Diet plays a major role in our health. Exercise combined with a proper diet can aid in reducing weight effectively. One such diet method is the ketogenic diet. The ketogenic diet is composed of high fat and low carb food plan with adequate protein. Earlier it was used in people with diabetes and was effective control of epilepsy in children who did not respond to medication.
How Does the Keto Diet Work?
Our body mainly depends on glucose to carry out all the activities within cells, for which carbohydrates in our diet is used, with keto diets the main component needed for metabolism is shifted to the fat. In case there is a scarcity of glucose the source of energy slowly shifts from glucose to ketones which are derived from fat.
When the body doesn’t receive glucose through diet or there is less carbohydrate that is entering the body, glucose stored as glycogen in the body is used if It goes on for some time the glucose store will be depleted and the source of energy source shifts to fat.
The insulin levels drop and the liver starts producing ketones from fat. When ketones collect in the blood this is called ketosis all of us have mild ketosis which occurs during sleeping or when engaged in vigorous exercise. Even when one sticks to a keto diet there is no significant ketosis because the brain uses the ketones and a healthy individual can produce enough insulin to keep the levels in check.
Types of Ketogenic Diets
The standard ketogenic diet, here you consume very low carbohydrates, moderate protein and high fat so the diet would usually contain 75% fat, 5% carbohydrate and 20% protein.
Cyclic ketogenic diet this is including high carbohydrate containing diet along with a ketogenic diet, so the diet plan would be following the ketogenic diet for five days and going on having high carbohydrates for two days.
Targeted ketogenic diet this is including carbohydrates when working out.
High protein ketogenic diet is similar to the standard ketogenic diet except the protein intake is increased; it is taken in the ration of 30% protein, 5% carbohydrates and 60% fats.
The Food That You Should Include
Since this involves taking high fat content make sure to include meat this can be red meat, turkey, chicken and sausages. Fish like tuna, mackerel, salmon. Butter and cream, eggs, nuts and seeds, healthy oil like coconut oil, olive oil, low carb vegetable like tomatoes, onions, green leaves, avocado.
You can take keto supplements in addition to this like magnesium, MCT oil (medium-chain triglycerides), omega 3 fatty acids, vitamin d and digestive enzyme.
Foods That You Should Not Eat
Sugary foods like cakes and sweets, starches like rice, pasta, bread, unhealthy fats like vegetable oil and mayonnaise, beans, starchy vegetables like yam, potato, alcohol and fruits, except for berries like strawberries.
Benefits of A Keto Diet
Heart disease, it can reduce risk factor like body fat, reduce blood sugar and improve HDL cholesterol, reduce acne, help with polycystic ovarian syndrome and it has shown to improve symptoms of Parkinson’s disease.