Are you searching for the perfect weight loss diet? People often share some crazy diet plans and exercise routine to lose weight, here is a new smart way to lose weight through Keto diet. The ketogenic diet is one of the most popular diets which is high in fat, protein and less on carbs.This article is aimed at giving you a detailed outlook about
What is Keto Diet? A Comprehensive Beginner’s Guide
1. What is Ketosis?
2. What to eat in Keto diet
3. What not to eat in Keto diet
4. Benefits of ‘Going Keto’
5. Side-effects of ‘Going Keto’
So without further ado, let us delve into this intriguing topic that could not only help you lose all that excess flab but also introduce you to a whole new level of fitness in all domains: physiological and psychological.
What is Ketosis?
Ketosis is a metabolic process that takes place particularly when an individual is starving, i.e., when there is a lack of carbohydrates for the body to convert into glucose and use as energy. The body now, acting out of desperation, initiates its contingency plan: the breaking down of fat by the liver to produce energy, in the form of ketones.In short, Ketosis refers to the process of burning fat to provide energy; resulting in weight loss.
And the best part about ketosis is that when the body is running on ketones, in normal levels, it has a wider range of benefits than when it relies on glucose for energy.
So now to answer an impending question: What are ketones?
These are acids produced by the liver when it breaks down fat. The ketones are released into the bloodstream and are used by tissues and muscles as a source of energy when glucose is unavailable.
Now to answer the next impending question. To achieve ketosis does one have to constantly fast or starve oneself?
Of course not. That is where Ketogenic diet comes in.A Ketogenic diet, as according to Wikipedia, is “…a high-fat, adequate-protein, low-carbohydrate diet…” A Ketogenic diet follows a plan which constitutes 75% fat, 20% protein and a mere 5% of carbohydrate. The lesser the carb content the better, to sum it all up.
What to Eat in Keto diet?
You can’t ‘Go Keto’ unless you understand that ‘calories are not evil.’ It is a general misconception that foods with high calories (fat) are the root cause of obesity. I believe its time we settled the hatchet with calories and understand that they can actually make you lose weight.
Below is a list of foods rich in fat which should constitute any ketogenic diet
1. Fish (the greatest source of omega-3 fatty acids)
2. Eggs (for the yolks which are rich in fat)
3. Grass-fed meat and pasture-raised poultry (as they contain the essential omega-3 fatty acids and are devoid of the toxins found in conventionally-raised meat)
4. Cheese, paneer, and butter
5. Coconut milk and coconut oil
6. Nuts (particularly Pecans, Brazil nuts, Macadamia nuts, and Walnuts)
7. Low-carb veggies ( such as spinach, cucumbers, broccoli, cabbage, and cauliflower)
8. Avocado (rich in fat and vitamins)
9. Olive oil (rich in antioxidants)
10. Dark chocolate
11. Water, black tea, and black coffee
12. Spices and herbs
13. Home-made pickle
14. Lemon and lime
What not to eat in Keto diet?
And you still can’t ‘Go Keto’ unless you keep in mind that ‘carbohydrates are evil’; as opposed to the ‘calories are evil’ myth. Carbohydrates are the prime source of glucose. So a Ketogenic diet basically involves ‘cutting down on ‘em carbs’.
Below is a list of foods which should NOT constitute a ketogenic diet:
1. All grains (especially potatoes)
2. Processed food
3. Refined oils (such as sunflower oil, corn oil, and soybean oil)
4. Artificial sweeteners
5. Milk (it is difficult to digest as it lacks good bacteria)
6. Sweet drinks
7. Tropical fruits and dried fruits (everything except lemon, lime, and avocado)
8. Legumes (beans, chickpeas, peanuts)
10. Alcoholic beverages
What are the Benefits of ‘Going Keto’?
This is what we’ve all been waiting to hear. So let’s jump straight into the pros of a Ketogenic diet:
1. Incredible, unbelievable, fast weight-loss without staying hungry!!!
2. Better cognitive functioning (researchers have found that when the brain uses ketones as a source of energy instead of glucose, it improves learning, memory, mood, and attention)
3. Reduced risk of heart disease
4. Lowers the risk of type-2 diabetes
5. Decreases hunger and craving
6. Increases immunity to diseases (even cancer and neurodegenerative diseases such as Alzheimer’s disease)
7. It is used as a treatment for epilepsy in children
8. Better digestion
What Are The Side Effects of “Going Keto”?
We have to admit that nothing in this world is perfect. Unfortunate-to-say so is the ketogenic diet. Below are the cons associated with ‘Going Keto’:
1. It’s tough to adapt to (‘Going Keto’ involves a lot of dedication, self-control, and perseverance; it takes at least a week or two to adjust, accompanied by bad breath and fatigue, and for some, it may even be incompatible)
2. The risk of ketoacidosis (increased levels of ketones in the body which increases the acidity of blood and in the long-term could become life-threatening)
3. When accompanied with anaerobic exercise it can result in muscle loss
4. Requires periodic monitoring of blood ketone level and following a strict diet plan
5. It is controversial (some researchers claim that it has detrimental impacts on the heart and liver)
Keto diet plans are excellent if you want to see tremendous results. The diet will help in weight loss, controlling blood sugar and elevate the mood. But, Ketogenic dieting isn’t as easy to follow as one thinks, in fact, no diet plan is. But it does offer irresistible results
If you’re one of ‘em risk-takers, there ain’t nothin’ you gotta fear in ‘going Keto’.”