Ketogenic diet is a diet that contains a high amount of fat, low carbohydrates, and proteins. But before starting the ketogenic diet you must have complete information about the ketogenic diet. This type of diet typically involves nuts, butter, cheese, meat, eggs, and fresh vegetables.
What is the ketogenic diet exactly and how it works?
The main goal of a ketogenic diet is to bring the body in a state of ketosis. In this diet, carbohydrate sources are depleted and the body is forced to use fat as an energy source. When we consume food containing carbohydrates that carbohydrate is converted into the glucose which is the main source of energy in the body. When the carbohydrate is restricted in the diet, the body ultimately has to use fat for its energy. Fat is broken down in the liver and produces ketones. These ketone bodies then provide energy to the body. This whole process is called ketosis.
What are the benefits of a ketogenic diet?
This diet provides several amazing health benefits. But mainly it is used for weight loss purposes. This diet is also effective against cancer, epilepsy, diabetes, and Alzheimer’s disease. It also helps in reducing blood sugar levels and insulin levels.
The total Calories comes from carbs in the ketogenic diet is 5%
Protein 20%
Fat 75%
How much weight can you lose in a month with a keto diet?
After one week of following the keto diet, you will see a significant decrease in weight. Normally with the calorie deficit diet and regular exercise, you can decrease the weight up to 1 to 2 Pounds but with the keto diet you can easily drop your weight up to ten to twelve pounds.
Foods to avoid in keto diet
- Processed foods
- Foods contain a high amount of carbs
- Sweeteners
- Sugary drinks like juices
- Starchy vegetables
- Crackers and cookies
- Chips
- Breaded meats
- Bakery items
Foods to eat in keto diet
- Cheese
- Avocados
- Fish and shellfish
- Eggs
- Coconut oil
- High-fat sauces
- Leafy green vegetables including cauliflower, cabbage, and broccoli.
- Tea and coffee with no added sugar.
- Bone broth
Frequently Asked Questions
Side effects of the keto diet
- Keto flu
- Increased and frequent urination
- Dehydration and loss of electrolytes Irritability nausea and dizziness
- Muscle soreness
- Kidney and heart damage
- Malnutrition and loss of nutrients
Who should not consume a keto diet?
People suffering from kidney disease, heart disease, liver disease, Diabetes Type 1 disease, cancer, and any other chronic disease should not consume a keto diet. Pregnant and lactating women should also avoid the keto diet.
Is keto diet good or bad?
Keto diet is safe for those people who are overweight and obese and want to lose their weight in a short period of time. It is considered as the best diet plan to lose weight and the burning of fat. But in spite of several advantages, there are many disadvantages also. This type of diet is not appropriate for long term use. As it restricts carbs and many other foods that cause malnutrition and nutrient deficiency.
However, it should not be the first priority of any individual, the first priority should be to change its lifestyle and diet.
Conclusion
Ketogenic diet is a diet that contains high amount of fats, moderate amount of protein and less fewer carbs. This diet is very beneficial to lose weight within a short time. Besides many advantages, it also possesses some disadvantages. It can cause dehydration and kidney or heart damage.