“KETO DIET, A MODERN VOGUE”
“Keto diet” is one of the most popular dietary trends being followed across the world. As everyone knows keto diet stands for the short term of A ketogenic diet. When you surfs across the internet you can come across a variety of keto guides, diet food, meal plans, reviews and many more; thus indicating the impact it has caused on people.
What is a keto diet?
A keto diet is all about minimizing the amount of carbohydrate intake, the main type of dietary carbs such as sugars, starch ,and fibers) moreover it is on a low carb or no carb food plan that advocates on the consumption of more fats and proteins in place of carbs. For two to seven days if a keto diet is being followed up, the body metabolically turns into ketosis, a state in which instead of burning carbohydrates fats are been burned for energy. This is one of the best remedies that can be followed up for those who crave for fat and want to follow a diet plan. As any other diet plan even keto diets limit the amount of food intake.
What can be included in a keto diet?
Consumption of a keto friendly food such as fish, sea food, meat and low carb vegetables such as spinach, cucumbers,tomato, cauliflower, cabbage , garlic, broccoli, bell pepper, onions and even garlic too. Fruits can also be eaten but with low sugar, low carb fruits such as blueberries, blackberries and even raspberries. Watermelon, avocado, olives, strawberries, olives can be eaten once in a while. Salads mixed in olive oil and food cooked with butter can be consumed. Tea and coffee can also be taken without sugar. Drinking plenty of water is a must.
What are the foods that should be excluded from a ketogenic diet?
Fruits such as pineapples, mangoes and oranges must be avoided. Potatoes, carrots and starchy yams must also be excluded from a ketogenic diet. Pasta, pizza, legumes, grains, rice, wheat and oats, low fat diaries anything with sugar are in averse to a ketogenic diet.
What are the side effects of a ketogenic diet?
It takes around three to seven days for our body to get used up and to undergo ketosis, mainly because the glucose in our body that is remaining is being used up to produce fuel, which results in tiredness due to less access to carbs, this an issue in regard to “keto flu”
The other side effects that can be resulted due to carbs withdrawal are; diarrhea, nausea, cramps, headaches and light headedness. Providentially, a keto flue doesn’t last for more than a week once the body gets adheres to ketosis.
Would a keto diet, result in weight loss?
On a vast perspective a keto diet comprises of highly satiating food like meat, low carb veges, depriving all carbs and highly palatable food. By eating this way, a tremendous amount of weight loss is being experienced by most of the people because of the amount of calorie intake is lesser when compared to the high carb intakers. And the other predominant fact is more energy is being used to burn fat and proteins than carbs. Another important clause that when carbs are consumed insulin is released by the pancreas, once insulin interacts with fat cells it prevents fat from being burned and triggers in fat storage.
It is of utmost difficulty to maintain a long run of keto diet, mainly due to its restrictiveness. It is reported that along term follow up on keto diet can pose long term health defects due to the low intake of fibres and fruits, and an increased intake saturated fat and proteins can cause a higher risk of cardio vascular diseases. As in every diet there are advantages and its counter backs, so it essential for one to know both of them.
A ketogenic diet is great but not for everyone. It can be highly handy for people who are overweight, and diabetic, or for people who are in need of improving their metabolic health. As in with any diet it would be consistent only if an individual sticks onto it. In nutritional studies it is proved that a ketogenic diet can lead for a healthier and a vibrant life.
By : Amani Rasmi
Editorial board - SSS 2019