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A Detailed Guide To The Ketogenic Diet

keto diet

The Keto diet plan for weight loss is something that most people have heard about, in India. It is one of the best methods to get rid of excess weight while improving health. However, before we get into what to eat in the Keto diet or how to start the Keto diet, let us understand what the Keto diet really is. Research shows that the Keto diet plan is far superior compared to other often-recommended low-fat diets. One of the benefits of the Keto diet menu is that it is very filling and hence you won’t feel like you are starving. You can actually lose weight without keeping track of every bite you take or counting the calories of every food item.

What are ketones and ketosis– Ketosis is a metabolic state. It involves the body producing ketone bodies out of fat and using them for energy instead of carbs. Ketones are chemicals made in your liver, usually as a metabolic response to being in dietary ketosis.

What is a Keto Diet? – High fat, moderate protein and low carb diet.                  

Keto diet food pyramid

How does Ketosis work– The diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

Glucose levels fall– Lipase releases stored triglycerides— Fatty acids travel to the liver—energy

Difference between Ketosis and Ketoacidosis-

KETOSIS KETOACIDOSIS
Low level of ketones in the blood Extremely high level of ketones in the blood 
Normal process of the body Can turn the blood acidic, deadly if untreated 
Safe function of a low- carb, ketogenic diet  Occurs in diabetics who don’t take enough insulin or aren’t well, people who are starving, or alcoholics 
Foods to avoid in keto diet

What are the benefits of a Keto diet?

  • Protects brain function
  • Increases energy levels
  • Encourages weight loss
  • Protects against cancer
  • Decreases inflammation
  • Reduces risk of heart disease
  • Reduces risk of Type 2 Diabetes
Keto diet- what to eat

Pros & Cons of a Ketogenic diet:

Pros and cons of keto diet

How to test your Ketone levels-

Urine testing-

  • Urine strip indicates ketones by colour
  • Very affordable

Blood testing-

  • Glucose meter with blood test trip monitors ketones
  • Most accurate results

Breath testing-

  • Ketonix breath meter measures acetone on the breath
  • Most affordable option

The ketogenic diet can be an effective therapeutic diet. It is currently being researched for use in managing a variety of health conditions. But, implementing the diet incorrectly can have serious health consequences and may not be the best choice for achieving and maintaining general health.

The popularity of the Keto diet plan in India has made it possible to access a variety of recipes and meals to be available online, that can be customised to your own tastes and preferences. Ensure to have a balance of about 75% of fat, 20% of protein and less than 5% of carbohydrates.

By keeping this meal plan as a guide, go ahead and start your Keto diet now.

This blog is contributed by Fitnastic!

About Fitnastic: Fitnastic was founded in January 2020 with the aim to help individuals go through their fitness obstacles and transform them into stronger, fitter, and confident individuals. Rishi Nagar being the founder and Ojas Bhatt being the Co-Founder, believe in the ideology that exercise and nutrition are the utmost priority for healthy well-being.

At Fitnastic, they craft an individual’s well-being by not only providing customized diet plans and live training/training routines, but also provide conversations with doctors on various health issues, easy-to-make healthy recipes & also educate people by providing scientific knowledge about different dieting patterns, herbs, and physiological functions of the human system.

Because ‘Fitness’ is not a joke!

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