Benefits of Keto Diet
Before we speak about the benefits and risks of a keto diet. It is important to know what keto stands for. So here is a short intro about what it entails -The word Keto is an abbreviation for Ketogenic, a form of diet that involves having low carbohydrates and high protein. It is popular for its application in weight loss programs. Now that you have a fair idea of what keto is, let’s pin down what you can look forward to if you do decide to take up the keto diet and what are some of the things you need to be wary about while on it. By the end of this read, our hope is you’ll consider yourself a keto guru.
As mentioned above, it is considered a good way of shedding extra pounds from your body and getting in shape. Now let’s delve into how a keto diet actually helps you do this. What happens is when you’re only having protein and very little/ to no carbs, your body eventually runs out of the source of energy it was used to till now i.e carbs, this typically takes 3 to 4 days. Once the stored carbs in your body are fully used up, the body seeks to break down the protein and fat that you have been consuming lately, for energy, this process is called ketosis. Once ketosis kicks in, you start experiencing weight loss. Keto boosts your metabolism and restricts hunger-stimulating responses. That way you feel your tummy is filled and get used to the food you supply that is without any carbs.
Protein And Nutrient-Rich Diet
An effective keto meal plan or keto diet plan includes an amalgamation of several items depending on your need and body type. However, there are a few common food sources that are bound to make it to almost any type of keto food list/keto diet meal plan. These are also called keto-friendly foods and they are Dairy items such as full-fat cheese, yogurt, and butter, (unless you are lactose-intolerant you can have these). Fishes packed with fat such as salmon, sardines, and mackerel, are also good sources of vitamins, minerals and omega-3s poultry, and meat
Low-carb vegetables also called keto vegetables such as leafy greens, avocados, tomatoes, mushrooms, peppers, asparagus, broccoli, cabbage, cauliflower, cucumber, green beans, eggplant, kale, olives, etc. Apart from this, there have been several keto-designed products for those who crave a few delights, fittingly called by some keto fast food. This includes – keto cookies, keto cereal, keto smoothies, medication pills called keto 360 slim for additional support for the diet, there are also restaurants/companies that have specialized keto meal delivery plans that send you customized keto meals based on your target weight loss and duration of the keto diet plan.
Promotes Heart Health
When a person is on a Ketogenic diet, they are obviously having some combination of the keto-friendly foods specified above as part of their keto diet meal plan. As you start from a keto diet for beginners, where you administer smaller quantities and little of those protein-rich keto foods to an advanced stage of keto complete, where you have a fully realized keto boosted diet, you are bound to improve your heart’s functioning by ridding out those excess levels of cholesterols from your bloodstream. This drop in the levels of bad cholesterol can reduce the chances of cardiovascular diseases.
Risks Of Keto Diet
For all the benefits that keto has, it also has a few side effects. A keto diet is generally prescribed and advised for smaller durations of time say 3 or 6 months. However, there are also some plans that last for longer, but those generally cause some difficulties and problems like excessive levels of protein in the blood causing constipation, low levels of sugar due to very less intake of carbs which is a feature of the diet, but carried through for longer periods can cause nausea, fatigue and reduced energy levels. There is also a segment of the population that should totally avoid being on a keto meal plan such as people with type-2 diabetes who are dependent on insulin, pregnant women, people with eating disorders such as PCOS and those suffering from kidney diseases. There is still a lot of research happening on the possible long-term ill effects of the keto diet. Needless to say, before considering taking up any diet be it Keto or any other, as a necessary note, you should consult a doctor or dietician and take their professional opinion on it.