The ketogenic diet is suggested by many doctors. A ketogenic or keto diet is higher-fat, low carb and adequate protein that can help you to shed the fat more efficiently. Keto diet has lots of advantages for weight loss, health and routine, as per studies. It can be very helpful to reduce hunger and cut down surplus body fat. The body will produce insulin and glucose due to intake of high carbs.
- Glucose means a molecule for your body to change and use as energy so that it will be selected over any other source of energy.
- Insulin is produced in the body to develop the glucose in the blood by taking it around the whole body.
While glucose is the primary energy source, your fats are stored because they are not needed. The body will be using the glucose as a primary form of energy on a normal high carb diet. By decreasing the carbs intake, the body will get into a state called Ketosis.
Ketosis is a natural process which helps the body to survive when your food intake is very low. During this stage, the body produces ketones, which is the result of the crash of fats in the liver.
The main purpose of the keto diet is to compel your body into the state of metabolism.
A keto diet usually restricts the carbs to 25-50 grams daily. Though this may appear very difficult, many of the healthy foods can easily fit in a keto diet.
Listed below some healthy foods you may eat on a ketogenic diet:
Fish and seafood
Keto-friendly food includes fish and shellfish. Fish such as Salmon rich in vitamin B, selenium and potassium, however almost carb-free. Though, different types of shellfish carry different carbs. For example, some shellfish contains carb and some types shellfish like shrimp and most crabs contain no carbs. Despite the fact, the ketogenic diet still contains shellfish.
Salmon, mackerel and other fatty fish contains omega-3 fats which help in reducing the insulin level and increase the sensitivity of insulin in fatty people. Ketogenic diet aspires to eat at least two servings of seafood in a week.
Summary– There are lots of seafood which are low in carbs or carb-free. Fish is the main source of vitamins, minerals and omega-3.
Low carb vegetables
Non –starchy vegetables are high in vitamin C and minerals, but it contains very low carbs and calories. Vegetables are rich in fibre, which your body does not breakdown and absorb like other carbs. Consumption of one
serving of starchy vegetables such as yams, potatoes or beets might place you over your entire carb bound for the day. It is better to replace higher carb food with low carb vegetables.
Summary– The range of net carb is from 1-8 grams per bowl in non-starchy vegetables. Low carb vegetables are full of nutrients which may help to decrease the risk of any type of disease.
Eggs are the most healthy and nutritious food. It contains very low carb and less protein. Eggs are the perfect food for a keto diet. It helps in maintaining blood sugar level by lowering the calorie intake. It is suggested to egg the whole egg because most of the egg’s nutrients are present in the yolk. Eggs reduce the risk of heart diseases.
Summary– Eggs can help you to keep full for hours as it contains less than 1 gram of carb. They may help to reduce the problems related to eyes and heart as they are rich in nutrients.
Meat and poultry
The ketogenic diet includes meat and poultry. Fresh meat and poultry are rich in vitamin B, minerals, potassium, zinc but do not contain any carbs. Meat is a rich source of protein which helps protect muscle mass with low carb diet.
Summary– Meat and poultry contains no carbs and contains high-quality protein and nutrients. The highest choice for keto diet is grass-fed meat.
Coconut oil is suitable for the ketogenic diet because of its unique properties. Coconut oil increases the ketone level in people suffering from Alzheimer’s disease, nervous system breakdown or any type of brain disorders. Coconut oil helps in lose weight and belly fat. So it is very necessary to include coconut oil to your diet.
Summary- Coconut oil is rich in MCT(medium-chain triglycerides) which increase ketone level. It also boosts metabolism and encourages the weight to lose and belly fat.
To achieve the desired weight loss, to control the blood sugar and many more health goals, you should follow the ketogenic diet.