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KETO DIET- FAB OR FAD

Keto Diet- Fab Or Fad

Ketones are produced extremely in the body when there are fewer intakes of carbohydrates (rice, wheat) and judicious amounts of protein with it. The liver produces ketones from fat. These ketones then serve as an energy source throughout the body, especially for the brain. On a ketogenic diet, your whole body switches its energy supply to run mostly on fat, burning fat 24-7.

It is also called as Ketogenic diet. Some other terms related to it is Low-carbohydrate diet, Palaeolithic diet, Atkins diet.

What is the keto diet?

In this diet, the amount of carbohydrates is very low and it is a high-fat diet. The diet significantly reduces the number of carbohydrates in the body and replaces it with fat; this process is called as ketosis. When this happens, your body becomes extremely capable of burning fat for energy. It further reduces the blood sugar and insulin levels.

There are a number of ketogenic diets namely –

  1. Standard ketogenic diets – it is a basic diet with 75% fat, 5% carbs and 20% protein, it is a very high-fat
  2. Cyclical ketogenic diets – it involves high-carb refeeds like 5 ketogenic days followed by 2 high – carb days
  3. Targeted ketogenic diets – this allows adding carbs during the workouts
  4. High- protein ketogenic diets – in this diet there is more amount of protein in the diet ranging around 35%. The fat range is about 60%.

What are the benefits of a Keto diet?

 As surprising as it sounds consuming high-fat diet can help one reduce weight. One study established that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved. There are several reasons why a ketogenic diet is better than a low-fat diet, including the increased protein intake, which provides abundant benefits. The ketogenic diet is beneficial for those suffering from type 2 diabetes, pre-diabetes, and metabolic syndrome. In yet another study, the ketogenic group lost 11.1 kg, compared to 6.9 kg in the higher-carb group. This is a vital benefit when considering the link between weight and type 2 diabetes. Hence the ketogenic diet can improve insulin level and cause fat loss leading to major benefits.

It is also important to know people having the listed things shouldn’t go under a keto – diet

  1. High – Blood Pressure
  2. Breastfeeding mothers

They should contact their doctors before opting for the diet.

Lets again move back and see what the other benefits of keto – diet are

  1. Heart Disease – it decreases the risk factors of heart diseases
  2. Cancer – several ketos – diets are used slow down the growth of the tumor and treat different kinds of cancer.
  3. Alzheimer’s disease – it reduces the symptoms of the disease and slows down its progression.
  4. Parkinson’s disease – it helps to reduce the symptoms of Parkinson’s disease.
  5. Acne - The low level of insulin and eating less sugar or processed foods may help improve acne.

What to eat in a keto-diet?

The carb intake for the diet should only range from 50g to 100g. Try to avoid food items like rice, potato, bread, chocolate bar, banana, other fruits, beans or legumes, unhealthy fats as they bring in a lot of carbs with them. The food should mainly be high in fat, and only moderately high in protein, as excess protein can be converted to blood sugar in the body.

Things to eat in a keto – diet is natural fats like butter, olive oil, meat, eggs, vegetables, fish, cheese, meat, avocados, low – carbohydrate vegetables.

For the liquid intake, one can drink coffee, tea and avoid sweetening drinks like aerated drinks and wine.

Let’s see the different keto – diet recipes to follow –

First one is the plan for one week, and the diet given is day wise.

Monday

  1. Breakfast: Bacon, eggs, and tomatoes.
  2. Lunch: Chicken salad, olive oil, and feta cheese.
  3. Dinner: Salmon, asparagus cooked in butter.

Tuesday

  1. Breakfast: Egg, tomato, basil, and goat cheese omelet.
  2. Lunch: Almond milk, stevia milkshake, cocoa powder, peanut butter, cocoa powder.
  3. Dinner: Meatballs, cheddar cheese, and vegetables.

Wednesday

  1. Breakfast: A ketogenic milkshake
  2. Lunch: Shrimp salad, olive oil, and avocado.
  3. Dinner: Pork chops with Parmesan cheese, salad and broccol

Thursday

  1. Breakfast: Omelette, avocado, salsa, peppers, onion, and spices.
  2. Lunch: A handful of nuts and celery sticks, guacamole and salsa.
  3. Dinner: Chicken stuffed with pesto and cream cheese, and vegetables.

Friday

  1. Breakfast: Sugar-free yogurt, peanut butter, cocoa powder, and stevia.
  2. Lunch: Beef stir-fry cooked in coconut oil, vegetables.
  3. Dinner: Bun-less burger, bacon, egg, and cheese make a good combination

Saturday

  1. Breakfast: Ham and cheese omelet and vegetables.
  2. Lunch: Ham and cheese slices and nuts.
  3. Dinner: Egg and spinach cooked in coconut oil and whitefish.

Sunday

  1. Breakfast: Fried eggs, bacon and mushrooms.
  2. Lunch: Burger along with salsa, cheese, and guacamole.
  3. Dinner: Steak and eggs and a side salad.

As you see the above diet plan, a good amount of protein intake is visible in form of meat, pork, and chicken along with the other nutrients.

Let us see a good recipe for keto – diet

Name – keto bread

Ingredients –

  1. 1¼ cups almond flour
  2. 5 tbsp ground psyllium husk powder
  3. 2 tsp baking powder
  4. 1 tsp sea salt
  5. 2 tsp cider vinegar
  6. 1 cup boiling water
  7. 3 egg whites

Recipe

  1. Preheat the oven to 350°F and mix the dry ingredients in a bowl.
  2. Boil water in a container and add the dry ingredients to it. Beat the vinegar and egg whites in a bowl with a hand mixer for 30 seconds. Make 6 pieces of the dough, place it on a greased baking sheet.
  3. Bake it for 1 hour approx, the bread is done when the dough becomes puffy.
  4. Serve it with butter or other desired

Along with so many benefits, there are also some side – effects to keto – diet, some of them are listed below –

  1. Keto flu is a side effect of keto – diets which include poor energy and mental function, increased hunger, sleep issues, nausea, and digestive discomfort and decreased exercise performance.
  2. A ketogenic diet can also change the water and mineral balance of your body, so the addition of extra salt to your meals or taking mineral supplements can help.

That’s all about the essential things of a  keto – diet, there are a number of ketos – diet charts available online, it is suggested that one should consult a dietician for diet charts as they prepare it according to the patient’s body habits and needs. Also, there are exciting recipes of keto – a diet which mainly includes meat and chicken available online.

So, is Keto diet fab or fad?

Keto Diet is very beneficial and shows great results in a very less span of time, many people all over the world are slowly experimenting with this diet and are happy with the result. The ketogenic diet is usually a very safe diet with no major health risks reported from the people trying keto – diet. However, because you are switching your metabolism from carb-fuelled to fat-fuelled for the first time, you should pay attention to a few body markers and be careful if you have any pre-existing health conditions. People suffering from conditions like kidney stones, high cholesterol, thyroid, pregnancy should avoid keto-diet as it can have a bad side effect to the body. In any key change in diet or exercise, you should consult with your doctor so that they can guide you whether this diet is safe for you, and especially if you are a Type 1 diabetic, it is concerning that you should not start keto-diet without close supervision by a doctor because you could go into ketoacidosis which is a dangerous condition. But for most people, the keto diet is a safe way to lose weight, increase energy, improve sleep, help with many autoimmune conditions, and many other things.

Courtesy: AdmitKard


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