Many people choose to lose weight with various goals, and this trend has abruptly increased the popularity of several diets and exercises geared toward weight loss. The "keto" or "ketogenic" diet plan in India is becoming popular in India right now. The keto diet has high fat, low carb, and moderate protein isolate.
Let's understand about Ketogenic Diet!
A ketogenic diet drives the body into ketosis, a metabolic state when fats are used as the body's main fuel source rather than carbs. This is accomplished by converting the body's lipids into ketones, which give the brain energy. This type of diet has generated a lot of buzz since it helps with weight loss by improving the body and mind's ability to burn fat rather than carbohydrates.
What is Keto Diet?
The ketogenic diet is a low-carb, high-fat diet similar to the Atkins and low-carb diets in many ways. It includes substantially lowering carbohydrate consumption and replacing it with fat.
This causes the body to become extremely efficient at burning fat for energy. The ketogenic diet significantly quick reduces weight, reduces blood sugar and insulin levels, and this, along with higher ketones, has some health advantages.
Ketogenic diets can help you lose weight!
A ketogenic diet is a great and effective way that can help you lose weight by increasing metabolism, reducing appetite and giving more satiety. The diet also helps in lowering disease risk factors. The keto diet is significantly superior to low-fat diets for long-term weight reduction. It is also found that individuals who followed a ketogenic diet lost 1 kg or more on average more weight than those who followed a low-fat diet.
Now the question is: what to eat and what to avoid on the keto diet?
Following are some foods that can be added to the plate and those that should be skipped:
Foods to eat
Here is the keto diet food list:
- Fatty fish
- Butter and cream
- Seeds and nuts
- Unprocessed cheeses
- Healthy oils like extra virgin olive and avocado oil
- Low-carb vegetables such as onions, green veggies, peppers, tomatoes, etc.
- Condiments like herbs, salt, pepper, and other spices
Foods to avoid
Carbohydrate-rich foods should be avoided. On a ketogenic diet, the following items must be restricted or eliminated:
- Sugary foods
- Grains or starches
- Beans or legumes such as lentils, peas, chickpeas, kidney beans, etc.
- Root vegetables such as parsnips, potatoes, carrots, sweet potatoes, etc.
- Some condiments or sauces such as barbecue sauce, ketchup, honey mustard, teriyaki sauce, etc.
- Unhealthy fats like mayonnaise, processed vegetable oils, etc.
Other Health Benefits of the Keto Diet
Not only can the ketogenic diet help with weight loss, but it is also proven to provide health advantages against diabetes, cancer, epilepsy in kids, and Alzheimer's disease. The diet is particularly beneficial for treating type 2 diabetes and decreasing extra body fat without hunger. Here are some listed health benefits that you can earn from the keto diet:
- Helps in diabetes management
- Improves epilepsy management
- Prevents heart diseases
- Lowers the risk of brain-related conditions
Do not begin a ketogenic diet simply because someone you know lost weight effectively or because everyone is talking about it!
There is no one-size-fits-all eating plan for losing weight. There are several approaches to losing weight. Finding the perfect plan, the right eating plan that you can stick to is the key to success. Moreover, as people have different blood sugar sensitivities to the same meals, no single diet plan can be the solution for everyone.
Talk with a trained dietitian before embarking on a keto diet plan to identify the best diet plan for your health goals.