What is a Keto diet?
Keto diet or Ketogenic diet is a low carb and high-fat diet which has many beneficial effects on the body against diabetes, epilepsy, and it helps to lose weight.
This diet consists of low carbs with a moderate level of protein and high fat, your body burns carbs for energy but when you take a low carbs diet, your body goes into a metabolic state called Ketosis. In this state, your body burns fats instead of carbs to fulfill the energy requirements of your body.
So, In general, a Keto diet limits carbs to 5% – 10% per day of your required calories (approximately 40 grams of carbs for a person who takes 2,000 calories per day) and the remaining calories come from proteins and fats.
Foods you can eat in Ketogenic diet
Anything that is low in carbs and high in fats and has a moderate amount of protein can be considered as a keto-friendly food. That means you can include these foods:
- Seafood: Fishes like salmon, tuna or shellfish are rich in fats which are being considered as keto-friendly foods.
- Meat and Poultry: Fresh meat and poultry contain zero carbs and are rich in vitamins and minerals, a good source of protein and also meats are high in fats.
- Vegetables: You can include vegetables like cauliflower, cabbage, broccoli, you can use vegetables to full your appetite while eating the minimum amount of carbs from veggies.
- Natural fat Sauces: It might sound odd that you can add butter, coconut oils, garlic butter and olive oils in your diet, and plenty of amounts as they are a good source of natural fats. Just go ahead and pour plenty of olive oil in your salad!
- High-fat dairy products: Almost all types of cheese are low in fats, so go for them, also cheese is also a decent source of protein. You can also have butter and whipped cream which are high in fats.
Foods that you should avoid in Ketogenic diet
- Grains: Grains are high in carbs which are not ideal for this diet, hence they should be avoided.
- Beans: Beans are high in protein and carbs and have moderate to a low amount of fats, these are also not recommended. Beans like black beans, kidney beans, soybeans, peas, chickpeas, lentils should be avoided.
- Low-fat dairy products: These include skimmed or fat-free milk, as milk is high in lactose. Lactose is a milk sugar that affects blood glucose levels just like normal sugars do, It is better to avoid these products while following a keto diet.
- Soft drinks and diet sodas: It is pretty obvious that you should avoid having sodas or cold drinks even if you’re not on a keto diet, at least you can try to minimize there consumption because they contain very high amounts of sugar, in different forms (fructose, sweetener, etc), while in keto diet you should completely avoid these beverages as they have carbs almost equal to total carbs for a week.
- Some more food items you should avoid: Alcohol, some oils (sunflower oil, soyabean oil), sweets and chocolates, Ketchup, smoothies, tea, and coffee, etc.
Side Effects of Keto diet
Until now, you have seen what is a keto diet, how it works and what you should eat while following, but don’t jump straight and start your keto right away. There are some benefits of it but also have some side effects as the researches say, as keto isn’t meant for everyone because we all have different bodies, it might suit someone but some might find it unhealthy for them. Here are some common side effects:
- Keto flu: It’s a sickness some people feel after starting a keto, it happens because your body starts to adapt to low carb state. Everything goes as in keto diet but you just don’t feel good.
- Weight Cycling: Keto diet can lead to weight cycling, as people have difficulty staying on a strict diet.
- Other Side effects: Some other side effects includes fatigue, bad breath, diarrhea, reduced athletic performance, sleeping issues.
You need to understand the concept of a Keto diet, you should know that it is a short term diet (last for a few weeks) and it is considered ‘Unhealthy’ if followed for a longer time. You should first test that how your body is gonna react if you don’t feel good after the following keto, avoid it, look for alternatives, try to follow a simple diet which can reduce weight (Click here to know more about other tips to reduce weight). And if it suits your body, remember not to follow it more than 2 to 3 weeks, a few weeks are more than enough for a keto diet.