Hey everyone, it's good to see you back on our blog. Today's blog topic is the keto diet.
The Keto diet is a low-carb diet. In which we have to reduce our intake of carbs and increase the protein and fat food. In the keto diet, our body produces ketones from the liver which are used as energy. There are so many different names for a keto diet - ketogenic diet, low carb diet, LCHF diet (low carb and high-fat diet)
How Does Keto Diet Work?
When you start with the ketogenic diet, it takes some days to break down protein and fat to use as energy. This process is called ketones. Your entire body works differently. Insulin levels start decreasing and your fat burns dramatically. And hence, the body starts burning off the fat stores. Besides weight loss, there are some health benefits also.
Benefits of the Ketogenic Diet
Weight loss is one of the major benefits of the keto diet. The ketogenic diet essentially uses your body fat as an energy source, hence resulting in weight loss. On keto, your insulin levels drop greatly, which turns your body into a fat-burning machine.
Insulin resistance can lead to type II diabetes if left unmanaged. An abundant amount of research shows that a low-carb, ketogenic diet can help people lower their insulin levels to healthy ranges.
Control blood sugar
The Keto diet naturally lowers blood sugar levels due to the type of foods you eat. It is a more effective way to manage and prevent diabetes compared to low-calorie diets.
When we cut off carbs from our diet and start burning fat and start decreasing insulin levels in our body it leads to reducing pimples on our face. Due to an increase of insulin in our body. Our body hormone works differently which leads us to pimples on our face.
The biggest problem with weight gain is increasing good or bad cholesterol levels. With ketogenic food, you can also maintain your cholesterol level. That helps in lowering your blood pressure level.
Foods For The Keto Diet
Do Not Eat These Foods During Keto Diet
- Grains – Wheat, corn, rice, cereal, etc.
- Sugar – honey, jaggery, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
Do Eat These Foods During Keto Diet
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – Spinach, kale, etc.
- Above-ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – cheese, high-fat cream, butter, etc.
- Nuts and seeds – walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
Who should not do a keto diet?
A keto diet is normally very safe, but three groups often require special consideration:
- Do you take medication for diabetes, e.g., insulin?
- Do you take medication for high blood pressure?
- Do you breastfeed?
Consult Dietician Ashu Gupta for weight loss, PCOS, Post pregnancy, High cholesterol, and Diabetes