Anyone who is keen on an active and fit lifestyle must be aware of this latest weight loss revolution – ketone diet (also commonly known as the keto diet). Getting your diet right is essential for everybody, especially for those who have specific goals to achieve through the same.
Keto has been able to provide a lot of promising results in getting a better shape.
Though the term is echoed in various platforms and heard mostly due to celebrity promotions, a lot of people are still clueless about the same.
What is Keto?
The Ketogenic diet is all about consuming low carb and high fat. The Keto diet plan consists of having approximately 10 to 20 % protein, 70 to 80 % healthy fat and only 5% carbohydrate.
Lack of carbs means less amount of glucose stored in our body. So there are only fats left to work as fuel for the energy cells, which in turn triggers the ketosis process. These small fat units that are used as energy sources are known as the ketones.
Most of our organs run on glucose, but deliberately causing a glucose deficit can force them to use the ketones. Thus, with the increase of ketones usage, the burning of storage fats also increases. This ultimately results in weight loss.
How is it different?
A lot of people might think that it is the same as the other weight loss diets, but they would be wrong. Eating suppresses the hunger hormone ghrelin. In different foods losing weight makes the body feel starved, and this hormone level goes up. But with Keto healthy fats are converted and supplied to tissues while the surplus is excreted through pee.
Why is it preferred?
Studies reveal that ketosis diet helps a man to lose around 450 kcals a day and around 150-200 kcals/day, routine use can showcase better cumulative results in a short period.
There are also the below reasons why a lot of fitness enthusiasts are fond of it –
- Some crash diet programs can cause loss of energy, depression but this isn’t the case with ketosis diet.
- Avoiding carbs can help to control the blood sugar levels.
- Researchers say that ketogenic diet can also be helpful to prevent cancer.
- Ketogenic diet mainly focuses on having healthy fats, which keeps the cholesterol in check and helps to maintain a better heart condition.
- Ketosis is an old procedure to treat seizures that are caused by epilepsy. The diet combination also prevents another kind of seizures.
- Apart from weight loss Ketogenic diet plans are also helpful in maintaining a perfect hormonal balance of important hormones like FSH and insulin.
A few essentials of the keto diet – Core Components!
The egg is one of the most versatile food options which are included in almost every diet. The egg whites are a great suppliant of protein. The yolk is filled with a lot of essential nutrients, vitamin and antioxidants like lutein and zeaxanthin which is beneficial for our eyesight.
Though the egg yolks can be a source of cholesterol, it doesn’t have any adverse effect on our hearts. Eggs contain less than one gms of carb which helps to keep the blood sugar level in check too and thus becomes the primary choice of most Ketogenic recipes.
Fish and Seafood naturally becomes an excellent choice for the cause, as they are low on carbs. Crabs, Shrimps are mostly carb free, and most of this seafood is full of B vitamins, selenium, potassium and other minerals.
Fishes like Salmon, Mackerel, and Sardines are rich in omega three fats which are known for reducing obesity and regulating insulin levels.
- Dairy Products:
Dairy products can also be a good source of healthy fat. Studies show that decent consumption of high-fat dairy items like butter, yoghurt, cream and cheese can reduce the risk of heart attack and stroke.
These products also contain protein, minerals and fatty acids that are instrumental to weight loss. As these are low in carbs, a reasonable amount can be taken with every meal. Some even consider milk chocolates as a part of their Keto diet.
- Low-Carb Vegetables:
The goal of Ketogenic diet is to lessen the carb intake hence starchy vegetables are excluded from the diet. But some other vegetables are not only low on the carb but also full of fibre and vitamins.
These vegetables like broccoli are not absorbed in the body like other starchy vegetables. Instead, these are known for keeping the heart healthy and limiting the chances of cancer.
- Meat and Poultry:
Meat and poultry are must-haves for almost every ketosis weight loss plan. Grass-fed meat is often prioritized over processed meats as they contain additives. They are virtually carb free and a rich source of protein that helps in building our body muscles and tissues.
A decent amount of such protein is essential for our body to avoid gluconeogenesis. Hence, beef, pork, poultry, lamb etc. has been staple food choices for this diet.
Apart from this, olive oil, coconut oil, nuts, berries and seeds, can be included in the Keto diet plan to yield maximum benefits by not only reducing obesity but also to maintain an overall healthy and active lifestyle.
A fat-centric diet program can be beneficial – it was not to be easily believed even a decade ago until researchers proved the same and the myth of ‘fat makes you fat’ is busted. Hence, with Keto carbohydrates and sugar intake can be reduced to fight against not only obesity but also sugar and heart diseases by storing only the good fats.
Dedication and proper guidance from professionals can help you absorb this new healthy lifestyle, and positive consequences can be easily gained.
Ketogenic diet is currently the most trending weight loss program. It is known for its promising results in short period. But getting onboard with it is not that easy as you have to find the right combination of foods to achieve the desired results. So, this 2018 gear up with this spectacular dietary program and lead a fit life!