So what is this Keto diet and how does it work. Many people around the word try different things that will help to keep them fit. Some want to gain weight and some want to lose the extra pounds. The second one is more common than the first one. People try different methods and diet plans to lose weight and one of the most trending way to lose weight is following the ‘Ketogenic Diet Plan’ or Keto Diet plan.
WHAT IS KETOGENIC AND HOW IT WORKS ????
Ketogenic diet plan is a diet where you put your body in ketosis state where your body starts to burn fat instead of carbs and glucose to provide energy to your body. Basically keto diet is a low carbs diet plan that is rich in fats and puts your body in ketosis mode. Ketosis mode will help you to burn fat at a higher rate than usual as it burns your fat instead of carbs to provide energy to your body. The Keto nutrition ratio is divided up as 75% of FATS 20% of PROTEIN and just 5% of FAT.
So, now you know that what is Keto diet and how it works. Now as you have understood it let me tell you about its advantages and disadvantages and whether you should implement in your life or not.
1.HELPS TO REDUCE WEIGHT
YES! Many of us have this doubt whether Keto diet really helps to reduce our weight or not. It helps to burn fats more effectively and you start to lose your weight. As you are taking less carbs, it will help your body to retain less water thus reducing your weight more effectively.
2.HELPS TO REDUCE YOUR APPETITE
Keto diet not only helps you to reduce weight but also keeps your stomach full, hence, you are reducing weight without giving a hard time to your appetite.
3.LOWERS BLOOD PRESSURE
Lower carbs diet will help you to reduce your blood pressure.
4.REDUCES BLOOD SUGAR
Reducing your carbs intake will help you to reduce blood sugar in your body.
Some other advantages are it will make you feel more energetic. Keto diet is used to treat epilepsy in children and it also helps to to treat Parkinson and other neurological diseases as well.
1.CONSTIPATION AND DIARRHEA
Whenever you try to follow a different diet, not everyone is able to adapt it immediately. These are very common issues, but when your body gets used to Keto diet these factors will not trouble you.
2.TAKES GUTS TO FOLLOW KETO DIET FOR A LONG PERIOD OF TIME
Keto diet is no joke! It restricts your choices to minimal. Keto diet is hard to continue as it limits your choices of what you want to eat.
Now you know that what is Keto diet all about. From the above factors you can make a conclusion that Keto is beneficial for your body but still every human body does not function in the same way. Each and everyone’s body reacts differently. Like one of the advantages of Keto diet is that it reduces cholesterol but for some it can increase it instead . But if you want my opinion, Keto is beneficial if one wants to reduce its weight. You can definitely try this but do not continue it if you see any complications after starting it. A minor health complication can lead to a big problem. You can try Keto for a week and if you feel comfortable, you can continue it.
Just make sure you consult a dietitian or a doctor before starting a Ketogenic diet. Ketogenic diet is much complicated than people think it is, yes it has several benefits but still there is no harm if you consult a doctor.
KETO BUDGET KEY PLAN: MOST EFFECTIVE PLAN
Keto diet is one of the most popular diet plans to reduce your weight more effectively and efficiently. However people are confused about what to eat and what not to eat during their diet duration, also if you want to know about how Keto diet works and what are its advantages and disadvantages see the hyperlinked blog
So in order to follow a Ketogenic diet one has to make sure that you eat the macros in the right ratio, that is 75% FATS 20% PROTEIN and 5% CARBS.
Prior calculating the amount of macro nutrients we need to understand how the macro nutrients are converted from grams to calories so that we can calculate how much calories we should take through each macro nutrient
FAT 1 GRAM= 9 KCAL PROTEIN 1 GRAM= 4 KCAL CARBS 1 GRAM= 4 KCAL
The above algorithm means that if you are taking 1 gram of fat in your meal, it will have 9 kcal, if you’re taking 1 gram of protein it equals to 4 kcal and the same goes for carbs. Here we have to make sure that we shall count all our calories intake on these 3 basis as Keto diet is all about the ratio of your macros in your calories. Now, as we know how much calories our macros have in 1 gram, it will be easy for us to calculate how much kcal we need in these macros in a day.
So, if one is taking 2000kcal a day, his/her keto budget key plan would look like this:
FAT 1500 KCAL = 166 GRAMS PROTEIN 400KCAL = 100 GRAMS CARBS 100KCAL = 25 GRAMS
The above calculation is considered in a 2000 kcal meal. This does not mean that you need exact 2000 kcal in a day. The calories intake will be different from person to person. This was just an example for you guys.
FRIENDLY AND NON-FRIENDLY FOOD PRODUCTS IF YOU ARE CONSIDERING TO FOLLOW KETO DIET
FOOD PRODUCTS TO TAKE DURING KETO DIET
CHEESE OLIVE OIL BUTTER GHEE FISH AND OTHER SEAFOOD MEAT VEGETABLES EGGS
DRINKS YOU CAN CONSIDER DURING KETO DIET
WATER COFFEE TEA RED WINE
From the given data we can see that eggs are your friends. Include seafood and meat as well as vegetables in your diet. You can drink coffee and tea without adding sugar and for taste just add a small amount of milk or cream if you want but make sure not to exceed the limit.
FOOD TO AVOID DURING KETO DIET
FRUITS POTATOES BREAD PASTA RICE DONUTS CHOCOLATE BAR
DRINKS NOT TO CONSIDER WHILE ON A KETO DIET
MILK AND SOY MILK SHAKES AND SMOOTHIES SOFT DRINK ICE TEA SUGAR ENERGY DRINK COLD COFFEE BEER
As per the above data given, sugar is your real enemy. Stay away for artificial sweetened products. Make sure that you are not taking milk in a large quantity but a small amount of milk will not harm your diet.
Just make sure you consult a dietitian or a doctor before starting a Ketogenic diet. Ketogenic diet is much complicated than people think. Yes, it has several benefits but still there is no harm if you consult a doctor.