The Ketogenic diet: Detailed guide to Keto
Overview
The ketogenic diet is a kind of diet which consists of high fat, adequate protein and low carb diet that offers many health benefits. Many research studies shows that this diet helps you to lose weight and also improves your health. Even this diet have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
The ketogenic diet has become very popular now a days. Even this is recommended by many doctors.
What does “Keto” mean?
The “Ketogenic diet” is named so because it causes your body to produce small fuel molecules known as “Ketones”. This is an alternative source of fuel for your body that may be used when your body is running short on supply of blood sugar. Whenever you eat very few carbs or calories then your liver starts producing ketones from the stored fat. The brain needs very high supply of energy to function and can’t run on fats directly, hence it needs ketones or glucose for energy.
When you are on a ketogenic diet then your body switches entirely on the fuel which is being supplied by the ketogenic diet. It makes easier for your body to burn off the stored fat.
Who should not do a ketogenic diet?
There are a lot of controversies and myths about keto diet, but at the same time it is safe for most of the people. Here 3MEDS, online pharmacy India mentions the groups of people for which keto diet may require special consideration from doctor:-
- If you are taking medications for diabetes such as insulin or other
- Also if you are having medications for high blood pressure
- If you breastfeed
What you can eat on a ketogenic diet?
1. Seafood
Shell fish and fish are very keto-friendly sea foods for keto. Salmon and some other fish are very rich in vitamin B, potassium, and selenium and yet they are carb free. However the carbs vary in different types of shell fish, for instance shrimp and most of the crabs contains almost no crabs on the other hand other types of shell fish do contain carbs. Here are the carb counts for 3.5 ounce (100 grams) servings of the some popular type of shell fish are:-
- Clams: 4 grams
- Mussels: 4 grams
- Octopus: 4 grams
- Oysters: 3 grams
- Squid: 3 grams
Fishes that are very high in omega-3 are- salmon, sardines, mackerel, and other fatty fishes. Also these fishes increases insulin sensitivity in people who are overweight and obese.
2. Low-carb vegetables
Vegetables that are non-starchy are very low in calories and carbs but are high in many nutrients as well as includes vitamin C and several minerals. These vegetables contain fiber which is very easy to digest and is absorbed easily by the body.
If we count the exact amount of carb in non-starchy vegetables, it contains less than 1 gram for cup of raw spinach to 7 grams for 1 cup of cooks Brussels sprouts.
Low carb vegetables have been proved to be a greater substitute for higher carb foods.
3. Cheese
There are more than hundreds types of cheese and fortunately most of them are very low in carbs as well as high in fat which makes cheese a great which makes them a great fit for the ketogenic diet. Cheese is very high in amount of saturated fat, still it has not been seen raising heart disease. In fact some of the research results says that this may help you to protect against heart disease.
4. Avocados
Avocados are incredibly healthy for your body, about one-half of a medium avocado contains 9 Grams of carbs which is a very good amount. Along with this they are also very rich in several vitamins and minerals which also includes potassium. 3MEDS, online pharmacy store says that it may also help you to improve your cholesterol level and triglyceride levels.
5. Meat and poultry
Meat and poultry re considered to be staple foods during a ketogenic diet. Fresh meat and poultry and are very rich in vitamin B as well as several minerals. Also they are very high quality protein which preserves muscle mass during a low carb diet. If possible it would be best to choose grass-fed meat.
Outlook
Ketogenic diet can be used to achieve weight loss, blood sugar management or other health-related goals. And fortunately it consists of healthy as well as tasty foods that allow you to remain with the daily carb range of yours.