A ketogenic diet is a low carb, moderate protein & high fats. The primary source of energy is carbohydrates for your body. When you are doing a keto diet, the body is suffering from low carbs and storing fats for energy. When the body uses the stored energy, then the liver converts the fats into ketones.
Ketosis is the breakdown of the food molecules, and the fastest way to get ketosis is fasting (nothing to eat). Ketones used as energy for the muscles and tissue. In the ketogenic diet, you run your body on stored fat so your stored fat burn and helps in weight loss. Overweight will dump your brain, and you cannot perform other physical activities actively.
Stress is the leading cause of overweight, blood sugar level increases, and insulin release and body cells do not respond to insulin. There is an unstable level of sugar and have a massive craving of sugar. When you do not have available blood sugar levels to use this energy for energy, the body uses the stored energy. When the stored energy utilized, then the food and sweet craving increase.
What keto diet does to your body?
The body uses ketones instead of glucose has numerous health benefits. The purpose of the diet is weight loss, not muscle mass loss. Keto diet does not give hunger craving throughout the day. In a weight loss journey, your brain thrives off and have mental clarity. You will become more active and can concentrate on your work effectively. You have more energy to perform your job the whole day.
Ketones keep you to remain stable even if you are fasting. Ketones are clean fuel for your body. You do not have food craving and never lowers the blood sugar level. There is no craving for food, and then you eat less, thus results in weight loss.
What should you eat on the ketogenic diet?
- Healthy oil (olive oil, avocado oil, coconut oil)
- Low carb veggies (tomatoes, onion, pepper)
- Organic nuts (almonds, chia seeds, pumpkin, flax seeds)
- Eggs, fish, meat (white meat, red meat, etc.)
- Healthy herbs, salt, pepper.
- Cheese, grass-fed butter and cream, raw cocoa butter.
What should you avoid at the ketogenic diet?
- Sugary drinks (smoothies, cakes, ice-cream, energy drinks, cold drinks)
- All fruits except berries, blueberries, strawberries, etc.
- Unhealthy fats (vegetable oil, mayonnaise)
- Root vegetables (potatoes, carrots)
- Alcohol and sugar-free diet foods.
Are you having a craving for snacks?
Here are some snacks approved by the ketogenic diet. You will lose weight after eating them.
- Fatty fish or red or white meat
- A little amount of cheese
- 4-5 nuts or seeds
- Two hard-boiled eggs are healthy.
- Milkshake without having sugar in it, or add almonds or cocoa powder.
- Strawberries or little amount of cream.
“It’s true that keto requires more discipline thank many other dietary strategies. But that doesn’t mean you can never again eat the foods you love.”
But the keto diet is for you?
There are health nutrition doctors that say there is a heart disease risk with a keto diet. Keto diet may cause kidney issues, constipation, and other health disorders. You have to take care of yourself. If the diet does not suit you, then consult with your doctor. Always mindful of your body reactions in the keto diet process.
The ketogenic diet is healthy as well as have side effects for some people. A Keto diet is best for people who are overweight. Keto is beneficial for diabetic patients and those who are looking to boost their metabolism. Keto diet will show its effects if you stay consistent with the diet. If you start and then skip it, then you will have adverse effects. So stay connected with what you start once. Keep reminding yourself of the purpose of starting the diet.
Stay healthy and happy!