This is the world filled with varieties of diets, such as a keto diet. Some of the trendy ones are high protein diets, low-carb diet plans, and weight- loss diets. Among all these, weight-loss programs are the ones that gain the most excellent attention. Some of the trendy and well-known diet plans are Atkins diets, South Beach diets, and Paleo diet plans. All these three belong to a keto diet or ketogenic diet category.
Keto Diet- Things You Should Know
There are many things that you should understand about keto diet plans. Most importantly, this is different from many other standard diet plans. The majority of the low-carb diets mainly focus on protein, but keto doesn’t. This plan always concentrates on fat. Fat is something that can offer you with over 90 per cent of daily calories. It should never be tried as an experiment. This is only meant for severe dieters who have extreme discipline in following diet plans.
Keto diet is best suitable for children in whom the frequency of epileptic seizures should be reduced. But meantime, this is also best suitable for weight-loss as well. But the only thing is, studies have shown the short term effects of a keto diet on weight loss. Long –term effects are not yet studied thoroughly.
How Does It Work?
When you are following a keto diet, the body is trained to use a different fuel for energy. Usually, the body relies on sugar sources such as glucose that is received from carbs. Carb sources can be fruits, vegetables, legumes, and grains. In the case of a keto diet, the body is trained to rely on ketone bodies. This is nothing but a fuel that is produced by the liver using stored fat.
For losing pounds of burning, fat can be the best way. But meantime, it is not easy to train the body to produce ketone bodies from the liver. The only way is for making the body deprive of carb sources. Hence you need to consider just 20-50 g carbs a day when you are following this.
It may take a few days so that you reach the state of ketosis. You should never overeat protein since it can easily interfere in ketosis.
What Do You Should Eat?
There is a high requirement for fat in this. Fat should be consumed with every meal. If you consider a 2000 calorie diet for yourself, then 40 g of carbs and 165 g of fat you should consume. Along with this, keep protein intake of 75 g. This is the standard ration, and exact may depend based on your unique needs.
Keto Diet And Its Risks
There are a lot of risks associated with this. Most importantly, this involves a high amount of saturated fat. But expert suggests that you should never consume over 7 per cent of saturated fat in a day. More than this, the keto diet is also associated with a high amount of bad LDL cholesterol. This is linked to heart issues.
Along with all these, you may experience nutrient deficiency, liver issues, and kidney problems when you follow this. Hence, this is never recommended to experiment with, and you need expert advice to follow this diet.