Keto is a latest healthy and very effective weight loss trend in nowadays. It also is known as very low carb diet or No carb diet where we have to consume fats as our primary energy source and completely eliminate carb from our diet. When we consume high fat and low carb diet then our body produces ketones in the liver for required body energy and that’s why people and doctor called it keto diet. It has few other names also such as ketogenic diet, No carb high-fat diet, LCHF (Low carbs high-fat diet) etc.
What happens in the body while you are running on carbs?
Well, when we are on high carbs which usually every one using as daily foods, our body produces glucose and insulin.
- Glucose is the main energy source of our body while we are on carbs. It’s the easiest molecule which our body can convert very quickly into energy so our body always chooses carbs as primary energy source compares to any other.
- Insulin is a hormone which produced by our body to process that glucose in our blood so it can circulate around the body.
Now while your body running on carbs as primary energy so the body doesn’t need to use our stored fat within our body. Even with high carbs diet we will get more fat and gain weight cause carbs convert into energy very quickly therefore extra energy stored in our fat cells for an emergency.
By cut carbs completely your body start producing ketones and this states called ketosis. In ketosis, our body initiates to break down fats in the liver and produce ketones which is now primary energy source of our body.
Our body is an amazing machine and very adaptive whatever we loaded into it. Start loaded with extra fat and cut the carbs from our diet will give signals to our body that now there is no glucose for fuel so run on ketones produces from fats burning. So, in short, we are making our body a fat burning machine with starvation of carbs.
There are lots of myths that keto diet are not healthy but in reality, ketones have great health benefits including weight loss and mental performance.
Major Benefits of Keto Diet
- Weight Loss
As mentioned about in ketosis states our body uses only fat for energy source doesn’t matter if fat comes from outside of the body or already stored fat within the body. When the body starts eating its own fat so the result is a quick fat loss since our body converts now into a fat burning machine. Even it is proven that keto diet gives better results than other low-fat diet or GM diet.
- Control blood sugar
Carb is the main macro which boosts sugar levels in our bloodstream while other hand fat keeps our blood sugar levels way low. So in ketosis it’s very easy to manage our blood sugar level effectively. Even keto diet is very effective for pre-diabetic or Type II diabetic people.
- Mental Focus
The ketogenic diet also uses for increasing mental focus since studies show that ketones are the best fuel for our brain. Our blood sugar levels don’t spike while we taking high fat and low or no carb diet which improves our mental concentration and focus.
- More energy and less hunger
If we see calories in fats and carbs which are 4 calories in 1 gram carb and 9 calories in 1 gram fat so we can see fats carried more than the double energy of carb of the same weight. It’s clear that fats are the most effective power source for our body.
While we are on carbs whenever our body’s glucose level gets down then we feel low in energy and our brain tells us to grab some carbs from outside of the body. In keto diet, our body runs on fats so whenever our body needs energy it just break down some fats from our own body and convert into ketones for energy. So we don’t feel hunger cause we don’t need to take anything outside of the body and we feel energetic always throughout the day.
- Cholesterol & Blood Pressure
There is one of the myths about keto is that while ketosis our cholesterol level increases but reality are different. Keto diet uses our body fat for energy source and body uses bad cholesterol only for the energy source which is LDL and preserves good cholesterol which is HDL. In result dramatic decrease in LDL and increase in HDL compared to low-fat diets. Also, many studies show that if we cut the carbs or limit it very low in diet then our blood pressure will improve. Excess body weight also is one of the main reason for blood pressure which we can reduce with keto diet easily.
One of the great benefit of Ketogenic diet is an improvement in skin quality. Studies show a significant drop in skin inflammation while keto diet. Few more studies show relationship between high carb eating pattern with increased acne. Either way keto diet will be beneficial in acne problem in long run.
What to eat in Keto Diet
The ketogenic diet is something where you have to think and planning ahead for all your meals. First of all you have to strict your carbohydrates less than 20 grams per day. The more you strict on carbs the faster you will enter into ketosis.
These 20 grams of daily carbs should come from green veggies and dairy only. No Sugar or refined carbs, No starch or sweet fruits. Few fruits are allowed in keto diet like avocado, berries etc but in moderation only.
Do Not Eat in Keto
- Grains – corn, wheat, rice, cereal, beans, etc.
- Fruit – mango, apples, bananas and any sweet fruits
- Tubers – yams, potato, sweet potato, etc.
- Sugar – agave , honey, maple syrup, etc.
Should Eat in Keto
- Meats – goat, beef, fish, lamb, chicken, eggs, etc.
- Leafy Greens – kale, spinach, etc.
- Above ground vegetables – cabbage, cauliflower, broccoli, etc.
- High Fat Dairy – full-fat cream, cheeses, butter, clarified butter, etc.
- Nuts and seeds – flax seeds, sunflower seeds, walnuts etc.
- Avocado and blackberries, raspberries, blackberries, etc.
- Other healthy fats –olive oil, high-fat salad dressing, coconut oil, saturated fats, seed oil, etc.