Being Health-wise conscious is something new the world learned in this time of uncertainty. All because of the COVID-19 pandemic. But with COVID-19 another big health issue emerged: obesity due to home quarantine people learned a new snacking habit which leads to fat. The Keto diet is one of the best diet plans that has gained immense popularity in a short span of time when it comes to fat loss. Here, we will dive into it to know more and explore its benefits and how to measure Ketones. Keep yourself intrigued and find something way more interesting about this diet.
Keto Diet is something very interesting that has gained more popularity around the globe after the world has witnessed the horror of COVID-19. This disease has made everyone more conscious about their health and wellbeing. Staying fit and building up good immunity are a vital aspect to fight this ailment. And Keto diet is absolutely a great way to manage good fitness and immunity at once.
Keto Diet simply means a low carb diet that you can say like the Atkins diet. The whole idea behind this diet is to gain as much as calories possible from protein and fat compared to carbohydrates. The use and mentioning of this diet have been there for a long time and are most commonly used to control diabetes. There was some research done on this diet that proved it as an effective treatment for epilepsy in children in whom medication was ineffective. This diet has also been used for dealing with other health conditions like polycystic ovary syndrome and cancer. All carb restrictions are done to get access to the state of ketosis. A metabolic state in which your body uses the fat for fuel instead of carbs. To achieve this state this diet significantly reduces your carb intake which limits the body’s supply of glucose; which is considered to be the main source of energy for cells. There are some general estimates like limiting carb consumption to around 20 to 50 grams per day to achieve the state of ketosis.
Types of Keto Diets to Follow
As per our research, there are several versions of the Ketogenic diet for you to follow. We have mentioned some of the most commonly followed diets, have a look:
- High Protein Ketogenic Diet: This diet is for someone high in protein intake. The ratio of this diet goes something like 35% protein, 5% carbs and 60% fat.
- Standard Ketogenic Diet: This is an effective and most commonly used diet plan. It includes a very low carb, high fat and moderate protein diet. The ratio that it follows is 20% protein, 10% carbs and 70% fat.
- Cyclical Ketogenic Diet: A unique diet that includes alternate days like 5 Ketogenic days and 2 high carb days.
- Targeted Ketogenic Diet: It is another quality diet plan that allows you to add carbs around workouts.
How Does the Whole Mechanism of Ketosis Work?
When your body’s carbs intake per day is reduced to 50 grams. Then your body will eventually get empty on fuel. This takes typically 3 to 4 days to happen. After that, the body starts to break down protein and fat for energy and to achieve weight loss goals. But one thing is for sure the Ketogenic diet is a good example of a short term diet that is focused on weight loss.
People Who Use It
This diet plan is usually pursued by people who want to lose weight or have some specific health conditions like heart diseases, brain diseases and some other illnesses. In some research, it is found that this diet is great to be used by people who have type 1 diabetes.
What to Eat on a Keto Diet?
Certainly, this diet has gained immense popularity all around the globe. But do you ever wonder about the people who follow this diet and what they actually eat? To answer that question we have mentioned some of the most consumed food in a Ketogenic diet for you. Include these foods and say bye to your overweight days:
One of the best sources of raw protein in the world. The eggs have made their way to this list due to their rich nutrition values. Each egg contains less than 1 gram of carbs and about 6 grams of protein which make them ideal for the Ketogenic diet. In certain research, they have been shown to trigger hormones that increase the feeling of fullness. The presence of Antioxidants lutein and zeaxanthin also promote good eye health.
Boiled egg photo created by timolina – freepik.com
If you are a lover of spicy food then here’s a piece of good news for you. Peppers have made it to the list. There are several varieties of peppers and all of them are appropriate for a ketogenic diet. They are technically considered to be food but treated as vegetables in cooking. The peppers like Jalapenos are used to make appetizers for this diet plan. The other peppers like bell peppers are stuffed to make low carb dishes. They are also considered to be a rich source of vitamin C.
We are a little bit confused after adding cheese to the list. And questioned ourselves, are we really talking about Keto diet food products? but it would amaze you that cheese is one of the best Keto diet foods. There are various types of cheese and most of them are very low in carbs and high in fat which make them absolutely fit for the Keto diet. They are high in saturated fat but some research has shown it protects against the risk of heart disease. So you use them to prepare healthy, yummy Keto dishes to satisfy the craving for health and yumminess at once.
- Colby Jack
- Cottage Cheese
- Cream Cheese
- Goat Cheese
- Pepper Jack
- String Cheese
- Swiss Cheese
So, seafood is something pretty great to add to the Keto diet. There are some specific fishes that are absolutely great for this diet like Salmon and other fish, as they are nearly carb-free and rich in potassium, selenium and B vitamins. Some other fishes like Mackerel, Sardines have high omega-3 fats and are considered very helpful for people with lower insulin levels or obesity.
Green Leafy Vegetables
We can’t keep away the greens whether you like them or not. They are very essential for Keto since green leafy veggies are extremely low in carbs and rich in minerals, vitamins and antioxidants.
Some veggies that you can include in your diet
- Herbs to Choose: Oregano, Dill, Cilantro, Basil, Lemongrass, Rosemary, Thyme
- Greens For Your Salad: Frisee, Arugula, Baby Spinach, Lettuce
- Green to Cook: Cabbage, Mustard Greens, Kale, Spinach, Bok Choy
Risks Associated with Keto Diet
The aforementioned points are bright and interesting facts about the Keto diet. Let’s get some dark out for you. This diet doesn’t just have significant health benefits but also leads to some health issues. This diet carries some risks you should be aware of. Some of them are given below:
Stress Out the Kidney
One of the major risks associated with it. High-fat animal foods like eggs, meat and cheese are the staples of the Keto diet. Eating a lot of these foods would stress out your kidney and increase the risk of kidney stones. This would cause your blood and urine to become more acidic.
Constipation or Digestive Issues
As you know Keto diet restricts carbs which make it difficult for you to meet your daily fibre needs. The food products high in fibre but eliminated in this diet are starchy veggies, whole grains and beans, as they provide too many carbs. Continuing this diet for a long time would end you up with digestive issues or constipation. There are some other issues also associated since the gut controls the overall body’s wellbeing.
That another big issue comes with this diet as there are several foods being restricted. Especially nutrient-dense ones like fruits, whole grains, and legumes.
Weakening of Bones
Decreasing bone strength is a major issue that occurs with the Keto diet. It is likely due to losses in bone mineral density which occur as your body adapts to ketosis. In some recent findings, it is found that people who follow this diet have the issue of lower bone density compared to the ones who are on a higher carbs diet.
Risk of Chronic Disease and Early Death
Everything works for a definite period of time, the same goes with the Keto diet. If you follow it for a long duration then it would invite some chronic diseases like heart disease or cancer which still remain under research. But there is some evidence which suggests low carb, high fats diets from animal food can lead to poor health outcomes compared to vegetable sources of fat and proteins.
How to Measure Ketones?
Ketones are alternative sources of energy produced by the body under ketosis. As it is important to keep an eye on ketones to avoid the above-mentioned health issues. You can do so using Ketone testing kits and sensors.
Some of the test kits for you to choose from are:
As per our research, we can say that the Ketogenic diet is completely fine to go forward with. This diet has gained good popularity among people with issues like diabetes, obesity and weak metabolism. But if you are an athlete and wish to add muscle strength then we suggest not to follow. Before going with this diet plan first consult with your doctor to get a clear understanding.