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Ketogenic or keto diet is a term used for low carbohydrate diet. It is a type of diet in which a person gets calories mainly from the other two sources that is protein and fat, carbohydrates are very less consumed in keto diet. This is very important to know that keto diet is a short term diet and it is generally recommended to fasten your fat loss for a short period of time and it should not be carried out for a long period.
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What happens in a keto diet?
When you start consuming very few or no carbohydrates your body runs out of its major energy-providing source. Thereby it will start breaking down fats and protein to gain energy. This process is known as ketosis. This doesn't happen in a minute or two but it takes 2 to three days for you to get stable in a keto diet.
Foods to avoid during Keto
Any food items with high carbohydrates should be avoided such as sugar, candies, bread, rice, ice creams, etc.
Foods to have during Keto
High-protein and high-fat food items should be consumed during Keto diet such as meat, fatty fishes such as salmon and tuna, low carb veggies, healthy oils, cheese, nuts and seeds, etc.
Benefits of Ketogenic Diet
Weight loss
Keto diet is one the most efficient way to fast in your fat loss journey. And there is a scientific reason behind it. It takes more calories to convert fat into energy then it takes to convert carbohydrates into energy so more calories are burned without any extra physical activity. And also carbohydrates are broken down easily while it takes time to break down fat and protein so you tend to be more full when you have a high protein high fat diet. So try keto if you want to fasten your weightloss journey.
Good for heart
A ketogenic diet is scientifically proven to be good for the heart. The keto diet results in lower levels of insulin in the body. So as your body has a low level of insulin it will not produce more cholesterol so you will be miles away from dangerous heart diseases. You must try keto if your cholesterol levels are high.
Helps in controlling diabetes
As keto diet lowers the level of insulin in the body, it is really helpful for type-II diabetes in which the blood sugar level of patients is high. Many experts suggest diabetes patients to try keto for at least a month to control their blood sugar levels.
Helps in other disease
Keto diet helps in controlling other diseases too. It helps in preventing cancer as it does slow tumour growth, also it helps improve symptoms of parkinson’s disease and reduces the symptoms of Alzheimer’s.
Keto flu
If you had started keto flu and you experienced some flu-like symptoms in the initial days there is nothing wrong. It is very common for beginners. It is caused by the body adapting to a new diet which consists of very less carbohydrates.
Reducing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet. Normally, fat is reserved as a secondary fuel source to use when glucose is not available. This switch to burning fat for energy causes a little flu like symptoms in the initial days but it will go away in a day at max.