The world is taken by storm by the Keto diet. The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefit. The “keto” in a ketogenic diet comes from the fact that it allows the body to produce small fuel molecules called “ketones”. This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.
The most important thing for reaching ketosis is to avoid eating too many carbs. You’ll probably need to keep carbohydrates intake under 50 grams per day of net carbs, ideally below 20 grams. The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.
One Life India has offered some important tips if you are following the Ketogenic diet.
Tips of following a keto diet:
Things to avoid on a Keto diet: carb foods containing a lot of sugar and starch. This includes starchy foods like bread, pasta, rice and potatoes. These foods are very high-carbs. So what do you drink on a ketogenic diet? Water is the perfect drink, and coffee or tea are fine too. Ideally, use no sweeteners, especially not sugar.
Some tips, in general, may help you follow keto diet regularly and prove to be effective:
- Exercise regularly preferably all 7 days a week with moderation activities
- Improve the gut with regular bowel movements
- Stay hydrated, drink lots of water
- Increase good intake of salts like Himalayan Pink salt
- Try and practice intermittent fasting
- Go easy on protein intake, should not be excess
- Avoid stress
- Choose good carbs and wisely
- Get ample rest and sleep during the day and a proper sleep cycle must be followed in the night time