Hello friends, this is Soumita Ganguly and I am back with
my first article in the second season of creative bloggers of India. I hope you
all liked my past articles and so you will in future. Today I am here with
something trending nowadays. Among the most high-risk health issues, one is obesity.
Following are diabetes, heart disease, cancer, etc. So if there is something
which can cure or control these things easily and most importantly together
then I hope all should know about it and try to apply.
All of us mainly focus on a low-fat diet for losing weight. But ketogenic the diet helps the most in losing weight.
What is the ketogenic diet?
The ketogenic diet is a very low carb, high fat and high
protein diet. Now you may think that since it has high fat so how can it help
in decreasing weight. But it works somewhat in this way. Since it has low
carbohydrate content and more of fat thus it put our body into metabolic
stress called ketosis. That means in this state our body becomes incredibly
efficient at burning fat for energy. Thus the main source for energy in our
body becomes fat and not carbohydrate. It also supplies energy for the brain by
converting fat into ketones in the liver.
Different types of the ketogenic diet
The versions of the keto diet are—
·
Standard ketogenic diet-
This contains very low carbohydrate, moderate protein and high-fat diet. The
percentage contents are 75% fat, 20% protein and only 5% carbohydrate.
·
Cyclical ketogenic diet-
This diet involves periods of higher carbohydrate refeeds such as 5 ketogenic
days followed by 2 high carb days.
·
Targeted ketogenic diet- In
this diet we can add up carbs around workout.
·
High protein ketogenic diet-
this is similar to a standard ketogenic diet but contains more percentage of
protein. Percentage contents are 60% fat, 35% protein and 5% carbs.
Studies proved that the ketogenic diet has a wide range of
benefits other than losing weight. They are—
·
Diabetes –
as told earlier diet helps in burning fat which in turn act as a boon for
people having type 2 diabetes. The ketogenic diet also helps in decreasing the blood
sugar level by enhancing the function of insulin.
·
Heart disease- As
we all know the risk factor for heart diseases are body fat, HDL cholesterol,
blood pressure, blood sugar. A ketogenic diet helps in improving all these risk
factors thus decreasing the risk of heart disease.
·
Cancer –
this diet also helps in decreasing the rate of tumour growth and different kinds
of cancer.
·
Alzheimer’s disease- The keto diet slows the progression of Alzheimer’s disease.
·
Epilepsy –
reduction in seizures in epileptic children can be seen by following the keto diet.
·
Acne – the regular problem of the teenage group is acne. But even this problem can be cured by
following this diet.
·
Parkinson’s disease-
improves the symptoms of Parkinson’s.
Foods included in the diet-
Till now as I was only
speaking about this diet you may all be eager to know that actually what is
included in this diet.
So the following foods are
involved in this diet-
·
Meat – Red meat, steak, ham, sausage,
bacon, chicken and turkey.
·
Fatty fish- Salmon, trout, tuna, mackerel
·
·
Egg – pastured or omega 3 whole eggs
·
Butter and cream- choose grass-fed when possible
·
Nuts and seeds- almonds, walnuts, flax seeds,
pumpkin seeds, chia seeds
·
Cheese- unprocessed cheese
·
Healthy oils- primarily extra virgin olive
oil, coconut oil and avocado oil
·
Avocados – whole avocado and freshly made
guacamole
·
Low carb veggies – green veggies, tomatoes,
onions, peppers
·
Condiments – salt, pepper, healthy herbs and
spices
Foods to avoid—
All kinds of sugary foods,
grains, starches, fruits except some berries, beans or legumes, alcohol,
unhealthy fats like mayonnaise, some condiments or sauces, etc.
Side effects
Though the ketogenic diet is
very helpful in maintaining a healthy life, it has some side effects too.
This side effect is referred
to as keto flu. Keto flu includes poor energy and mental function, hunger
increase, sleep issues, nausea, digestive discomfort and decreased exercise
performance.
These side effects can be
managed by taking in low carb food before completely eliminating carbs.
So here I conclude my
article. I spoke about the keto diet. If you want you can also take food
supplements for keto. I hope you all liked my article. I will further bring
some more interesting topics. Thanks for reading my article. Please do read my
next articles too. Comment if want me to write in some particular topic. Thank
you. Take care and have a good day.
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