get
access to the state of ketosis. A metabolic state in which your body uses the
fat for fuel instead of carbs. To achieve this state this diet significantly
reduces your carb intake which limits the body's supply of glucose; which is
considered to be the main source of energy for cells. There are some general
estimates like limiting carb consumption to around 20 to 50 grams per day to
achieve the state of ketosis.
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Types
of Keto Diets to Follow
As per
our research, there are several versions of the Ketogenic diet for you to
follow. We have mentioned some of the most commonly followed diets, have a
look:
·
High Protein Ketogenic Diet: This diet is for someone high in protein
intake. The ratio of this diet goes something like 35% protein, 5% carbs and
60% fat.
·
Standard Ketogenic Diet: This is an effective and most commonly
used diet plan. It includes a very low carb, high fat and moderate protein
diet. The ratio that it follows is 20% protein, 10% carbs and 70% fat.
·
Cyclical Ketogenic Diet: A unique diet that includes alternate
days like 5 Ketogenic days and 2 high carb days.
·
Targeted Ketogenic Diet: It is another quality diet plan that
allows you to add carbs around workouts.
How
Does the Whole Mechanism of Ketosis Work?
When
your body's carbs intake per day is reduced to 50 grams. Then your body will
eventually get empty on fuel. This takes typically 3 to 4 days to happen. After
that, the body starts to break down protein and fat for energy and to achieve
weight loss goals. But one thing is for sure the Ketogenic diet is a good example
of a short term diet that is focused on weight loss.
People
Who Use It
This
diet plan is usually pursued by people who want to lose weight or have some
specific health conditions like heart diseases, brain diseases and some other
illnesses. In some research, it is found that this diet is great to be used by
people who have type 1 diabetes.
What to
Eat on a Keto Diet?
Certainly,
this diet has gained immense popularity all around the globe. But do you ever
wonder about the people who follow this diet and what they actually eat? To
answer that question we have mentioned some of the most consumed food in a
Ketogenic diet for you. Include these foods and say bye to your overweight
days:
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Eggs
One of
the best sources of raw protein in the world. The eggs have made their way to
this list due to their rich nutrition values. Each egg contains less than 1
gram of carbs and about 6 grams of protein which make them ideal for the
Ketogenic diet. In certain research, they have been shown to trigger hormones
that increase the feeling of fullness. The presence of Antioxidants lutein and
zeaxanthin also promote good eye health.
Boiled
egg photo created by timolina - freepik.com
Peppers
If you
are a lover of spicy food then here's a piece of good news for you. Peppers
have made it to the list. There are several varieties of peppers and all of
them are appropriate for a ketogenic diet. They are technically considered to
be food but treated as vegetables in cooking. The peppers like Jalapenos are
used to make appetizers for this diet plan. The other peppers like bell peppers
are stuffed to make low carb dishes. They are also considered to be a rich
source of vitamin C.
Cheese
We are
a little bit confused after adding cheese to the list. And questioned
ourselves, are we really talking about Keto diet food products? but it would
amaze you that cheese is one of the best Keto diet foods. There are various
types of cheese and most of them are very low in carbs and high in fat which
make them absolutely fit for the Keto diet. They are high in saturated fat but
some research has shown it protects against the risk of heart disease. So you
use them to prepare healthy, yummy Keto dishes to satisfy the craving for
health and yumminess at once.
Cheese List
·
Colby Jack
·
Cottage Cheese
·
Cream Cheese
·
Feta
·
Goat Cheese
·
Halloumi
·
Havarti
·
Limburger
·
Manchego
·
Mascarpone
·
Mozzarella
·
Muenster
·
Parmesan
·
Pepper Jack
·
Provolone
·
Romano
·
String Cheese
·
Swiss Cheese
Seafood
So,
seafood is something pretty great to add to the Keto diet. There are some
specific fishes that are absolutely great for this diet like Salmon and other
fish, as they are nearly carb-free and rich in potassium, selenium and B
vitamins. Some other fishes like Mackerel, Sardines have high omega-3 fats and
are considered very helpful for people with lower insulin levels or obesity.
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Green
Leafy Vegetables
We
can't keep away the greens whether you like them or not. They are very
essential for Keto since green leafy veggies are extremely low in carbs and
rich in minerals, vitamins and antioxidants.
Some veggies that you can include in your diet
·
Herbs to Choose: Oregano, Dill, Cilantro, Basil, Lemongrass, Rosemary,
Thyme
·
Greens For Your Salad: Frisee, Arugula, Baby Spinach,
Lettuce
·
Green to Cook: Cabbage, Mustard Greens, Kale, Spinach, Bok Choy
Risks Associated
with Keto Diet
The
aforementioned points are bright and interesting facts about the Keto diet.
Let's get some dark out for you. This diet doesn't just have significant health
benefits but also leads to some health issues. This diet carries some risks you
should be aware of. Some of them are given below:
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Stress
Out the Kidney
One of
the major risks associated with it. High-fat animal foods like eggs, meat and
cheese are the staples of the Keto diet. Eating a lot of these foods would
stress out your kidney and increase the risk of kidney stones. This would cause
your blood and urine to become more acidic.
Constipation
or Digestive Issues
As you
know Keto diet restricts carbs which make it difficult for you to meet your
daily fibre needs. The food products high in fibre but eliminated in this diet
are starchy veggies, whole grains and beans, as they provide too many carbs.
Continuing this diet for a long time would end you up with digestive issues or
constipation. There are some other issues also associated since the gut
controls the overall body's wellbeing.
Nutrient
Deficiencies
That
another big issue comes with this diet as there are several foods being
restricted. Especially nutrient-dense ones like fruits, whole grains, and
legumes.
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Weakening
of Bones
Decreasing
bone strength is a major issue that occurs with the Keto diet. It is likely due
to losses in bone mineral density which occur as your body adapts to ketosis.
In some recent findings, it is found that people who follow this diet have the
issue of lower bone density compared to the ones who are on a higher carbs
diet.
Risk of
Chronic Disease and Early Death
Everything
works for a definite period of time, the same goes with the Keto diet. If you
follow it for a long duration then it would invite some chronic diseases like
heart disease or cancer which still remain under research. But there is some
evidence which suggests low carb, high fats diets from animal food can lead to
poor health outcomes compared to vegetable sources of fat and proteins.
How to
Measure Ketones?
Ketones
are alternative sources of energy produced by the body under ketosis. As it is
important to keep an eye on ketones to avoid the above-mentioned health issues.
You can do so using Ketone testing kits and sensors.
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Conclusion
As per
our research, we can say that the Ketogenic diet is completely fine to go
forward with. This diet has gained good popularity among people with issues
like diabetes, obesity and weak metabolism. But if you are an athlete and wish
to add muscle strength then we suggest not to follow. Before going with this
diet plan first consult with your doctor to get a clear understanding.
Disclaimer
This
article about the Keto diet was written only for informational purposes, after
doing intense research on different content sources available on both online
and offline mediums. The above mentioned products do not prevent, treat or cure
any disease. If you have any type of the above-mentioned symptoms; then you
should immediately consult with your doctor.
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