What is Keto diet and what are the healthy foods to eat on a ketogenic diet?: The ketogenic diet is a diet plan in which an individual eats fats in great amount, protein in sufficient amounts as well as carbohydrates in very less quantity. Ketogenic diet is also known as the Keto diet or KD The diet and these days, it is being followed by a lot of people. This diet plan can cause enormous falls in blood-sugar and insulin levels and has added various health benefits.
One of the most instant and intense benefits of the Ketogenic diet is that it helps in reducing extra body fat. It is very satisfying and typically does not involve calorie counting. The diet is an active weight loss method that’s well-supported by proof.
As per to a study ‘Long-term effects of a Ketogenic diet in obese patients’ which was published by National Center for Biotechnology Information (NCBI) stated that it is safe and harmless to use a Ketogenic diet for a longer period of time than earlier verified.
Under usual and common conditions, our body gets its energy source from the carbohydrates, proteins and fat existing in the diet we intake. But in a circumstance when carbohydrates source is cut off (atypical of Keto diet), the body rapidly uses the accessible carbohydrate reserves.
Once these small stores are exhausted, the body is left with no choice but to look for another source to develop energy, clarifies Dr. Manjari Chandra, consultant, functional nutrition, Daivam Wellness.
When the glucose levels remain falling and sufficient glucose is not made endogenously, the body begins the procedure of Ketogenesis to create Ketone bodies. These bodies are glucose substitutes and provide the body with the desired energy. For the duration of the process, the blood glucose levels are too low. In the meantime discharge of insulin is also low, it considerably decreases stimulus for glucose and fat storage, she adds.
Foods to Eat on a Ketogenic Diet
Here is the list of healthy foods to eat on a ketogenic diet:
- Low-Carb Vegetables
- Meat and Poultry
- Nuts and Seeds
- Coconut Oil
- Plain Greek Yogurt and Cottage Cheese
- Unsweetened Coffee and Tea
- Dark Chocolate and Cocoa Powder
- Olive Oil
- Butter and Cream
Stop in-taking more when you are already full.
You have to eat two to three times a day.
Use 3-4 tablespoons of fat at every single meal time.
In the morning do use your muscles, stretching, move around for a bit, or hold a squat position.
Take in vegetables in each meal, it is advised to avoid vegetables that are high on carbs.
Mix up the fats you’re consuming. Think of ghee, olive oil and avocado oil to use.
Don’t test your blood glucose and ketone levels more than two times a day. There’s no necessity and those strips are costly too.
Don’t wait till you feel like drinking water, Drink plenty of water.
Don’t forget your salt. It’s no worthy placing out a spoonful away and not observing a track of it.
Don’t fail to recall taking your supplements.