Been looking for ways to reduce excess fat and bring your weight under control? Came across the term Ketogenic Diet? Yes? Then here’s where you can learn all about it!!
Let’s start right away!!!
THE TRUTH ABOUT KETOGENIC DIET Review
We all love to look slim and fit, to have that one hot chic body, that is enviable outside as well as feels healthy inside. To achieve that one look, we all were advised to restrict our diets and our secret indulgences and concentrate more on consuming non-fat foods.
But a recent trend had gripped the global masses, where using fats to stay fit is the new trending regime. This new global trend is being called “THE KETOGENIC DIET”.
Let’s decode what this gripping sensation is all about!!
What is Ketogenic Diet?
Now, before assuming that you can go back to consuming that secret indulgence of yours. Stop!! Let me break it to you – Ketogenic (or) Keto-Diet is all about consuming fats but not sugar and carbs. Keto diet is basically consuming fats that will increase the process of Ketosis in the body which in turn increases your metabolism and thereby you can stay fit and fin!
How does Ketogenic Diet Work?
To put it in simple words, Ketosis is basically using the by-products of fat metabolism which are ketone-bodies.
Simply, in our body, we usually rely on Carbohydrates for our energy, the number of carbs in our body, when in a need of energy is broken down to form glycogen which is, in turn, used generate ATP’s – the bank of energy for human body.
In Ketogenic diet or shortly called “Keto-Diet”, we are advised to follow a diet which is low in carbohydrate and high in fats. This automatically forces the body to use up its reserve glycogen (which is like a back-up which the body has, when in case of energy).
When the glycogen counter gets empty, our body automatically shifts focus to its fat reserves. These fats when broken down produce ketone bodies which generates energy to keep you fresh throughout the day.
The real trick in Keto-Diet is, our body always contains excess fat, and these serve as the ultimate reason for many ailments, obesity and even mental disorders like depression, etc. So, Keto-diet helps burn them and also makes use of their presence in our body. This is the ultimate reason why this new “phenomena” has become a hit among many people.
So, Does this mean You Can Eat Fat All Day & All the Time?
Yes and No!
Yes because, you can eat fats when you’re hungry, provided you reduce the number of carbs and sugar in your diet.
Coming to the No! The American Heart Association recommends increasing the fat content in your daily meal between 20 to 30 percent of all calories consumed. AHA states that this will automatically initiate the process of ketosis in the body and thereby you will start to feel the changes in your body. Of course, this percentage of fats’ stated by the AHA may vary from person to person.
Hence, you can eat your fats provided you make sure the levels are appropriate for your body. Otherwise, the results you intended to see within your body may not arrive.
What to eat when You’re on a Keto-Diet?
Quickly I’ll list out some of the foods that you can induce into your daily meal for initiating and maintaining Ketosis in your body.
- Seafood -When looking for Keto-diet food, seafood scores No.1. Fish and Shell-fish are highly recommended.
- Eggs and Cheese– for they are rich in fat and provides energy and also a luster body.
- Coconut Oil– Some may not consider consuming oil for Keto-diet, but it’s highly recommended as coconut oils are the natural source of MCT’s -Medium Triglyceride Fatty acids. MCT’s are good to maintain a healthy heart, brain function, obesity prevention, etc.
- Avocados– Generally high in fiber, potassium, and mono-unsaturated fatty acids.
- Meat & Poultry Foods – Freshly acquired meat and poultry are always a “Yes!” on a ketogenic diet. They contain no-carbs and rich in B Vitamin and Fatty acids.
- Olive oil & Nuts
- Seeds of Pumpkin, Chia, Flax, Sesame are all excellent aids of Ketogenic Diets.
- Berry varieties– Strawberry, Blueberry, Raspberries.
- Dark Chocolate and Cocoa Powder – (I can see you smiling!) Yes, Dark chocolates are excellent sources of anti-oxidants which are excellent for Ketogenic diets. It is even proved that eating a chocolate cake for breakfast can help you stay energetic and fit.
- Water– Even if I have put it last on my list, you make sure you put it first in yours. Water is your nectar, without which life is not possible. Make sure you drink a large amount of water every day, doesn’t matter even if you take fruits juices or other liquid alternatives.
Aids of Ketogenic Diet:
Now I’m not asking you to try out any product that may or may not aid ketosis. There is no particular product that is certified and guaranteed for a keto-diet. But, I’m just pointing out that many products in various forms have plagued the mass global market which claims to aid you if you’re following this diet format.
Keto – supplements, capsules, extracts, juices, powders, high-fat containing mushroom powders, etc. are being sold and bought at skyrocketing prices as we speak. Many people have attributed to them feeling healthy both in mind and body after consuming these products.
There is also an assortment of various varieties of teas, coffees, and coffee-creamers which many have bought and added to their daily schedule and claim seeing positive in their energy levels and also within their body.
Many books have also been published by people who have experienced the good side of this diet. You can learn how to cook a perfect keto-meal every day by buying some of those books online.
***I wrote this section to introduce you to the -Keto-Supplements World- if you feel that your fat-containing meal alone is not enough for you to run your day because the energy requirements vary from person to person. Especially for athletes and body-builders who need more energy to get through their day, this section will be more useful.***
Now, let me make it clear to you that not all of them who have taken into the ketogenic-diet are prone to experiencing side-effects. It totally depends on the person.
If you are a person who has been relying heavily on carbs for your daily dose of energy, then you might feel a little bit of irritation when you start on this Keto-diet format.
Some common side-effects include dehydration, bad-breath, lethargy, increase of ketone levels in the body, gastrointestinal and digestive issues. Sports people and Body-builders especially may experience these effects on an adverse scale as for their work-outs carbs prove better suppliers of energy.
The Final Word!
Ketogenic Diet is not a magical program or a special food that will give you promised results. It’s a diet format which you have to incorporate into your life if you are willing to. Depending on your body conditions and your BMI, you may choose to adjust the intake of food and initiate ketosis in your body. The results may be immediate or prolonged depending on the person. So, this diet is all about you and your will to incorporate something new into your food life, to feel new about yourself.
Good Luck and A Healthy Life for All!!!!!