The Ketogenic diet is defined as a diet that is rich in high fat, sufficient-protein, low-carbohydrate intake is known as a ketogenic diet. A keto diet is well known for the low-carb diet, where the body produces ketones in the liver to be used as energy. By lowering the intake of carbs, the body is induced in a state known as ketosis. Ketosis is a process in which ketones are produced by the breakage of fats in the liver.
The main goal of keto-diet is to force your body into this metabolic state. One can do it through starvation of carbohydrates. Foods that are included in keto-diet are seafood. Fish is normally carb-free and is keto-diet. Low –Carb vegetables are high in many nutrients but low in starch. Cheese also included in keto-diet as it has less carb but rich in fats so it is used as keto-diet. Avocados are also included in keto-diet. Meat and Poultry are also included in keto-diet. Eggs are also included. Coconut oil also included in this diet. Plain Greek yogurt and cottage cheese are high -protein foods. Olive oil is good for heart also included in keto-diet. Nuts and seeds are healthy and they are rich in high fat and low carb foods. They include almonds, walnuts, cashews, etc. berries are also low in carb but rich in fiber.
Benefits of keto-diet are many. One benefit is weight loss. Obese people use keto-diet to reduce their weight. It also controls blood sugar as one reduces the intake of carbs so in return it also reduces blood glucose level so it benefits sugar patients. It also increases mental performance. Ketones are a great source of fuel for the brain. Reduced carbs intake can lower blood sugar, which in return helps in increased focus and concentration. Increased energy in the body. It also reduces epilepsy. It also helps in reducing blood pressure and cholesterol. Some blood pressure issues are due to high weight so keto helps reduce weight. Your skin color will also improve after taking keto-diet.
Keto-diet also has some side effects. With keto-diet, there is excessive thirst. It also causes frequent urination. Fatigue also increases. Hunger also increases as reduced sugar intake is reduced sugar provides extra energy to the body so the body remains active but due to its reduction body becomes tired quickly. Tachycardia. Lightheadedness and shakiness. The body has a lot of sweating and chills.
This diet has benefits but it also has some precautions, which has to be taken care of while adapting this diet. Ketogenic diet is extreme and can be a potent stressor for your body if one can pursue it then first take the advice of the doctor. It is also difficult to maintain a low-carb diet for a longer period. Keto diet also limits your food choices. Many people found it difficult to stick to such a tough diet plan. Low- carb diets can cause depletion of carbohydrates reserves in the body, which can lead to some problems in the future. So everything has some benefits and some side effects so moderation is a key for a healthy lifestyle.