The ketogenic diet (also known as the keto diet) is a way of eating where you actively help your body burn the excess fat that it has already stored. In order to do that, the amount of carbohydrates that you consume per day is limited (to 20-25 g of net carbs/day), and fat and protein make up the rest of your caloric intake. When you limit the amount of carbs (ie. sugar), your body can no longer rely on carbohydrates for its energy needs and it no starches) that you are consuming, you enter a state called “nutritional ketosis”: your body can no longer rely on carbohydrates for its energy needs and it now burns the fat present.
Thanks to good science the ketogenic diet health benefits have been researched thoroughly and extensively and the results might surprise you.
Benefits of keto
Shed body fat: In the absence of carbs, your body will burn fat for fuel. Fat is the form of energy your body consumes in the Ketogenic diet.
Prevent Disease: This ‘Holy Diet’ has been used to treat various diseases including epilepsy. Another important benefit is that cancer cells cannot survive in a glucose-depleted environment.
Preserve Muscle: In a fat rich surrounding, the body will mostly will go after the fat before it goes after the muscle for fuel.
Ketosis is a process that the body does on an everyday basis, regardless of the number of carbs you eat. Ketones are formed in the liver, from fat. These serve as fuel for the body, including the brain. The brain relies on glucose or ketones as a source of fuel. Following a keto diet result in ketosis, without having to fast. Insulin levels are drastically reduced, and fat burning increases intensely.
What you should eat while on a keto diet
The lower the carbs, the more the diet is effective.
Food Net Carbs(gms)
Bell pepper 1-5
Olive oil 0
Meat & Sea foods 0
Foods to Avoid
Sugars - Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals.
Starch: Bread, pasta, rice, potatoes (including sweet potatoes), French fries, potato chips, porridge, muesli and even whole grain products.
Drinks to aid Ketosis
- Water is the best choice of drink, it can be flavoured
- Coffee/Tea no added sugar, little of milk is fine
A keto diet is not safe for:
- Diabetics on medication, insulin
- Person on blood pressure medication
- Lactating mothers
Keto diet, however, is based on a completely natural process and its effectiveness in weight loss, treating neurological diseases, preventing cancer, and other astonishing health benefits have been proven through numerous studies and research