Confused with the endless weight loss options prevailing in the market? Let’s take a look at some popular diets knowing its pros and cons after perfect research.
What is “Ketogenic Diet”?
Lately, we have been watching out the web pages streaming with ketogenic diets. What is it? “Keto” diet is a low-carbohydrate, fat enriched with moderate protein intake eating plan that has been used for curing certain medical conditions. This diet has been very effective in treating cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease.
This diet is gaining attention due to its weight loss strategies. In contrast with the Atkins diet (a very low carbohydrate with high protein) which gained commercial success in weight loss, comes the keto diet which is exceptionally high-fat with moderate protein intake. Also you can easily order food according to your diet intake using Swiggy Offer with great deal.
The science behind it.
When your body is deprived of glucose which is the main source of energy for body functioning an alternative fuel called ketones is produced from the stored fats. The brain requires a daily supply of 120 gms of glucose. If very little glucose is supplied the body pulls it from the liver and then breaking down the muscle to meet its daily needs. After glucose gets fully depleted, the body starts using the stored fats as their primary fuel. Individuals going through a period of fasting or with strenuous exercise may often experience mild ketosis, but make sure not to reach a harmful level known as ketoacidosis.
What do you need to know about the Diet?
There is no specific form of the ketogenic diet with specific maintenance of macronutrients (carbohydrates, fats, and proteins). This diet simply includes lowering your carbohydrates. For long term maintenance of ketogenic diet, one must follow to maintain their daily carbohydrate intake to 50gm a day but it can be lowered to 20 gms per day also to notice a visible change within few days of this diet. The popular ketogenic diet allows one to keep 70-80% of fats, moderate protein intake of about 15-20% and 5-10% of carbohydrates. Unlike other diets, the ketogenic diet restricts your protein intake too, so as to maintain your lean muscle. Too much protein intake can prevent your body to go into ketosis. The amino acid present may convert to glucose and prevent your body to form ketones.
Starchy foods – either refined or whole grains like bread, pasta, rice, cookies; corn, potatoes, and other starchy vegetables are also banned in this very diet. The ketogenic diet allows you to live on saturated fats like clarified butter, meats, and lards and also on unsaturated fats like nuts, olive oil, avocados, and oily fish. Depending on your metabolic condition and health, food list may vary and even may conflict from people to people.
A low carbohydrate and high-fat diet are not easy to follow, and more challenging is to maintain for the long term. Some possible symptoms of lowering the glucose level may include hunger, brain fog, headache, fatigue but these may last for a few days to a week and get easily suppressed. But there are some long term negative impacts too. It increases the risk of kidney stones and increasing the level of uric acid in your bones. Ensure to take enough fiber, vitamin B and minerals like magnesium, zinc, and iron in your restricted diet. As you tend to exclude most of the foods, you unknowingly deprive your body with most essentials and minerals at the same time. So consulting with a registered dietitian would be beneficial for minimizing your nutrient deficiencies in a ketogenic diet.
The available studies and research regarding ketogenic diets are still limited. Most of the researches have been done one small number of participants that too for a short term and not on the controlled groups. They have shown results in weight loss, improving the total cholesterol and lowering the blood pressure.
Eliminating several food groups may be unpleasant and difficult to follow. Concentrating on high fats foods counters the recommendations of the American Health Association. Modify your diet and emphasize on foods like nuts, avocados, fatty fish etc. and you can easily get these foods online using Mobikwik Coupon Code with great offers.
The ketogenic diet has been now an option for those who are struggling with weight loss issues with other methods. It’s important to maintain the perfect proportion between fats, proteins, and carbohydrates, which vary according to human genetic and body composition. So it is recommended to start your diet plan after consultation with a dietitian and follow a proper meal plan to prevent nutritional deficiencies and other health complications.