Keto Diet

Looking for ways to cut some extra pounds? Trying to come in shape before the wedding which is next month? Saw your old dress and got motivated to wear that piece of dress again? Keto might help you. Let’s start from beginning and see if this is for you or not?

The Keto diet has been in existence since ancient times when Greeks used to use that as a treatment for epilepsy.

You should be aware of a few things before switching your diet to a keto diet. By the end of this blog, you will be confident enough to make a sound decision that is this something you are looking for or not.

  • keto diet

What is the keto diet?

Keto came from “ketogenic” which is used for low-carbohydrates diet.

The Keto diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used mainly to treat hard-to-control epilepsy in children and can also be used to lose weight.

Composition

The diet forces the body to burn fats rather than carbohydrates. As the composition of a keto diet is usually 70-80%fat, 20-25%protein, and 5-10% carbs.

If we convert that to calories then it comes to:-

Total calories intake- 2000calories

Fats-1500 calories

Protein-400calories

Carbohydrates-100 calories

In the early stage keeping track on your meals and making sure that you are consuming the accurate amount of all the nutrients will help you to get on ketosis quicker.

Our body gets fuel from glucose which comes from carbohydrates but when you exclude carbs and you begin consuming a lot of fat then instead of burning glucose for fuel your body starts burning fat.

Making that switch will place your body in a state of “ketosis” when your body becomes a fat burner rather than a sugar burner.

For your better understanding check out this video.

Advantages of the Keto diet

  • The whole idea of a keto diet is to burn your body’s fat to fuel the body.
  • All the stored fat and the fat which we consume becomes fuel and gets burnt.
  • If the pancreas is still able to supply a sufficient amount of insulin to the body then a keto diet will help you effectively correct the insulin insensitivity.
  • Improve or reverse the type 2 diabetes condition.
  • It helps in hunger suppression naturally. So, you need not worry about hunger pain.
  • Sustainable weight loss. Your weight won’t increase like anything once you leave the diet.
  • Due to neuroprotective benefits ketosis helps in sharper and clearer thoughts which is usually not found in people who are on a carbs-rich diet.
  • Energy generated by ketosis helps to maintain the balance between two neurotransmitters in the brain. It helps in maintaining the balance between glutamate and gamma-aminobutyric acid.
  • Helps in improving your energy level. An individual who is on ketone feels more energized for a longer period of time.
  • In fatigue, an individual feels less tired or tiredness gets better.
  • As the carbs intake will decrease, this will restrict the consumption of sugar which will definitely help in bringing down the inflammation.
  • Reduces excess fat storage in the body. As the source of fuel changes from carbs to fat then it reduces the probability of storing fat in the body because then you have something when you are really hungry.
  • People get worried about their cholesterol that HDL cholesterol is going up while LDL cholesterol is going down. In some instances, both of them go up.
  • If you see that from a different perspective, you’ve been having junk for years which has been affecting your metabolism. Now, this is the healing process that is going on. Therefore, in the beginning, many are cholesterol may increase but it will come down once the healing process starts.
  • The level of antioxidants increases in the body when an individual is on a ketogenic diet.
  • keto diet meal

Disadvantages of Keto Diet

Continuing keto diet for a longer period of time may effect you. These are the following Cons:-

  • Difficult to follow as this diet is a high-fat diet.
  • Low mood, fatigue, hunger, constipation, irritability, and constipation. People also call this “keto flu”.
  • It increases the risk of kidney stones and osteoporosis.
  • Might lead to a deficiency of nutrients if you do not have a variety of dishes and foods as this diet focuses more on fat.
  • It’s always recommended to get assistance in a keto diet plan so that it minimizes the chances of deficiency.
  • Reduced athletic performance. After several types of research, it has been found that athletes body is more in an acidic state.

Foods you can enjoy on keto diet

For vegetarians

Vegetables

  • Brocolli
  • Cabbage
  • Cauliflower
  • Cucumber
  • Celery
  • Lettuce
  • Ladie’s fingers or Okra
  • Radishes
  • Spinach
  • Tomatoes
  • Zucchini
  • Mushroom
  • Kale
  • Bell Pepper

Dairy Products

  • Cottage Cheese/ Paneer
  • Cream Cheese
  • Cheddar Cheese
  • Brie Cheese
  • Mozzarella Cheese
  • Heavy Cream
  • Full-fat yogurt
  • Milk

Herbs and Spices

  • Garlic
  • Black Pepper
  • Basil
  • Cardamom
  • Cinnamon
  • Cumin
  • Curry Powder
  • Ginger
  • Garam Masala
  • Onion
  • Oregano
  • Sea Salt
  • Turmeric
  • White Pepper
  • Rosemary
  • Paprika
  • Thyme

Beverages

  • Club Soda
  • Coffee
  • Herbal Tea
  • Mineral Water
  • Almond milk unsweetened
  • Tea
  • Coconut Milk
  • Cashew milk unsweetened

Fruits

  • Avocado
  • Cherries
  • Grapes
  • Apricot
  • Kiwi
  • Lemon
  • Strawberries
  • Peaches
  • Raspberries
  • Cranberries

Nuts and Seeds

  • Chia Seeds
  • Cashews
  • Almonds
  • Hazelnuts
  • Pistachios
  • Pumpkin Seeds
  • Pine Nuts
  • Sesame Seeds
  • Sunflower Seeds
  • Nut butter
  • Walnuts
  • Brazil Nuts
  • Macadamia nuts
  • Pecans
  • Hemp
  • Flax

Top proteins sources

  • Eggs– Egg contains easily digestible high-quality protein. It has choline which helps in better brain functioning. 14grams of proteins and 1 gram of carbs per 2 large eggs.
  • Greek Yogurt– Excellent source of calcium, protein, magnesium, and potassium. It is a good source of probiotics that helps in improving gut health and immunity. 15-20grams of protein and 4-7grams of carbs per 170grams.
  • Hemp Seeds– Rich in soluble fiber, high in protein, magnesium, potassium, and omega 3 fatty acids. 9grams of protein and 1 gram of carb per 28grams.
  • Cottage Cheese– 20grams of protein and 6 grams of carbs per 170 grams.
  • Parmesan and Romano cheese– 9-10grams of protein and 1gram of carbs per 28grams.
  • Soft cheese– 4 to 6 grams of protein and 0-1 gram of carbs in 28grams. Examples of soft cheese – Brie, Camembert, feta, blue cheese, queso Blanco, etc.
  • Peanut or almond butter– 7-8 grams of protein and 4grams of carbs in 32grams.
  • Tofu (extra firm)- 19 grams of protein and 2 grams of net carbs per 140 grams
  • Edamame beans– 17 grams of protein and 5 grams of net carbs per 140 grams.
  • Tempeh- 20 grams of protein and 4 grams of net carbs per 100 grams.
  • Natto- 18 grams of protein and 9 grams of net carbs per 100 grams

Top keto vegetables

  • Spinach– Full of iron, potassium, and magnesium. It has 1gram of carb per serve.
  • Zucchini– Great source of vitamin C, B6, and potassium.
  • Cauliflower- Great source of vitamin C and fiber. It can be considered as a substitute for mashed potato and rice.
  • Brussels sprouts- Rich in vitamin C, potassium, and folate with 5grams of carbs per serving.

Types of Vegetarians

Types of vegetarians are as follows:-

Vegans– Avoid eggs, seafood, poultry, meat, dairy, and other animal products including honey.

Lacto Vegetarians– They can have eggs but they shall avoid poultry, eggs, meat and seafood.

Lacto-ovo vegetarians– Avoid seafood, poultry and meat but can have eggs and dairy.

Pescatarians– Avoid poultry and red meat but can have seafood, diary and eggs

If you think that managing all this will be difficult for you, what to eat and what not to eat. Try a personalized keto diet according to your goal, food habit, and nature. Many websites are doing the same. Well, our recommendation will be custom keto diet.

Conclusion.

A Keto diet is a great way to burn your body fat like fuel, but the results may vary from person to person. If you have any medical condition, then check with your doctor before switching to the keto diet.