You must have heard the name of keto or ketogenic diet. Nowadays this keto diet plan is very much in trend. From movie stars to many sportspersons, the keto diet plan has been adopted, but, what is so special about this diet, which has made so many headlines? Let’s try to find out.
The Keto diet plan is a low-carb and high-fat diet. Ketosis is a natural process. Whenever we consume any food, our body converts it into glucose and insulin and takes energy from it, but in this process, the remaining glucose gets converted into fat. Due to this, there is a possibility of increasing obesity. This process happens differently in the keto diet. In the keto diet, energy is produced from fat by reducing the intake of carbohydrates. This process is called ketosis. Keto diet plan contains a high amount of fat, moderate protein, and very fewer amount carbs.
Types of Keto Diet
There are many types of keto diet plans, the four main types are these.
1. Standard Ketogenic Diet (SKD):
This diet has low carbs, medium protein, and a high-fat ratio. By a standard, this ratio should be 75 percent fat, 20 percent protein, and only 5 percent carbs.
2. Cyclic Ketogenic Diet (CKD):
In this diet, you have to take a high carbs diet for two days after taking a ketogenic diet for five days.
3. Targeted Ketogenic Diet (TKD):
In this type of diet, you can consume carbs during a workout.
4. High Protein Ketogenic Diet:
It is almost the same as the standard ketogenic diet. Just the amount of protein in this diet is high. This ratio is something like this – 60% fat, 35% protein, and 5% carbs.
What to eat in a Keto Diet
As we have already told you that the keto diet is high in fat, so 60 to 80 percent of the calories in this diet are obtained from fat. In this diet, dieticians ask you to eat fruits and vegetables, which are low in carbohydrates and high in fat. These include salmon, butter, cream, omega 3 whole eggs, unprocessed cheese, red meat, chicken, almonds, and walnuts such as nuts, coconut oil, avocado oil, avocado, low-carb vegetables, extra virgin olive oil, tomatoes, onions, capsicum, etc. are eaten.
Benefits of Keto Diet Plan:
There are many benefits of the Keto Diet, from weight loss to increased energy levels in the body. By the way, it is said that any low-carb diet has many benefits in itself. Let us try to know some such benefits of the Keto diet.
1. Keto Diet Plan gives high energy:
A Keto diet plan keeps you active throughout the day by providing more amount of energy to your body. A Keto diet is a better diet option, but not for everyone. It can be better for people who want to lose weight or who are diabetic patients. On the contrary, people who want to gain weight or who want to do bodybuilding should stay away from it. Please consult your doctor before making any changes in your diet.
2. A Keto diet plan leads to quick weight loss:
As we know, the keto diet uses fat in your body as an energy source. Apart from this, due to the lack of carbs, the amount of insulin in the body also becomes very work, for which your body also uses body fat. So clearly it can be a better option for your weight loss diet.
3. Keto Diet Plan Controls Diabetes:
The kind of diet you take in the keto diet plan, the sugar level remains balanced in a natural way. Many studies show that the keto diet is more effective than a low-calorie diet in controlling and preventing diabetes. For diabetic patients, it can be a better dietary option.
4. Keto Diet Plan Helpful in the Treatment of Epilepsy
The Keto diet is being used successfully in the treatment of epilepsy for the last few years. Nowadays, a keto diet plan is being advised as a treatment to overcome epilepsy in a child or person suffering from it. Its biggest advantage is that it costs very little and it is also effective in controlling epilepsy.
5. Keto Diet Also Helpful In Controlling Cholesterol
There is hardly anyone in today’s lifestyle who does not complain of cholesterol, but now there is no need to worry about it because its treatment has become easy with the keto diet plan. A Keto diet helps in increasing the level of triglyceride and good cholesterol. It is low in carbohydrates and high in fat, which reduces the level of cholesterol.
6. Keto Diet Plan Controls Hunger
Hunger is the worst side-effect of dieting. This is the biggest reason due to which people get upset and give up. However, low-carb eating reduces appetite on its own. According to research, when people reduce carbs from their diet and consume more protein and fat, they take fewer calories.
7. Keto Diet Plan Can Lower Blood Pressure
High blood pressure or hypertension increases the risk of many diseases. This includes heart disease, stroke, and kidney failure. A low-carb diet is an effective factor in reducing blood pressure. So that you can live a good and healthy life.
8. Keto Diet Plan Effective Even In Metabolic Syndrome
Metabolic syndrome is a condition that is associated with an increased risk of diabetes and heart disease. There are many symptoms of metabolic syndrome. Which includes-
- abdominal obesity
- increased blood pressure
- increased fasting blood sugar level
- high triglycerides
- Decreased levels of good HDL cholesterol
A low-carb diet means the keto diet can fight all these symptoms.
Problems in following a Keto diet plan
By taking low carbohydrate in the keto diet, you may see some problems in your body like :
1. Avoiding whole grain will reduce a lot of fiber in your body. This can cause problems with your bowel movement. For this, you need to add 20-25 grams of fiber to your diet.
Now the problem is how to add fiber because fiber is not found in meat, chicken, eggs, oil, etc. For this, you should add green vegetables to your diet, in which a lot of fiber is found. For example – Spinach, Fenugreek, Lettuce, Cucumber, Gourd, Mint, etc.
2. By avoiding the grains, your body will not get enough minerals and vitamins, then your body will lack all these. Therefore, it will become necessary for you to add multivitamin tablets to your diet.
3. The third thing that will be lacking in water. When the amount of carb in your body is less, then your body is not able to hold water. You must be aware that one gram of carbohydrate holds 3 grams of water and when there will be no carb in the body then there will be a shortage of water too. In such a condition, drink at least 10 to 12 glasses of water every day.
After starting the keto diet, when your metabolism changes, you will also have some temporary health problems, which will last for 5-7 days only. Due to this, you will feel very hungry, lethargic and, tired, etc. You have to be mentally prepared for this, so it will work very well.
Follow this diet for 1-3 months only, after that come back to your normal diet and after some time you can repeat this diet according to your goal.
We hope that this article has helped you in understanding the Keto Diet plan. Here we have also told the benefits of following a keto diet plan. That is, along with reducing weight from this diet plan, you will get many other benefits. Consult a doctor before following this diet as everyone’s body responds differently. Contact doctor for more information.