Keto diet meal plan allows the body to make ketone bodies from fat to utilize it for the production of energy instead of carbohydrates. This process is called ketosis, in which fat provides energy instead of glucose as most of the cell burns glucose to get energy.
The keto diet meal plan takes the body towards ketosis. The keto diet meal plan contains very low carbohydrates and high-fat content.
Different types of keto diet meal plans are available that contain different ratios of carbs, fats, and protein according to the requirement of the person.
Keto diet meal plans allow you to reduce weight. The diet contains meals that are filling, tasty, satisfying, and produces less hunger. That is why people show more compliance with this diet plan.
The food groups that include in the keto diet plan are
- Dairy products: butter and cream and cheese
- Poultry: whole egg and chicken, turkey
- Meat: Fish, red, meat, bacon, ham
- Dry fruits and seeds
- Low-fat oils like olive oil
- Low carb vegetables like green veggies and tomato.
How keto diet is helpful?
Reduce the feeling of hunger
Why people couldn’t follow different diet plans?
The answer is because of the feeling of hunger. The people feel difficulty and eventually give up the diet plan. When you cut the carbs from your diet, it will help control your appetite. Eating more fat and protein automatically reduces calorie intake.
Reduce the risk of diabetes
When you cut the carbohydrates from your diet, it reduces the blood sugar and insulin levels. It will help in controlling diabetes. In this way, you can reduce or even eliminate your blood sugar reducing medicine by reducing your carbohydrates.
Good for Parkinson’s disease
Parkinson’s disease is characterized by tremors and difficulty in walking, and writing. It is a disease of the nervous system. A Keto diet has been found to show some beneficial effects on these patients.
Alzheimer’s Patient
Alzheimer’s causes dementia that is the loss of memory and mental abilities that affect the quality of life. Ketone diet helps to improve the symptoms of Alzheimer’s disease.
Keto diet reduces obesity
Carbohydrates play a crucial role in weight gain. When you cut your carbohydrate through a keto diet, you help yourself in reducing obesity. Keto diet enhances metabolism, reduces appetite, and removes excess water from your body that ultimately results in quick weight loss.
Good for skin
Increased levels of carbohydrates increase blood sugar that can lead to a skin problem in some people. By keto diet, reducing carbs produces a good effect on skin and helps improves acne.
Avoid certain cancers
Keto diet reduces the risk of cancer and may support the treatment of certain cancerous conditions by reducing the blood sugar levels.
Good for the cardiovascular system
There are several reasons for which this diet is helpful for the cardiovascular system.
- It decreases the triglycerides from the blood-producing good effect on the heart.
- It increases HDL that is a good form of cholesterol, eliminating the risk of heart diseases.
- It lowers the blood pressure by reducing carbs from the body that is good for hypertensive patients.
- It reduces the number of bad cholesterol LDL from the body.
Helpful for Epilepsy Patients
Keto diet supports the Epilepsy patient by reducing the symptoms of seizures in different ways.
Reduce PCOS symptoms
Polycystic ■■■■■ syndrome is a hormonal disease that can be enhanced by a high level of carbohydrates. The increase in carbohydrates causes weight gain and skin problems in these patients. Keto diet improves the hormonal balance, causing weight loss and improves the other symptoms of PCOS.
Risks associated with a keto diet
The long-term and unattended use of the keto diet can result in some complications. There may be a risk of
Low blood pressure
Once you start the keto diet, your blood pressure lowers. It can cause an increased heart rate. It happens due to dietary changes.
Kidney function
A high protein diet can increase the burden on the kidney because the kidney mainly excretes protein from the body. It can affect kidney function.
Constipation
The keto diet includes food groups that contain less fiber. Because of less fiber, the risk of constipation is increased.
Ketoacidosis
Because of this diet, excessive ketones are produced in the blood that causes a condition called ketoacidosis. The ketoacidosis results in dehydration. In this condition, the blood becomes very acidic. This condition can lead to coma or death.
Rise in cholesterol
Keto diet is based on the idea of eating more fat than carbs. As keto diet includes, butter, cream, cheese, meat, and bacon, it can raise the cholesterol level increases the risk of heart disease.
Nutritional deficiency
Because some food groups are excluding, the keto diet can cause nutritional deficiency of some important and essential elements. A balanced diet contains all the required food groups by removing some of them can result in a deficiency of much-needed fibers, vitamins, and minerals.
Observing some specific symptoms
During the start of the keto diet, some people may observe some special type of symptoms called keto flu. These include hunger, headache, nausea, fatigue, and irritability. These symptoms result due to reduce carbs levels. Sleep and plenty of water can improve the situation.
Gout by increasing uric acid
During the intake of keto, the diet body can experience ketosis that leads to an increase in uric acid. It can result in gout.
Hair loss due to keto diet
Low carbs and a high-fat diet can cause hair loss. It happens because the nutrient and protein that are required for the health of the hair are not available in the keto diet.
Hypoglycemia
The researcher warned that the keto diet causes a decrease in blood sugar levels. Untreated hypoglycemia can lead to rapid heartbeat, headache, tremors, anxiety, loss of consciousness, and death.
Kidney stones
In the keto diet, people consume food that contains more calcium and uric acid. It makes their urine acidic. It can contribute to kidney stones.
How to make the keto diet Safe?
Moderation is the best solution. Take caution in the long-term unattended use of the keto diet.
Keep yourself hydrated.
A nutritional supplement can help deal with some deficiencies.
People should consult with their doctor whether this is the right choice for their body type and medical history.