December 28 2020 – Piyush Dwivedi
If your gym buddies keep talking about the benefits of their keto diet and you have no idea what it is, then you need not worry because today we will learn everything about the keto diet through the lens of a nutritionist.
Keto diet or Ketogenic diet is a low carb and high-fat diet, which cuts off on the consumption of carbohydrates that could be digested easily by the body like sugar. The concept is to get more calories from protein and fat and less from carbohydrates. You take down much of the carbohydrates that are easy to digest. It means to significantly reduce the consumption of carbohydrates and potentially replace it with fat. This drop in carbohydrate places the body in a metabolic condition called ketosis. When this happens, the body becomes extremely energy efficient in burning fat. The body also converts fat into ketones in the liver, which will in turn provide energy to the brain. Ketogenic diets can lead to massive reductions in blood sugar and insulin levels.
If you consume fewer than fifty grams of carbohydrates each day, the body could gradually run out of glucose (major fuel) that it can use instantly. Usually, this takes 3 to 4 days. However, after that, your body is going to start breaking down fat and protein for nutrition, which will help you lose weight. This is called ketosis. It is important to remember that a short-term diet that emphasizes weight loss rather than health benefits is a ketogenic diet.
Keto Diet: Who Can Use It?
Originally, the ketogenic diet was introduced by modern physicians in 1920 to mimic the metabolism of fasting and control epilepsy effectually but over time and by the introduction of antiepileptic drugs in the market, the usage of this diet plan reduced. Hence, in present times ketogenic diet plan is more often used to lose weight and increase ketosis in the body which in turn could contribute to various health benefits.
Benefits of the Ketogenic Diet:
In the first three to six months, a ketogenic diet might help you lose more weight than some other diets. This might be because it requires a considerable amount of calories to convert fat into energy and this conversation results in a greater amount of calorie burn. It's also likely that you feel fuller with high fat and high protein diet, as a result of eating less food than earlier.
Insulin is a hormone that enables glucose to be used or stored by the body as energy. Ketogenic diets make you easily burn this food, so you do not have to store it. This suggests that the body requires, and produces less insulin. These lower levels will help shield you from some forms of cancer or even delay cancer cell growth.
Control Heart Diseases:
A ketogenic diet raises the levels of good cholesterol in the body and lowers the levels of bad cholesterol through various mechanisms. This results in the reduction of insulin levels which in turn inhibit the body from producing more cholesterol. This means you are less likely to experience elevated blood pressure, cardiac diseases, hardened arteries, and other heart problems. However, the longevity of the results is still unknown.
Acne has been related to carbohydrates consumption, so cutting down on them may aid. And the reduction in insulin that can be caused by a ketogenic diet can also help avoid breakouts of acne because insulin can induce other hormones that cause outbreaks to be released by the body. Therefore, starting a keto diet could do wonders for your skin.
Types of Keto Diet:
There are several types of ketogenic diet with slight alterations to produce the desired results.
Standard ketogenic Diet:
This is a diet with low-carb, moderate-protein, and high-fat concentration. It conventionally contains 75% of fat, 20% of protein, and only 5% carbohydrate.
Cyclic Keto Diet:
A cyclical keto diet, also known as carb cycling, involves the ingestion of high amounts of carbohydrates once a week. The consumption of carbs the other six days of the week is identical to that of the standard keto diet. You eat plenty of essential fats and relatively little carbohydrates, five to six days a week.
Targeted Keto Diet:
A macronutrient ratio that covers a higher proportion of fats and a lower concentration of carbohydrates and proteins is needed for the intended keto diet. The premise behind this is that carbohydrates allow more intensive workouts and post-workout recovery.
High Protein Keto Diet:
This version of keto calls for an increase in protein consumption. Around 30 percent of calories come from protein, 5 percent from carbohydrates while the remaining 65 percent comes from fat.
Food to Consume:
While being on a keto diet, you need to focus on the consumption of the following food items
- Fatty fish
- Green leafy vegetables
- Extra virgin olive oil
Hence, if you wish to lose that belly fat and carve your body aesthetically then hoard onto these food items and eliminate the use of high carb food items. Maybe, have a live face to face session with your nutritionist if you are not sure about the type of the keto plan suitable for you.
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