WHAT IS A KETOGENIC DIET ?
The ketogenic diet is an extremely low-carb diet which focuses more on fat consumption, and shares a lot of similarities with the Atkins and other low-carb diets. For the unversed, our body utilises carbohydrates (sugar) for energy, for the simple reason that our diets always have sufficient amounts of carbs in it — in the form of grains, fruits, vegetables and more.
FOODS TO AVOID WHILE FOLLOWING KETO DIET-
⦁ Avoid sugary food
Sugary foods are strictly limited on nearly every diet, and keto is no different. Avoid sodas, candy, sports drinks, cookies, biscuits, desserts, cakes, pastries, sweetened yogurts, ice cream, and breakfast cereals.
⦁ Avoid starchy food
Starchy foods to avoid include bread, tortillas, pasta, rice, couscous, potatoes, French fries, chips, crisps, bagels, crackers, legumes (most dried beans), cereal, porridge, oatmeal, and muesli.
KETO FRIENDLY DRINKS –
1. Hot drinks
Black tea is made from aged tea leaves, giving it a more robust flavor, darker color, and higher caffeine content. Meanwhile, green tea is made from fresh tea leaves, lending it a more floral flavor, lighter color, and less caffeine .
You can also choose white tea, which is made from young tea leaves. It has a very mild, delicate flavor compared with both black and green tea .
2. Sparkling water
Sparkling water is carbonated either naturally from a mineral spring or during manufacturing by using carbon dioxide gas.
3. Milk alternatives-
⦁ almond milk
⦁ coconut milk
⦁ macadamia nut milk
⦁ flaxseed milk
KEY BENEFITS OF KETO DIET-
1.Weight loss and maintenance
A primary benefit of the ketogenic diet is its ability to achieve rapid weight loss Restricting carbohydrates enough to be in a state of ketosis leads to both a significant reduction in body fat and an increase or retention of muscle mass.
2.Blood glucose control
The other main reason for people with diabetes to follow a ketogenic diet is its ability to lower and stabilise blood sugar levels.
Carbohydrate is the nutrient (macronutrient) that raises blood sugar the most. Because ketogenic diets are very-low in carbohydrate, they eliminate the larger rises in blood sugar.
3.Reducing reliance on diabetes medication
Because they’re so effective at reducing blood sugar levels, ketogenic diets have the additional benefit of helping people with type 2 diabetes to reduce their dependence on diabetes medication.
A ketogenic diet has been shown to help restore insulin sensitivity, as it eliminates the root cause of insulin resistance — which is too high levels of insulin in the body.
This diet helps promote sustained periods of low insulin, as low levels of carbohydrate mean lower levels of insulin.
A high carbohydrate diet is like putting petrol on the fire of insulin resistance High carbohydrate means a greater need for insulin and this make insulin resistance worse.
By comparison, a ketogenic diet, turns insulin levels down, as fat is the macronutrient that requires the least insulin.
5.High blood pressure control
It is estimated that 16 million people are living with a high blood pressure in the UK.
A range of health conditions are associated with high blood pressure, such as heart disease, stroke and kidney disease. It is also a feature of metabolic syndrome.
A number of studies have shown that a ketogenic diet can decrease blood pressure levels in people that are overweight or with type 2 diabetes.
Overall, ketogenic diets usually result in improvements of cholesterol levels. It is usual for LDL cholesterol levels to go down and HDL cholesterol levels go up, which is healthy.
One of the strongest measures of healthy cholesterol is the ratio of total cholesterol to HDL. This can be easily found by taking your total cholesterol result and dividing it by your HDL result.
MAIN GOAL TO FOLLOW –
Following a regular schedule in which exercising and consuming healthy diet are the parts can make things easier. Just doing 15 min exercise daily and taking a keto diet can help an obese to reduce weight and get into perfect shape. This keto diet can really prove out to be a magical formula for them.
Following this formula and 15 min exercise plan can really make things work out for each one of us.
Life is too short , if we live it up in the manner it must be lived, can open the doors of success and happiness.