Keto 101: Everything You Need To Know About Keto

Rukmani Anand 19 April, 2018 Updated on : 04 Apr 2019

Ketogenic diet or Keto diet is no more considered a fad diet. The Keto diet has become a lifestyle for adopters with so many food options available in the market which are keto friendly. Keto is one of the successful ways to have a substantial fat loss and maintain a healthy weight.

A Ketogenic diet should be high in fat, moderate in animal protein, and low in carbohydrates. The diet should be high in dietary fat (60-70% of total calories), with moderate protein (25-35% of total calories) and low-carb (5% or less of total calories). The body goes into a state of ketosis, which means, the fat molecules produce ketones (byproduct) as a supply of energy when the body is short of carbohydrates. This turns the body into the fat burning state until enough carbs are not provided.

Foods to eat on a Keto diet:

  • Meats – Fish, Beef, Lamb, Poultry, Eggs, etc.
  • Leafy Greens – Spinach, Kale, etc.
  • Above ground Vegetables – Broccoli, Cauliflower, etc.
  • High Fat Dairy – Hard Cheese, High-Fat Cream, Butter, etc.
  • Nuts and Seeds – Macadamias, Walnuts, Sunflower seeds, etc.
  • Avocado and Berries – Raspberries, Blackberries, and other Low Glycemic Impact Berries
  • Other Fats – Coconut Oil, High-Fat Salad dressing

Foods to avoid on a Keto diet:

  • Grains – Wheat, Corn, Rice, Cereal, Bread, etc.
  • Sugar – Honey, Agave syrup, etc.
  • Fruit – Apples, Bananas, Oranges, etc.
  • Starch – Potato, Yam, etc.

Benefits of a Keto diet:

The main reason why people choose a Keto diet is weight loss. Keto provides a fast weight loss in a short period of time with an increase in energy levels. A keto diet has also shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. Insulin resistance can lead to type II diabetes if left unmanaged. Research also shows that a low-carb, ketogenic diet can help people lower their insulin levels to a healthy range.

When you’re in ketosis and your brain uses ketones as a fuel source, it has a consistent fuel source which it can rely on – meaning you can focus for a longer period. It also helps in managing blood pressure levels to a certain degree thereby reducing the risks associated with it.

Keto Flu is a natural reaction by your body when you drastically reduce or eliminate carbs from your diet. Some of the symptoms of keto flu include – feeling drowsy, body ache, nauseous, dizzy, irritable, constipation, diarrhea, sugar cravings, brain fog, cramping, and muscle soreness. For an average person, the keto flu lasts a week or less, and the symptoms usually begin within the first day or two of removing carbs. Some ways to ease these symptoms include – keep yourself hydrated, take an electrolyte supplement and do a light workout.

A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health. Having said that, one must always consult a doctor or a general physician before changing their lifestyle pattern or before choosing the Keto diet.

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