The Best Beginner's Guide To Ketogenic Diet
In today's time who don't want the slim and lean look?
I guess all of us want it. Right!
Basically, losing weight is not a big deal. But losing it while remaining healthy is.
When you start doing dieting then your body actually becomes weak, malnourished and it can even cause various deficiencies in the body.
Just imagine losing weight without going on a hunger strike? Wow, man! but is it really possible?
Yes, it is possible. For that matter, the keto diet is the best one. You need not go on a hunger strike to shed your weight.
This diet actually helps in weight loss without causing any deficiencies in the body and it even helps in fighting various ailments. You can easily lose your weight while keeping your muscle mass.
Let's see how it works.
If a person is on a keto diet, then he has to reduce the intake of carbohydrates and it has to be replaced with fats. And when you do this then your body becomes fabulously capable of burning fat for energy.
It actually turns fat into ketones in the liver, which provides energy to the brain.
This diet helps in reducing the bad cholesterol and it increases good cholesterol in the body.
Without any doubt, adapting to the ketogenic diet in starting is a little bit difficult. Within five days to one week, you can easily achieve the target of eating fewer carbs.
What are the benefits of keto Diet?
The ketogenic diet was created so as to treat neurological diseases. But over the last century, many studies show that a keto diet also helps to fight against various other health problems.
Cancer: Keto diet is prescribed by doctors to cancer patients as it helps to slow down the growth of tumours.
Heart Disease: Keto diet is healthy for heart diseases as it reduces bad cholesterol in the body.
Polycystic Ovarian Syndrome: Ketogenic diet helps in reducing the insulin levels in the body which ultimately helps in treating PCOS in females.
Alzheimer's Disease: Ketogenic diet also helps in decreasing or in slowing down the symptoms of Alzheimer's disease.
Diabetes: Keto diet increases the fat and insulin sensitivity which are the remarkable benefits for people suffering from Type 2 diabetes.
Brain Injuries: Ketogenic diet helps in speedy recovery.
Acne problems: Intake of the keto diet also helps in reducing the acne problems and frequency of breakouts.
It is a really very astonishing thing to be noted that, though the Keto diet was invented to treat the neurological problems. But now, this diet helps a lot in treating a large number of human ailments.
What you should know before beginning the keto diet?
The things you should know before starting a keto diet are:
The keto diet main aim is to remove carbs from your diet which means that you have to eat 30 grams of carbs or less than 30 grams of carbs per day.
Fat sources are high in calories so the meal that you eat should include low carb veggies.
Plan your diet properly and if you are going outside somewhere you should carry low carb food with you as it's difficult to find low carb food items.
Take enough salt. You can even take electrolytes as ketosis( It is a metabolic state in which fat gives most of the fuel to the body) changes mineral and fluid balance.
Be consistent with your diet, then only it works.
Which food items you should eat and avoid?
List of the foods that one should include in his diet are:
Dairy Products: It is essential in a keto diet. Such as cream, butter and cheese are important.
Meat: It plays a major role in the Keto diet. So, one should definitely include meat in his diet.
Vegetables: You can eat those veggies with are having a low percentage of carbohydrates like pepper, onions, tomatoes etc should be included.
Nuts and seeds: Like walnuts, chia seeds, almonds should be added as they are an important part of the meal too.
Spices: You can add salt, pepper, and several other healthy spices and herbs for seasoning purposes.
Beverages: You can take unsweetened coffee, water as they are keto-friendly beverages.
Foods that must be avoided are:
In the keto diet plan foods that are excluded are fats like vegetable oils, fast food, processed meats, and foods with artificial preservatives and colours.
You should avoid eating foods that are rich in sugar such as coconut sugar, Ice creams and sweetened beverages like packed juices etc.
Avoid eating baked foods such as wheat bread, cookies etc.
Administration of fruits like bananas, peppers and grapes should be avoided.
Stop the intake of alcoholic beverages.
So, these were the list of food items that you should eat and avoid while taking a keto diet.
You can see so many people doing dieting to shed their belly fat and they suffer from various nutritional deficiencies in the body.
For that matter, the keto diet is the best way to lose weight. It not only helps to reduce weight but also helps the body to fight against various ailments.
One must definitely ensure to have a balance of about 20℅ proteins, 75% of fats and 5% of carbohydrates.
So, try this and see the change.
Thanks for reading till the end. I hope you loved it.