Wouldn’t it just be amazing if butter & bacon were “health foods”?
Just add some Avacado and cheese on the top?
You could then purr virtuously “I’m doing this for my health,” as you topped your deliciously marbled, medium-rare steak along with a fried egg.
Well, this is argued exactly by many advocates of the Ketogenic diet: By staying close to zero carbohydrates and by taking in a lot of fat, you can enjoy enhanced health, performance, quality of life, brain function, and abs you can grate that cheese on!
Ketogenic Diet – At a glance
Keto diet is a nutritionist’s nightmare. VERY low in carbohydrates and High in saturated fat, “keto” is adopted by a growing population to paradoxically promote weight loss and mental well-being.
To put it simply a ketogenic diet is one that is high in fat, low in carbohydrates and adequate in protein. People generally follow the keto diet for losing weight. However, weight loss is just one of the many benefits that include lowering risk of stroke, diabetes and heart disease, improved cholesterol levels, treating of epilepsy, cancer and more.
So let’s look at the benefits and facts about this not-so-new diet craze.
Why does the Keto diet plan work?
The keto diet works similar to any other diet: by simply reducing the consumption of calories, thereby creating a caloric deficit in which the body burns more energy than it takes in. This is the fundamental science behind losing weight.
Since the ketogenic diet focuses on reducing calories, why cut out carbohydrates at all? Wouldn’t it be easier practicing calorie counting and focusing on eating a traditional low-fat diet like most nutritionists and diet books recommend? What is the advantage of keto diet?
Great questions! Most of the benefits of the ketogenic diet are rooted in its ability for controlling hunger much more effectively than other diets:
- Aids in weight loss: When we consume carbohydrates, insulin is released due to the reaction to elevated blood glucose.
The keto diet works by removing carbohydrates from the diet, keeping the body’s carbohydrate stores almost empty. This prevents the release of too much insulin during meals. With less insulin around, your body begins burning its own body fat for energy, helping in quick weight loss.
Think about this: Your body would be continuing to burn fat even while you’re asleep during night. That implies your body is burning fat 24/7!
And more importantly, it’s not just burning the fat consumed— its burning body fat. This makes it the most effective way to burn fat.
- Eat satiating and filling foods with no worries: Restricting your calorie intake while going the keto way is easy. If properly done, you’ll be consuming the majority of your calories every day from proteins and fats, both of which are extremely filling and quite delicious. After removing things like sugar and simple carbohydrates from your diet, you’ll find that 2,000 calories leaves plenty of room to fill yourself up every day. In fact, many keto dieters have a hard time consuming enoughfood each day!
- Fights Cancer: Cancer cells feed on sugar. Thus, a diet that eliminates sugar and carbohydrates is effective in preventing or fighting cancer.
- Other benefits: It is also beneficial for those with type 2 diabetes who are not on insulin. Even though the keto diet is a high fat diet; it wouldn’t raise your cholesterol or increase the risk of heart disease. Heart disease is results due to inflammation, influenced largely by the intake of trans fats and sugar, not by heart-healthy fats.
Thus, if you wish to lose weight, reduce the risk of cancer and improve your blood sugar, Keto is the way to go!
How do I do a Keto Diet?
Being successful while keto dieting would depend on how well you can balance the intake of macronutrient ratios .It is generally recommended that such dieters should consume around 60% of their macronutrients through fat, 35% through protein, and 5% through carbohydrates.
The intake of Carbohydrate should generally be less than 50 grams per day. When starting out, it is recommended to limit the carbohydrate intake to 20 gms per day, as remaining strict initially would ensure that you enter ketosis, and help you learn the ins & outs of successful low carbohydrate dieting.
The ‘EAT THIS : NOT THAT’ guide:
You want to keep your carbohydrates limited which would include nuts, vegetables, and dairy. Leafy and Dark green is always the best choice. Majority portion of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with cheese and broccoli. Steak topped with a knob of butter, and a side of spinach sautéed in olive oil. If you find yourself hungry throughout the day, you can snack on seeds, nuts, cheeses, or peanut butter to curb your appetite.
Don’t consume refined carbohydrates such as wheat (breads, pastas, and cereals), starchy high carb vegetables such as potatoes, beans, legumes or fruit. Cashews, Chestnuts and Pistachios are in the higher end of carbs in nuts and need to be avoided. Soft Drinks, craft beers, sweet wines and fruit juices are filled with too much sugar and are a no-no!
Final Thoughts on a Ketogenic Diet
So have you been convinced that a keto diet is right for you? Does the idea of a fat fuelled body sound advantageous or unnatural?
You might kickstart this diet plan by adding these 3 types of healthy fats in your routine:
- Healthy saturated fats — coconut oil and high-fat dairy such as ghee and grass-fed butter
- Healthy omega-9 fatty acids — found in avocados, olive oil, sprouted nuts & seeds and almonds.
- Omega-3 fatty acids — found in omega-3 foods such as flaxseeds, chia seeds and salmon.
And remember: This diet should only be followed for a three- to six-month period of time. As your body requires carbohydrates in the long-term to function at its very best.
Suggestion : Please consult your dietitian or a doctor before following the diet.
Click here to know about ‘Blood Group Diet‘