The ketogenic diet, or Keto diet in short, is a dietary plan where an individual is suggested to include a few carbohydrates, a high amount of fats, and moderate protein. Keto diet has been highly beneficial to lose weight and curb type 2 diabetes.
The most important thing to force your body into ketosis is to avoid carbs, especially the simple carbs, at the same time ensuring that you are getting enough fat from the food you eat. In this case, fat now becomes your primary fuel source, so it is important that you get it in right proportions.
Getting Started With Keto Diet
The body uses glucose as the primary source of energy and glucose builds up from the carbohydrates we have eaten. However, when there is not enough glucose in the body, the body uses ketones as the primary source of energy. Ketones build up when the liver processes fats and protein. Based on this idea, dieticians and nutritionists have devised a dietary method called Ketogenic diet. The word ketogenic comes from ketones.
Ketones are used as source of fuel by our body whenever glucose is not available. we are all aware that glucose comes from carbs that we consume, and therefore, when you eat fewer carbs, you force your body to produce more ketones. Your body needs a source of fuel, and in this case there are two options – glucose or ketones.
When you’re on a ketogenic diet, your body switches from burning glucose to burning fat. This ultimately leads to weight loss, but there are other benefits, such as feeling less hungry and more energetic.
Generally speaking, the keto diet is recommended for people who want to lose weight naturally without extreme workouts or dieting. keto diet recommends eating a lot of fats so that your body goes into the ketosis process and starts burning fats in your body. However, if your lipids are high and you are under medication for high blood pressure or cholesterol, you should not try the keto diet.
Keto Diet Food Plan:
- Healthy fats and oils such as butter, coconut oil, olive oil, and high-fat dressings.
- Dairy products such as full-fat cheese, sour cream, and heavy cream.
- Proteins such as eggs, chicken and seafood and red meat such as beef, mutton and pork, but in limited quantities. Oily fishes such as sardines, mackerels and wild salmon are to be preferred over other sources of protein.
- Vegetables – Dark leafy greens such as spinach, lettuce, bok choy as well as other above-ground vegetables.
- Fruits – Lower-carb fruits such as Indian gooseberry, blackberries, raspberries, and strawberries
- Nuts and seeds such as almond, peanuts, cashew nuts, pumpkin seeds, flaxseeds
What You Shouldn’t Eat When on a Keto Diet
- You must avoid all starchy foods such as bread, pasta, potatoes and rice.
- High sugar drinks like sweetened sodas and packaged juices are to be completely avoided.
- Sugary Snacks such as candy and chocolate bars contain massive amounts of sugar, and need to be completely avoided. Also pastries and other sweets need to be avoided.
- Alcohol also has to be completely avoided.
The basic idea behind the keto diet is to limit you from eating carbohydrates, eat a moderate amount of proteins, and a lot of fats. The benefits of the keto diet, besides helping in weight loss include, feeling more energetic, lighter, and thinner. It also helps in promoting better sleep – helping you feel more rested.
But remember, you will need to consult your dietitian; and if you are suffering from any medical disorder – your doctor as well, before adopting keto diet on a long term basis. For example, if your lipids are high and you are on medication for cholesterol, or even have heart problems or diabetes, you should be careful about adopting keto diet.
Is keto Diet Right For You
Sometimes, the keto diet is also recommended for people suffering from diabetes. Since the keto diet focuses on eating fewer carbohydrates, thus, diabetic patients can benefit from the keto diet as you will be consuming fewer foods that spike glucose levels. However, the keto diet might not help diabetic patients as the keto diet is a high-fat diet that might raise total cholesterol levels, which might again raise blood sugar.
If you do not have any medical history and are not under medication, you can try the keto diet because the keto diet is a healthy food option. The Keto diet does not have a lot of carbs that make you gain weight. One of the reasons why many people worry about the keto diet is because it includes a lot of fats. However, the fats used in the keto diet are healthy fats i.e unsaturated fats, which actually reduce LDL cholesterol (bad cholesterol) and inflammation. The healthy fat source for the keto diet is avocado, olive oil, almonds, sesame seeds, etc. The keto diet also uses a moderate amount of protein, therefore, your body will continue to build as protein builds cells.