Excess weight can invite several medical problems. It can make you susceptible to lifestyle diseases such as high blood pressure, diabetes, and other issues. But, extreme diets or complex eating regimes are difficult to follow. Some of these diets are better left in books rather than trying them. But, the keto diet is different from all of them. A ketogenic or keto diet will appeal to you due to its simplicity and effectiveness.
If you have a wedding to attend and have a goal of losing pounds before it, then you can try it. Confused about how to proceed? Then, read ahead to know everything you need to know about a keto diet.
Find out How To Boost Immunity Against Coronavirus?
About Ketogenic (Keto) Diet
What is the keto diet?
It is a low-carb diet with an eating plan focusing on foods that will provide your body with many healthy fats. While the diet may provide the necessary amount of protein, it restricts carbohydrate intake [1]. When you follow the diet, it results in depletion of the sugar reserves in the body. As a result, your body uses the accumulated fat in the body for energy. This process leads to the production of molecules known as ketones. It is used by the body as fuel. Your body enters ketosis results in weight loss.
Benefits Of Keto Diet
When you choose to change your diet, you need to know the benefits it may offer. So, what to expect from a keto diet? While most people opt for this diet to shed the excess pounds accumulated, this diet can help you manage certain health conditions.
But, before planning to try this diet, it is better to talk with your healthcare professional. Your doctor can suggest if it is safe for you to try it or if it can worsen your existing medical condition. Here are some of the benefits experienced by people following a ketogenic diet:
Can Protect From Certain Types Of Cancer
A ketogenic diet burns insulin hormone for creating fuel needed for the body. The body stores excess insulin hormone as sugar. Having excess sugar levels in the body can make you susceptible to certain types of cancer. It can also cause the rapid spread of cancer cells.
Following a keto diet forces the body to produce less insulin. It may offer protection from cancer. But, it requires more research to prove its efficacy.
Heart Disease
This diet will help you boost the good cholesterol levels (HDL) and lower the cholesterol (LDL) that causes many heart diseases. The good cholesterol levels increase due to the lowering of insulin levels. Insulin hormone is responsible for producing more cholesterol. So, by following the diet, you can lower the high blood pressure, hardening of arteries, and other heart conditions.
Weight Loss
You can try keto to lose belly fat and reduce your weight successfully compared to other diets. It is more effective as it takes more calories to convert fat into energy than the calories needed to change carbs into energy. Keto diet can help you reduce more weight as the high-fat diet with a higher amount of protein keeps you full and satisfied for more time.
Reduce Acne
Excess carbohydrates in the body can trigger this skin condition. So, cutting it down can help with acne. Do you know acne breakouts occur due to excess insulin in the body? A Keto diet can reduce insulin hormones and lower acne breakouts.
Diabetes
Diabetes refers to the condition causing high blood sugar levels. Consuming a low-carb diet can keep the sugar levels under control. But, it is better to check with your doctor before following this diet as too many ketones in the blood can make you sick.
Epilepsy
Keto diets have control epileptic seizures. People have following this diet for a long time to manage seizures. Again, it would be best to work with the doctor to figure out the right thing needed for you or your child to control this problem.
Classification Of Ketogenic Diet
Based on your individual need, you can choose the right type of keto diet. There are three types of keto diet, namely:
Standard Ketogenic Dieting (SKD)
It is perfect for people living a sedentary lifestyle. While following it, you tend to consume 30 grams or fewer carbs the whole day.
Targeted Ketogenic Dieting (TKD)
It is the ideal keto diet you need to follow when you feel depletion in physical performance due to following a standard keto diet. You consume carb meals of low carbs. With this diet, you tend to add 30 grams to 40 grams of carbs to the pre-workout and post-workout. To compensate for the additional carbs, you cut back on the fat intake. On days you fail to exercise, you can opt for SKD.
Cyclical Ketogenic Dieting (CKD)
CKD or cyclical ketogenic diet is also known as the cycle keto diet. It is the more advanced version of the diet. It includes refeeding carbohydrates cyclically. In this diet, you may follow the traditional keto diet for a specified period (say Monday to Friday) and follow a high-carb diet on Saturday and Sunday. Before trying this, it is advised to try the targeted keto diet [2].
Long-Term Effects Of Keto Diet
Before including the diet, you need to know about the ketogenic diet long term effects. While you may see changes in your health and weight by following it, the restrictive diet can cause vitamin and mineral deficiencies in the long term. To attain ketosis, you have to monitor the intake of food from different sources. It means you tend to cut back on foods that provide you with essential nutrients.
So, when you follow, try to include all necessary nutrients. A high-fat diet with high levels of proteins can also put at risk of issues such as
- Fatty liver
- Kidney stones
- Low protein levels in the blood (hypoproteinemia)
How long does it take for keto diet to work?
It depends on the number of carbs you consume. With reduced carbs intake, you can reach ketosis quickly. Hence, to follow this diet, you need to plan. With planning, you can have a viable diet plan that is easy to follow and get the desired results. Many people stick to this diet due to clean eating and because it makes them feel good [3].
