Keto diet has become very popular in the recent time as it has been directly linked with weight loss and several health benefits. Keto diet is a high-fat, low carbohydrate diet with moderate level of protein which gives amazing results for weight loss and maintaining ideal body weight. Carbs are the primary source of energy in the human body and when you start a keto diet, you limit the intake of carbs and thus deprive your body of its energy source.Body then utilizes fats as its energy source and thus resulting in utilization of fat and fat loss.
The basic nutrition percentage of this diet consists of around 60% of fat, 30% protein and 10% of carbs. For example, if you are on a 2000kcal per day diet, the maximum amount of carbs you can have should be around 20g to 50g.
The primary benefit of the Keto diet is a healthy weight loss. However, Keto diet was started as a treatment of Epilepsy but it got more popularized due to its connection with the weight loss. Here are some other health benefits you can have with the keto diet:
Type 2 Diabetes – A study revealed that keto diet can help in improving the HbA1c levels in people with type 2 diabetes. However, it is advised that people should not take medicines to lower the sugar levels while being in a keto diet.
Obesity – People who are suffering with obesity can see a rapid and safe weight loss by following keto diet.
Improved Mind Clarity – When you are on a keto diet, there are very little changes in your sugar level which means you can concentrate on things with a renewed clarity of mind.
Improved Energy Levels – The primary energy source of your body changes from carbs to fat and your body starts burning more fat which further helps your body get enhanced energy. You can perform several physical activities without feeling exhausted.
Ketogenic diet is generally considered as safe for most of the body types and can work positively for almost everyone. However, there may be some instances when the keto diet may not work as expected. These instances normally occur when the person does not follow the diet strictly.
It has been said that Keto diet may attract some health problems in the long run but most of the people follow it for 3 to 6 months. There are several variants of keto diet from which one can choose the best suited based on his/her body shape. These are:
Most of the researchers have clearly stated that keto diet is helpful only in short run or when used periodically. Earlier it was being said that people can follow the keto diet for almost 2 years but a recent research stated and recommended that people should only follow keto diet upto 12 months. The study also stated that people should monitor their organ functions once they complete the 6 months of keto diet. A short term Ketogenic diet study conducted on 84 obese person concluded as highly successful. Within 24 weeks, their body mass index decreased significantly along with their body weight. Furthermore, they were also able to decrease their blood glucose and LDL Cholesterol. There were no negative impact on the people due to keto diet and it was stated that keto diet is successful in providing several benefits in long runs. People can follow these precautions to have a completely safe Ketogenic diet experince:
Keto diet gained global recognition when it was linked with rapid weight loss and many celebrities confessed that they used keto diet for weight loss.
The overall functioning of keto diet is very simple, eat more fat and reduce the carbs intake to minimal. Once you start following this diet course, your body undergoes a metabolic change in its functioning and it starts using fat as the source of energy. Soon your body starts developing fatty acids which further converts into beta-Hydroxybutyric (BHB). Within 2-3 weeks your body starts reducing your weight in a safe manner and continues to do so till you follow the diet.
Following a keto diet religiously is very important to get to your targeted weight loss goal. Before you initiate your keto diet course, the first thing you should do is to make a monthly or weekly keto diet plan. You can make this plan yourself or you can take help from a nutritionist. Having a keto diet plan will help you stay focused without worrying about what to eat. A good keto diet meal plan should include Breakfast, Lunch, Dinner, Snacks and side dishes.
Once you start the keto diet, you follow the meal plan exactly as stated so that you can be sure about the nutrition value from the food you are eating. Besides that, you should also indulge in some normal physical work so that your body can burn fat at a faster rate.
Following a keto diet can be difficult in the initial days but once your body gets accustomed to the keto diet and you start having benefits, you can continue it as long as you want.
Here are some advantages which you can have by following the keto diet:
Even though the keto diet is generally considered as safe, people may have some mild discomforts in the initial days of starting the diet. It can be:
Generally, Ketogenic diet is the best way an obese person can take if he/she is looking for a safe weight loss. Even though keto diet is a bit complex and requires great focus on the eating habit, it can help you reduce weight in the an efficient way.
As per a research, almost 90% people usually achieve their weight loss goal with the help of keto diet if followed properly. Due to the fact that keto diet can be followed without any supplement and can provide great results, it is being followed by a large number of people. A simple keto meal plan can help the people with a quick weight loss which they can enjoy without even having any additional supplement.
The keto diet is not only helpful in reducing weight but it also stops your body from restoring the fatty acids in the body. Once you successfully reach to your perfect weight goal, you will find a major change in your eating habits as keto diet pushes you to healthy foods. A research published in the Obesity Review stated that keto diet helps you control your food cravings and you automatically shift towards healthy eating.
All food items which are very low in carbohydrates and rich in good fats and proteins are allowed in Keto. When on a keto diet, you can eat the following foods:
