Whenever we think about the weight loss and dieting, the first thing that strikes in mind is Ketogenic Diet. Keto diet restricts the intake of carbs it must be only 25 to 35 grams per day. It is very useful and successful weight loss schedule which is not so difficult to follow. During the keto diet, the body goes into starvation mode. In keto diet intake of carbohydrates is quite low in order to burn fat. As we are surrounded by junk and fast food like pizza, burger and processed eatable items so it is very mandatory to maintain the weight. And ketogenic diet will definitely play a vital role in maintaining your body. Before starting the keto diet one must know all about this, what are the food items to eat, what percentage of carbs must intake in a day, how much fat should you eat on keto diet? Take a proper consultation before following a keto diet. Keto Diet involves low carb, moderate diet and high-fat diet. The motive of the diet is to convert the body in metabolic state, and this stage is known as ketosis. Keto diet must not be followed by pregnant women and breastfeeding.
Few food items that you can eat while you are on keto diet
- Bacon for non-vegetarians
- Cream Cheese
- Shredded Cheese
- Coconut Oil
- Olive Oil
- Nuts and Seeds
- Coffee and tea without sugar
- Cocoa Powder
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Food Items that you must avoid during keto diet
Benefits of keto diet
1.Helps in weight loss
If converts carbs into energy and this diet is high in protein. While some one is on keto diet then its body enters in ketosis stage and both the insulin and blood sugar level gets down and fat cells releases the water which they are retaining and hence this diet helps in weight reduction.
2. Control in Appetite
While having low carb diet you will feel less hunger as before and you will have more control on eating junk food which increase fat in a body.
3. Energy Increment
Your body will store glucose and high-protein in large volume which will reduce your laziness and will helps to increase the energy levels.
4. HDL Cholesterol Increases
No need to worry after reading this point, there are two types of cholesterol in the body HDL and LDL. HDL is a good cholesterol that helps to keep body cholesterol away from the body and liver where it can be decreased.
5. Helps to lower the blood pressure
High Blood Pressure is the cause of various heart disease keto diet helps in lowering the blood pressure as your diet includes proper protein, vitamins and carbs.
Side effects of Keto Diet
All things have good and bad side both same as in keto diet, it also has some side effects which you must keep in mind while you are on keto diet
1. Lack in Nutrients
Keto diet restricts the consumption of vegetables and fruits, which results in lack of vitamins and minerals present in these in form of fiber and antioxidants. While on Keto diet you should always take multivitamins to maintain nutrients in body.
2. Cholesterol Increases
Keto diet helps in consuming fats and avoids carbs. Foods like butter, meats, cheese are the cause of rise in cholesterol which results in unhealthy LDL cholesterol which is unsafe for everyone.
3. Heart Rate Increases
Sudden change in diet will increases your heart rate first few weeks while following keto diet. People with any kind of heart issue must consult with the doctor before adopting this diet plan.
4. Difficult to follow
Keto Diet is difficult to follow sometimes as it bounds to consume limited carbs per day. It is very necessary to be mentally and physically prepared when you have decided to follow the ketogenic diet.
This is known by most people that keto diet helps in weight loss, but how the mechanism of weight loss works, have a look.
Higher Protein intake: – It requires the protein in large amount which helps in weight loss.
Food elimination: – Limits your carbs intake along with food options.
Gluconeogenesis: – Body changes fat and protein into carbs and this process burns several calories every day.
Increased fat burning: – It increases the amount of fat burnt per day as keto diet helps in increment of energy level.
Hence it is very clear that keto diet is a successful weight loss diet under the supervision of a consultant or dietician.
The person with diabetes have question in mind, is keto diet is good for diabetic people. The answer is yes some benefits for diabetic people while starting ketogenic diet are:-
- Better management of blood sugar
- A feeling of less hunger
- High energy level
- Weight management
Hence we suggest to follow the keto diet for some time if you feel that keto diet is not working you should not follow further.