What is Keto Diet?
The “keto” word in a keto diet means a diet which results in less production “Ketones” which are fuel molecules of a human body.
This is an alternative fuel for the body which is used when blood sugar or glucose levels are supplied less.
How are Ketones produced?
If you intake very few carbohydrates which are quickly broken down into blood sugar and moderate amounts of protein, this produces Ketones.
NOTE – Excess protein can also be converted to blood sugar, therefore it should be consumed in moderate amounts.
Ketones are produced in the liver, and from stored fat which is then used as fuel for the full body. Our brain is the hungriest organ which can consume lots of energy every day, so it can’t run on fat directly. It needs glucose or ketones.
When you follow a ketogenic diet, your entire body runs on fuel supply only on fat. This results in low insulin levels, and fast fat burning process. This diet helps a lot in making easier for your body to burn fat. This is most beneficial for you if you want to lose weight.
You might be thinking that if you want to lose weight, then you can do fasting. But, this keto diet will help you lose weight without doing fasting. Plus, you cannot fast forever.
Who should NOT follow a ketogenic diet?
A keto diet is normally very safe, but there are three groups who cannot follow this diet and these are –
- People who are taking medication for diabetes
- People who are taking medication for high blood pressure
- Women who are pregnant, breastfeeding, or want to have a baby.
What to eat on a keto diet?
In a keto diet, food should be high in fat, moderate in protein (as excess protein will form blood sugar), and low in carbohydrates.
So, our body gets energy from –
- 5% from carbohydrates
- 15-25% from protein
- 75% from fat
Here are few lists of ketogenic diet food written on the basis of numbers are net carbs per 100 grams. To reach ketosis, you need to avoid eating too many carbs i.e. 20 grams per day of net carbs, you can start up to 50 grams. The fewer carbs, the more effective it is.
You can count carbs, and to help you in this we have a list –
- Butter – 0
- Olive oil – 0
- Meat – 0
- Sea Food – 0
- Eggs – 1
- Cheese – 1
- Vegetables which grow above ground – 1
Click to know about related articles –
How to get into ketosis?
What to eat on a Keto diet?
How to know you’re in ketosis?
Side Effects of Keto Diets
Try to avoid
You should avoid foods containing a lot of carbs, sugar, and starch when you are on a keto diet. Here’s the list made according to the numbers are grams of net carbs per 100 grams –
- Banana Fruit – 7-20
- Beer – 13
- Potatoes – 17
- Cooked rice – 28
- Cooked pasta – 29
- White bread – 46
- Donut – 49
- Soda juice
- Chocolate – 60-70
Avoid all sugary foods and beverages. You can drink water, black tea, or black coffee but with no sugar. You can add a small amount of milk or cream in your coffee or tea but don’t take cafe latte. The occasional glass of red wine is fine too.
Author: Hiten Patil
Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well