KETO : A HEALTHY LIVING
3 September 2020
Everyone in and around us are so conscious now-a-days to stay fit and healthy. There are many ways to reduce weight and stay healthy but , have you heard of the most efficient way the “ KETO DIET “ ?
Ketogenic diet popularly called the KETO DIET is a low-carb and high fat diet. This diet forces our body to burn fats rather than carbohydrates. Keto diet supplies body with very minimal carbohydrates which makes the liver convert the fat into fatty acids and ketone bodies replacing glucose as source of energy. The classic therapeutic ketogenic diet was developed for treatment of pediatric epilepsy in 1920’s. It contains a 4:1 ratio by weight of fat to combined proteins and carbohydrates. Most dietary fat is made of long-chain triglycerides (LCTs) but middle-chain triglycerides (MCTs) made from fatty acid with shorter carbon chains than LCTs are more ketogenic.
Keto suitable food : Seafood , Avocados , Cheese , Low carb and high fiber vegetables , Meat , Eggs , Nuts , Cottage cheese , Coconut oil , Olive oil .
Keto unsuitable food : Alcohol , Grains and starches , Beans or legumes , Sugary food , Sauces , Root vegetables , Processed foods .
Keto suitable beverages : Water , Sparkling water , Unsweetened coffee , Unsweetened green tea .
Example of keto diet for a day :
BREAKFAST – Mushroom Omelette
LUNCH – Bunless salmon burgers topped with pesto
SNACKS – Almonds and cheddar cheese
DINNER – Coconut Chicken Curry
Keto diet is very healthy and shows very good results to stay fit. It shows double impact than any other calorie diet. Keto diet shows benefits against epilepsy, diabetes, cancer, Alzheimer’s disease, headache. For any new adaptation our body shows some side effects , in this case the person feels low energy levels , nausea , more hunger , sleep issues. To reduce these issues have a low carb diet for first few weeks so that your body gets adapted to burn fat. Supplements should be taken to avoid dietary deficiency of many micronutrients. On one hand it is very an efficient way to reduce weight but if it used for a long period it can cause effects like stunted growth , bone fractures , kidney stones in children , constipation , dyslipidemia in adolescents and adults and dysmenorrhea in women. Considering the risk people who have kidney damage , risk of heart disease , pregnant and nursing women , type 1 diabetes , pre-existing liver or pancreatic condition people should avoid following this diet .
Following this diet for a short period with proper precautions reduces weight to a great extent and helps us stay fit and healthy.