Ketogenic Diet

There is a trending diet nowadays which is called Ketogenic  Diet everybody is curious about it and eager to follow this diet. I will explain briefly in this video that what exactly is Keto diet?

  • Is it really effective?
  • Which type of people will get benefit from it?  
  • What are its Benefits?  
  • What are its side effects? 
  • What type of food you need to eat and what not to?

Our body needs energy all the time either we are walking, sitting, working, speaking, listening or even while sleeping our body keeps on burning calories. To burn those calories our body needs constant energy. Now this energy comes from two sources. One is "Carbohydrates" which we take in our diet. The other is "Ketones". When ever we cut down carbs from our diet or start taking fewer calories our body starts making ketones in a process where our liver starts converting fats into ketones so that our body can use it as an alternate source of energy. This process in known as "Ketosis".

In Ketosis, our body keeps on burning fats 24/7 and this is the reason our body requires more fats to burn talking about the macros ratio in Keto diet, you need to take more fats, moderate protein and carbohydrates should be very less.

Breakdown of diet:

The exact breakdown varies from person to person but a general profile may reflect 70-75 percent fat, 15-20 percent protein, and only 5-10 percent carbohydrate.

Benefits:

This diet is very effective for those who are overweight or obese as the body burns fat constantly in this diet. Also for those who are Type-2 Diabetic because when ever we cut down carbs from our diet ,our blood sugar level drops and by that our body does not require more insulin to produce and eventually the insulin level in our body comes to normal. That is why it is an effective diet in diabetes. Not only it will reduce fat from body but lowers the insulin levels as well. it also lower insulin levels and eating less sugar or processed foods may help improve acne .Some people experienced a significant drop in levels of triglycerides, and an increase in HDL cholesterol. which protects you from several heart diseases. If someone is facing hormonal imbalance specially PCOS in females, this diet may play a key role in its treatment.

Side effects:

Side effects of this diet may include symptoms can be headaches may experience bad breath and less sleep, low energy levels and it can effect your exercise performance. As far as its long term effects are concerned there can be constipation issues and by staying at low carbs diet for long there can be issues of low blood sugar. So it is advised to take sodium, magnesium and potassium supplements while on ketogenic diet.

Food you should consume while on Keto diet:

As Keto diet is a high fat diet, you need to take more fats such as meat, fish, eggs, butter cheese, nuts, seeds, healthy oil such as olive oil and coconut oil & green vegetables that grow above ground. The food to avoid are juices, fruits whole grains, potatoes, beans and the vegetables that grow below the ground and rice.

So the bottom line is that this is very effective but not for everybody. It is highly effective for those who are obese, overweight or having Type-2 Diabetes. But if you are an athlete or your target is to gain muscle mass then this diet will not give you you desired results


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