Benefits Of Keto Diet-How To Follow Keto Diet For Best Results

Do you want to get rid of stubborn abdominal and visceral fat? Want to get in the best shape and redefine your workout performance? If your answers are in the affirmative, it's time for you to know more about ketogenic diet and the benefits of keto diet.

Ketogenic diet (also referred to as keto diet, low carb high fat [LCHF], and low carb diet) is a diet plan that emphasizes on foods rich in healthy fats, adequate proteins, and very few carbohydrates. The primary goal of a keto diet is to get more calories from fats instead of getting them from carbohydrates.

What Is A Ketogenic Diet?

The ketogenic diet is a low carb, high fat diet that involves dramatic reductions in the intake of carbohydrates and replacing it with fat to put the body into a metabolic state known as ketosis. This change makes the body more efficient at burning fat for energy. This also turns fat into ketones in the liver that can supply energy for the brain. In addition to these advantages, ketogenic diet can also stimulate significant reductions in insulin and blood sugar levels.

Different Types Of Ketogenic Diets

There are many versions of ketogenic diets, such as:

High protein ketogenic diet: This diet plan includes more protein and the ratio is usually 60 percent fat, 35 percent protein, and 5 percent carbohydrates.

Standard ketogenic diet (SKD): This ketogenic diet plan involves very low carbohydrates, moderate protein, and high fat and the ratio usually is 70 percent fat, 20 percent protein, and only 10 percent carbohydrates.

Cyclical ketogenic diet (CKD): This ketogenic diet plan involves periods of higher carbohydrates refeeds, like 5 ketogenic days followed by 2 high carbohydrates days.

Targeted ketogenic diet (TKD): This ketogenic diet plan involves helps you add carbohydrates around intense workouts, cardio sessions, or strength training.

How does Keto Diet Work?

The body runs out of fuel (blood sugar) it can utilize quickly when less than 50 grams of carbohydrates are consumed in a day. This makes the body start the process of breaking down fat and protein for energy, which results in loss of weight and body fat.

Benefits Of Keto Diet

A conscious effort is made under a keto diet plan to cut back on carbohydrates that are easy to digest (e.g., white bread, bakery items, soda, simple sugars, etc.).

Here are some advantages of a ketogenic diet:

Increases the good cholesterol: The ketogenic diet increases the level of HDL (High Density Lipoprotein) and helps in preventing heart diseases.

Regulates the bad cholesterol: High levels of LDL (Low Density Lipoprotein) are associated with an increased risk of heart complications. Consuming a low carb diet minimizes the LDL level that improves health of the heart.

Lowers the level of Triglycerides: Triglycerides are fat molecules that are associated with an increased risk of heart complications. A ketogenic diet is highly effective for reducing the levels of triglycerides.

Insulin Management: The ketogenic diet demonstrates unmatched efficacy to regulate the insulin levels and minimize the spikes of blood sugar levels. It is equally effective to lower subsequent crashing of the sugar levels. Therefore, a keto diet is considered the gold standard for the treatment of type 2 diabetes.

Controls appetite: When you start consuming fats in the ketogenic diet, your body will start making adjustments to burn down the fat for its requirements of energy. The consumption of foods rich in fat significantly curbs the requirement to overeat or snack frequently.

Rapid Weight Loss: You can experience massive and rapid weight loss with a keto diet as excess water weight is removed by a low-carb diet. Furthermore, the ketogenic diet reduces the insulin levels that prompts the kidneys to start removing excess sodium from the body. A ketogenic diet plan is highly useful to reduce cravings and preferences for sugary foods. It is also effective to help you feel full for longer.

Foods To Embrace

A ketogenic diet plan can include:

Salted butter

Olive oil

Cheese (Full-fat)/Cream cheese

Eggs (Whole eggs)

Grilled Chicken

Oysters, shrimp, and scallops

Coconut and avocado oils

Blueberries, raspberries, and blackberries

Herbs, garlic, vinegar, mustard, olives, Sea salt, pepper, salsa, and spices

Pork rinds

Fatty fish such as anchovies, sardines, mackerel, and salmon

Cashews, pumpkin seeds, almonds, and macadamia nuts

Spinach, lettuce, thyme, broccoli, bell peppers, cabbage, asparagus, and cauliflower



Foods To Avoid

Here is a list of foods to avoid on a ketogenic diet:

Fruit juice, soda, ice cream, candy, and smoothies

Kidney beans, lentils, and chickpeas

Carrots, parsnips, potatoes, and sweet potatoes

Rice, pasta, cereal, and wheat-based products

Processed vegetable oils and mayonnaise

Beer, wine, liquor, and mixed drinks

Syrups, puddings, sweeteners, desserts, and sugar-free candies

Honey mustard, teriyaki sauce, ketchup, and barbecue sauce

How to follow keto diet?

It is important for you to eliminate Carbohydrates, Refined Sugars, Artificial Foods, and Processed Foods from your diet. To get started, you need to eliminate processed carbohydrates and refined sugars (such as bread, pasta, alcohol, sweets, sugary drinks, energy bars, cereals, etc.).

You should stick to the keto diet plan and follow a healthy and active lifestyle. This includes staying hydrated, eliminating stress, regular exercise, and getting enough sleep.

Familiarize yourself with food labels and check the grams of carbs, fat, and fiber to find out how your favorite foods fit into your daily diet.

Plan out your meals in advance.

Consider bringing your own food when you are visiting family and friends.

If you are short on time, consider healthy frozen keto meals.

You should upgrade the quality of nutrients by consuming more of organic produce and anti-inflammatory fats as a source of high-value protein.

Since the body excrete more potassium into the urine with a ketogenic diet, it is important for you to include foods rich in potassium such as cooked spinach, bananas, cooked broccoli, and oranges.

Start reaping the benefits of ketogenic diet! The benefits of keto diet plans are countless and you surely cannot have any excuse not to get started with the ketogenic diet!

Hope you enjoyed the read!