What is Keto or Ketogenic diet?
A Keto diet focuses on producing maximum energy by turning your body into a fat-burning machine to burn fat inside the body. This process is known as Ketosis. In this process, the body burns fat instead of carbohydrates for producing energy. To achieve this, you should intake a moderate amount of protein while limiting carbohydrates intake as much as possible. Because when you eat a high carb diet, the carbs are converted into sugar that produces energy. This halts burning fats inside your body. As a result, they get stored inside the body. Therefore, removing carbs intake is the only possible way to burn fats stored in the body.
During Ketosis, fats are converted into ketones. So, these ketones become the clean energy source for your body as there is almost-no- sugar burning ( thanks to restricting carbs intake). Slowly when you start consuming high intake of fats, your body starts to become Keto-adaptive, therefore burns fats more efficiently. In Ketosis, your body gets nutrition and energy by burning fat.
Keto Diet foods
There are several foods that you can enjoy while on a Keto Diet including:
- Vegetables and fruits – There are numerous fruits and vegetables available that are rich in different essential nutrients. However, you should consider intaking low-carb fruits such as Avocado, blueberries, strawberries, raspberries and cranberries. Similarly, low carb vegetables such as broccoli, mushroom, celery, asparagus, zucchini, kale, spinach, cauliflower, cabbage and bell paper. However, note that it is recommended to keep a check on daily carb intake before consuming any kind of fruits and veggies.
- Nuts, eggs and meat – Nuts include a variety of essential fats and can be added to keto menu. So, you can enjoy nuts like macadamia nuts, almonds. Eating eggs and all meat such as beef, chicken, lamb, goat, turkey, pork, fish, and oysters is good in Keto Diet unless they are fried.
- Seeds – Seeds like Chia and Hemp contain all the crucial minerals and vitamins.
- Animal and Plant-based fats and Oil – Healthy fats (also known as MCTs fats) are suggested for a Keto diet. It is suggested to go with Gluten-free, Chemical free MCT oil. Some of the healthy fats and oils are coconut oil, olive oil, MCT Oil, grass-fed butter ghee, and walnut oil.
- Seasonings – You can add any seasonings in your Keto Diet to spice it up. But, be careful they do not contain added sugar.
Which food should you avoid on a Keto Diet?
High carb foods are a big no to Keto Diet. You should avoid foods including:
- Processed oils such as corn oil, peanut oil, canola oil and grapeseed oil must be avoided as they may get oxidised on heating.
- Sugar-content desserts, smoothies, fruit juices and drinks.
- Drinking alcohol as this stops the liver from producing ketones required in the Keto Diet.
- High-carb beans such as chickpeas, lentils and kidney beans.
- Vegetables that are rich in starch like carrots, potatoes and sweet potatoes.
- High-sugar fruits like mangos, pineapple and apples.
Benefits of Keto Diet
- Weight Loss – Keto will significantly reduce weight by burning fat metabolism.
- Diabetes – Keto diet balances blood sugar and insulin level thus reducing the chances of type 2 diabetes.
- Maintaining Heart Health – Ketogenic diet reduces cholesterol level. This will not only prevent plaque being build in the arteries but also reduce risks of heart diseases.
- Improving Gut Health – Keto diet also improves gut health by improving bowel motions.
- Maintaining Brain Health – Ketones in the Ketogenic diet is anti-inflammatory and neuroprotective in nature that maintains overall brain health.
- Healthy skin – Keto diet balances the hormone level
- Slow down growth of tumor – Ketogenic diet is a low-carb and no sugar diet so it may slow down the growth of tumor.