A Keto diet is a diet plan for those who are strictly determined to lose extra pounds of weight they have gained over the period. The Keto diet involves those food items which are essential and so limit your daily carb consumption up to 5%. The main aim to switch to a Keto diet is to bring the body in a state of ketosis where no other energy source is available other than ketones. Even if you have durable will power, there might be a time when you want to skip your plan. So along with a proper keto diet, strict exercise is also recommended. Keto diet does not completely restrict carbs, but it relies more on healthy fats and lesser on carbs and proteins.
How does the Keto diet work?
When you follow a keto diet, you are only taking food rich in fats and very few amounts of carbs and proteins. Our body has a unique system of utilizing carbs, fats, and proteins as a source of energy. The body cells mostly depend on glucose derived from carbs for producing energy. When we reduce the amount of total carbohydrate intake, our biological system is forced to switch itself. As a result of the Keto diet, the body starts burning fat that is stored in fat cells in various regions, and this way, people start losing weight. This process of conversion of fats into ketone bodies when glucose supply is reduced is called Ketosis.
Keto diet food list:
When you plan to start a Keto diet, you must know what are the things that can be included and what should be avoided entirely. It is just a simple thing to rely more on natural food than processed ones:
- Fish and seafood
- Green leafy vegetable
- Fruits like avocado, raspberries, lemon, and blackberries
- Dairy products
Food that should be avoided:
While on a Keto diet you need to avoid a few things to cut down your carb content. Here is a list of those items that you should restrain yourself from:
- Starchy vegetables
- Fruits like banana, apple, and mango.
People do not experience harmful reactions when on a Keto diet but sometimes there can be a group of reactions seen in few people called Keto flu. These symptoms are seen within a few days:
- Abdominal symptoms like nausea, vomiting, and constipation.
- Muscular cramps
- Brain fog
To resolve these symptoms take plenty of water. You can also use bone broth to restore your electrolyte balance. Abdominal symptoms can be treated by adopting an alkaline diet. Avoid processed food and other synthetic ingredients. Do not starve, eat multiple times a day.
A ketogenic diet is a low carb and high-fat diet with some amount of protein. It is permitted to take 20-25 grams of carbs in a Keto diet. When you reduce carb content, you should alternatively increase fat consumption. A Keto diet is useful in reducing weight. You can include fresh vegetables, fruits, and ground meat in your diet. You need to follow a healthy lifestyle along with a Keto diet. Regular exercises should be involved in your lifestyle.