What is Ketogenic Diet? Detail guide for Keto Diet.

What is Ketogenic Diet? Detail guide for Keto Diet.

What Is a Ketogenic Diet?
   

                            

The ketogenic diet (also known as the keto diet) is a very low carbohydrate diet in which your body turns into a fat-burning machine. It offers many benefits and advantages for weight loss, health, and performance; but it has some side effects.

The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy.

Meaning of Ketogenic          

                                                           

The name Ketogenic means to produce ketones in the body. ( Keto = ketone , genic = producing) Ketones producing. The formation of Ketones in the body uses fat for it's the source of energy. The Ketogenic diet is a high fat, adequate-protein, and low carbohydrate diet. The topical Ketogenic diet is the “long-chain triglycerides diet” which provides 3–4 grams of fat for every one gram of protein and carbohydrates.

This is about 90% of calories from fat. That is why, if carbs will go in little amount, the fat converts into fatty acids and ketone bodies in the liver. After producing the ketone bodies, they pass into the brain to replace glucose into the energy source. An elevated level of ketone bodies in the blood, a state is known as Ketosis, leads to a reduction in the frequency of epileptic seizures. Basically, the Ketogenic diet is to treat epilepsy in children.

Benefits of Keto Diet

 1) WEIGHT LOSS

Converting your body into a fat-burning machine logically offers many benefits to lose weight. The burning of fat rises excessive when the levels of insulin (a hormone responsible for storing fat) fall dramatically. This creates an ideal environment for fat loss to occur, without feeling hungry.

 2) HEALTHY BRAIN OR MENTAL CONCENTRATION      

                                        

Fat act as a fuel of the brain. This is a fat-rich diet that is why it helps to maintain a healthy brain, also improves the agility of the brain and it decreases neurological diseases as well.

 

 3) MAINTAINS SUGAR LEVEL

The keto diet is excellent for controlling diabetes since it significantly lowers blood sugar levels and the negative impact of having a high level of insulin.

 4) INCREASING HDL AND DECREASING LDL LEVEL

There are many studies that show that a low-carbohydrate diet improves marks of metabolic syndromes, such as blood lipids, insulin levels, HDL cholesterol, LDL particle size, and glucose levels. The improvements are even greater when carbohydrates and protein are so continuously restricted in nutritional ketosis.

 5) IN THE TREATMENT OF EPILEPSY

Since 1900, the Ketogenic Diet has been used successfully in the treatment of epilepsy and even today. This diet is given to the most affected victims, for its treatment. This is the biggest benefit. It costs less and is effective in controlling epilepsy.

Side effects of Keto diet

 1) BODY ACHES              

                                                                              

Taking a keto diet is a common thing, especially on the feet. These are usually more in the morning and evening it happens. Although there is no need to get fed up with this thing, it indicates that your body is lacking of minerals especially magnesium. So eat as much liquid and salt as possible in your diet. Due to lack of magnesium in your body Will be completed and will be released from the end of the aches

 

 2 ) CONSTIPATION   

Water scarcity is a common problem. So the simplest solution is to have as much water as possible. Please. Also, the consumption of fiber and unsalted extracts also helps in the relief of the heart. If even relief from all this If not found, it is also possible to take Isabgol husk or biotic.

 3) NERVOUSNESS   

                                                                     

If you adopt a keto diet, your heartbeat will increase and might feel breathing-related problems. These are common symptoms, don't worry. You can get rid of this condition, just drink as much water you can, you should remain hydrated all the time. This is usually done to get rid of this problem. Moreover, you can also take potassium supplements once a day.

 4) LOSS OF BODY CAPACITY

When you start taking a keto diet, it may happen that your physical ability comes down. It would have been because But your body uses fat as energy. So there is no need to worry, only a few of Your physical ability will be like before.

What should be the ketogenic diet plan?

Breakfast

1. Eggs (fried with butter or boiled)
2. Avocado
3. Cheese (fatty one)
4. Bacon
5. Bulletproof coffee (butter or MCT oil or heavy cream or coconut oil with coffee, you can add other spices, such as cinnamon, chocolate, vanilla).
6. Keto muffins
7. Keto pancakes
8. Keto bread
9. A small portion of nuts and berries

Lunch/Dinner

1. Any animal protein, preferably the fatty types (beef, liver, pork, fish, chicken, turkey, oysters, shrimp, clams, crab, etc).
2. Non-starchy vegetables (lettuce, kale, spinach, broccoli, cabbage, cauliflower, zucchini, eggplants, etc).
3. Olive oil (as much as you want).
4. Dark chocolate (sugar-free), berries, and nuts (walnuts, macadamia, peanuts, cashew nuts, almonds) as dessert.
5. Cheese

Ideally, it’s better not to snack, but if you still want to snack, you can eat a handful of nuts, berries, a piece of cheese.

CONCLUSION

In this case, I must say that this diet should be followed under clinical supervision only. Some studies say that the keto diet is safe if you are not suffering from any kind of fat intolerance and heart disease. The keto-type diet usually works only in the short term and can be unhealthy. Once your diet enters ketosis, you also begin to lose muscles, become extremely fatigued.