Are you on a look-out for healthy meal plans? Are you much concerned about burning body fats? Have you tried many eating plans but none have given you satisfactory results? Have you already heard health experts and fitness trainers speaking of Keto Diet?
Not sure what a keto diet means and what is the health benefit of a keto diet?
Stay tuned. You are on the right tab.
A keto diet is a meal plan involving a high-fat diet, which allows the body to burn more fats and lose weight. Studies show it has a host of other health benefits too. If you’re looking for a long term shift in diet plan – Keto Diet – we have all the information that you need to know.
Ketogenic diets may even have benefits against type 2 diabetes, epilepsy, cancer, heart diseases, PCOS, Alzheimer’s disease, etc.
Here is a beginner’s guide to the keto diet for our readers:
What is Keto Diet?
The ketogenic diet is a high fat, moderate protein and very low carbs diet. The body burns the fats consumed and turns it into ketones, small fuel molecules that can be an alternative source of energy for the body. Ketones are produced when sugar levels in the body drop down, and only moderate amounts of protein are available.
Thus ketogenic diet aims to cut back on carbohydrates and reach an optimum level of ketosis. Your body then switches to fuel obtained from burning fats 24*7. This will consequently initiate weight loss, better concentration and focus, and more physical strength.
It’s imperative to note that the keto diet is a short term diet focused on weight loss rather than the pursuit of other health benefits.
Foods To Eat On A Keto Diet
Listed below are some foods that you can relish while on a ketogenic diet. To remain in ketosis the lesser carbs you eat, the better. You need to keep the intake of carbohydrates under 50gm per day.
- Fatty fish and seafood: Fishes are rich in fatty acids. Eat salmon, tuna, mackerel, trout, and sardines.
- Meat: Eat unprocessed meat in moderate amounts – red meat, chicken, turkey, ham, sausage, bacon and steak.
- Eggs: Buy organic varieties. Eat them anyway – boiled, scrambled, or omelets.
- Nuts and seeds: Eat almonds, walnuts, flax seeds, pumpkin seeds, and chia seeds. Avoid cashews and pistachios.
- Cheese: Any unprocessed cheese – cream, cheddar, goat, blue or mozzarella.
- Butter and cream: Heavy cream, high-fat yogurt, and dairy butter.
- Healthy oils: These oils contain saturated fats. Thus they are useful to gain ketosis. Opt for olive oil, avocado oil or coconut oil.
- Avocados: Whole or freshly made guacamole.
- Condiments: All herbs, spices, salt, and pepper.
- Low-carb vegetables: Eat veggies that grow above the ground. Leafy greens, onion, tomatoes, bell peppers, broccoli, zucchini, cauliflower, cabbage, sprouts, mushrooms, eggplants, bottle gourd, etc. are good options.
- Berries: Eat them in moderation with whipped cream desserts.
- MCT oil: Medium-chain triglycerides oil is a supplement of saturated fats extracted from coconut or olive oil.
- Drinks: Herbal teas, less milk sugar-free coffee, bone broth and ample of water.
Foods To Avoid On A Keto Diet
Any high carbohydrate containing food must be out of your grocery list while on a keto diet.
Beware of labels when they read ‘Keto’ or ‘low carb’ treats. They might contain hidden carbohydrate that might not work weight loss and metabolic issues. Stay at bay from deceptive ketogenic products.
- Sugary foods: Soda, smoothies, fruit juice, sports drinks, ice-cream, cakes, etc.
- Starchy or whole grain foods: Rice, pasta, wheat products, cereals, etc.
- Beans or legumes: Black beans, kidney beans, lentils, chickpeas, peas, etc.
- Fruits: All fruits are high in carbs, except berries. Small portions of berries can be added to the keto diet.
- Root vegetables and tubers: Potatoes and sweet potatoes are a complete no. Other root veggies like beetroots, carrots, parsnips, radish, etc. can be consumed once in a while.
- Few condiments or sauces: These contain unhealthy fats and hidden sugars. Avoid them.
- Sweeteners: Natural (honey, maple syrup, sugar) – and artificial sweeteners.
- Unhealthy fats: Mayonnaise, margarine, etc. should be avoided.
- Alcohol: Alcoholic beverages like beer are high in carb contents. Keep them out of your pantry.
- Milk: It is easily digested and adds to carbohydrates. Avoid it.
Health Benefits Of Keto Diet
The ketogenic diet was originated as a tool to manage neurologic conditions like epilepsy. However, studies have shown its health benefits in many aspects. Weight loss and reversing type 2 diabetes are the major benefits of the diet. However, there are a few medical conditions that also benefit from it.
- Weight loss: You consume more calories in burning fats to energy rather than converting carbs to energy. A high-fat diet can thus work wonders for weight loss compared to a low-fat diet. Keto breakfats can be energy boosting to lose weight effectivly.
- Type 2 diabetes: Ketosis boosts insulin sensitivity and causes fat loss, leading to the reversal of diabetes.
- Endurance training: Athletes can benefit greatly from this diet to develop focus and concentration.
- Calmer stomach: Keto diet eventually reduces stomach discomfort causing lesser gas, cramps, and pain.
- Cancer: The diet lowers the sugar stores of the body by increasing insulin sensitivity. This helps to slow certain tumor and cancer growth.
- Heart diseases: It is strange, but a high-fat diet does lower cholesterol levels. This can protect you from high blood pressure, stroke, heart failure, etc.
- Epilepsy: It has shown to control seizures but consult your doctor first.
- Other conditions: Alzheimer’s disease, Parkinson’s disease, Polycystic ovary syndrome, brain injuries, and acne. However, remember that research in these areas is far from conclusive.
Side Effects Of Keto Diet
- Mild low blood sugar
- Kidney stones
- ‘Keto flu’ which includes headache, nausea, sleep issues, digestive discomfort, increased hunger, bad breath, fatigue, and poor energy and mental function.
Ketogenic Diet Is Great, But Not For Everyone
Consult your physician before you head out for a keto diet. Be aware of your physical needs and don’t overstretch. If all goes well, a ketogenic diet will change your lives for good!
Hope the information above was useful. Do share this post for the benefit of others.
She is a pharmacist by education and working in the field of medical content development for more than 9 years. She has an excellent hold on medical content research and development and has produced valuable data for various pharmaceutical companies.