What is Keto Diet and its Benefits!

  • By: Tiana Rodrigues / Comments : 0

From Instagram to Snapchat, there’s a new craze visible in stories. Everybody wants to do the new ‘Keto Diet’. It’s always good to take a healthy diet but remember that the keto diet is not just something you should start because you saw some fancy pictures and post on your Instagram wall with body transformations.

It’s a medical or therapeutic diet to be taken as per your nutritionist’s or doctor’s advice. It’s not meant for everyone. Traditionally, the ketogenic diet has found to be very effective for children to reduce the frequency and medication required to treat seizures caused due to epilepsy.

A keto diet refers to a low carb, moderate to high protein and high fat content in meals. A ketogenic diet usually limits your carbs intake to 25 g to 30 g per day which is divided across meals.

Studies have shown that keto diet is effective to lose weight. The diet replaces glucose (provided by carbs) with ketones (provided by fats) to produce energy. However, it is a diet that is difficult to sustain.

It is also important to understand that one cannot just jump from consuming normal carbohydrate content in meals to very low or negligible carbohydrate content in meals. Before the actual low carb and high fat diet is introduced, there is a carbohydrate wash out phase where the carbohydrate content in the meals is reduced and the fat and protein content is gradually increased to enable the body to ease into ketosis. The ratio of fat to protein is slowly stepped up from 1:1 to 4:1 keeping a check on urine ketone bodies. It is important that a nutritionist or a healthcare professional monitors this process.

Very high ketone bodies can also be very dangerous to your health, especially if you are a diabetic on medication and your dose is not regulated to suit your diet. Also, the body requires to be eased out slowly when you are being weaned off this diet.

Let’s look at some of the foods which fall into the keto diet plan.

 

What foods to eat in a ketogenic diet?

Low Carb

Leafy Green Vegetables – Spinach, Kale, etc.

Vegetables grown above the ground – Cauliflower, Broccoli, Gourds and Melons etc.

Avocados and Berries – Blackberries, Raspberries, Blueberries and similar ones with low glycemic load

Protein

Non-vegetarian - Egg, Chicken, Lean Meat
Plant protein – Soya, Tofu, Sprouts
Nuts and Seeds – Almonds, Walnuts, Flaxseeds, Macadamia etc.

Health SupplementsWhey Protein (Isolate) Shakes, High Protein Bars etc.

High Fat

Dairy Food Products like Cheese, Cream and others like Oil, Butter and Ghee

What are some of the benefits of a ketogenic diet?

Weight loss

When you’re on a ketogenic diet, your body fat is used a source of energy, leading to definite weight loss benefits. It drops your insulin (fat storing hormone) level significantly, converting your body into a fat burning machine.

More Energy and Normal Hunger

Keto diet makes you feel more energized and pumped up throughout the day with a better energy source – fats being one of the most effective particle to burn as fuel.

Fats are naturally more filling and hence will leave you feeling satiated for longer, helping you eat balanced and normalize your hunger.

Mental Focus

Ketones (provided by fats) acts as a great source of fuel for the brain. A lowered carb intake can avoid the rise in your blood sugar, also resulting in improved concentration and alertness. Many people get on a keto diet to enhance their mental focus.

A ketogenic diet has innumerable health benefits when done the right way. It includes a variety of tasty nutritious foods which will help you stay within your carb limit and reap health benefits.

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