All of us want to look our best. We want to eat well. We want to look good. But why is it that it becomes hard to maintain it. There are many plans and diet programmes you can follow. And the competition is fierce. You want to look your absolute good but it is not something which is not unattainable. You need to know what kind of diet will work for you. What sets you apart from others. How to look absolutely fit. One of the major diets you must have heard of is the keto diet. So what falls into the keto diet plan?
This is basically a low carb and a high fat diet. It is known to offer many health benefits. But is this diet for everyone?
It aims to improve your health when it allows for you to enjoy a range of health benefits. In this article, we will be talking about all that you need to know when it comes to the keto diet.
So let’s start:
What is a Keto Diet?
This is the diet which is very low carb. It is also high in far. And when it comes to its ways of managing it, it is very similar to Atkins and low carbs.
You should aim to reduce how many carbohydrates you are taking in. And this should then be replaced with fat intake. When you manage to do so, you will notice how your body comes into a strong metabolism state.
And this is the reason why this diet is essentially effective. When your body is able to adapt this kind of diet, it will be able to burn fat in a more strong manner. The diet allows for you turn fat into what we call ketones. This is what will help in changing the energy for your brain.
It is a diet which is able to help maintain and reduce the high blood sugar levels as well as insulin levels. These are all the major health benefits.
Now let’s look into the different types of ketogenic diets.
Types of Keto Diets
Standard- It is actually quite low carb and in this you will be taking in protein in moderation. It also includes 70percent fat and has only about 10percent carbs in it.
Cyclical– In this kind, you will have to refrain from carbs for longer periods of time. It usually goes about where you eat carbs only for two days. And for the remaining, you will be consuming more of fats.
Targeted– This is the kind of diet which works when you are also working out. You are able to eat and consume fats as per your workout.
High Protein- It is when you will be able to eat protein. In this, the ratio and intake comes in the percentages of 60% fat, as well as 35% protein and the fat falls into just 5%.
How It Helps You to Lose Weight
This is the most effective way in which you are able to lose weight. It is also preferable because it comes with lower risk factors. It also becomes quite effective when it comes to weight loss.
So one of the major ways in which it is so effective is how it actually aims to keep a count and control on the amount of calories you will be taking in.
The thing is that with this diet, you can and will effectively plan for a long-term weight loss. According to researchers, it has come to be known that when you adapt this diet, you are able to effectively lose about 2 pounds every week.
It isn’t as hard to follow. You will be able to increase the ketones. Also it helps in lowering your blood sugar levels. You will also notice how there is also improved insulin sensitivity in the same.
So aside from helping you to lose weight, how else does Keto diet plan hold other kinds of advantages. Let’s now see what those are:
Health Benefits of Keto Diet Plan
This kind of diet also has many advantages which includes. Now let’s look into the various ways in which it can help you out:
Heart Diseases– This is basically relating to how you can improve the various risk factors. This includes things like blood pressure, cholesterol levels as well as body fat.
Cancer-The diet is known to actually work great when it comes to helping you in the condition of cancerous condition. This is how you will be able to slow down the growth of the tumor.
Alzhemir’s Disease– It is actually effective when it comes to helping in the reduction of Alzhemir’s condition. If not much, it helps in slowing the progression.
Epilepsy- There are also many ways in which it will help and control the kind of seizures you will face. This is why it helps in controlling the extreme harsh impact of the condition.
Parkinson’s Disease- This is basically relating to how there are ways in which the keto diet is able to control and combat the kind of symptoms you will suffer from when it comes to Parkinson’s disease.
Polycystic Ovary-the diet is extremely effective when it aims to reduce the kind of insulin levels you suffer from from the original way.
Improves acne- the diet also works as it helps you to have a clearer skin. You will notice how it also helps in combating your skin concerns.
Combats PCOS Symptoms- it works great as it can control the kind of symptoms you will usually suffer from. It also combats various heavy symptoms like polycystic ovaries. It works great as it combats weight loss, hormonal imbalance, among other things.
While we have talked plenty on the keto diet plan, how it works and its many advantages, I want to now hit upon and share in detail the kinds of risks you will have to suffer from too.
Keto Diet Risks
Some of the major and potential risks also include:
You will likely be suffering from a lack of vegetables, fruits and grains. This will impact your health in many ways. When you have limited micronutrients going into your body, you will likely have various health problems.
Since the keto diet plan emphasizes on eating more of fats and less of carbohydrates, you might face certain liver conditions as well. These will include long term concerns which can lead to complications with no turning backs.
Kidneys play the important role of metabolizing your protein. However with the keto diet you are actually taking in high levels of protein but you are not exactly being able to utilize it well. So it is best that you consume protein in controlled amounts. Otherwise this will cause major health setbacks for you to recover from.
This diet is actually very low in what we call fibrous foods. It does not include the good grains like legume and lentils.
You know how your brain sometimes need sugar to remain in a good working condition. This sugar comes from healthy carbohydrates. And if you are consuming a diet which has a low-carb count then it will definitely lead to even more concerns and problems.
Now I want to give a quick overview on the kind of foods you can eat and the ones you should be avoiding.
Foods to Avoid
Food items which are high in carbohydrates are not worthy of eating, There is a range of food types that fall into it. This will be including:
- Sugary items like soda, fruit juices, smoothies as well as cakes and ice-creams
- Grains and starches like pastas and cereals
- Fruits include strawberries and berries and other hydrating fruits
- Beans and legumes which can include chickpeas as well as lentils, kidney beans
- Also low fat items like mayonnaise, salad dressings and even condiments
- Unhealthy fats should also be completely avoided
- Carbonated drinks are also harmful
Foods to Eat
When it comes to eating what is right, you should look into are the major food items which you should be consuming to adapting the keto diet plan in a proper and effective way.
- Meats of different kinds are effective like red meat, steak, sausages, chicken and turkey
- Fatty fish includes trout, tuna and salmon
- Eggs can be pastured or omega 3-eggs
- Butter and cream
- Cheese includes goat, blue and mozzarella
- Nuts and seeds include walnuts and almonds
- Healthy oils like virgin and coconut
- Condiments include salt and pepper
The keto diet plan does not effectively work for everyone. You should be able to attain and enjoy the many benefits of it when you adapt it in a good and productive way. The keto diet is one which aims to provide many benefits, but it also comes with some health risks you should be aware of. In this article, we touched upon all of that in detail. It also looked into ways in which you should ensure you are getting it done in a safe and protective manner. Keto is not for everyone but it works well for many.