Know Everything About Keto Diet
In the world of evolving lifestyles, the keto diet is getting significantly popular.
What we eat plays a crucial role in our life. It not only keeps us fit and healthy physically but also contributes towards good mental health. There are many types of diets and lifestyles that are increasingly getting popular. Adopting these diets have certain health benefits and that is the reason so many people are inclined towards them.
But before choosing any particular form of diet we should be knowing every single bit about it. Its requirements, its pros, cons, health benefits and if there are any special circumstances we should be avoiding it into. We can’t blindly follow a diet because someone told us to or it is increasingly getting popular on social media. It could be very risky for you. A diet should be followed keeping everything in mind.
Here we will talk about everything we know about ketogenic or in short, the keto diet. However, we strongly recommend taking medical advice before shifting to the keto diet.
What Is Keto Diet?
The ketogenic diet is a high-fat, adequate-protein and low-carbohydrate diet. It involves drastically reducing the consumption of carbohydrates in the diet and replacing it all with fats. This reduction in carbs in your body will put you into a metabolic state called ketosis.
Ketosis is a process that takes place in the body when it doesn’t have enough carbohydrates to release energy. In the liver, the production of ketones starts by burning fat. This produces ketones which is used as a fuel for the energy required by the brain and the body.
The Idea Behind The Diet
Carbohydrates are the main source of energy but on the keto diet, we limit our carbohydrate consumption. Now when your body doesn’t have enough carbohydrates to release energy, it starts looking for an alternative and it finds that alternative in the form of fats which we are eating in a high amount on the keto diet. Now that fat will be used to produce ketones, which is a fuel. In this, the protein balance is very crucial. Too much protein in the diet could stop ketosis and too little of it could make you lose your muscle mass.
This diet is not ideal for anyone who has a disease of the pancreas, liver, thyroid, kidney or gallbladder.
Benefits Of Keto Diet-
Many studies have concluded the benefits of the keto diet if done correctly. Here are some benefits you should consider.
1. Loss of weight
The keto diet is a very low-carbohydrate and high-fat diet. It triggers metabolic changes in your body. When the body does have sufficient carbohydrates the body reduces its water content which result in an overall loss in body weight. So if you are considering losing weight, then the diet may help you in that.
2. Control blood sugar level
According to a study, low carbohydrates in the diet help in maintaining the blood sugar level. That is why a keto diet is a good option for people who suffer from diabetes.
3. Improves athletic performances
The high fat and high protein intake in the keto diet, helps athletes to improve their performance. It works especially well in the case of endurance athletes.
4. Reduces abdominal fat
If you have belly fat you want to get rid of, the keto diet may be helpful. The diet works pretty well in burning fats. It also helps in losing overall body fat along with body weight.
5. Reduces acnes
Carbohydrates are often linked with acne. The high concentration of carbohydrates is believed to be a cause of increased acne but because the ketogenic diet limits the amount of carbohydrate consumption a noticeable reduction is observed in the case of acne.
6. Good heart health
A ketogenic diet helps improve the level of ‘good cholesterol’ and reduces the amount of ‘bad cholesterol’ in the body. Hence, it is considered food for hearts.
7. Helps women with PCOS
Some studies have found, that the keto diet helps women suffering from polycystic ovarian syndrome positively.
8. Helps children with epilepsy
Although there aren’t many studies to support the claim it is strongly believed that the keto diet proves beneficial to kids suffering from epilepsy.
Cons of Keto Diet
1. Can cause nutrient deficiency
Because you are skipping a lot of grains, fruits, beans etc for this diet, there are high chances of nutrient deficiency.
2. Have side effects
Fatigue, headache, nausea are some common side effects of the keto diet.
3. Limit food choice
Because it is a restrictive diet, a lot of things are cancelled out from the list of your food choices.
Challenges With Keto Diet
- Initially, it will be very difficult to keep up with the diet. Your body will try to adjust itself to the new changes. During this adjustment of burning fat instead of glucose, the side effects could make you feel sick. The sickness is very common and is called keto flu.
- You need to think and plan ahead. Being new to a keto diet, you might not be sure what to eat and what not to. So planning ahead is important. A proper meal plan will help you with this.
- On social occasions, you might feel a little left out because not every place has keto-friendly options in their menu.
Common Mistakes to Keep In Mind When On a Keto Diet
1. Avoid Using Fat Excessively
The biggest mistake people make while on the keto diet is that they start consuming fat excessively. Although the main aim of the keto diet is high fats and low carbs intake, it does not mean you have to eat fats in every item you consume. There are high chances you are exposing yourself to high cholesterol levels.
2. Not drinking enough water
Water is essential when on the keto diet. Less water could lead to dehydration.
3. Forgetting about fatty acids
Don’t forget Omega 3 fatty acids. They are vital in anti-inflammatory actions and offer healthy polyunsaturated and monounsaturated fat that your body needs to perform at its best. So, don’t forget them when on the keto diet.
4. Forgetting about the veggie
Don’t abandon your veggies. They contain carbohydrates but don’t skip them from your meals. They have fibres that help the body in various ways. Just be mindful when consuming it.
5. Ketosis Isn’t Forever.
It’s recommended that you follow this diet for a few months and then take a break. Staying long on keto diets can cause muscles aches and fatigue.
Our Final Thoughts
Never follow a diet without the advice of an expert. Whenever you make up your mind about going onto the keto diet, don’t forget to consult with your doctor and dieticians. They will help you and advise you the best in this case.
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