Keto Diet Complete Information in Brief.

Keto Diet | A keto or ketogenic diet is a low-carb, high-fat diet that can help you burn fat without hunger more effectively. It has many benefits for weight loss, health and performance, as shown in over 50 studies. It’s also used and recommended by many doctors.

What Keto Means -The “keto” in a ketogenic diet comes from the fact that it allows the body to produce small fuel molecules called “ketones”. This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.

Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).

The liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain.

The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose… or ketones.

Who should NOT do a ketogenic diet- Diabetic Patients, High Blood pressure Patients, Breastfeeders.

Food to Eat- Meat, Fish and seafood, Eggs, Natural Fats, High Fat sauces, Vegetables growing above ground, High fat dairy, Nuts, Berries.

Drinks- Water, Coffee, Tea. (without sugar).

Food to avoid-Sugar, Starch, Beer, Fruits, Margarine, Banana, Cooked Rice, Chocolate, Bread, Patoto.

How much grams carbohydrates to take in a Day-
0-20 gms(Ketogenic)
20-50 gms(Moderate),
50-100 gms(Low).

Health Benefits of Keto Diet- Lose weight, Appetite Control, Control Blood Sugar, Reverse type 2 Diabetis, Enhances Mental Performance, Gives Energy, Relaxes Stomach, Increase Physical Endurance, Epilepsy, Reduces Acne, Decreases Heart Burns, Decrease possibility of Cardiac Arrest

Additional things taken into consideration-
Restrict Carbohydrates,
Restrict Proteins,
Eat enough food,
Avoid Snacks,
Exercise daily for atleast 30 mins,
Take enough Sleep.

Side effects of a keto diet-
When you suddenly switch your body’s metabolism from burning carbs (glucose) to fat and ketones you may have some side effects as your body gets used to its new fuel, especially during day 2-5.

Symptoms can include headache, Keto Breath, Constipation, tiredness, muscle fatigue, cramping and heart palpitations. These side effects are short-term for most people, and there are ways to minimize or cure them.

Another option to reduce potential side effects is to gradually decrease your consumption of carbs over a few weeks. But with a slower start you’ll likely not see as dramatic results or feel the positive benefits as strongly.

Therefore we recommend you stop sugar and starches all at once. You will likely lose a number of pounds within days. While much of the initial rapid weight loss is water weight (reduced swelling), it’s still a highly motivating and inspiring way to start your keto journey.

Final Word

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