The Ultimate Guide to the Keto Diet

Keto diet, a term that we are hearing most in today’s world. Especially on social media where people are posting photos and videos of the food that they are eating, which happens to be keto-friendly. We often wonder sometimes, what exactly is the keto diet? And why everyone is going gaga over it. This article will surely give you the ultimate guide to the keto diet. Keto also known as a ketogenic diet is a low-carb, high-fat diet that provides innumerable health benefits to the body. It not only burn excess body fat but also helps the metabolism to work more efficiently. Many studies show that a keto diet is beneficial in losing weight and improving health. Keto diet is healthy for people having diabetes, cancer, epilepsy or Alzheimer’s disease. 

Types of Keto Diet: 

There are different types of keto diet found to be helpful according to the body’s capacity to consume food.

1. Standard Ketogenic Diet: In standard keto diet, all the food that a person needs to eat contains fat, which includes butter, ghee, fish, meat and olive oil. Daily intake of fat is 150 grams carbs intake is 50 grams and 90 grams of protein intake that should be divided into 30 grams three times a day. In simple terms, this diet contains 75% fat, 20% protein, and 5% carbs. 

2. Cyclical Ketogenic Diet: The cycling keto diet has an option of cheat days. You need to follow your diet according to the plan for five-six days, and then eat something of your choice in the remaining one-two days depending upon your eating habit. There are a lot of people present, who instead of having their cheat day or day-off every weekend, take it on holidays. 

3. Targeted Ketogenic Diet: Targeted keto diet is popular among athletes, bodybuilders and people who exercise vigorously. The total carbs intake increases and come between 70-80 grams. Best food, in this case, including fruit, dairy or grain-based foods which can give them required nutrition. 

4. High-protein Ketogenic Diet: In high-protein keto diet entails consuming 120 grams of protein and 130 grams of fat per day. Carbs are still a big no in this diet as well. Usually, people prefer to follow a high-protein keto diet because it emphasis on protein, unlike standard diet. This diet contains 60% fat, 35% protein, and 5% carbs. 

Keto Diet Helpful in Weight Loss 

Keto diet is an efficient way to lose weight without starving yourself. Unlike other low-fat diets, keto diets are more superior because they are rich in protein intake, which eventually nourishes the body and mind. Keto diet not only helps in losing weight but also preserve muscle mass and improve the chances of getting any disease. Ketogenic diets are low in carbs (which turns out to be more beneficial). When the level of carbs decreases and the level of fat increases in that situation body enters into a metabolic state called ketosis. After this state, the body starts burning fat into ketones. Ketones are molecules that can supply energy to the brain. 

 Health Benefits of Keto Diet

 Initially, the ketogenic diet originated to treat neurological diseases, such as epilepsy. The beneficial factors in keto diet decrease the risk of having heart disease, cancer, Alzheimer’s disease, Parkinson’s disease, polycystic ovary syndrome (PCOS), brain injuries and acne breakout on the skin surface.

Foods to Avoid: There is a lot of food, a ketogenic diet follower should avoid. Food such as sugary items, whether food or drink, grains or starches, strawberries, chickpeas, beans, root vegetables, processed food, alcohol, and sugar-free diet food. 

Foods to Eat: If you are following the keto diet, then make sure to include these items in your food intake. Food such as meat, chicken, turkey, fatty fish, eggs, butter, cheese, cream, nuts, seeds, avocados, salt, pepper and other healthy herbs and spices. 

Side Effects and its Treatment: Although it is safe to have a keto rich diet, there may be some side effects during the initial days because the body starts to adapt to the new eating pattern. The whole condition referred to as keto flu. There is nothing to worry about it. It will be over within a few days once the body is comfortable with the eating pattern. Low energy, increased hunger, sleep issues, digestive discomfort, and decreased exercise performance are the symptoms of keto flu. To minimise these symptoms, you can start with a regular low-carb diet for a few weeks, initially. 

 At first, it will take some time for the body to adjust to following a new diet plan but eventually, you’ll see the result of the keto diet and its benefit on health.