The fitness industry is a witness to many trends that come and go. The industry is dynamic and versatile, where trends frequently emerge and disappear. One of the trends that have been very popular and are likely to stay for a very long time is the keto diet. The keto diet has made headlines after several celebrities used this diet to maintain their health and body . What’s more, they got fantastic results too!
Do you wish to start the keto diet too? Then you have come to the right place! In this article, we have discussed all you need to know about the keto diet, including what it is, its benefits, risks, and every possible impact it has on your health. So let’s move forward for a more detailed and in-depth insight.
What Is Keto Diet Plan?
People all across the globe deem the keto diet plan as a very effective and promising fat diet. However, whenever it comes to fat diets, there’s a general question on the minds of people:
“Along with all its benefits, what are this diet plan’s potential risks and impacts?”
Before we go into that, let us know all about the Its plan.
The keto diet plan is based on a specific metabolic process known as ketosis. This metabolic process is primarily a kind of adaptation of the body that helps it survive during a famine.
In ketosis, the body breaks down ketone bodies, which fuel the liver manufactures from the fat stored in the body. This is an alternative to the primary energy source: sugar or glucose from carbohydrates.
The keto diet requires you to eat 75% of your calories from fat. For a regular diet, this ratio is approximately 20-35%. It also has about 5% of carbohydrates, approximately 20-50 grams each day, and around 15% of calories from protein sources.
Clinical dietitians suggest that ketosis takes approximately 72 hours to kick in. Experts have also called the keto an “all or nothing diet.”
Now let’s move on to the food items included in the keto diet.
What To Eat On Keto Diet?
The keto diet is challenging. So what to eat on keto diet? The answer is simple. You need to focus on low-carb, high protein, and high fat healthy food.
It needs to check the total carbs consumption. Some people look at the total carb, while others check the net carbs. Net carbs are the total carbs minus fiber intake. This is indigestible and cannot be absorbed by your body.
Keto Diet Foods
Here’s a list of healthy, keto-friendly, and low-carb food that you can eat while following a keto diet plan. This list is the best keto diet foods list you can get.
Animal Proteins
- Seafood
- Meat and poultry
- Eggs
Dairy products and alternatives
- Cheese (keto cheese, cheddar, blue cheese, cottage cheese, goat cheese, cream cheese, string cheese, Swiss cheese)
- Plain Greek yogurt
- Cream and half-and-half
- Plant-based milk (unsweetened)
Vegetables
- Green leafy veggies (salad greens, cooking greens, and herbs included)
- Peppers
- Summer squash
- High-fat veggies
- Non-starch veggies (asparagus, broccoli, cabbages, mushrooms, cauliflowers, cucumbers, eggplants, green beans, etc.)
Plant-based keto diet foods
Other plant-based food you can eat include:
- Nuts and seeds
- Berries
- Shirataki noodles
- Dark chocolate
- Cocoa powder
Fats and Oils
- Olive oil
- Butter
- Ghee
Beverages
- Coffee and tea (unsweetened)
- Sparkling water (unsweetened)
The Impact of Keto Diet On Your Health
While we have discussed all the basics about the low carb, high fat keto diet, it’s now time to look at the impact of the It on your health. The first thing to be mentioned is that It is very restrictive compared to most other diet plans.
The Keto diet has been trendy for its fast and immediate results when it comes to weight loss. But before we talk about the benefits, let us first look at all possible side effects of It plans.
The restrictive nature of keto may cause stress in some people. Along with that, other possible side effects include:
- dizziness
- fatigue
- digestive changes
- constipation
Because of these, it is always advised to undertake a It plan with expert supervision. Before undergoing the keto diet, consulting a diet expert can help you avoid such side effects.
Now let’s move on to the various benefits that associated with this diet plan.
The Benefits Beat The Side Effects
The benefits of keto outweigh the side effects. The side effects can be averted with expert advice and the adoption of the diet plan. The benefits of the It are endless. Let us take a look at them.
Rapid weight loss
Due to the mechanism of ketosis, keto helps in fast weight loss. It is the most effective diet plan to lose weight in a brief period. In a study in 2013, it was seen that people following ketogenic diets lost more than 2 lbs (pounds) as compared to other people following some other low-fat diets over a time of one year.
Manage epilepsy in children
This diet plan was primarily used to manage seizure symptoms in children with epilepsy.
Reduced risk of certain cancers
A ketogenic diet causes more oxidative stress in cancer cells than in normal cells, leading to the death of cancer cells. It has also been noticed that ketogenic diets may be a suitable complementary treatment alongside chemotherapy and radiation therapy for people with certain cancers.
Other benefits of a ketogenic diet include:
- Reduces acne
- Improved heart health due to reduced cholesterol levels
- Research indicates this diet to be useful to prevent Alzheimer’s disease and protect brain functions.
- Improvement of PCOS symptoms
The Bottom Line
The keto diet plan is an effective diet plan for people who want to lose weight and rapidly gain a fit body. Although, like any other fitness regime, it needs to be done appropriately, and one needs to consult an expert before they think of switching to a It. In this article, we have covered everything you need to know about this diet plan before you can decide if it would be appropriate for you.
