The Keto diet is very low carb diet. It reduces fat from the body because it involves reducing carbohydrate. This diet helps you to lose weight and improve your health. Ketogenic diets also provide various benefits against diabetes, cancer. When this diet consumes, your body automatically efficient at burning fat for energy. It converts the body fat into the ketones and it supplies energy to the brain. So this diet is good for the body as well as the brain. It causes a reduction in blood sugar and insulin that is so good for diabetes patients.
TYPES OF KETOGENIC DIETS
*STANDARD KETOGENIC DIETS: It includes very low carb and high-fat diet. It contains 75% fat, 20% protein only 5% carbs.
*CYCLICAL KETOGENIC DIET: This diet involves high carb periods, like 5 ketogenic days followed by 2 high carb days.
*TARGET KETOGENIC DIET: It allows you only during workouts.
*HIGH PROTEIN KETOGENIC DIET: It is same as the standard ketogenic diet. But includes more protein ant the ratio is 60%fat, 35% protein and 5% carbs.
So only the standard and high protein ketogenic diet studied by the normal persons. Because the cyclical and target ketogenic diets are an advanced method and used by the bodybuilders and athletes. There are various types of Keto diets but the most recommended is SKD.
KETO DIET FOR BEGINNERS
Keto diet is very simple for beginners. Following steps are taken to start a keto diet or low carb diet:
1. LIMIT PROTEIN INTAKE: Excess protein is not good for health. Because high protein can stress the kidneys. So consume only sufficient protein that intakes a goal to meet each day, but more than is not better
2. USE FAT AS A LEVER: Fat is important for the body because it is the source of energy. Carbs and protein stay constant, increased or decreased fat both are harmful to the body. If your goal is to become slim so do not consume much fat.
3. DRINK LOTS OF WATER: It is very essential on a low carb and keto diet. When you are on keto diet than low carb depletes the glycogen, which allows the body to burn fat. But it means the body contains less water and maybe converts into dehydration. So drink at least 16 cups of water in a day.
4. EAT ONLY WHEN YOU ARE HUNGRY: Do not eat much when you are on keto, eating too much can adversely affect the weight loss.
5. EXERCISE: It is not important but recommended. You will feel better and if you want to lose weight than it will happen faster and improves your health.
BENEFITS OF KETO DIET
*CONTROLS THE SUGAR LEVEL
KETO DIET FOODS
Best keto diet foods are:-
*HEALTHY FATS: Butter and coconut oil
*LEAFY GREENS: Spinach and kale
*LOW CARB VEGETABLES: Cauliflower and asparagus
*MEAT: Beef and pork
*SEAFOOD: Fish and selfish
Foods to avoid:
*GRAINS: Wheat, Bread Pasta, Rice.
*SUGAR: Includes table sugar, candy, pastries, cakes, ice cream, soda, juice
*STARCHY VEGETABLES: Potatoes, sweet potatoes
*HIGH SUGAR FRUITS: Pineapples, oranges, apples, grapes.
*LOW FAT DAIRY AND MILK: cheese, all cows’ milk
*SEED AND VEGETABLE OIL: canola oil, corn oil
Keto diet is followed by various persons. Nowadays everyone wants to look attractive and good. By following the keto diet one can achieve a better personality and remains happy. Most people use the diet for weight lose. The ketogenic diet, known as the keto diet for short, is rich in fat and protein. But sometimes it may effects negatively on the body. Symptoms include tiredness, nausea, vomiting, constipation, sleep problems and bad breath.
National keto day is celebrated on januuary5th and it was started by the vitamin shoppe, a nutritional products retailer. It comes early in the year when persons are looking for ways to maintain their health and goodness goals for the upcoming year. Participants take photos with their favourite food and posted on Instagram.
Keto plus pills are very famous. It boosts metabolism and increases energy. These supplements are 100% natural. No strict dieting is necessary and enjoys your favourite food. It gives amazing results. These pills are very easy to use. Take 2 capsules in the morning with warm water. These pills are special for those persons who are fitness lovers.
The ketogenic diet is a safe and effective treatment. But most of the persons are unaware of this diet, benefits. Everyone should be aware of a keto diet and takes advantage of weight loss.