"First thing I will make clear is that Keto-diet is not a long-term diet. Keto-diet is most effective for short term periods. It helps to lower your body weight and control your blood sugar intake. It can be applied for its health benefits which I have described below in page."
So, what is Ketogenic diet?
Keto-diet is basically a low carb diet in which you consume less carbs but more protein and more fats. Which would mean that your body would consume only protein and fats for it's energy requirements. Although you would be focused on getting more protein but fats are important as well, especially the good fats
Whom is it for?
For people who want to lose weight but also gain leaner muscles should try keto diet. It helps in toning of body muscles. Ketogenic diets are also used for medical conditions such as; Epilepsy, Heart diseases, Obesity, Acne and certain brain diseases.
Which is the diet of a Ketogenic person?
Food Sources for Keto
|Sources of Protein||Sources of Good Fat|
|Red Meat||Nuts (Almond and Peanuts )|
Food to Avoid
We are going to avoid foods that are high in carbs and sugary content, this includes
- White bread (Try brown bread instead if you are a morning bread person)
- Pastries/ Cakes
- Soda beverages (Avoid them anyways)
- Some oils
This is true. During your keto diet you should avoid fruits also. Although they are great source of vitamins and energy but they would go against your keto-diet plan.
How does it all works?
During the first few days of your keto diet you will experience a drastic decrease in energy levels, this decrease in energy level is because you have stopped consuming carbohydrates which has caused your blood sugar level to drop fast.
Reaction: Your body will start to break down protein and fats to compensate the energy which it was previously gaining from carbohydrates. This process is known as Ketosis. Ketosis will occur throughout your diet but the first 3-4 days would be the hardest. In which you will experience extreme dose and loss of energy.
Follow up: Once your body gets accustomed to it's new diet it will start up the ketosis at a steady rate. You will start to lose weight, your blood sugar would be lowered and your body would become less dependent on carbs to fuel itself throughout the day. Overall you will experience a better change.
According to Sarah Sparrow author of "Ketogenic Diet: The Ultimate Beginner’s Guide Towards Weight Loss: How To’s, Tips, Tricks, and Quick & Easy Ketogenic Recipes Ketogenic" diet writes in her book
“carbohydrates are not absolutely necessary to keep our body and mind running. In fact, you may find that your body actually prefers fat for energy”(1)
Insulin is a hormone that lets your body use or store sugar as fuel. Ketogenic diets make you burn through this fuel quickly, so you don’t need to store it. Lower level of insulin helps in fighting some cancer or even slow the process of cancer.
The lower levels of insulin can stop your body from making more cholesterol. That means you’re less likely to have high blood pressure, hardened arteries, heart failure, and other heart conditions. It is unlikely that these affect may last longer but you see the benefits.
Low-carb diets seem to help keep your blood sugar lower and more predictable than other diets. But be sure to check in with your doctor every now and then.
Keto-Diet helps your muscle-to-fat ratio and raises the amount of oxygen your body is able to use when it’s working hard. But it won't help you avail your peak performance.
Although Keto diet have several benefit and i personally have tried it for one month also. It has dropped my weight by 5 kg and increased the overall tone of my muscles. But it is recommended that before you adopt any diet that is going to have a drastic change in your body, you should always consider taking advice from your doctor. After a thorough examine your doctor could recommend you exact time and amount of carbs you should forego from your diet.
On a personal note i would recommend anyone to try it once and see how well it works out for them. People worldwide have tried and it simply works.
LIVE HAPPY AND STAY HEALTHY. 🙂