Do you want a toned body? Then obviously you would know that maintaining a healthy diet is just as important as working out. If you want to lose weight and build muscle faster, then following a Ketogenic diet is the right way to go about it. No doubt, it takes time, dedication, a lot of exercises, and the right Ketogenic diet plan to see the desired results. Keto diet is considered to be one of the most influencing and result oriented diets ever and because of this, the benefits of Keto diet have made a name for itself in the fitness industry.
Comprising of high fat, adequate protein and low carbohydrate - ketogenic diet forces the body to burn the surplus and bad fat rather than carbohydrates. It is well known for being one of the healthiest ways that your body can adapt too, to make the best use of all your resources. When you follow this diet, it helps your body to convert the fat present in the liver into fatty acids and ketones that later on are used as fuel to power up your brain and bodily functions.
“Eat fat to lose fat?” Yes, you can lose lots of fat by eating a lot of fat but only when you’re following a keto-diet. That’s because if you don’t eat carbs and sugar which is what your body uses to burn as fuel, then your body will look for different alternatives to work for.It uses both the fat you eat and the fat you have stored as its fuel, allowing you to lose fat and weight. This is one reason why a keto diet is considered to be a potentially beneficial diet plan.
Benefits of following a keto diet
- People on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet.
Through the low-carbohydrate intake, the results can be seen in 6 months.
- One of the most important points related to the benefits of a keto diet is that ketogenic diet reduces
hunger and lowers food intake significantly more than what high-protein or medium-carbohydrate diets can.
- Keto diet is currently being used to treat several types of cancer and tumor growth problems.
- Studies have found that ketogenic diet can improve insulin sensitivity by 75%.
- A ketogenic diet can help decrease risk factors like body fat, HDL levels, blood pressure and blood sugar level.
- Studies show that following a Ketogenic diet can help in preventing acne related problems.
- Ketogenic diet helps in improving the overall body’s strength, power and hormonal profiles in males who prefer resistance training.
- It lowers the blood sugar and insulin levels. Eating carbohydrate rich food is broken into sugar in the digestive tract. Cutting on carbohydrate intake can lower blood sugar production.
You will be the owner of a toned and fit body if you will follow the right keto diet in a rotational cycle. For instance, follow the keto diet for a few weeks and then stop it for the next couple of weeks, running a proper cycle like this will help you get guaranteed results. However, while following a keto diet you will have to be patient and stay committed to it according to time in order to witness the outcomes.
Some Ketogenic Diet Food list
Mostly, it is advised to stick to a simple liquid diet, which only includes purified water.Drinking enough amount of water on a regular basis is well known for being helpful in providing one of the best ever experience to stay healthy and fit. However, different hygienic syrups can be added to it to increase its sense of taste. But don’t forget to avoid packed beverages because it contains huge amounts of sugar.
- Nuts and Seeds
Nowadays, lots of nuts and seeds can be used to create some really influencing diets. They are rich in energy, protein, packed with antioxidants, vitamins, minerals and much discussed omega-3 fatty acids. Always try to use fattier nuts like macadamias, walnuts, almonds, peanuts etc, as these nuts are high in calories and fat, therefore, a handful of nuts can provide sufficient nutrition for a whole day. .
Dairy is the best option to include in a ketogenic diet plan. But make sure to buy full-fat dairy items. Dairy food provides you with nutrients that are vital for health and maintenance of your body. Dairy products are mostly made up of calcium, potassium, vitamin D, and protein.
Eating vegetables is one of the simplest choices.You can make to improve your overall health. A vegetable rich diet can protect you from arthritis, heart disease, stroke, dementia, cancer, and can even help slow down your body's aging process. Vegetables are an important part of a healthy diet, and variety is as important as quantity. Try to stick with leafy vegetables. It doesn’t matter whether they are fresh or frozen.
Always try to consume organic, pasture raised and grass fed meat. As most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Also, remember to not add too much protein in your ketogenic diet, as it can be considered as a bad addition.
- Fat and oil
By eating good saturated fats and oil, you will be able to boost your immune system and keep your body and skin healthy. Additionally, healthy fats and oil enable your lungs to function properly as it has been found that our lungs are also composed of saturated fat. Remember to keep up with the regular intake of your fat and oil diet from natural sources like nuts and meat. You can also go for supplements with saturated and monounsaturated fats like coconut oil, butter and olive oil.
Negative side effects of Ketogenic Diet
Switching to a ketogenic diet can come with several side effects as well. Fortunately, most of them are minor ones as they are short lived. Let’s take a look at them:
- Keto Flu
When you first cut off your carbs and start following a keto diet, in case a side effect occurs then you are most likely to experience flu-like symptoms like a headache, fatigue, nausea, and irritability. However, your symptoms aren’t caused by a virus they are caused by a combination of carbohydrate withdrawal, dehydration, and your body adjusting to burning fat for fuel. These symptoms probably fade away within a week. Also, increasing your water intake above the normally recommended eight cups a day may help speed up the recovery.
- Bad Breath
You may notice that your breath is smelling like overly ragged apples as you adjust to a ketogenic diet. This is caused by a type of ketone called acetone that’s excreted in your breath and urine. The smell tends to dissipate on its own with time, and here again, water can prove to be of some help.
- Leg Cramps
Early on in your transition to a keto diet most of the weight you lose is water weight. As this happens you also lose electrolytes and this can lead to a few jumps in the middle of the night of your bed out of pain! To help prevent that make sure you are getting plenty of magnesium, calcium, and potassium.
If a high percentage of your pre-keto calories came from carbs, it may take some time for your digestive system to adapt to the extra fat and protein it’s being asked to process. To get back to the regular you, drink lots of water and consume plenty of high fiber and low net carb foods.
The ketogenic diet can deliver really effective benefits if followed religiously on a rotational basis. Do not lose your patience, diets like his take time and dedication to deliver results. The wait is definitely worth it.