What is a Keto Diet Plan & How Does It Work?
Want to know what is a keto diet plan? Well, keto diet is basically a low carb diet in which the body produces ketones in the liver, to use it as energy. Keto diet is also referred to as ketogenic diet, low carb-high fat diet, and low carb diet. When one eats something high in carbs, their body produces glucose and insulin. Since, glucose is the simplest molecule for the body to convert and use as energy, it is chosen over any other energy source. Insulin is produced to break down the glucose in the bloodstream. Since glucose is used as a primary energy source, fats are not required and are thus stored. By reducing the carb intake, such as in keto diet, the body is induced into the state of ketosis. Ketosis is a natural process which the body initiates to help it survive when food intake is low. In this state, the body breaks down the fats in the liver to produce ketones.
The main aim of a keto diet is to force the body into this metabolic state. But this state is not achieved through starvation of calories, but rather through starvation of carbohydrates. Human body is extremely adaptive to what is put into it. When it is overload with fats and starved of carbohydrates, it begins to burn ketones as the primary energy source. Optimal ketone levels offer multiple health, physical, weight loss and mental performance benefits.
What are the Benefits of a Ketogenic Diet Plan?
Right from weight loss, to increased energy levels, to therapeutic medical applications; there are many benefits of following a keto diet plan. Most people can safely benefit from eating a low-carb and high-fat diet. Ketogenic diet helps to:
Keto Diet Plan Supports Weight Loss: Since ketogenic diet basically uses the body fat as an energy source, its weight loss benefits are evident. The insulin levels greatly drop in this diet, turning the body into a fat burning machine. Compared to low-fat and high-carb diets, the keto diet has shown better results in the long term too.
Benefits of Keto Diet Plan in Increases Energy & Normalizes Appetite: By providing their body with a better and more reliable energy source, one can feel more energized during the day. Fat has proven to be the most effective molecule to burn as fuel. Also, fat is naturally more satisfying and leaves one feeling fuller for long and keto diet plan is more in fats and less in carbs.
Keto Diet Plan is Beneficial in Boosting Insulin Resistance: Unmanaged insulin resistance can cause type 2 diabetes. Research shows that ketogenic diet can help to lower insulin levels to healthy ranges. Even athletes on Keto Diet Plan can benefit from insulin optimization simply by adding more of foods high in omega-3 fatty acids to their diet.
Keto Diet Plan Regulates Blood Sugar: It is due to the types of foods which are eaten during Keto Diet Plan that the blood sugar levels decreases naturally. This makes ketogenic diet a very beneficial approach for managing and preventing diabetes.
Keto Diet Plan Improves Mental Focus: The ketogenic diet plan is specifically used by many people for increasing their mental performance. Ketones are an excellent fuel source for the brain. When the carb intake is lowered, blood sugar levels get controlled automatically. Hence; Keto Diet Plan leads to better focus and concentration.
Benefits of Keto Diet Plan in Treating Epilepsy: The ketogenic diet has been used to treat epilepsy, successfully. Keto is one of the most commonly used therapies for children suffering from uncontrolled epilepsy. Even adults with epilepsy can be treated with Keto Diet Plan. The main benefit of the Keto Diet Plan in epilepsy is that it allows the use of fewer medications while still offering excellent control over the disease.
Keto Diet Plan Maintains Optimal Cholesterol & Blood Pressure Levels: A keto diet is also known to improve cholesterol and triglyceride levels and thus decreases the formation of arterial build-up. Compared to low fat diets, high fat- low carb diets significantly increase HDL and decrease LDL particle concentration in the body. The latter also improves blood pressure more effectively than other diets. Certain blood pressure issues are linked with excess weight. Since, Keto Diet Plan tends to cause weight loss, it is all the more useful in combating the problems of high blood pressure and obesity.
Keto Diet Plan Relieves Acne: Skin improvements are a common effect of ketogenic diet. Since high carb consumption is linked to increase in acne, ketogenic diet can help to get rid of this common skin problem. A decrease in lesions and skin inflammation is also experienced when switching to a Keto Diet Plan.
What Types of Foods Does a Keto Diet Plan Consist of?
Before starting with Keto Diet Plan, it is best to do some advance planning. The choice of food for ketogenic diet depends on the pace at which one wants to attain the ketogenic state. The more restrictive one is on carbohydrates, i.e. less than 15 g per day, the faster they are likely to enter ketosis. Grains like corn, wheat, cereal and rice should not be consumed when on a Keto Diet Plan. Even fruits like banana, apple and orange, and tubers like yam and potato should be avoided in Keto Diet Plan. The consumption of sugar in the form of honey, maple syrup, or agave should be limited when following a Keto Diet Plan. More of green leafy vegetables, broccoli, cauliflower, avocado, low glycemic impact berries like raspberries and black berries, nuts and seeds like walnut and sunflower seeds, eggs, fish, and meats like beef, lamb and poultry, should be eaten during a Keto Diet. The intake of high fat dairy products like full fat cream, hard cheese, butter, and full fat milk should also be increased when following a Keto Diet Plan. Low carb sweeteners like stevia, monk fruit and erythritol, and saturated fats like coconut oil and high fat salad dressings can also be consumed in Keto Diet.
The Best Way To Follow A Keto Diet Plan Is……………
It should always be remembered that Keto Diet is high in fat, moderate in protein, and extremely low in carbs. The ideal nutrient intake in a Keto Diet Plan should be around 70% fats, 25% protein, and 5% carbohydrate. It is recommended to consume anywhere between 20-30 g of net carbs for everyday dieting. The lower one keeps their carbohydrate intake and glucose levels, the better the overall results are likely to be of a Keto Diet Plan. When doing keto diet plan for weight loss, it is best to keep track of both, the total carbs and net carbs. Net carbs is the total dietary carbohydrates, minus the total fiber. It is best to keep the total carbs below 35g and net carbs below 25g. Protein should always be consumed as per need, and fats should be used to fill in for the remaining calories. Ones who keep feeling hungry throughout the day can snack on seeds, nuts and cheeses to curb their appetite.
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