Wonders of Keto Diet beyond weight loss
The Keto diet, (full form, The Ketogenic diet) is the contemporary diet craze among people. It has the capability to help lose weight without avoiding the pizza, burger and other fatty unhealthy food. With all its hype now you can find keto bread, keto pizza and other keto diet recipes on internet.
Basically, it is a low-carbohydrate with the high-fat and a very limited amount of protein diet that helps to lose weight and also other diseases like epilepsy, certain cancers, Alzheimer’s, etc. In other words, it’s a diet plan that consists of almost 80% fat-intake. A person on Keto diet, bound to consume carbohydrate only 20 to 50 grams in a whole day.
HOW KETO DIET WORKS? what is keto diet?
Naturally, the human body converts carbohydrates into glucose which is used as energy. This diet plan limited the amount of carbs intake and encourages the high-fat diet hence the body burns fat into fatty acids and ketones to use as energy.
TYPES OF KETO DIET:
a. Standard Ketogenic Diet (SKD): It is the lowest carbs with moderate protein and high-fat intake. Majority of people chooses SKD to lose weight.
b. Cyclic Ketogenic Diet (CKD): It comprises higher-carbs intake. It has different phases in which one should take 50 grams of carbs in the first phase to 450-600 grams of carbs in other different phases.
c. Targeted Ketogenic Diet (TKD): It involves digestible carbs intake right before exercise. Post-exercise meal allows you to take high-protein and a low-fat diet.
d. High-protein Ketogenic Diet (HPKD): It is the same as SKD with more protein intake. It involves about 75% fat, 20% protein with very low i.e. 5% carbs.
BENEFITS OF KETO DIET:
It is the latest yet effective way to weight-loss and improves other health issues like cholesterol, diabetes, blood pressure. It gives energy to the body because cells burn ketones and form new mitochondria which is the powerhouse of the cell. It maintains the function of nerve cells and helps to improve the damaged nervous system. Ketones are more efficient source of energy than sugar. That’s the reason it acts as an Antioxidant and produces less reactive oxygen than sugar. Ketogenic diet aids to fight against various cancers. Because the cancer cell has not the ability to use ketones as energy, so no more growth of cancer cells and eventually remove them from out of the body.
BEST FOODS TO ADD IN KETO DIET MENU:
In Ketogenic diet, the key is to take high-fat, low carbs food. Diet should include butter, cheese which becomes source of fat energy. So here is the Keto diet food list that is low in carbs and fattening yet tasty.
Avocado: It has several vitamins and rich in Potassium, a mineral most of the people possible don’t get enough of it.
Berries: Mostly people on the keto diet are not allowed to take fruits due to high-carbs but this is an exception. They are also antioxidants.
Butter and Cream: Another source of good fat, and they contain a hint of carbs per serving.
Cheese: A both healthy yet flavorsome, fortunately, has very low carbs and high-fat, which makes it the best food for keto diet.
Chocolate: Unexpectedly, chocolate could be a part of the keto diet but it should be dark chocolate that contains 2 to 10 grams carbs per ounce.
Coffee and Tea: They are carb-free drink. They have caffeine, which catalyze the metabolism and improve physical health.
Dry Fruits: The more you take nuts, the lesser the risk of heart diseases and other chronic diseases. Rich in fat and low carbs food which helps to absorb calories.
Eggs: The most adaptable food on planet earth has less than a gram of carbs. Perfect food for the keto diet.
Fresh meat and poultry: They contain no carbs and rich in top-notch protein and other nutrients.
Sea-Food: Mostly they are carb-free food and a good source of omega-3s.
BAD SIDE OF KETOSIS:
Although, the keto diet is unharmed for healthy people and there may be some side effects but with the passage of time, your body adapts this change. The bad effect of Keto diet termed as Keto flu which lasts for a few days. It includes poor mental health, hunger, nausea, sleeping issues and having no or less energy. It can also disturb the mineral balance of the body so taking an extra amount of salt or mineral supplement would help a lot. It also causes a loss of calcium in the urine and elevates the risk of osteoporosis. So should be adapting under the supervision of keto expert.