The ketogenic diet has been the talk of the time since recent times. Haven't you heard of it?
A ketogenic diet is a low carbohydrate, high good fat and sufficient iron diet. This diet offers a lot of health benefits. There has been a lot of research surrounding this diet citing whether its good or not. But the pro and cons should be studied for everyone at an individual level.
Let's genic diet can be followed by anyone except people who are suffering from kidney diseases. People with diabetes, cancer, epilepsy and Alzheimer can easily follow it with doctors adherence and advice.
This diet mainly involves having:
Low or fewer carbohydrates
Having good fats like clarified butter
Eating vegetables and low sugar vegetables with iron supplements such as oranges.
It aims at putting the body in a state where metabolism increases and the state is called ketosis. It aims at calorie burning at a faster pace and supplies more energy to the body with low-calorie food portions.
It helps in faster digestion process due to fewer carbohydrates and more protein content in the body. This diet leads to body burning fat and ketones as carb consumption is relatively very less.
Benefits of this diet:
Reduces sugar level in blood and prevent diabetes
Increase in ketones in the liver has many health benefits
It balances the insulin level in the body
Makes you feel energetic
Helps you lose weight faster due to low carbs and more proteins
Foods to consume:
White meat and fatty fish
Eggs
Clarified butter or ghee
Cheese in the required amount
Nuts and seeds such as pumpkin seeds, walnuts and chia seeds
Olive, coconut and avocado oil
Green vegetables and herbs
Salt, black pepper and turmeric
Foods to avoid:
Sugary foods and simple sugar
Root vegetables like potato
Grains such as white rice, wheat etc.
Beans, and heavy legumes such as chickpeas, kidney beans
Processed and frozen foods
Mayonaise and msg.
Alcohol and fruity sodas
Sunflower and soya bean oils
Tubers
Heavy sauces with high sugar and salts
Some tips to begin with-
Make a timetable for daily food intake and research some recipes to carry lunch to work
Stick to your timetable or diet even when you are eating outside
Have dinner before 4 hours of sleep
Have protein shakes in required quantities
Consume water in regular intervals to flush out to us and improve the digestion process
Have dark chocolates
Eat slim yoghurt as snacks or fruit/ berries with cream
Eat smaller portions 5- 6 times a day in total
Exercise regularly for 30 minutes minimum and run for at least 10 minutes a day to burn protein and fats.
Research and try this diet as a beginner to lose weight and improve your lifestyle.