Say Yes to Fitness and No to Fat

Ketogenic Diet

Keto Diet is something very interesting that has gained more popularity around the globe after the world witnessed the horror of COVID-19. This disease has made everyone more conscious about their health and well-being. Staying fit and building up good immunity is a vital aspects to fight this ailment. And Keto diet is absolutely a great way to manage good fitness and immunity at once.

Keto Diet simply means a low-carb diet that you can say like the Atkins diet. The whole idea behind this diet is to gain as many as calories possible from protein and fat compared to carbohydrates. The use and mention of this diet have been there for a long time and are most commonly used to control diabetes. There was some research done on this diet that proved it as an effective treatment for epilepsy in children in whom medication was ineffective. This diet has also been used for dealing with other health conditions like polycystic ovary syndrome and cancer. All carb restrictions are done to get access to the state of ketosis. A metabolic state in which your body uses the fat for fuel instead of carbs. To achieve this state this diet significantly reduces your carb intake which limits the body's supply of glucose; which is considered to be the main source of energy for cells. There are some general estimates like limiting carb consumption to around 20 to 50 grams per day to achieve the state of ketosis.

Types of Keto Diets to Follow

As per our research, there are several versions of the Ketogenic diet for you to follow. We have mentioned some of the most commonly followed diets, have a look:

High Protein Ketogenic Diet: This diet is for someone high in protein intake. The ratio of this diet goes something like 35% protein, 5% carbs, and 60% fat.

Standard Ketogenic Diet: This is an effective and most commonly used diet plan. It includes a very low-carb, high-fat, and moderate-protein diet. The ratio that it follows is 20% protein, 10% carbs, and 70% fat.

Cyclical Ketogenic Diet: A unique diet that includes alternate days like 5 Ketogenic days and 2 high carb days.

Targeted Ketogenic Diet: It is another quality diet plan that allows you to add carbs around workouts.

How Does the Whole Mechanism of Ketosis Work?

When your body's carbs intake per day is reduced to 50 grams. Then your body will eventually get empty on fuel. This takes typically 3 to 4 days to happen. After that, the body starts to break down protein and fat for energy and to achieve weight loss goals. But one thing is for sure the Ketogenic diet is a good example of a short-term diet that is focused on weight loss.

People Who Use It

This diet plan is usually pursued by people who want to lose weight or have some specific health conditions like heart disease, brain disease, and some other illnesses. In some research, it is found that this diet is great to be used by people who have type 1 diabetes.

The Ultimate Keto Meal Plan

What to Eat on a Keto Diet?

Certainly, this diet has gained immense popularity all around the globe. But do you ever wonder about the people who follow this diet and what they eat? To answer that question we have mentioned some of the most consumed food in a Ketogenic diet for you. Include these foods and say bye to your overweight days:

Eggs

One of the best sources of raw protein in the world. The eggs have made their way to this list due to their rich nutritional values. Each egg contains less than 1 gram of carbs and about 6 grams of protein which make them ideal for the Ketogenic diet. In certain research, they have been shown to trigger hormones that increase the feeling of fullness. The presence of Antioxidants lutein and zeaxanthin also promotes good eye health.

Peppers

If you are a lover of spicy food then here's a piece of good news for you. Peppers have made it to the list. There are several varieties of peppers and all of them are appropriate for a ketogenic diet. They are technically considered to be food but treated as vegetables in cooking. The peppers like Jalapenos are used to make appetizers for this diet plan. The other peppers like bell peppers are stuffed to make low-carb dishes. They are also considered to be a rich source of vitamin C.

Cheese

We are a little bit confused after adding cheese to the list. And questioned ourselves, are we talking about Keto diet food products? but it would amaze you that cheese is one of the best Keto diet foods. There are various types of cheese and most of them are very low in carbs and high in fat which makes them fit for the Keto diet. They are high in saturated fat but some research has shown it protects against the risk of heart disease. So you use them to prepare healthy, yummy Keto dishes to satisfy the craving for health and yumminess at once.

Cheese List

Colby Jack

Cottage Cheese

Cream Cheese

Feta

Goat Cheese

Halloumi

Havarti

Limburger

Manchego

Mascarpone

Mozzarella

Muenster

Parmesan

Pepper Jack

Provolone

Romano

String Cheese

Swiss Cheese

Seafood

So, seafood is something pretty great to add to the Keto diet. Some specific fishes are great for this diet like Salmon and other fish, as they are nearly carb-free and rich in potassium, selenium, and B vitamins. Some other fishes like Mackerel, Sardines have high omega-3 fats and are considered very helpful for people with lower insulin levels or obesity.

Green Leafy Vegetables

We can't keep away the greens

The Ultimate Keto Meal Plan

whether you like them or not. They are very essential for Keto since green leafy veggies are extremely low in carbs and rich in minerals, vitamins, and antioxidants.

Some veggies that you can include in your diet

Herbs to Choose from Oregano, Dill, Cilantro, Basil, Lemongrass, Rosemary, Thyme

Greens For Your Salad: Frisee, Arugula, Baby Spinach, Lettuce

Green to Cook: Cabbage, Mustard Greens, Kale, Spinach, Bok Choy

Risks Associated with Keto Diet

The aforementioned points are bright and interesting facts about the Keto diet. Let's get some dark out for you. This diet doesn't just have significant health benefits but also leads to some health issues. This diet carries some risks you should be aware of. Some of them are given below:

Stress Out the Kidney

One of the major risks associated with it. High-fat animal foods like eggs, meat, and cheese are the staples of the Keto diet. Eating a lot of these foods would stress out your kidney and increase the risk of kidney stones. This would cause your blood and urine to become more acidic.

Constipation or Digestive Issues

As you know Keto diet restricts carbs which makes it difficult for you to meet your daily fiber needs. The food products high in fiber but eliminated in this diet are starchy veggies, whole grains, and beans, as they provide too many carbs. Continuing this diet for a long time would end you with digestive issues or constipation. There are some other issues also associated since the gut controls the overall body's well-being.

Nutrient Deficiencies

Another big issue that comes with this diet is several foods are being restricted. Especially nutrient-dense ones like fruits, whole grains, and legumes.

Weakening of Bones

Decreasing bone strength is a major issue that occurs with the Keto diet. It is likely due to losses in bone mineral density which occur as your body adapts to ketosis. In some recent findings, it is found that people who follow this diet have the issue of lower bone density compared to the ones who are on a higher carbs diet.

Risk of Chronic Disease and Early Death

Everything works for a definite period, the same goes with the Keto diet. If you follow it for a long duration then it would invite some chronic diseases like heart disease or cancer which remain under research. But there is some evidence that suggests low carb, high fats diets from animal food can lead to poor health outcomes compared to vegetable sources of fat and proteins.

How to Measure Ketones?

Ketones are alternative sources of energy produced by the body under ketosis. As it is important to keep an eye on ketones to avoid the above-mentioned health issues. You can do so using Ketone testing kits and sensors.

Some of the test kits for you to choose from are:

KetoSens Blood Ketone Monitoring Starter Kit

KETO-MOJO GK+ Bluetooth Glucose & Ketone Testing Kit

Conclusion

As per our research, we can say that the Ketogenic diet is completely fine to go forward with. This diet has gained good popularity among people with issues like diabetes, obesity, and weak metabolism. But if you are an athlete and wish to add muscle strength then we suggest not following. Before going with this diet plan first consult with your doctor to get a clear understanding.

Disclaimer

This article about the Keto diet was written only for informational purposes, after doing intense research on different content sources available on both online and offline mediums. The above-mentioned products do not prevent, treat or cure any disease. If you have any type of the above-mentioned symptoms; then you should immediately consult with your doctor