Do you remember getting spam emails and seeing heinous ads on televisions that advocated a wonder-all for quick weight loss? Losing weight overnight seemed to be more fiction than reality until the keto diet came to the show. The diet has become so popular that there isn’t a corner left of social media that hasn’t hinted about its dynamic results.
Before you jump straight into following this ever-trending diet, we recommend you have some look at the details, the do’s and don’ts, the technicalities, and the benefits you actually retrieve from this amazing diet.
What Are the Benefits of a Keto Diet?
Scientifically, a keto diet helps in preventing acne, cardiac conditions, diabetes, and cancer, in addition to helping with burning fat. Other benefits that come with following this diet include the following:
It is Convenient to Stick to this Diet
Unlike so many restrictive diets that make it so hard to follow the do’s and don’ts, the keto diet comes with a lot of feasible options with a wide range of meals – fats and proteins give some delicious options for us to enjoy. Cheese balls, beef steaks, and what not – say bye to the boring meals you would find on the menu plans for other restrictive diets.
Efficient Weight Loss
If you have an important event to attend and you want something quick and effective to work for you, following a keto plan will be a great choice. It is seen that when the body enters into the ketogenic state, the extra fat in our body burns to make up for the energy deficit. What you get is a rapid weight loss without doing much. All you have to do is follow the recommended compositions of your macros in the diet plan, and they will work by themselves in burning those extra pounds.
How Does Diet Work?
The actual principal of the ketogenic diet in losing weight is that as you deprive your body of the glucose as your ultimate source of energy, you make your body enter into the ketosis state. In this condition, your body starts breaking down the fats and form free fatty acids that ultimately form ketone bodies. As these units are broken down, they release the ATP molecules needed to release energy and carry out different cellular functions in the body. This way, fat replaces the glucose molecules as the ultimate energy source giving you the resource for your daily functioning.
In a keto diet, in order to initiate the process of ketosis, the body needs about three to four days in which it the liver, instead of releasing glucose and the muscles decomposing the glucose, ketogenic bodies get released from the liver to the bloodstream.
In general, the overall ketogenic diet composition in terms of macronutrient ratio is mentioned as below:
|Macronutrient||Percentage of Calories||Grams|
|Fat||70 to 80 percent||165 g|
|Protein||10 to 20 percent||75 g|
|Carbohydrates||5 to 10 percent||40 g|
This is suitable for an individual having an average dietary requirement of 2,000 kilocalories a day.
Foods Not Allowed
As we know, fats and proteins are the major composers of a keto diet; there are foods outside the category of these macros that are quite common yet forbidden in the keto diet. These are as follows:
- Other starchy vegetables like peas
- Beans and legumes
- Saturated fat-containing foods
- Fatty meats
- Polyunsaturated fats
- Nuts and seeds
- Fatty fish
- Plant oils
This list is to give you an idea of where you should be revolving around when it comes to choosing foods for your meal plans. Be careful not using trans fats as these fats come with a capacity to increase your LDL or bad cholesterol levels that are not good for your heart. If you need to consume this diet for a longer time, it is recommended you take a break at least once a month and take a high intake of carbs, so your body doesn’t enter the ketoacidosis state.
How to Improve your Nutrient Balance?
You should be considerate of taking all the essential vitamins and minerals your body needs to function properly when you are on the keto diet. Be careful to choose nutrient-dense foods and include foods that come from natural sources – sunflower seeds and avocados, for example, are rich in a lot of nutrients essential for your health. Some important nutrients you must be included in your daily meals include magnesium, iron, zinc, vitamin B complex, omega fatty acids, and fiber. If you think you lack some nutrients in your daily meals, talk to your healthcare professional for expert advice.
FAQs about Keto Diet
Will the fat I take in my diet actually help me burn my body fat?
Yes, this fat will be promoting the fat metabolic process in your body, which will help the excess buildup of fat in your body to burn.
Do I need to exempt carbohydrates totally from my diet?
No, you still need to take some carbs in your diet (5 to 10 percent of your daily caloric requirement) and include healthy, complex carbohydrates that are rich in dietary fiber.
What are the foods I should be avoiding in a keto diet?
You should be avoiding all starchy foods in general. These include cereals, bread, pasta, rice, wheat, grains, corn, starchy vegetables, and products made from refined flour and sugar.
Can I include non-starchy vegetables in my keto meals?
Yes, you can include non-starchy vegetables in keto meals as they are rich in dietary fiber. Tomatoes and onions are some examples of non-starchy vegetables using which you can make delicious keto meals to enjoy.
Is the Keto diet harmful to me?
Unless you are pregnant or are diagnosed with diabetes type 1, the keto diet will do you no harm. Just be careful about taking enough breaks to refuel yourself with glucose from time to time to avoid ketoacidosis.