Keto diet for weight loss

Keto Diet

Keto diet is short term for Ketogenic. Ketogenic diet is low carb, adequate protein and high fat diet consisting of as much as 90% of the caloric intake. In Keto diet, carbs are being cut down that are easy to digest like sugar, soda, pastries and white bread.

When you eat 50 gms of carbs a day, your body eventually runs out of fuel(blood sugar) as it can be used quickly. Then start to break down protein and fat for energy, which can make you lose weight. This is called Ketosis. Ketogenic diet is a short term diet that is focused on weight loss rather than  pusrsuit of health benefits.

Before starting keto diet plan, first take advice from the doctor as it is safe especially when you have type 1 diabetes.

In Keto, the effects of the diet rest 90% on the food and the rest from exercise. Exercise is helpful to tighten muscles and tone of the body fat that has just lost its stores of fat.  

Vegetarians often rely on grains and legumes to meet their daily nutrient requirements, but on a keto diet, where these foods are restricted, make sure to consume adequate amounts of omega 3 fats, iron, calcium, vitamun B12, vitamin D, zinc, potassium and magnesium. So try to include the foods below on regular basis to meet the nutrient requirements of body.

What to eat?

Nuts and seeds: 

• Almonds
• Chia seeds
• Pistachios
• Hemp seeds
• Flex seeds
• Walnuts
• 100% dark chocolate
• Unsweetened cocoa

Vegetables

• Broccoli
• Sprouts
• Mushrooms
• Spinach
• Cauliflower
• Zucchini
• Green peas
• Bell peppers

Dairy

• Cheese
• Plain yogurt
• Tofu
• Peanut butter
• Soya

Fruits

• Avacado
• Olives
• Rasberries
• Blueberries

What to avoid

• Sugar
• Honey
• Potato
• Milk
• Alchohol
• Carbonated drinks
• Sweets
• Pulses and legumes
• Grains and cereals

Some diet plan

Breakfast:  Chia seed pudding with protein powder or protein egg omelette or 1 cup coffee with nuts or olives

Snacks:  Sliced cucumber with paprika cream cheese dip and sunflower seeds

Lunch:  Large salad with avacado, vegetables and seeds or  cheese low carbs pasta

Dinner:  Zucchini noodles (zoodles) with tofu, saute vegetables with tempeh or spinach salad with cashew crusted tofu, grilled zucchini. 

Advantages of keto diet:

Reduce Appetite:  Low carb eating leads to an automatic reduction in appetite. When people eat more carbs and eat more protein and fats, they end up eating for fewer calories.

Weight loss:  Carbs cutting is one of the simplest and effective way to lose weight. People on low carb diet lose more weight faster than than those on low fat diet because low carb diets act to  rid excess water from body and lead to rapid weight loss 2 to 3 weeks.

Cut the harmful abdominal fat:  It is visceral fat which accumulate in your abdominal cavity and is typically for overweight persons which may drive metabolic dysfunction. Low carb diet is very efficient in reducing this harmful abdominal fat. It also decrease the risk of heart disease  and type 2 diabetes.

Increase levels of good HDL cholestrol:  High density lipoprotein (HDL) is often called good cholestrol. It lower the risk of heart diseases. Keto diet leads to increase in blood levels of good HDL.

Cure Epilepsey:  The mechanism behind the keto diet, used for decades to treat epilepsey and brain disorders in children who does not respond to drug treatment.

Effective against Metabolic syndrome:  Metabolic syndrome is a condition highly associated with risk of diabetes and heart disease. The symptom of metabolic syndrome are abdominal obesity, high blood pressure, high blood sugar levels etc. Low carb diet is effective in treating all these symptoms.

Disadvantages of Keto diet

Keto Flu:  This includes poor energy, sleeping  issues, digestion problem etc.

Diarrhoea is another issue, you may suffer due to excess fat consumption.

May cause leg cramps due to elertrolytes drop in body.

 Conclusion

We can say thag keto diet is very effective for weight loss. You should be very careful while following Keto diet. Concern to nutritionist before starting the keto plan otherwise it can be harmful.