What Exactly is a Keto diet? Types of keto diet – Benefits & Risks! Keto diet – What does it do?
– keto do’s and don’ts! Keto – Is it The Right choice?
Isn’t the Keto diet on the upsurge these days? It is not only a weight loss protocol, but it also offers multiple health benefits. What is this keto diets? Is this diet right for you?
The keto diet still remains as one of the most popular diets out there. Keto has been listed under the top 10 diets by Google search report in 2019. The diet was in trend last year.
There are clearly two sides to the keto debate: There are folks who are all up for the high-fat diet and the rest who aren’t. So, here you’ll learn how to follow a keto diet based on real foods with keto do’s & don’ts.
What is a Keto diet?
A keto or Ketogenic diet is a low carb & high-fat diet with a moderate protein intake that helps burn your fats faster. It has many benefits for persons suffering from obesity & type 2 diabetes.
Keto is a high-fat diet that curtails the carbohydrate amount from your body. Also known as a ketogenic diet, it forces your body to burn fats for energy instead of the carbs, primary fuel for your body. That’s how it fastens weight loss in an overweight person.
What “Keto” means –
It goes by the name – “keto” or “ketogenic” diet because it causes your body to produce small molecules of fuel called “ketones”. This is basically an alternative source of fuel for your body that comes in use when your body faces a shortage of glucose supply.
For a person on a keto diet, it typically comes down to:
- 5 to 10 percent of carbs
- 15 to 30 percent of protein
- 60 to 75 percent of fat
Keto diet – What does it do?
The keto diet compels your body to use a separate fuel for your body activity. Your body uses ketones as its fuel instead of counting on sugar that comes from carbohydrates rich foods like grains, fruits, veggies, and legumes. The ketogenic diet focuses on ketone formation, a kind of fuel produced by your liver from stored fats.
Your brain is a hungry organ that consumes 20% of your total food energy. When you are on a keto diet, your liver produces ketones from fat. The ketones then serve as a fuel for your brain and body.
A human body switches to fat-burning mode 24X7 when on a keto diet. This comes as a great option when you’re trying to lose weight with added benefits such as less hunger and constant supply of energy. It also helps stay conscious and alert. However, keep a close tab on your nutrients requirements to preserve a healthy diet for your body.
Types of keto diet:-
Most people think of the keto diet as “one size fits all” but it is not. There are distinct types of keto diets and all have different benefits based on what your nutritional goals are. However, they all have the same core-super low-carb, high-fat-but they all have their own set of outlines. Here are the four most common types of the keto diet.
Cyclic keto diet-
The cyclic keto dieter eats for five to six days as per the standard keto outlines. He/She then takes a ‘carb refeed’ day to add carb cycle in a week. People generally eat about 140 to 160 grams of carbohydrates in a week.
It is often followed by athletes to replenish the glycogen stores in the body. Look for whole grains, starchy veggies, and fruits for your carb cycle.
Targeted keto diet-
A Targeted keto diet asks you to eat carbs prior to intense body workouts. Dieters of this category will consume 25 to 50 grams carbs 30 minutes before heading for a workout. This strengthens them and makes them more capable during body workouts.
This won’t let additional carbs get stored as fats in your body and also maintains the carb needs.
Vegan Keto diet-
This diet is specially for those who want to follow a low-carb & high-fat diet but do not want to rely on animal products for that. This may be harder to sustain as common sources of protein comes for animals.
Vegan keto dieters can opt for tofu, nuts, tempeh, nut butters, beans and legumes to suffice their protein needs.
Keto Diet Benefits:-
The benefits of a keto diet are almost the same as of other low carb and higher fat diets. Think of your diet as a supercharged, low-carb diet that comes with multiple benefits. However, some people may also experience a few side effects.
Aids in Weight Loss-
Turn your body into a fat-burning machine with a keto diet. Your body burns fat faster and drops insulin (the fat-storing hormone) levels easily. This makes it simpler for your body to lose fat without bearing hunger pangs.
A low-carb and keto diet can release you from obesity within a few months.
Controls your Appetite-
You’re likely to gain better control of your belly desire with a low-carb diet. You will experience more energy all day and will get lesser hunger pangs. This makes it easy to lose weight & eat less, even while keeping up with enough energy the body needs. You can also save time and money by having to eat twice a day.
Make food your friend and not the enemy with a simple fuel for your body on a keto diet.
Controls your Blood Sugar and Reverse Type 2 Diabetes-
A ketogenic diet is quite helpful in managing your type 2 diabetes, often resulting in complete reversal of the disease. As keto lowers blood sugar levels so does it lowers the need of meds and also lowers the chances of negative impacts of higher insulin levels.
Boosts Energy and Mental Performance-
Some folks use ketogenic diets for mental ability and increased energy. Well, it’s very common for people to see a rise in energy when on ketosis. Keto powers your brain 24X7 with ketones that act as the primary fuel for your body. So, there is no need for any dietary carbohydrates.
Keto maintains a steady flow of fuel for your brain, offering you improved focus and concentration that promises mental clarity.
Relaxes your Stomach-
Keto diet gives you a relaxed stomach with less acidity and fewer cramps. Go for this diet to improve your stomach efficiency.
Increases Physical Endurance-
This diet can give you a larger access to the vast amount of energy stores. Your stored carbs last only for a few hours of intense workout, but your fat storage even last for weeks. It also cuts your body fat that helps you come up in a lot of endurance sports.
Who should NOT do a Ketogenic Diet?
There are numerous whims & fancies about a keto diet, but for most folks, it appears to be very safe. Now let’s talk about the three specific groups who need special consideration.
- People on diabetic medication, such as insulin
Starting with a low-carb diet while on diabetic medications can be good for you, but you need to make some exclusive dietary changes to reverse type 2 diabetes. Even a keto diet can improve your blood sugar level in cases of type 1 diabetes. You just need to know what you are doing and stay in touch with your health expert to get better advice on it.
You need to lower your insulin & other doses once you are on a low carb diet. That’s because your body requires fewer meds when you avoid carbohydrate intake. It can get harmful if you continue taking the same amount of insulin doses even after starting a low-carb diet. As it results in low blood sugar.
NOTE: So, keep a tab on your blood sugar levels & visit a doctor to adjust your daily meds.
- People relying on medication for high blood pressure
If you want to start a low-carb diet & have high blood pressure. Congratulations to you! It can help you to lower your blood pressure naturally. This can even restore your normal blood pressure levels completely.
You may get too healthy on a low-carb diet with high blood pressure. However, it may take days or even months to see the full effect. You should instantly consult a health expert if your blood sugar levels drop anywhere below 120/80.
It is always better to add extra salt & fluid in your diet when starting on keto. Consuming them for the first few weeks can reduce the chances of side effects like a headache. Take it only when your blood pressure is well under control.
Reduce extra salt and bouillon from your diet if your blood pressure levels are still high. Doing so could raise your blood pressure levels, which is not wiser to do.
NOTE: Your body will come over from any side effects within days to weeks as your body starts using fat as its primary fuel.
- Nursing Mother-one who breastfeed her child
Eating a low-carb diet can be a better way to lose weight for breastfeeding mothers. However, you need to add vital foods that you and your baby need. Go for a liberal low-carb diet to avoid any risks with 50 grams of carbs per day.
An ultra-low-carb diet can push you into a state of ketoacidosis in rare cases. So, it’s wiser to avoid an extremely low-carb diet for young mothers.
NOTE: Always consult a health professional if you feel fatigued or weak. Consume a healthy diet for you and your baby.
Keto Diet Risks:-
A keto diet is very high in saturated fat. So, it is better to limit your saturated fat intake to well below 7% of your daily calories. Keto diet also leads to the growth of bad LDL cholesterol that can incur heart disease. Other potential risks that can come up with keto are:
Nutrient Deficiency: You might face deficiency in micronutrients if you do not eat a variety of fruits, veggies, and grains. The study reports say it can lead to a deficit of vitals like phosphorus, selenium, magnesium, and vitamin B & C.
Kidney Problems: Eating a keto diet can raise the protein overloads on a kidney. After all, your kidney helps metabolize them. Take no more than 46 grams per day if you are a woman and 56 grams for men.
Liver Problems: Your diet could stretch out any existing liver conditions as keto involves a high intake of fats. It is your liver that has to undergo metabolization of fats. So, choose your diet consciously.
Your keto diet is low on fibre foods like grains and legumes. So you may face constipation. Also, the brain needs sugar like good carbs to function. So, add bits of fibrous foods and carbs to keep your diet balanced.
Keto Do’s & Don’ts List:
Add these keto dos and don’ts to your daily chore list to give yourself a better diet plan.
- Dine Healthy fats: Consume fats that are a rich source of energy. They also enhance brain functions and help in making smart decisions. Include good fats like coconut oil, butter, and animal fats to your daily list.
- Eat Leafy veggies: Consume leafy greens to keep a low-carb diet. Maintain 5 percent of carbs to your overall diet to promote a balanced ratio of proteins and fats.
- Add nuts on your plate: Nuts carry healthy fats that make it a great option to tag on to your keto diet. Allow almonds, Walnuts, Pistachios, and cashews to your daily food list.
- Hydrate well: Always keep a good level of water intake when you are in a keto diet. Your body loses water more often during a keto diet plan.
- Daily workout: Include simple exercises like cycling, jogging, and swimming to your workout list. It will help you lose body fat faster.
- Turn your back on:
- High-sugar fruits like bananas, mangoes, and pineapples.
- Grain-based foods like rice, pasta, and cookies.
- Processed beverages like soda, milk, juice, beer, wine, etc.
- Avoid high-carb veggies: Vegetables like potatoes, corn, peas, and artichokes contain loads of carbohydrates. Avoid them to bring down the carb ratio in your body.
- Duck out of dairy products: Dairy products are quite calorie-dense and better to avoid to stop overeating. Continue eating them if you can digest them easily.
- Don’t overeat: A keto diet is full of mouth-serving foods. Greater are the chances of a person to overeat in a keto diet. So be mindful and don’t overstuff yourself.
Keto Do’s and Don’ts Food list:
Be wise enough to keep yourself in check before buying food for the day. Follow these keto dos and don’ts to make the most of your diet.
Foods to eat:
- Animal protein like seafood, meat, and eggs.
- Olive oil, Avocado oil, and coconut oil.
- Avocados, Raspberry, Strawberries, etc.
- Broccoli, Green Beans, Cauliflower, Cucumber, etc.
Foods to Avoid:
- Potatoes, Beans, Corn, and lentils.
- Rice, White Bread, cookies, and pasta.
- Processed sugars and beverages.
- Hard drinks like Beer, wine, and cocktails.
Best Keto Foods:
- Coconuts, Olives, Natural Butter.
- Flaxseeds, Pumpkin seeds, Chia seeds.
- Low carb veggies like tomatoes, peppers, onions & other green leafy veggies.
Keto dos and don’ts eat list will turn you upside down to bring out a fit and lovely body.
Are you looking for the right advice on a keto diet? Well, lowering your carbohydrate intake can be a lot helpful in improving multiple health concerns like obesity and metabolic issues. While you can improve your health conditions by diet alone, with no pills or meds.
A keto diet is not a “cure-for-all,” but is quite effective as the first line of defence against diseases. Seek expert medical advice before making any changes to your diet or lifestyle.
Dietary changes can influence other facets of your life too apart from health, such as hunger levels, athletic performance, and your cooking time. Give this diet a try & share your insights with us.
You may not need a low-carb diet if:
- You carry a healthy weight, have no metabolic issues & can gulp in the carbohydrates easily.
- Your family does not have any diabetic history.
- You don’t want to eat the kind of foods needed on a low-carb diet.
- You feel anywhere that lowering your carbohydrate intake would hurt your quality of life.
Happy keto diet for you! Make the best of keto foods and avoid which challenges your dietary discipline. Happy Dietary Lifestyle for you!