Today every third person is struggling to lose weight and look smart and healthy. As excess weight doesn’t make you look good and it also increases the risk of many health problems. In order to lose weight people are doing different sorts of workouts and are following different diet plans. A healthy diet plan that a person follows should prevent malnutrition but should also prevent excess weight gain and obesity. One of the most followed and most preferred diet plans is Ketogenic diet. To say ketogenic diet has become the most popular diet in today’s date will not be wrong.
Ketogenic diet is basically a high fat, low carb, and adequate protein diet that offers many health benefits along with weight loss. The standard ketogenic diet contains:
The goal is to get more calories from fats than from carbs. Now the question arises that how this diet plan works. The human body can basically run on two different fuels such as carbs and fats. The idea of ketogenic diet is to lower the intake of carbohydrates so that body switches to fats in order to form energy. It consists of food that fills a person up and reduces the hunger stimulating hormones. It also reduces the craving for sweet food. In this way, the body turns into fat burning machine that works twenty four seven. So a person can lose excess fat within a few days.
Benefits of Ketogenic Diet:
Ketogenic diet can be beneficial in several ways which include.
Your physical and mental health reflects what you put in your body. Ketogenic diet is the one which helps you in getting rid of all the bad fat from your body and replace it with healthy fats that are good for the body. So in this way along with weight loss, it boosts up the metabolism too.
In 19 the century when ketogenic diet was not discovered there was a need for some low carb diet for diabetic patients. As more than 80% of patients get diabetic because of the extra intake of glucose and carbohydrates. In ketogenic diet there is low carb intake which improves blood glucose level and also moderates the insulin production of the body. This is why Ketogenic diet has been proved very beneficial for such patients but those who are on external insulin should consult their doctor before following any diet plan.
Solves Acne problem:
Reasons for acne may be different but in some people, it can be because of food and blood sugar level.
Eating the high carb diet may change the balance of gut bacteria and cause blood sugar to rise. So a ketogenic diet could reduce acne problems in some people by decreasing carb intake.
Improves Heart Health:
Losing excess weight on a ketogenic diet helps to lessen cardiovascular risks. This is because it helps to overcome obesity, high blood pressure, and also lower the blood cholesterol level and thus, it is very beneficial for the heart to function properly and smoothly.
Ketogenic diet has been proved one of the treatment options for epileptic patients whose seizures are not controlled with AEPS. Seizure types for which it can be suitable are
- Myoclonic astatic epilepsy
- Infantile spasms
Dietary treatments for epilepsy should be followed under the supervision of experienced epilepsy specialist.
Improves Brain Health:
Ketogenic diet has many positive effects on the brain and nervous system. When we put good and proper amount of food it also has a great impact on our mental health. Ketogenic diet has been proved very effective to treat migraine, mental stress, and depression. This is because ketogenic food contains Gamma-aminobutyric acid (GABA) plays a key role in managing stress, anxiety, and depression.
The ketogenic diet is also helpful against diseases like:
- Some forms of Cancer
- Alzheimer’s diseases
- Polycystic ovary syndrome
- Sleep apnea
- Fatty liver diseases
- Kidney diseases
FOOD THAT SHOULD BE AVOIDED DURING KETOGENIC DIET:
Any food that is high in carbohydrates should be avoided. Here is a list of some food items that are rich in carbs:
- Wheat based products
Also, limit the intake of processed vegetable oils and alcohol based products.
KETO FRIENDLY FOOD INCLUDES:
- Olive oils, avocado oil, and coconut oil.
- Almonds, chia seeds, and flax seeds
ONE DAY MEAL PLAN ACCORDING TO KETOGENIC DIET SHOULD BE LIKE:
BREAKFAST: eggs, tomatoes, and cheese slices.
LUNCH: almond milk and shrimp salad with olive oil and avocadoes.
DINNER: white fish, spinach cooked in coconut oil and basil.
ARE THERE ANY SIDE EFFECTS OF KETOGENIC DIET:
The ketogenic diet is very healthy and beneficial for people who suffer from diseases mentioned above and problems of overweight.so there are no serious effects of the ketogenic diet but sometimes due to frequent urination, a person may suffer from dehydration and constipation. Therefore one should give proper focus on water intake in order to prevent himself from such issues.
Along with this consult your doctor before starting a ketogenic diet.