Healthy Diet

Does keto diet really help to reduce weight? Find complete guide here.

how keto diet help to reduce weight?

WHAT IS A KETOGENIC DIET?

The Ketogenic diet is a dietary plan that is based on high fat and low carbohydrates, designed to induce a metabolic rate known as ketosis. In the Ketosis state, our body most importantly burns fat for fuel instead of carbs. The macronutrient breakdown of a keto diet consists of 70-80% fat, 20-25% protein, and 5-10% carbohydrates. By reducing the consumption of carbs, our body’s glucose level also drains, which further starts breaking down fats into ketones, which are then used as the primary energy source. A ketogenic diet is also known as keto diet. Now the question arises here, Why Keto?

why keto diet is beneficial for health?

Why to follow a ketogenic (keto) diet?

Nowadays, the ketogenic diet has gained massive popularity, as it has helped millions of people to get in shape faster than other diet plans. Not only with the weight loss issue but it has also helped in promoting overall health with chronic health issues like Kidney problems, Diabetes, PCOS, and PCOD. It also adds benefits to our skin and hair health.

    • WEIGHT LOSS:-Many people are opting for the keto diet as it helps in effective weight loss. We basically prefer those foods in the keto diet, which helps us to stay fuller for longer and control our cravings which thus further helps in aiding weight loss because when our body enters into the ketosis phase our body uses fats as primary energy source.

    • VISIBLE RESULTS:-Due to its ability to rapid weight loss, one can see a drastic result relatively in a shorter period of time, which can further lead to motivation for people who are looking for rapid weight loss.

    • FLEXIBILITY:-Though there is a restriction on carbohydrate consumption, it still offers flexibility in the ranges of food within the allowed macronutrients so further one can customize their diet as per their preferences and dietary restrictions.

    • CONTROL BLOOD SUGAR LEVEL:- Many studies and researchers have found that the Keto diet can be a beneficial diet plan to avert diabetes compared to other diet plans.

    • CONTROL BLOOD PRESSURE AND CHOLESTEROL:- The keto diet is also good for controlling blood pressure and cholesterol levels compared to other diets.

    • WIDESPREAD POPULARITY:- this diet is massively popular among the people and globally, because most of the well-known public figures and influencers endorse this diet and share their weight loss success stories.

    • SOCIAL MEDIA AND ONLINE COMMUNITIES:-Social media platforms and online communities dedicated to the keto diet offer encouragement, resources, information, and support. Therefore, an individual can remain motivated and accountable to their goals.

    • AVAILABILITY OF KETO PRODUCTS:- The availability of varieties of keto-friendly products like snacks, packaged foods, and supplements has made it easy to follow this diet.

WHAT NEEDS TO BE FOLLOWED WHILE BEING INTO KETOSIS:-

full keto diet plan

WHAT TO EAT:-

1. Low Carbs Vegetables such as Spinach, cauliflower, broccoli, zucchini, asparagus, kale, bell peppers, and Brussels sprouts.

2. Healthy Fats such as Avocado, Coconut oil Butter, and ghee.

3. Protein sources such as beef, pork, turkey chicken, egg, fish, salmon, tuna, shrimp, and tofu.

4. Nuts and Seeds such as Almonds, Walnuts, chia seeds, and flax seeds.

5. Dairy Products such as heavy cream, cheese, greek yogurt, and sour cream.

6. Low Carbs Fruits such as strawberries, raspberries, and blackberries.

7. Black Coffee, herbal tea, or unsweetened tea.

While being in ketosis, remember to keep an eye on the carbs’ intake within the suggested range.

WHAT FOOD NEEDS TO BE AVOIDED:

1. High Carbs foods:-One should avoid foods that are high in carbohydrates, such as 

Grains include rice, wheat, oats, barley, and other quinoa.

2. Starchy vegetables include potatoes, corn, peas, sweet potatoes, and other starchy vegetables.

3. Legumes include lentils, beans, chickpeas, and other legumes.

4. Fruits:- most fruits are high in carbs, therefore opt for the fruits that are low in carbs such as berries.

5. Sugary foods such as Candy, cakes, cookies, pastries, and ice cream.

6. Sugary and High Carbs Beverages:- One should avoid sugary drinks and beverages that are high in carbohydrates, such as 

    • Soda

    • Fruit juice

    • Sweetened tea and coffee drink

    • Sports drink

    • Energy drinks

7. Processed Foods with Added Sugars:- Most processed foods contain added sugar and high carbs, therefore while opting for any food one should read the labels of nutrient value to avoid food and avoid 

    • Breakfast cereals

    • Granola bars

    • Packaged snacks

    • Flavored yogurt

8. High-Carb Condiments and Sauces:-

    • Ketchup

    • Barbecue sauce

    • Sweet chili sauce

    • Honey mustard

    • Teriyaki sauce

9. High-Carb Alcoholic Beverages:-

    • Beer 

    • Wines 

    • Liquor

10. Processed and Fried Foods:-

    • Fast food

    • Fried snacks (e.g., potato chips, french fries)

    • Processed meats (e.g., hot dogs, deli meats)

    • Packaged convenience foods

One can better maintain their ketosis level by avoiding these high-carb foods. Instead, focus on whole, nutrient-dense foods that are low in carbohydrates and high in healthy fats and protein.

Avoiding high-crab foods and including low-carb food items can give you a better result along with focusing on whole, nutrient-dense foods that provide you low carbohydrate, healthy fats, and protein. Discipline and consistency play a major role, consistently sticking with your diet plan will definitely give a better result.

NOTE- If you have any health issues or any kind of problem, we advise you to consult with your doctors and dietician expert to avoid any complications before starting this diet.

Sachin Munda

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