Are you a beginner who want to kickstart weight loss diet journey? Then, I’m going to share about one such diet that you should know which is keto diet.
Without wasting much time, let’s begin!
What is Keto diet?
A keto diet or ketogenic is followed by a low carb diet of say 20-40gms maximum with a high-fat diet.
Here, the fat plays the role of both ,that is, fuel and car. In other words, fat replaces carbohydrate for faster burn and progress in weight loss.
Now, how does it work?
The whole process of ‘eat burn and repeat’ meets a state when your body starts using by-products of fat burn or ketones as an energy source. This state is known as ketosis which puts into action when there’s a significant depletion in carbohydrate level.
Benefits of keto diet
Implementing a diet is a must to see quick results. Here are the lists of some benefits that one may experience after starting this diet:
Weight loss
It stresses mainly on fat loss, but also helps in shedding some weight up to 4-5 kgs in 4 weeks.
As we know, appetite is the decision maker of how much food that we want to eat in a day. But following a keto diet will take control over your appetite, as a result you will see massive changes in your weight.
Lowers blood sugar and insulin level
There may be a question coming in your mind, like how it aids in reducing those levels?
Well, sugars are the extracts of carbohydrates which level up the blood sugar leading to type 2 diabetes.
Know More: The Rise of Diabetes Type 2 and How to Stop It
Also, as per some researchers say that higher levels of insulin or Hyperinsulinemia stimulate cell growth which may cause cancer.
What keto diet does here is cutting off those carbs completely. As a result, making it easier to regulate functioning of insulin lowers the blood sugar level as well.
Improves cardiovascular health
A 2017 study found that those who are on keto diet tend to experience sudden changes that may benefit heart health. Such as:
- Lower levels of triglycerides: These are nothing but fat molecules present in the blood. However,it is one of those main factors for heart disease.
- Lower levels of bad cholesterol (LDL): These cholesterols act stubborn when it comes to getting rid of them from the walls of the blood vessels. Higher levels of low-density lipoprotein can increase the chances of heart attack or stroke. While a low carb diet may reduce the lipoprotein particles that are present in the bloodstream.
- Higher levels of good cholesterol (HDL): Good cholesterol lowers the risk of heart problems. Thus, under a keto diet, the high fat intake are usually good fats which aids in fostering these HDL levels.
However, one should keep in mind that having a strict plan on keto diet is a must to achieve positive improvements in heart health.
Relieve PCOs symptoms
According to WHO, about 116 million women up to 2012 worldwide were suffering from PCOs . Now just imagine what could be the estimated number of women having PCOs in 2021? Doubles up than before for sure.
Many researchers have shown link between keto diet and PCOs for its innumerable benefits.Lets give a quick look at one such study.
Back in 2005, a pilot study was led to determine the effect of 6 months carbohydrate free diet on 5 women with PCOs. And guess what? After completion of 24 weeks, those 5 women came up with drastic changes in their:
- Body weight
- Insulin Blood
- Testosterone levels
- LH/FSH ratio or ratio of Luteinising hormone and follicle stimulating hormone, in long.
Among them, two women also got pregnant through following the keto diet.Thus, now I understand why keto diet has been treated as God sent magical diet for years!
Improves brain functions
It is found that ketosis contribute their major roles to strengthen brain nerve cells and protect it from damage.
Alzheimer’s disease is one such disease that affects the human brain in terms of memory, behaviour and language. Although there’s no proven effects, keto diet may reduce the signs of this disease.
Moreover, doctors may prescribe this diet as for its significant effect on traumatic brain injuries. Hence once again proved, that this diet left no stone unturned in becoming the preferable choice for everyone.
Lessen skin problems
Skin problems such as acne are the outcomes of a high sugar content diet. But following a keto diet can help by decreasing carb intake and improving acne conditions as a result.
Reduce seizures
Before jumping in to the main point, let’s know about what seizures are. For your information, these are the sudden changes in movement or behaviour caused due to electrical disturbance in the brain.
The Centers for Disease Control and Prevention (CDC) defines Epilepsy as “a common brain condition that causes repeated seizures.”
And this is how seizures and epilepsy can relate to each other. However in this case, a keto diet may also reduce epilepsy’s symptoms in sufferers.
Please Note: One should take advice from doctors first before starting the keto diet especially if they’re a diabetic or under any medication.
How does a keto diet plan look like?
An ideal keto diet plan includes low carb, high fat and moderate protein-rich foods. It is somewhat similar to Atkin’s version of the diet plan i.e., 5 portions of carbs, 35 portions of protein and 60 portions of fat.
Remember, this diet plan should be based upon producing more ketones for fat loss rather than building up muscles. For better understanding, meals are divided into three or four equal parts that are breakfast, lunch, snacks(optional) and dinner.
Let’s have an overview of how a classic keto plan looks like!
- 9 AM
Breakfast
Mushroom omelette/ 2-4 white eggs//1 cheese slice/ Full fat yogurt.
- 11 AM
Mid-Snacks
1-2 Cheese slice / 50gm Indian cottage cheese
- 1 PM
Lunch
Low carb vegetables/ Spinach/ Salad/100gms cottage cheese/ Chicken
- 4-6 PM
Snacks
Cottage Cheese cubes sautéed in extra virgin coconut oil/ Dark chocolate/Nuts / Olives/Kale chips/ Egg muffins/Pepper with guacamole
- 9 PM
Dinner
Cottage cheese/ Chicken/ Broccoli/ Salmon/Salad
However, this is just a sample! So make sure you follow the one that your dietician will provide you.
Types of keto diet
This will probably give you an idea of how and why keto diet plan is different for every individual.
Let’s meet with the three common types of keto diet that you must know:
Standard Ketogenic Diet (SKD)
It comprises a very low carb diet, moderate protein and high fat diet. That means it has 70 portions of fat, 20 portions of proteins and only 10 portions of carb.
Cyclical Ketogenic Diet (CKD)
People who have less than 10% body fat can follow this diet. As because of this type of diet, there are some days where carb intake is higher. For instance, 2 days out of 5 keto days should include a high carbohydrate diet.
What makes this diet different is because of its power to store glycogen levels lost during any intense workout. Thus, it is an ideal diet for athletes.
Targeted Ketogenic Diet (TKD)
It is a combined diet of both standard and cyclical keto diet that focuses on carb consumption before or after workout.
High Protein Ketogenic Diet (HPKD)
This diet is quite similar to the standard ones. It is build up of 60 portions of fats, 35 portion of proteins and 5 portions of carbs.
Other Keto Diets
There are some other types of keto diets too that are as follows:
- Very Low Carb Keto Diet (VLVKD) involves minimum carb consumption.
- MCT Keto Diet aims at producing more ketones through consuming 30%-60% fat.
- The Well Formulated Keto Diet (WFKD) focuses on macronutrients of fat, protein and carbs and hydration management.
Keto Diet Food list: Must Have Only
There are several options of high fat food but choosing the right fats are challenging yet easy to pick. All you need to do is to know and research about those foods that contain healthy fats in actuality.
Here are some of my top picks:
- Fatty fish : Salmon, tuna and shellfish
- Eggs
- Yogurts : Plain Greek/Full fat yogurt
- Meat: Red meat, pork, chicken, steak and bacon
- Cheese, butter
- Low carb vegetables: Broccoli, mushrooms, cauliflower, zucchini, green beans and bell peppers.
- Extra virgin coconut and olive oil
- Avocado
- Nuts and seeds
- Fruits and berries: Coconut, strawberries, raspberries and limes
- Sauces: Mayonnaise, garlic butter.
Side effects of keto diet
Let’s point out some side effects of this diet that are given below:
Flu
Due to sudden change in carbohydrate intake, some people may face “keto flu” that include symptoms such as.
•Insomnia
•Fatigue
•Nausea
•Constipation
So, you must hydrate yourself enough with fluids. But if still there is no improvement seen, then one should go for a check up.
Kidney Failure
Alert! This side effect shouldn’t be taken lightly as it seems.
So, let me brief you about its causes.
•Higher consumption of animal foods can turn urine more acidic leading to kidney stones.
•Staying less hydrated on a keto diet is another major issue for kidney failures.
In order to avoid this, a person should take urine test as soon as possible.
Heart Disease
One can even experience long term heart related problems due to higher levels of lipoprotein cholesterol. So, ensure that you choose the right fats to eat on your diet!
Read More: Heart Disease and Its Risk Factors
Other side effects
Other side effects may include excessive muscle loss, nutritional deficiencies, bad breath and drop in level of electrolytes.
However, some people may experience or some may not. It depends on how their bodies react after starting a new diet.
Important keto diet rules you should know
As a beginner, it is important to take note of certain keto rules that one must follow. Take a look:
• Say complete ‘NO’ to sugary foods and beverages.
• Maintain the ratio rule 5:35:65.
• Increase fermented foods intake for better digestion.
• Consume low carb and high fat foods.
• Stay hydrated.
Honestly speaking, this keto diet is not a new thing anymore and can be comparable to other diets that are more superior. Thus, research well and get a dietician’s consultation first before taking any decision.
But anyways, keto diet will still remain the best choice for weight loss. All you need to possess is enough consistency and patience to see the results.
FAQs
–Are keto diets are safe?
– Usually they are safe, but again it depends on how your body responds. People suffering from problems related to thyroid, liver, gallbladder or diabetes should take doctor’s advice before starting this diet.
–Do keto diet works?
– Absolutely, it work on fat reduction as well as weight loss.
–Do keto diet pills work and are they safe?
-These pills are safe to take but still I would recommend you to take any dietician’s advice.
–Are keto diets healthy?
-Yes they are healthy as it helps to reduce inflammations, promote weight loss and improves PCOs symptoms.
