What is Keto?
The ketogenic diet or keto is a type of diet in which people stop or reduce the intake of carbs and rather eat protein and fats. It is being followed by many people recently.
In this diet, the easy to digest carbs like sugar, soda, etc., are cut down. It usually takes 3-4 days for our body to use the protein and fat for energy. It is a short term diet that mainly focuses on weight loss. A Keto diet can also help to manage some health diseases like brain diseases, acne, etc. Whereas, it can also be harmful to some health conditions like type1 diabetes, etc.
Health and keto;
Weight loss:
It helps you lose weight in the first 3-6 months faster as compared to any other diet because it takes calories to change fat into energy.
Cancer:
Insulin is a hormone that lets your body use or store sugar as fuel. A keto diet makes you burn through this fuel quickly, so you don’t need to store it. This means your body needs and makes less insulin. Those lower levels may help protect you against some kinds of cancer or even slow the growth of cancer cells.
Heart diseases:
The keto diet helps you to raise good cholesterol and decrease bad cholesterol. It simply results in fewer chances of high blood pressure, heart failure, and other heart diseases.
Acne:
Less intake of carbohydrates, as well as a lower level of insulin in our bodies, simply results in better skin conditions.
Diabetes:
Lower carbohydrates seem to help keep lower blood sugar levels. Whereas, using fat for energy produces ketones which in excess can be harmful especially with Type1 diabetes. So, any changes in the diet should first be consulted with your doctor.
Disadvantages of keto;
Rise in cholesterol
Nutrient deficiency
Dehydration
Increased heart rate
Poor functioning of organs
Improper eating patter
Less muscle mass
Diarrhea
Foods to eat in keto;
Seafood (clams, mussels, salmon, etc)
Avocados
Cheese (cheddar, feta, blue cheese, etc)
Meat and poultry (chicken thigh, ground beef, etc)
Eggs
Coconut oil
Plain greek yogurt
Cottage cheese
Olive oil
Nuts and seeds (walnuts, hit seeds, almonds, flax seeds, etc)
Berries
Shirataki noodles
Olives
Unseated coffee and tea
Low carb vegetables (spinach, asparagus, eggplant, celery, etc)
Dark chocolate or cocoa
Sample keto menu;
Breakfast
Mushroom Omelette, Scrambled Eggs
Lunch
Keto Quesadillas, Keto no-noodle Chicken Soup
Dinner
Keto Carbonara, Smoked Salmon with Broccoli and Cheese
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