Overweight and obesity have been recognized as a chronical disease that has become a globally biggest health issue. The report shows that over 1.9 billion adults have been considered overweight. It means, around half of the population has been affected by obesity. In the US, more than 50 million people get affected by metabolic syndrome.
To combat this issue, people are pursuing many different kinds of diet plans, and a ketogenic diet is one of them. The ketogenic diet is a well-supportive diet plan and has been proven by science.
Today I am going to explain about ketogenic diet that helps you know more about it.
What is a Ketogenic Diet?
Ketogenic Diet is a low carb diet plan which turns your body into ketosis to eliminate stored fat. The diet brings down the insulin (fat storing hormone), that will make you feel the difference of an optimal body. Ketogenic Diet offers plenty of advantages such as to fix the problems of epilepsy, type 2 diabetes, normalize blood pressures, and many more. When you start following this diet, you have to maintain the distance from crab and sugar. To get in ketosis, you should consume 70% fats, 25%protein, and 5% carbs.
What should I eat or should I not?
To follow a keto diet, you need to have a plan ahead like what are going to eat, how days will look like during the time. Here I have written down little notes for you so that you can keep in mind what food best for you or whatnot
Do not dare to eat
Grains – Wheat, corn, rice, cereal, etc
Sugar – honey, maple syrup, etc
Fruit – apples, orange, bananas, etc
Tubers – Potato yams
People should eat these foods while following a Ketogenic diet such as
Meats – fish, beef, lamb, eggs
Leafy – spinach and kale
Some medium-fat – coconut oils, erythritol, monk fruit, and many others
Nuts and Seeds – sunflower seeds, macadamias, and walnuts
Low carb vegetable – broccoli, cauliflower, and many others
How does it work?
In general, our body consumes energy from glucose. That means, your fats are not needed to be used, in the end, fat gets stored in our body. However, now we are being on a keto diet, it allows our body to eliminate fat instead of a carb. In such kind of condition, our body creates ketones in the liver. It is basically the fuel that can be used as energy. The process begins under ketosis. It is a process that helps our body to survive when we have low food intake. To consume energy from Triglycerides (fat), stored fat gets broke down in the liver.
What are the benefits?
Following the Ketogenic diet will give you numerous benefits that may surprise you.
- Avoiding carbs will reduce your appetite and calorie intake.
- The ketogenic diet allows your body to lose abdominal fat
- Low carb diet enhances the good level of cholesterol High-density levels (HDL).
- Eliminate Blood sugar and insulin levels in the bloodstream.
- It may improve lower blood pressure.
- The Ketogenic diet will reverse all key symptoms of metabolic syndrome.
- Some studies have shown that Ketones increase mental focus