Keto Diet: How To Follow This Effective Low-Carb Diet
Keto diet is also known as the ketogenic diet. Keto diet is a low-carb diet along with high intake of healthy fats which then turns into energy for the body.
What Is A Keto Diet?
Keto diet is also known as the Ketogenic diet. It is a low carb and high-fat diet. Keto diet is similar to the Atkins diet and many other low carb diets. Keto diet replaces the carb intake in the body with healthy fats. The reduction of carbohydrates in the system sends the body in a metabolic state known as ketosis. Ketones are an alternative source of energy which the body uses when glucose in the body is low. In the state of ketosis, the body is able to efficiently burn fat for providing energy. Keto diet also has the ability to manage insulin levels and blood sugar. The reduced insulin level and low blood sugar level along with ketones have many health benefits.
How Does The Keto Diet Work?
In the Keto diet, you only consume 50 g of carbs each day. Because of this, the body runs out of fuel i.e. blood glucose. The running out of blood sugar doesn’t occur in 1 day, it happens over a 3 to 4 day period. Then the body starts breaking down proteins and fats for energy and, as a result, you lose weight. Keto diet is a diet for the short term and it usually preferred for weight loss and not for long-term health benefits.
Types Of Keto Diet
There are multiple ways in which you can follow the keto diet. Some of the versions of the keto diet are:
1. High-Protein Keto Diet
This version of the keto diet is simply a high fat intake diet along with high protein intake. When you follow this version, you consume approximately 60 % of fat, 35 % of protein and 5 % of carbs.
2. Targeted Keto Diet (TKD)
In this version of the keto diet, you can consume carbs but only around the time of your workouts.
3. Cyclical Keto Diet (CKD)
In this version of the keto diet, you follow the keto diet for 5 days a week. In the remaining 2 days, you consume high carb foods.
4. Standard Keto Diet (SKD)
This is the basic version of the keto diet. The intake of carbs, protein, and fat is low, moderate and high respectively. With SKD, you consume 75 % of fat, 20 % of protein and 5 % of carbs. This diet is quite similar to a high-protein keto diet but the only difference is that protein intake in the high protein keto diet is much more than in SKD.
If you wish to lose weight, then standard (SKD) and the high protein keto diet are the best. CKD and TKD are more advanced versions of the keto diet and they are generally followed by athletes or bodybuilders.
Who Uses the Keto Diet?
Keto diet is followed by those who want to lose weight. But, the keto diet can help in the management of certain medical conditions such as epilepsy, acne, heart disease, etc. There is very less research on the fact that keto diet can manage some medical conditions. Hence, if you have a medical condition, you must speak to your doctor before you start a new diet.
Benefits Of Keto Diet
1. Aids In Weight Loss
A keto diet is a competent way of losing weight and reducing the risk of certain diseases. Based on some researches, the keto diet is much better than a low-fat diet to lose weight. Keto diet may help you in losing weight quickly within the first 3 to 6 months as compared to other diets. It may be because of the fact that this diet uses more calories to convert fat into energy. There may be a possibility that since it is a high fat and protein diet, it makes you feel full for a longer period of time and hence, you eat less.
2. Management Of Diabetes
Keto diet manages the blood sugar level and keeps it low. Following this diet makes it easier for diabetic people to predict the level of their blood sugar. But it may be a little risky for diabetic people to follow this diet as people suffering from type 1 diabetes, fall sick due to the production of too many ketones. Check with your diabetologist before you embark on a ketosis-lead diet regimen.
3. Other Health Benefits Of Keto Diet
Keto diet was actually introduced to manage neurological diseases such as epilepsy. Recent studies have shown that a keto diet has various health benefits as well. Here are the health benefits of the keto diet:
Acne: If you have acne, then consumption of fewer sugars or processed food along with a low level of insulin, may improve acne.
Brain Injuries: In an animal study, it was found out that keto diet can aid in the reduction of concussions and in recovery after brain injury.
Polycystic Ovary Syndrome: Since keto diet can lower the level of insulin, it reduces the risk of polycystic ovary syndrome as insulin may be major cause of this syndrome.
Parkinson’s Disease: A study resulted in the fact that keto diet aids in the improvement of symptoms of Parkinson’s disease.
Epilepsy: In epileptic children, the keto diet can reduce the seizures to a great extent. This fact was also proved in research.
Alzheimer’s Disease: Keto diet is also helpful in the reduction of symptoms of Alzheimer’s disease and even slows down its progression.
Cancer: keto diet is being used to manage different types of cancer and slow down the growth of a tumor.
Heart Disease: It is a fact that even though the keto diet is a low carb high fat diet, but still it can increase the good cholesterol and reduce the bad cholesterol in the body. This means that the risk of high blood pressure, heart failure, hardened arteries, and other conditions is reduced.
Foods Which You Can Eat During Keto Diet
Following food items can be consumed while you are on a keto diet:
- Condiments like salt, pepper, and other healthy herbs
- Low carb veggies
- Healthy oils
- Nuts and seeds
- Butter and cream
- Fatty fish
Foods Which You Must Avoid During Keto Diet
- Sugar-free diet foods
- Unhealthy fats
- Condiments/ sauces that have unhealthy fat and sugar
- Diet products
- Root vegetables
- Beans/ legumes
- Fruits except for berries
- Sugary foods
Healthy Keto Snacks
Here is a list of snacks that you can eat when you are hungry between meals:
- Small portions of leftover meals
- Celery along with salsa and guacamole
- Strawberries and cream
- Nut butter and cocoa powder mixed in full-fat yogurt
- Almond milk, cocoa powder, and nut butter mixed in a low carb milkshake
- 90 % dark chocolate
- 1 to 2 hard-boiled eggs
- Cheese with olives
- 1 handful of nuts or seeds
- Fatty meat/ fish
Keto Diet Plan
Here are some foods that you can eat for breakfast, lunch, and dinner. You can consume these food items as they are a part of a keto diet.
Suggested Foods For Non-Vegetarians
|SUGGESTED FOODS FOR
|Bacon, eggs, tomatoes
Egg, tomato, basil and goat cheese omelette
A ketogenic milkshake
Omelette with avocado, salsa, peppers, onion, and spices
Sugar free yogurt with peanut butter, cocoa powder and stevia
Chicken ham and cheese omelette with vegetables
Fried eggs with bacon and mushroom
|SUGGESTED FOODS FOR
|Chicken salad with olive oil and feta cheese
Almond milk, peanut butter, cocoa powder and stevia milk
Shrimp salad with olive oil and avocado
1 handful of nuts and celery sticks with guacamole and salsa
Chicken stir-fry in coconut oil and vegetables
Chicken ham and cheese slices with nuts
Burger with salsa, cheese and guacamole
|SUGGESTED FOODS FORDINNER||Chicken steak and eggs with a side salad
Whitefish, egg and spinach in coconut oil
Bun less burger with chicken, egg and
Chicken stuffed with pesto and cream
cheese with vegetables
Chicken chops with parmesan cheese,
broccoli and salad
Meatball, cheddar cheese and vegetables
Salmon with asparagus in butter
Suggested Foods For Vegans
|Keto porridge with full fat coconut milk, ground
flaxseeds, chia seeds and unsweetened shredded
Tofu scramble with vegan cheese and avocado
Chia pudding made with full fat coconut milk
with a topping of sliced almonds
Full fat coconut yogurt with a topping of nuts, seeds and unsweetened shredded coconut
Tofu scramble with vegan cheese, mushrooms
Keto smoothie with full fat coconut milk, almond
butter, cocoa powder and vegan protein powder
Coconut almond chia pudding
|SUGGESTED FOODS FOR LUNCH||Vegan cream and low carb vegetable soup
Zucchini noodles with walnut pesto and vegan
Creamy coconut and cauliflower soup
Tofu, vegetable and coconut curry
Vegetable and tofu salad with avocado dressing
Vegetable and tofu salad with avocado dressing
Green salad with avocado, vegan cheese,
non-starchy vegetables and pumpkin seeds
|SUGGESTED FOODS FOR DINNER||Vegan cauliflower mac and cheese
Cauliflower fried rice
Eggplant lasagne using vegan cheese
Cauliflower crust pizza with a topping of non
starchy vegetables and vegan cheese
Noodles with mushrooms and vegan alfredo
Vegan walnut chilli with vegan cheese and sliced
Stir fried cauliflower rice with tofu
Side Effects Of Keto Diet
Though the keto diet is safe for healthy adults, there may be some side effects initially till the time your body is adapting the diet changes. Here are some side effects of the keto diet:
- Keto flu due to poor energy, increase in hunger, sleep issue, nausea, digestive discomfort, etc.
- Keto diet changes the water and mineral balance of the body.
- There is too much calorie restrictions in Keto diet, hence, if you are a beginner and that may not be healthy for you.
In conclusion, the Keto diet is an effective weight-loss diet but it cannot be followed by every one. It is beneficial for overweight and diabetic people when followed under medical supervision.