A ketogenic diet is a diet with low carbohydrates, moderate proteins, and high fat. It helps in keeping the body fit and healthy. Traditionally, keto diet was used to manage epilepsy but now it is used to treat a lot of other ailments such as heart diseases, diabetes, polycystic ovarian syndrome (PCOS), cancer, kidney stones, etc. It also helps in burning huge amounts of body fat easily. It makes you achieve the goal of ideal weight. You do not need to starve to reach your ideal body. When you consume a ketogenic diet, the body comes to a metabolic state. This phenomenon is termed ketosis. The fat is turned into ketones through the liver which is responsible for supplying energy to the brain. This makes the body fat burn as and when the body requires energy. This state can be achieved only when the body lacks glucose or blood sugar i.e when it is on an extremely low carbohydrate diet.Read More
Keto diet has various types. A standard ketogenic diet is a high-fat diet with a medium protein intake and a very low carb intake. In targeted ketogenic Diet carbs can be consumed before or after workouts. In a cyclical ketogenic diet, high carbs are consumed twice a week while the ketogenic diet is followed on other days. A high protein ketogenic diet is just like a standard ketogenic diet with more proteins. The targeted and cyclical diet food online is used by professionals like bodybuilders or athletes. The standard ketogenic diet is used the most out of the types available above.
Food items that you can consume while on a keto diet:
Meat: Unprocessed meat is a great food choice while on a ketogenic diet provided it is taken in moderation. If excessive meat is consumed, the protein gets converted into glucose by the body and ketosis cannot be reached.
Eggs: Eggs in any form (boiled, scrambled, fried) are a good option while on a keto diet. Various new recipes with eggs can be tried so that it does not become boring to follow keto.
Fish: Various types of fishes like salmon must be consumed while on a keto diet.
Seafood: Various sea plants and organisms are good while you are on a keto diet.
High-fat dairy: Several high-fat dairy products such as cheese, heavy cream, and butter can be consumed and also used for cooking.
Berries: A moderate amount of berries can be consumed while on a keto diet. Whip cream can be used with the berries to make a keto dessert.
Water: Water must be consumed in adequate quantities. It can be consumed with salt to avoid keto-flu.
Tea: All sorts of tea without sugar can be consumed on a keto diet. Green tea is the best and it works wonders.
Coffee: Sugar-free Coffee can be consumed while you are on a keto diet. Excessive consumption of coffee must still be avoided.
Green leafy vegetables: It is very important and wholesome to consume fresh and green leafy vegetables while on a keto diet. This helps in avoiding any deficiencies from arising in the body.
Nuts: You can consume several nuts in moderation while on keto.
Food items that you cannot consume while on a keto diet:
Fruits: Fruits such as grapes, mangos, bananas, peaches, pineapple, etc which are rich in sugar must be avoided at all costs.
Legumes and beans: Legumes and beans such as lentils, kidney beans, lima beans, etc are rich in carbohydrates and shall not be consumed on a ketogenic diet.
Dry fruits: Various dry fruits such as raisins and dates have sugar in large quantities and should be avoided for the efficiency of ketosis.
Vegetables: Vegetables such as peas, corn, carrot, yam, sweet potatoes must be avoided as they are rich in starch and sugar.
Artificial sweeteners: Artificial sweeteners such as Aspartame, Acesulfame, Sucralose, Saccharin are harmful to the body and also make you crave sugar. They must be avoided on a keto diet. Apart from this, they can also lead to migraines and other heart-related issues.
Beverages rich in sugar: Several beverages such as cola, soda, iced tea, margarita, fruit beer, vitamin water, lemonade, etc, which have a high amount of sugar content in them must be avoided.
Low-fat dairy products: Low-fat dairy or low carb food products such as condensed milk, low-fat butter, and low-fat milk should not be consumed as they are not at all useful on keto and just add some extra calories without doing any good.
While adopting a keto diet a proper list of all the food items which you are supposed to consume and which you cannot consume must be made. This helps you in achieving results with success.
Adopting a ketogenic diet has certain side effects. The body is not ready for a carb-free diet all of a sudden. This may lead to headaches, palpitations, fatigue, and cramping in the initial stages. Proper meal plans including keto-friendly diets like olives, bell pepper, cheese, etc must be taken. A nutritionist must be consulted for the same. Keto diet does not suit all, only those who can get benefited from it must consume the same.