Keto Diet Plan
Ketosis occurs when the body has run out of its glycogen (which is basically sugar) stores so it needs to find another source of fuel.
Is the Keto Diet Good or Bad?
Are you trying to shed those extra kilos? The ketogenic diet is a low carb diet, moderate in protein and high in healthy fats. The primary goal of the ketogenic diet is weight loss. The diet helps to bring your body into a metabolic state which is known as the ketosis. Ketosis occurs when the body has run out of its glycogen (which is basically sugar) stores so it needs to find another source of fuel.
When this occurs your liver begins to process fat into ketones which become the body’s main fuel source. Some of the foods that one can enjoy on a keto diet are avocado, cheese, sour cream, Greek yoghurt, chicken, fatty fish and full-fat milk. Just like every coin has two sides, in the similar way every diet has some pros and cons. The following article will explore some of the advantages and disadvantages of this fad diet, keto diet.
Health benefits of keto diet
1. Weight loss
As mentioned earlier, the ketogenic diet focuses on weight loss. The human body requires more effort to turn fat into energy whereas it takes less time to turn carbohydrates into energy. This is the reason; ketogenic diet helps in a quick weight loss. Since, the ketogenic diet includes some amount of protein as well; it keeps you full for a longer time. Therefore, you tend to shed those extra pounds.
2. Better mental focus
When carbohydrates are used by the body as an energy source, the blood sugar levels become unstable. As the energy source is not consistent it is difficult for your brain to stay focused for long periods of time. On the other hand, when you are in ketosis and the brain uses ketones as a fuel source, which has a consistent fuel source and you can focus for longer periods of time. Hence, you also tend to feel more active and alert.
3. Type 2 diabetes
People who suffer from diabetes suffer from an increased production of insulin. As the ketogenic diet eliminates sugar (baked stuff, chocolates, canned juices and other sweetened beverages) from the diet, it helps to manage your blood sugar levels.
4. Limiting junk and processed food
One generally snacks on packaged or processed items and junk food which are harmful for your overall health. These super-convenient foods are loaded with harmful chemicals and preservatives which might be detrimental to your health. When you follow the ketogenic diet, you eliminate these foods from your diet.
Dangers of the Keto Diet
1. Lacks vital nutrients
Since the diet focuses on healthy fats and moderate protein, you might not include other nutrients (fiber, vitamins, carbohydrates, minerals) in your diet which are essential for the human body. Beans, whole grains, legumes and many fruits and vegetables which are extremely nutritious are eliminated from the keto diet.
2. Digestive problems
As the ketogenic diet lacks in fiber, the chances are quite high that you might face some digestive problems. Some common digestive problems are constipation, diarrhea or even irregular bowel syndrome. Fiber rich foods like fruits and vegetables help in smooth functioning of the digestive system.
3. Difficult to sustain
One might face difficulty in sustaining the keto diet as it focuses on healthy fats,red meat and salty foods. The possibility is quite high that you crave for some other foods as well.
4. Loss of electrolytes
While on a keto diet, the body can be low on electrolytes and fluids and due to increased urination, it can lead to a loss of electrolytes such as sodium, magnesium and potassium. This in turn can make people more prone to acute kidney stones or injury.
Is the Ketogenic Diet Safe for Everyone?
Ketogenic diet works best for people who are extremely overweight. “This is with reference to people who weigh more 100 kilos and are reaching the point where they have extreme health issues,” Ketogenic diet reduces the amount of fat and inflammation in the body. “It becomes easier for the body to burn fat instead of sugar. When we are not burning sugar and burning fat, weight loss happens really quickly and that’s what Keto does”.
Ketogenic Diet Food List
Fat which is recommended in Keto diet is healthy fat only. Sources of healthy fat include ghee, cheese, avocado, coconut oil and peanut oil to name a few. The carbs included in keto diet come from food sources rich in fibre. Pulses and cereals should be avoided in keto. No dals are allowed under keto. Some beans can be included. “Only complete source of proteins should be consumed in Keto. These include veggies like pumpkin, eggplant and leafy greens. Meat, chicken, fish and eggs are also good sources of protein. Nuts and seeds can be consumed conveniently in keto.”
Cyclic keto vs pure keto diet
Cyclic keto works better than pure keto as it helps in avoiding the aforementioned issues. “Cyclic keto is one of the best ways to follow a keto diet. It helps in keeping a check on your nutrient intake and is a diet regime which can be followed for a long time,” Cyclic keto works in a way that one can avoid carbs for 5 days and then have it for 2 days.
Important Note: We Don’t Recommends any stringent diet plan unless advised by your doctor or dietician stating the needs and necessity.