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ALL YOU HAVE TO KNOW ABOUT KETOGENIC DIET.

 WHAT IS A KETO DIET??

A ketogenic diet includes low carbohydrates, moderate protein and high fats. In this diet the fats helps you burn of the excess fats present in the body and also by consuming high fats, the energy to the body will be getting from the fats itself.

When you consume high fats, moderate protein and low carbs, the reduction in intake of carbs put your body in a metabolic state called ketosis. where the excess fat present in the body and the fat which is consumed is used as the energy source

It is named ketogenic diet becacuse it produces small fuel molecules called ketones. This is an alternative fuel source which is used in place of glucose. As there will be low consumption of carbohydrates the fuel source will be switch to ketones.

So due to low consumption of carbohydrates the insulin level drops and the burning of fat in the body increases and it also helps in controlling sugar level  and will also help in losing weight.

To reach the state of ketosis it usually takes few days and then ketones are used as the fuel.



HOW MUCH TO EAT?

As the diet comprises of mainly fats so the proportion should be: 


The lower the carbs the faster the process of burning fat will occur. The maximum percentage of carbohydrates in a daily basis should be 20% and it should not go beyond that or else the diet will not work  as a ketogenic diet.

WHAT TO EAT?

The whole diet is mainly dependent on fats, so including cheese, butter, coconut oil, cocoa butter, lard, olive oil, cream etc have to be used for cooking food. Then foods such as poultry, fish, meat, paneer, can be eaten in the diet. Remember vegetables also have alot of carbohydrates present, so only leafy vegetables can eaten like spinach. 



Fruits are high in sugar so for the alternative berries and avocados can be eaten as it contains low carbohydrates. 

You can start your day by having black cofee or unsweetened tea and water as it contains no carbohydrates.



For the snacks you can have nuts and seeds but in limited proportion because it contains carbohydrates and excess amount will lead to high carbohydrate consumption.

By having more fats in the diet will make you full and will give you energy for the day to perform tasks. 


BENEFITS




Control blood sugar level- As there is low consumption of carbohydrates so it lowers blood sugar level and also reduces the uses of medications. From the studies it has also proved that keto diet helps in managing type-2 diabetes.

Weight loss- Keto diet is excellent in losing weight rapidly and it will also burn off excess fats present in the body and that to without hunger.

Increased energy and control hunger- Because of fats present in the diet at higher percentage you will feel full through out the day and low carbohydrates level will take the body in ketosis state and you will feel more energized.




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