Keto diet has become one of the most popular methods worldwide to cut-down excess weight and improve overall health.
In this blog post you’ll learn about
- What is ketodiet?
- Types of ketodiets
- Does ketodiet help you loose weight?
- Food to eat & avoid during ketodiet
- Is ketodiet safe?
- Ketodiet Myths
- What exercises / workout to do during ketodiet?
- WHAT IS KETO-DIET?
Keto-diet is basically a high fat, low carb diet. It typically contains 75% fat, 20% protein and only 5% carbs.
In keto-diet what basically you do is you restrict carbohydrate intake in your body and replace it with fats and when you restrict carbohydrate intake your body goes into a metabolic state called ketosis.
When this happens your body does not get carbs to burn so, what is body does is instead of carbohydrate your body starts buring fats for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
- TYPES OF KETO-DIETS:
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
- DOES KETO-DIET HELP YOU LOOSE WEIGHT?
ketosis and ketogenic diets have been broadly studies and proven to be beneficial for weight loss.
The keto diet, combined with lifestyle changes is a sure way to lose weight, especially in the abdominal area. That’s because the keto diet forces your body to burn fat instead of storing it as usual.
Keto diet is the best, most efficient and the fastest fat loss diet known to man.
Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term.
- FOODS TO EAT & AVOID DURING KETO-DIET
When following a ketogenic diet, meals and snacks should center around the following foods:
- Full fat dairy:
- Non-starchy vegetables:
- Healthy fats:
- Avocado oil
- Coconut oil
- Olive oil
- Sesame oil
- Seeds and Berries:
- Pumpkin seeds
- Sunflower seeds
The following foods should be restricted:
- Agave syrup
- Maple syrup
- Coconut sugar
- Ice cream
- Breakfast cereals
- Starchy Vegetables:
- Sweet potatoes
- IS KETO-DIET SAFE?
Yet although ketosis is generally healthy and safe, you may experience some side effects. These include the leg cramps, bad breath and digestive issues.
In the beginning of ketosis, you may experience Flu like symptoms called Ketoflu.
These may include:
- Decreased physical performance
- Poor sleep.
- Increased hunger.
- Brain fog.
However, the “Keto flu” is usually over within a few days.
But, There are 3 Categories of people who should not be doing ketodiet, Ideally:
- People on serious medication:
Anyone who is using some kind of serious medications especially like heart disease, diabetes and antidepressants. There is no long term research that keto will interfere with your medication process but there isn’t any long term research that says it wont interfere either. So, just to be on safe side it’s better to avoid ketodiet if you are in this category.
- Atheletes during their On season:
You can take up ketodiet in your off season when you are not playing games. For keto to happen in first place your body gotta deplete itself of all its glycogen, if your body is entirely depleted of all its glycogen from its muscles you can’t perform to your best in terms of sports. During your In season it better to avoid keto.
- Pregnant womens and young mothers:
Again no long term research on this topic but whats said is ketone bodies may harm health of fetus and may harm the health of new born through breast feeding. So, its best to be safe.
- KETO DIET MYTHS
- You can consume as much as fats you can during ketodiet:
Most people they can consume as much as dietary fats they can during ketodiet and you’ll not put on weight. The scientific truth of the matter is that your weight loss or weight gain depends entirely on CICO ( Calorie in v/s Calories out )
Even while on keto you have got to watch all the calories you are consuming through that fat consumption.
- Vegetarians can’t do keto:
That’s completely false. Vegetarians can take up ketodiet diet. But the truth is its gonna be super boring for you guyz as you only have to rely on paneer as your main source of protein but, if you know some awesome vegetarian keto recipes go check out this Vegetarian keto recipe book called Ketotarian.
Vegetarian keto is possible and it has shown results in the past. It will work for you if you are dedicated.
- Keto effects your energy levels:
The only peoples who promote this idea are either the ones who never tried a ketogenic diet or the people who tried the ketogenic diet but with wrong outlook.
The only time you feel low energy on ketogenic diet is in the initial 3-5 days when you are facing the keto flu. This keto flu pass the moment you are done with those 3-5 days and you’ll reach your normal energy levels.
- Ketodiet is boring:
Thats the proof you dont know how to cook. Hahaha!!!
NO, that’s completely false. Go check out this recipe book called Keto Reset Diet Recipes and you’ll understand how super sexy and tasty your ketodiet could be.
- WHAT EXCERCISE/WORKOUT TO DO DURING KETO-DIET?
Ideally weight training is believed to be the best option while you are on ketodiet. Even if you dont workout at all, even if you just sit on your couch and just follow the ketodiet you’ll lose weight you’ll definetely burn fat but the process of weight loss will be slower when compared to person who workouts.
My advice to you is if you wanna burn that fat faster ideally combine lil bit of weight training with lil bit of cardio. And if you are the one who dont love doing weight training then 20-30 mins of cardio will do the work for you.