A ketogenic diet, or keto diet, is a very low-carb, adequate protein and high fat diet which turns the body into a fat-burning machine. The main goal of this keto diet is to get more calories from protein and fat than from any carbohydrates.
Benefits Of Keto Diet:
- Weight Loss
Usually, it takes more work to turn fat into energy than it takes to turn carbs into energy. Hence a Ketogenic diet can help speed up weight loss.
- Skin Acne
Taking diet high in processed and refined carbohydrates can have influence on skin resulting in acne. Therefore by decreasing carb intake, a Ketogenic diet could reduce some cases of acne.
- Reduce Cancer Risks
Ketogenic diet helps reduce high blood glucose levels, which in turn reduces insulin complications, which may be associated with some cancers. Ketogenic diet is complementary treatment to chemotherapy and radiation in people with cancer, due to fact that it causes more oxidative stress in cancer cells than in normal cells.
Following a ketogenic diet daily can improve heart health by reducing Cholesterol. By intake of ketogenic diet, HDL good cholesterol levels significantly increase and LDL bad cholesterol levels go down.
Keto diet offers Neuro protective benefits, which may help to treat or prevent conditions like Parkinson’s, Alzheimer’s and even some sleep disorders. This diet also had improved alertness and cognitive functioning.
- Reduces Seizures
Keto diet results in Ketosis which can lead to reduction in seizures in people with epilepsy.
Risks Of Ketogenic Diet:
Some risks like kidney stone formation, acidosis, severe weight loss or muscle degeneration, constipation, sluggishness and low blood sugar are associated with this diet. Before going for this diet, it is better to consult doctor. This diet may not be suitable for people with diabetics or high blood pressure or for even women who are breast feeding.
Sources Of Ketogenic Diet:
All seafoods are keto-friendly foods with very low in carbs. They are also good sources of vitamins, minerals and omega-3s.
Low carb vegetables:
Non-starchy vegetables are low in calories and carbs, but high in nutrients. Cruciferous vegetables like kale, broccoli, and cauliflower help in decreasing cancer and heart diseases.
There are many types of cheese, all of them are very low in carbs but high in fats, and this makes them a great fit for a ketogenic diet
Cheese is rich in protein, calcium and beneficial fatty acids, and contains very less amount of carbs.
Avocados contain an important mineral Potassium which helps to make the transition to a ketogenic diet easier. These may help improve cholesterol and triglyceride levels. They contain 2 grams of carbs per serving and are high in fiber.
Fresh meat and poultry doesn’t contain carbs, but contain rich nutrients and minerals. They are also main sources of high quality protein, which help develop and preserve muscle mass during a very low carb diet. The meat from grass fed animals is best as it contains higher amounts of omega- fats, conjugated linoleic acid and anti-oxidants than from grain fed animals.
Eggs contain less than 1gm of carb and 5gms of protein making the best keto diet. It triggers the hormones which increases feelings of fullness, keeping blood sugar levels stable, leading to low calorie intake for up to 24 hrs. Egg nutrients are found in the yolk and contains anti-oxidants lutein and zeaxanthin which help protect eyes. Eggs also reduce the risk of heart disease.
Coconut oil is rich in medium chain triglycerides which can increase ketone production. In addition it increases metabolic rate and promotes weight loss and reduction in belly fat.
Olive oil is high in antioxidants known as Phenols, which protect heart health by decreasing inflammation and improving artery function.
Nuts are healthy, high fat and low carb foods. Consuming nuts can reduce risk of heart disease, certain cancer depressions and other chronic conditions. These are high in fiber, which can help you feel full and absorb fewer calories overall.
These are low in carbs and high in fibers. The antioxidant property in berries help in reducing inflammation and protecting against diseases.
Not all beverages are carb free drinks. But unsweetened coffee and tea contain no carbs and can help you boost your metabolic rate as well as physical and mental performance. They can also reduce risk of diabetes.