Five Secrets That Experts Of Ketogenic Diet Want You To Know

In the past few years, with the extensive awareness against obesity and the related heart diseases, more and more people are now heading towards the Ketogenic diet.

See what experts say about keto diet plans and the best keto products UAE. The most notable and attractive thing is it helps in weight loss.

What Ketogenic diet is?

The ketogenic diet finds its name from the “ketosis”. It is a metabolic process in which fats act as an energy source for the body. Such pathways begin when there is little to no access to free glucose molecules. In this type of metabolism, the ketone level in the body is high. Therefore, you can quickly test when your body is going through ketosis.

Fats→ fatty acids→ fatty acid oxidation→ ketones→ ketolysis (breakdown) → ATP (energy)

A Ketogenic diet is high in fats and low in carbohydrates. When a meal rich in fats enter into the body, it metabolizes to ketones in the liver that are an excellent source of energy for the brain. It also keeps the blood glucose and insulin level in check. Moreover, ketones have several other health benefits.

Types Of Ketogenic Diets:

The standard Ketogenic diet refers to the high intake of fats, moderate ingestion of proteins, and adding a little of carbohydrates in your meal. Dieticians prefer to take about 75% of fats, 20% of proteins, and only 5 percent of carbohydrates.

The high protein ketogenic diet is similar to the standard one with a little extra intake of proteins while balancing the fats and carbs. The recommended diet plan includes a 60% portion of fats, 35% of protein while keeping carbs portion the same.

Cyclic Ketogenic diet is the one involving a periodic intake of high fats followed by high carb days. In this Ketogenic cycle, five days are allowed for only high fat intake while the two days for high carbohydrate meals. In this way, this cycle repeats as it is. Lastly, the targeted Ketogenic diet involves adding carbohydrates around workouts or exercise.

Dieticians extensively recommend the first two types of diet plans, and many people follow them. The latter two called the cyclic and targeted Ketogenic diets, are preferable for sportspeople or athletes.

Benefits of the Keto Diet Plan:

One of the most significant advantages of this healthy diet plan is weight loss. Many studies have shown that such diets help in losing weight about 2.5 to 3 times. It is because low carb meals control the level of blood glucose and insulin.

If you are an obese person, then the incidence of hypertension, atherosclerosis, heart attacks are more common. Losing weight can improve all the cardio and liver issues. Other benefits include improving the parkinsonian and Alzheimer’s symptoms, reducing cancer cell growth, seizures in patients of epilepsy.

Since ketones help check insulin levels, it aids in minimizing the incidence of PCOS (polycystic ovarian syndrome).

What to Eat?

Seafood:

Seafood is the best choice when you are on a keto diet. These include salmon, mussels, clams, oysters, octopus, and squid. Salmon and other kinds of fish are rich in omega-3 fatty acids that are highly beneficial in reducing the LDL cholesterol and triglyceride level. According to a report, a daily intake of 4 grams of omega-3 fatty acids makes 25-30% fat reduction.

Cruciferous Vegetables:

Try the non-starchy vegetables and opt for those that are rich in antioxidants. Also, avoid starchy vegetables like potatoes. Include kale, cauliflower, and broccoli in your meals.

Avocadoes:

One of the most nutritious fruits I have ever found is avocado. It has all the essentials our body needs. It contains several vitamins, minerals, and are rich in omega3-fatty acids that play a vital role in reducing bad cholesterol.

Poultry, Cheese:

When you are on a Ketogenic diet, the high protein source is the best friend of fats. Amino acids are the building blocks of proteins among them lysine and leucine are Ketogenic. Cheese is also rich in fats and is low in carbs percentage. It has many essential nutrients. However, conjugated linoleic acid is present in it that is a source of ketone bodies.

What to NOT Eat?

There is a need to avoid all such food items that are high in carbohydrates. A simple guide is to eliminate or limit the portion of such edibles. These include food that is high in sugars (cakes, creams, sodas, candies, and fruit juices) and starchy edibles (rice, pulses, wheat, cereals, chickpeas, peas, potatoes, yams, parsnips, and kidney beans).