What is Keto Diet? | FoodiBase

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What is Keto Diet?

What is Keto Diet?

Importance and Significance of following a diet

A diet does not necessarily have to mean inadequate food consumption. A diet does not always have to focus on weight loss or fat burning. A diet certainly does not aim at letting you starve. It has become a fallacy for everyone to consider diet to be and do all of the above-mentioned function.

However, a diet actually refers to the right intake of food. Each body varies. It varies with the number of nutrients that it regularly requires. It varies with the nutrient deficiencies and many more. Therefore, it is most apt to say that diets are a wise plan that calculates the right amount of foods that your body requires in order to stay healthy and build your immunity.

What are the different kinds of diets?

There are many kinds of diets with each focusing on providing or fulfilling a particular requirement. For example:

The Vegetarian Diet – focuses on providing the body with all the nutrients that it requires only with the help of vegetarian foods. There are different classifications of the vegetarian diet – the lacto-vegetarian diet, fruitarian vegetarian diet, lacto-ovo-vegetarian diet, pesco-vegetarian diet and the semi-vegetarian diet. Research proves that vegetarians have a lower body weight, suffer less from ailments and have a longer life expectancy than people who consume meat.

The Atkins Diet – focuses on controlling the levels of insulin in the body through a diet that is low in carbohydrates. Insulin levels rise when people consume large amounts of refined carbohydrates. This high insulin level tends to make the body store the energy from the food consumed rather than making use of the already stored fat.

The Zone Diet – focuses on maintaining a constant balance of 40% carbs, 30% fats and 30% protein in every meal. This diet directly results in controlling of insulin levels and therefore encourages the consumption of high-quality carbs and healthy fats.

The Vegan Diet – focuses on eliminating any animal based product, be it the direct meat or the indirect by-product such as milk, butter, cheese, ghee, yoghurt, etc.

What is meant by Ketogenic Diet?

Ketogenic diets focus on enhancing the process of Ketosis. Ketosis is a natural process wherein the body pledges to help you survive when the food intake is low. During the ketosis process, your body produces ketones which come from the breakdown of liver fats.

Ketones are produced by the body only if the consumption of carbs is low and you moderate your protein consumption. They are often used as fuel throughout the body (especially the brain).

The whole purpose of this diet is to induce the body into the ketosis metabolic state. The main aim here is not to do this through the starvation of calories but instead aim to do this through the starvation of carbs. Which means that the ketogenic diet is carbs-free or very low on carbs. The lower the composition of carbs in your keto diet, the quicker your body produces ketones.

In other/simple words, the ketogenic diet is also known as the keto diet. It is a rather low carb diet that immediately turns your body into a fat-burning machine. By following a keto diet, your entire body uses its fuel supply to run almost entirely on fat. Do not be frightened by this because fats are not as harmful to the body as carbohydrates. These good fats facilitate the process of ketosis. And most importantly, by the end of your keto diet, you would have a very low insulin level and your metabolic rate (fat burning rate) increases drastically.

Is keto diet safe?

As mentioned earlier, keto diets are low on carbs. The only rule in this diet is to avoid the consumption of carbs or to consume very low amounts of it. Carbs are not necessarily required for the body to function. Carbs are often means of weight gain, not fats. However, it is always safe to moderate the intensity of your keto meals.

An act of overdoing the keto diet will prove to be harmful to the body. However, it is safe for an overweight (obese) person to completely eliminate the consumption of carbs. A carb-free keto diet will be amazing for their body. Not only will it pump up the metabolic rate but will manage the insulin levels and do wonders with respect to the weight loss.

On the contrary, a rather fit and right-weighted person does not have to eliminate carbs. They can consume only 10% of the carbs that they used to consume before taking to the keto diet. This will ensure that they do not fall victim to weakness.

Expert researchers have proven that ketosis is a great body process and the keto diet is safe for anyone who follows it diligently within its limits.

When is keto diet unsafe?

Keto diets are very safe. They are one of the most effective diets that one can follow. However, too much of anything can get out of hand and become harmful. In the case of keto diets, it is best to follow it for not more than 2 weeks.

Following this diet for more than 2 months at a stretch can prove to be very harmful to your organs and body functions. Also, it is only safe for keto diets to contain very fewer carbs. A complete elimination of carbs can be harmful unless otherwise advised with specialists.

The initial weight loss after the commencement of the keto diet only signifies the water weight loss. Do not get worried or encouraged to take the keto diet to the next level and eliminate carbs. Stick to the best plan of including a very low quantity of carbs.

What can keto diet do?

Keto diets are a great method of getting rid of unwanted body weight and body fat in a very short duration of time. The results are visible within the first few days into the keto diet.

However, the keto diet can do more than just help you lose weight. This diet is crucial for the maintenance of good levels of blood insulin. Keto diets are amazing to alert your brain. The ketones produced are food for the brain and since the brain is being treated well, your brain is sharp and in great functioning. A few days (2-3 days) into the keto diet, you will begin to notice that you are no more lazy or lethargic. This means that your energy levels have increased and your hunger instances are low and normalized.

With high fibre and low carb diet, your body has begun to work very fast with respect to washing away body toxins. This directly results in an acne-free skin, maintains blood pressure and cholesterol and also effectively regulates the menstrual cycle in women.

What can I eat and what can’t I eat as a part of my keto diet?

Do eat:

Meats – such as fish, lamb, poultry, beef and eggs. However, seafood is highly recommended.

Iron-rich leafy greens – such as rockets, spinach, kale, mint, basil and Brussel sprouts.

Vegetables – such as carrots, pumpkin, sweet potato, beans, beetroot, broccoli, cauliflower and capsicum.

High-fat dairy (rich in calcium) – such as hard cheese (cheddar, parmesan and blue cheese), double cream and butter.

Fruits – such as avocado, raspberries, blueberries, blackberries, strawberries and other low glycaemic impact berries.

Oils – such as coconut oil and olive oil.

Do not eat:

Grains – such as wheat, corn, rice, cereals and others.

Sugar – such as honey, agave, maple syrup. The only sugar that you are allowed to consume is fructose (sugar from berries).

Fruits – such as apple, bananas, oranges, mango etc.

Tubers – such as potatoes, yams, etc.

What are the keto macros?

Always remember that the keto diets are high in fat, moderate in proteins and very low in carbohydrates. Therefore, your nutrient intake should be 70% fats, 25% proteins and 5% carbs.

What fruits are low on carbs and are therefore great for the keto diet?

Watermelon, strawberries, cantaloupe (or muskmelon) and peaches are great for your keto diet. Not only are they high sources of fibre, but are also very rich in vitamins and zinc. Their natural fructose will help you sustain through the day.

Is peanut butter good for those following the keto diets?

Let’s think about it! Peanut butter is high in fat. It is also a very rich source of protein from all the peanuts. Therefore, the peanut butter is a great snack for anyone who is on a keto diet.

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