Keto Diet: A Simple (But Complete) Guide

 What is Keto Diet?

You have probably heard about the Keto Diet. It has gained immense popularity over the last few years. 

According to the studies it is one of the most popular and researched diet with a lot of health benefits.

A huge amount of people follow this diet and are also benefited by it. Even celebrities like Kourtney Kardashian, Halle Berry, Sonam Kapoor and many more follow this diet.

Generally, A keto diet is a low carb diet, high in fats and low to moderate in proteins with many health benefits like:

1. You can lose excess weight without fasting.
2. Lowers blood sugar level.
3. Improve a number of health issues (diabetes, cancer, ovary syndrome, acne etc.). 

And many more (don't worry you will get to know everything here).

But this diet is the ultimate solution for obesity and overweight.

Tried everything but still not losing weight? Try this.

Here you will get detailed information about the Keto Diet.

How does it work?

What's the need?

Health Benefits?

Side effects?

What to eat on a keto diet?

How does the keto diet works?

Our body is like an engine which can run on two different types of fuels.

Firstly from sugar (glucose) which we get from carbohydrates. And secondly, our body can get fuel from fats.

Keto Diet is a very low carb diet so low in the carb that the body starts using fats as a fuel resulting in the stage of ketosis.

In a keto diet, our main focus is only on Fats. We get 75% of our total calories from fats, 20% from proteins and only 5% from carbs. We eat foods having zero to very little carbs.

Need for the keto diet

All around the world, there is a great disaster going on. A massive obesity epidemic, today more than 40% of people are obese and overweight.

Associated with this there is also diabetes epidemic meaning too much sugar in people's blood. Not only India but the U.S., China and many more countries are facing this. Leading to terrible complications.

Excess fat on people body and excess sugar in their blood is what going on.

Why is it happening?

Today all around the world we have ease access to high carb and high sugar food 24×7. And we are the ones eating them more and more.

Every time we do that we are increasing the amount of sugar in our blood and also making sure that our body burns sugar. And the problem with burning primarily sugar is that it stops our body fat burning.

When we eat carb we are raising blood sugar level resulting in the rise of insulin. And insulin is the Body fat-storing hormone which tells our body to store fats for later.

But in today's world, we will eat soon again. Our bloodstreams are constantly filled with sugar which in the worse situation can lead to diabetes and fat is also stored in our body leading to obesity.

But in the keto diet, we are consuming a little to zero carb food and also burning fats thus lessening the risk of diabetes and obesity.

Keto Diet benefits

1. Weight loss- keto diet helps you to lose weight. Your body becomes a fat-burning machine. You can lose weight 24×7 even when you are sleeping. It also helps in reducing hunger and cravings for food.
2. Controls blood sugar- keto diet helps you to control your blood sugar level. Studies also showed that keto diet can help you treat type 2 diabetes. It also lessens the risk of developing diabetes.
3. Reduces inflammation- excessive consumption of highly processed carbohydrates elicit the immune response of the body. If you are regularly eating highly processed food then your body will remain in inflammation. Chronic inflammation also damages DNA leading to conditions such as cancer.
4. Cancer- low carb ketogenic meals lower the insulin level in your body. Since insulin is a growth-stimulating hormone, it's absence can slow down cancer.
5. Heart disease- ketogenic diet helps to reduce the risk of heart disease. It increases HDL cholesterol level and decreases LDL cholesterol level, lowers blood sugar, controls blood pressure and weight. Lowering the risk of heart attack and other cardiovascular diseases.
6. Alzheimer's disease - ketogenic diet reduces the symptoms and progression of Alzheimer's disease.
7. Epilepsy- ketogenic diet is given to the epileptic patient and it was found effective too.

The ketogenic diet is also followed by the person who has brain injuries, acne, Parkinson's disease and it also increases energy.

Side Effects of the Keto Diet-

When you shift your body from burning carbs to fats and ketones you may have some side effects. You may suffer from keto flu resulting into symptoms like-

1. Headache
2. Fatigue
3. Light Nausea
4. Tiredness
5. Irritability
6. Muscle cramps
7. Bad breath

These are short term symptoms and can continue for one week.

The main cause of keto flu is water retention in your body. When you start low carb diet your body starts losing water and salts.

You can reduce them by drinking plenty of water and getting enough salts.

Keto- Acidosis

Too many ketones in your body can be dangerous especially in people with type 1 diabetes. It can be fatal too. So you will have to be very careful in maintaining ketones in your body.

(You must consult your doctor before starting keto diet)

A pregnant or breastfeeding woman must avoid a keto diet.

If you follow a keto diet for long terms you may have side effects like increasing the risk of developing osteoporosis and renal stones.

You can follow keto diet maximum for 3 months then you must take a break or continue to moderately low carb diet.

What to eat on the Keto diet?

• You can eat a large amount of high-fat foods such as avocado, cheese, butter, egg-yolk and bacon.
• And a moderate amount of protein such as fish, meat, egg- white.
• You are not advised to eat carb-rich foods such as bread, cereals, rice, potatoes and other starchy vegetables and fruit juices. Instead, you can eat a tiny amount of low carb vegetables such as leafy greens, tomatoes and mushrooms.

The best vegetables for keto

1. Spinach, Butter Lettuce and Swiss chard (net carb is zero gram).
2. Celery, Bok choy, Iceberg Lettuce and mushrooms (net carb is one-gram).
3. Cauliflower, asparagus, cucumber and green beans (net carb is two gram).
4. Cabbage, eggplant and Kale (net carb is three-gram).
5. Broccoli, peppers, jicama, tomatoes and Brussels sprouts (net carb is four-gram).

Eat a Healthy Diet you can be proud of

Keto Diet is one the best diet with a lot of health benefits and is the ultimate solution for obesity.

Click Here to get Your Custom Keto Diet Plan

I hope you loved reading this article.

Now I want to hear from you:

What ways you were using before to lose weight?

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