Health is Wealth they say and it’s true in every sense, health is actually the real treasure. A healthy mind and body leads to a good life or say it’s a prerequisite for a great life, If you are healthy then only you can enjoy everything in your life. A Healthy mind and body is shaped out of the things our body intake, be it people’s influence on us or Food. Food is the fuel for our body, having a great meal is the luxury. These days with a busy lifestyle things have changed.
Though, people are becoming health conscious because of the weight they are gaining due to long sitting working hours and lesser time to exercise or sometimes they miss hitting the gym.
So, there are few types of diet one can follow in order to maintain the desired body weight.
One among them is the Keto Diet.
For those who don’t know about Keto diet, a brief description of this can be ; A diet of very low carb, high fat diet.
What exactly is a Keto Diet?
A Keto diet basically focuses to emphasize your body into using different kinds of fuel or say switching the fuel. Switching the fuel actually means, instead of using Carbohydrates (the main source of energy that our body utilizes) our body uses Ketone bodies.
Now you must be wondering What are Ketone bodies in our Body?
Ketone bodies are a type of fuel which is produced by our liver from the stored Fat.
What are the constituents of a Keto diet?
An ideal Ketogenic diet should comprise about 75% fat, 10-30% protein and 5% of carbs per day. While in taking Carbohydrates one should focus on low carb foods like and sugar free beverages.
Another important factor of the Ketogenic diet is to strictly avoid unhealthy fats and other highly processed items.
What all to eat during the Keto diet?
- Seafood
- Low-carb vegetables
- Cheese
- Avocados
- Meat and poultry
- Eggs
- Coconut oil
- Plain Greek yogurt and cottage cheese.
What all to not eat during the Keto Diet?
- Bread and grains.
- Some fruit.
- Starchy vegetables.
- Pasta
- Cereal
- Beer
- Sweetened yogurt
- Juice
Tips for beginners
The ones who are either thinking to start the Keto diet or in the beginning of this phase need to know a few important things regarding the Keto diet. They should know the pros and cons of the Keto Diet thoroughly.
Who should not take up the Ketogenic Diet?
- The ones with type1 diabetes shouldn’t.
- Pregnant ladies.
- Liver or Pancreatic problem
- The ones who have gone gallbladder removal.
The Good things about the Ketogenic Diet?
A Ketogenic diet can help one lose weight and perhaps reduce other disease related factors. A Ketogenic diet is also effective in treating diabetes or pre diabetes. As per studies, Ketogenic diet can help one lose excess fat which is related to type 2 diabetes. This diet also improved the insulin sensitivity by 75% .
It is also used as an equipment in treating neurological disorders like Epilepsy. It may also reduce the symptoms of Alzheimer’s disease and improve Parkinson’s Disorder. As it reduces the insulin levels which have a significant role play in Polycystic Ovary Syndrome. The Ketogenic diet can also heal the damaging brain injuries.
The negative aspects of Ketogenic Diet
There are serious issues of following keto diet for long like;
- Lower levels of Protein in our Blood.
- Kidney stones
- Excessive fat in the liver
- Deficiency of Micronutrients.
The ones taking the medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can tend to develop the risk for “Diabetic Ketoacidosis” a alarming or dangerous situation which increases blood acidity and hence the ones who are on this type of medication should strictly avoid Keto Diet.
There can be other health issues too like ; osteoporosis if you are on a Keto diet for long term.As one has to give up on the grains, fruits, and numerous vegetables, this can lead to constipation as well.
A short time side effects include; fatigue,brain fog, headache.
What are the different types of Keto Diet?
Standard Ketogenic Diet (SKD) – SKD is a very-low carb, moderate protein and high fat diet.
Very-low-carb ketogenic diet (VLCKD) .
Well Formulated Ketogenic Diet (WFKD).
MCT Ketogenic Diet.
Calorie-restricted ketogenic diet.
Cyclical Ketogenic Diet (CKD)
Targeted Ketogenic Diet (TKD)
High Protein Ketogenic Diet.
The Time duration to follow a Keto Diet for effective results?
For anything to follow religiously, our body should be adapted to it and the same goes with the diet plan. For our body to adapt to the new Ketogenic Diet it might take two to six weeks almost. For visible or say significant results one should follow the diet for three months at least.
The indication that your Ketogenic diet is working include these symptoms:-
- Bad breath
- Increased ketones in blood and urine
- Loss of appetite
- Increased focus and energy levels
- Short term fatigue.
Written By -Rituja Roy
Edited By – Priyanka Sukhwani