KETO DIET EXPLAINED

HOW THE KETO DIET HELPS WEIGHT LOSS

Posted by Samreen Saleem

How Keto Diet Helps for Weight Loss | Keto Diet Explained | Keto Diet Benefits |Keto Vegetarian Diet | Keto-Friendly Fruits

KETO DIET FOODS:

The KETO Diet is very popular in weight loss trends 2019-2020. It’s a very helpful diet plan to reduce excess weight. However, it’s a high-fat and protein-resistant diet. A common query arises: How does the Keto diet help weight loss?

KETO diet is a low-carb, high fats & moderate-protein diet that helps to improve diabetes type 2. In early ages, the Keto diet was used for the treatment of Epilepsy. But now, at this age, KETO diet foods are highly recommended for weight loss, health, and fitness.

KETO DIET EXPLAINED:

The KETO Diet or KETOGENIC Diet helps promote KETOSIS which burns fat into the human body and consumes this fat as energy. It lowers the level of carbohydrates, reduces inflammation, controls blood glucose levels, and burns fats rapidly.

Ketosis is a metabolic state in which the human body creates the primary source of energy from fats instead of Glucose or Glycogen.

Keto diet plans contain a high-fat and low-carb diet that produces more fat in the body but decreases the amount of intake of carbohydrates or glucose in the body. As a result, the body starts to take fats as a source of energy and burn available fats into the body much faster to produce more energy. The human body starts to reduce excess fats and promote weight loss.

When the body burns fat for energy, it produces Ketones. Ketones are the fuel required by the metabolic state of Ketosis. Ketones and glycogen are the primary sources of fuel energy needed by the human body.

The KETO Diet reduces carb intake, resulting in a decreased level of glycogen in the body and lowering the level of blood glucose and insulin, which helps control diabetes.

BENEFITS OF KETO DIET:

1. The keto diet or ketogenic diet burns fat faster, reducing cholesterol and blood sugar levels, and is highly effective in reducing the risks of heart diseases.
2. Lower levels of blood sugar & insulin are highly effective for reducing risks of skin diseases like Acne, pimples & blemishes.
3. The Keto diet is very effective for diabetes patients. It reduces carb intake, lowers blood glucose levels, and controls the sensitivity of insulin.
4. The Keto diet helps to control medication dependency.
5. A Keto diet is very effective for weight loss. It reduces carbohydrate levels and burns fat faster, and it is highly recommended for reducing excess weight.

KETO VEGETARIAN DIET:

Keto vegetarian diets or keto vegetables are lower in carbs and usually include above-ground vegetables, but all low-carb vegetables are not Keto vegetables. Low-carb vegetables, bitter or mild-flavored, leafy, and green vegetables are considered Keto Vegetables.

It’s very hard to take green, leafy, and a little sour-tasting vegetables all the time, but a Keto vegetarian diet consists of such vegetables. Underground vegetables are called bulbs, and they are rich sources of carbs like potatoes, beetroots, carrots, and sweet potatoes. They are not included in the Keto diet chart.

The most recommended Keto Vegetarian diet or Keto vegetables are:

1. Cabbage

2. Spinach

3. Cucumber

4. Cauliflower

5. Broccoli

6. Asparagus

7. Green Beans

8. Lettuce

9. Kale

10. Olives

11. Eggplants

KETO-FRIENDLY FRUITS:

The Keto diet is a low-carb diet & the fruits are naturally sweet taste.

So, it’s really hard to find fruits that are low-carb diet fruits. Here are some of the lists of low-carb fruits that can be included in the list of Keto-friendly fruits;

1. Strawberries

2. Raspberries

3. Blackberries

4. Blueberries

5. Cranberries

6. Plum

7. Cherries

8. Clementines

9. Kiwi

10. Peach

However, all the berries have little sweet taste but are included in the low-carb diet fruits list. Beware of berries intake as a regular diet and only take a few berries for a routine diet because a rich number of berries routine intake can increase glucose levels in the blood. It is risky for diabetes patients as well as calorie deficit for weight loss.

HOW TO USE KETO DIET FOR WEIGHT LOSS:

The most common idea about Keto diet intake is “don’t count calories & don’t need to calculate the composition and quality of daily diet on Keto Diet plan.” But this idea is entirely wrong, and people very often make this mistake on the Keto diet and at last they claim the Keto diet is not effective for them.

Here are a few things to be concerned very carefully when you are on a Keto diet or Ketogenic diet:

1. Consider sweeteners because usually, these sweeteners can increase the sugar level in your blood.

2. Carefully intake the natural sweeteners like fruits, honey & dairy products. Calculate the carbs into fruits & dairy products before intake on the Keto diet plan.

3. A keto diet can produce dehydration, so increasing daily water intake reduces the risks of dehydration.

4. Count your daily calorie intake on the Keto diet plan. Calories can be hidden in the food and can’t be counted easily. These hidden calories can reduce the effectiveness of the Keto diet for weight loss.

5. Avoid Fast food, junk food & processed foods because the calories in these foods should not be calculated and are dangerous for health.

6. Calculate your carbs intake on a daily diet that is not easily calculated. Carbs not counted can be dangerous for health & promote negative effects on Keto diet plans.

7. Fasting is another process for weight loss. When a person is on a Keto diet, fasting can help to reduce excess weight rapidly. Be aware of fasting vs. starving. If you put your body into a starving mood, then your metabolism will be disturbed, and you will suffer from indigestion, constipation, and upset stomach problems.

FINAL WORD:

Keto Diet or Ketogenic diet is not suitable for everyone. Athletes & sportsmen can’t resist the KETO diet because they need to build a highly muscular body. Vegans or Vegetarian people also can’t accept the KETOGENIC diet plan because it entirely consists of Meat, Beef, Pork, Chicken, Turkey, Fish, Prawns, and Eggs, which are not acceptable for the vegetarian or vegan dietary food plan.

The KETO diet has amazing effects on diabetic people. It reduces cholesterol and inflammation. People need to burn extra fats for weight loss, strictly follow the KETO diet rules, stick to them, and have beautiful effects within one week.

References: https://www.hsph.harvard.edu/nutritionsource/

https://www.diabetes.co.uk/