A Beginner’s Guide to Ketogenic Diet
If there’s any hottest diet trending right now, then it’s the Ketogenic diet. In simple words, a keto or ketogenic diet is a high fat – low carbohydrate diet. It consists of 75% fat, 20% protein, and 5% carbohydrates. There are studies that have results both in favor and against keto diets. But going by the present scenario, “Keto-diet” has many proven benefits for weight loss, health, and performance, as millions of people have experienced it already.
What does keto mean?
The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.
Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar and only moderate amounts of protein (excess protein can also be converted to blood sugar).
Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose or ketones.
Let’s have a look at the Pros and Con’s of Ketogenic diet:
- Supports weight loss.
- Enhances satiety
- Lowers cholesterol
- Reduces risk for heart disease
- Lowers blood pressure
- Reduces insulin levels and insulin resistance
- Enhances mood, mental focus, and sleep
- Boosts energy levels.
- Requires an adaptation process
- Makes social gatherings harder
- Restricts you from certain food groups –No more candies, ice creams, donuts, bread, pasta, rice, etc.
Foods to eat on a Ketogenic Diet:
- 1. Seafood- Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free.
- Low-Carb Vegetables- Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.
- Coconut Oil – Coconut oil has unique properties that make it well suited to a ketogenic diet
- Olive Oil – Olive oil provides impressive benefits for your heart.
- Nuts and Seeds- Nuts and seeds are healthy, high-fat and low-carb foods
- Berries- Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception
For, ketogenic diet to work, it is extremely important to stick to it and be disciplined. Once you reach your goals, you can either keep eating keto (to maintain the effect), or you can try adding a bit more carbs. In the latter case, the effect of the keto diet will be slightly weaker, and you may or may not regain some weight.
If you completely revert to your old habits, you’ll slowly return to the weight and health situation you had before.
The ketogenic diet is an efficacious and relatively safe treatment of intractable seizures. Despite its long history, however, much remains unknown about the diet, including its mechanisms of action, the optimal protocol, and the full range of its applicability. Investigations of the diet are providing new insight into the mechanisms behind seizures and epilepsy itself, as well as possible new therapies.
Bottom Line –
Even after adding the food with nutrients in our diet, our body still doesn’t get enough of it. And that’s where supplementation comes in the picture. OneLife offers a wide range of Nutrition, Beauty and Wellness products, which includes vitamins & minerals and essential herbs & ingredients.