Lately, the keto diet has surely gained a lot of popularity.
Basically, this is a diet based on low-carb and high-fat intake which has proven to show some great health benefits.
The ideology is to gain more calories from fat and protein and less from carbs, by cutting down the carb intake.
So here is all you need to know before switching to a keto diet:
How does the keto diet work?
As mentioned earlier, a ketogenic diet is based on a low-carb diet plan.
When your diet plan includes less than 50 grams of carbs a day, your body runs out of energy.
But the magic begins after 3-4 days when your body burns protein and fat for energy, which leads to the ultimate weight loss in your body.
Just keep in mind, a keto diet’s central aim is weight loss, though it has other health benefits as well.
Keto Diet for Weight Loss
A ketogenic diet has proven to be a much better effective way to lose weight and can show great results in starting 3-6 months.
As per studies, the keto diet is proved superior to many other low-fat diets.
The best part is following this diet is that you do not need to keep track of food intake and can still manage to lose weight.
Some studies have shown that people following a keto diet has lost 3 times more weight than people following any other diets.
Except of weight loss, a keto diet comes with a number of other health benefits as well. Here is a list of some of these benefits:
Cancer: While on a keto diet, your body needs and forms less insulin. This low level of insulin protects against some kind of cancers and can even slow the growth of cancer cells.
Acne: Cutting down carbs from your food intake can help you against this skin condition. Low insulin levels and eating less sugar or processed foods can help you stop acne breakouts.
Heart Disease: A keto diet helps to improve risk factors like body fat, blood sugar and blood pressure.
Brain Injury: One animal study found that the diet can reduce concussions and aid recovery after brain injury.
Diabetes: Low-carb diet help to your blood sugar low, but this forms a compound called, so if you have diabetes, you need to consult your doctor and customize your diet as per the advice.
Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children
Food List for a Keto Diet
If you are planning to get on a keto diet, there are multiple food choices for you which you can add to your meals:
- Meat and poultry
- Seafood: Clams, Oysters, Squid
- Low-Carb Vegetables: Tomatoes, Onions, Pepper
- Unprocessed Cheese
- Coconut Oil or Olive Oil
- Nuts and Seeds: Almonds, Cashews, Walnuts, Chia Seeds, Flax Seeds
- Butter and Cream
What not to eat?
The basic ideology is to avoid the food which is rich in carbs, but still here is a list of the foods to avoid when on a ketogenic diet:
- Fruits: Most fruits except for berries
- Unhealthy Fats: You need to reduce the intake of processed vegetable oil and mayonnaise.
- Alcohol: Due to the carb content, alcohol is restricted while on a keto diet.
- Sugary Foods: Smoothies, Cake, Ice Cream, Candy
- Beans and Legumes: Peas, Kidney Beans, Chickpeas
- Grains and Starches
Side Effects of a Keto Diet
For most people, a keto diet can be healthy, but there can be some initial side effects too.
But the good part is this usually gets over within a few days.
The keto flu side effects include headache, weakness, and irritability.
To reduce these effects, you can first get on a low-carb diet for the 1st week for your body to adapt.
Make sure you, try consuming 3000–4000 mg of sodium, 1000 mg of potassium and 300 mg of magnesium per day to minimize side effects.