Keto diet pushes low carb to the extreme. The principle of reducing carbs to lose weight has been long known and used in diets such as Atkins Diet. The ketogenic diet, however, is even more extreme, banishing carbohydrates almost entirely from the diet and relying predominantly on fat. Undisputed this is the most popular diet now. Keto Diet Foods is largely thought as a quick way to lose weight as part of customized diet plans.
But what makes this diet extreme and what are its advantages and disadvantages. Find the discussion by Best Dietitian In Delhi.
The ketogenic diet, what is it?
A ketogenic diet is a variety of low carb diet. It is characterized by a diet extremely low in carbohydrates and very high in fat as well as protein. Due to the lack of carbohydrates metabolism changes and goes into the so-called "ketosis." Usually, the body draws its energy from carbohydrates in food, depending on your carbohydrate intake. If these carbohydrates are missing as an energy source, the body needs to help elsewhere.
In the liver, fats are converted into ketone bodies, which are used instead of carbohydrates for the production of energy. This state of energy production is called "ketosis" and is the principle on which the ketogenic diet is based. The body breaks down fat reserves to get vital energy.
The change in diet drains, because the body thereby degrades glucose storage, so glycogen. Glycogen in turn binds water, and one part of glycogen contains four parts of water, explains Dietician Sheela Sherawat of Diet Clinic.
In the Keto Diet Menu 5% of the energy comes from carbohydrates, 35% from proteins and 60% from fats.
Foods which are not allowed as part of keto diet
Cereals - pasta, rice
Legumes - chickpeas, peas, beans, lentils
Root vegetables such as potatoes, carrots, parsnips
Cakes and candy, soft drinks and commercially manufactured fruit juices
Unhealthy fats found in industrially processed vegetable oil, mayonnaise
Foods which make up keto diet
Meat in all forms - ham, bacon, chicken and turkey
Fatty fish - salmon, trout, tuna, mackerel
Full fat dairy products - butter, cream, cheese of all types cheddar, goat, cream cheese, mozzarella
Nuts & seeds - walnuts, almonds, pumpkin seeds, flax seeds, chia seeds
Carbohydrate-poor vegetables especially green vegetables, tomatoes, onions and avocado
Healthy oils - virgin olive oil, coconut oil and avocado oil
Spices including salt, pepper, herbs
Losing weight with the ketogenic diet.
The word diet already indicates this diet can help you lose weight. Some studies have even shown that the ketogenic diet is much more effective than the low-fat diet. Also, calories are not counted in this Healthy Diet Plan.
Research has shown that people who are on the keto diet lost more than twice the weight and body fat than people who ate a diet low in carbohydrates and low in calories.
According to studies, the ketogenic diet is more effective than a low-fat diet because it is based on an increase in protein intake. This has already shown beneficial health effects in many studies. Decreased blood sugar levels and better insulin sensitivity also contribute to the success of the ketogenic diet.
Although most studies have shown few or no adverse side effects, it is important to remember that research into keto diets as the Best Diet Plan is still in a preliminary phase. There can be some risk for people with certain health conditions such as compromised kidney function. As with any diet, it is essential that you talk to your dietitian first to make sure you are not putting your health at risk.