Is Keto Diet Good to Follow

Is the Keto Diet Good?

keto-diet

The Ketogenic Diet plays an important role in the global diet for weight loss. The keto diet is a diet low in carbohydrates, high in fat and low in protein.

Although most people in India do not follow the keto diet, such as vegan and paleo diets, there are a significant number of followers.

We asked nutritionist Shiny Surendran for an explanation of this diet plan and its pros and cons.

What is Keto?

“This diet was originally designed for children with epilepsy.

This diet plan was followed to help you lose weight when you were diagnosed with weight loss following this. The Quito Diet is a 70-80 percent fat, 20 percent protein and 5 percent starch diet.

The main challenge in following this diet plan is to consume less than 50 grams of starch per day. It is the starch that raises the blood sugar level and provides energy to the body. The purpose of this diet is to build energy for the body from fats and proteins by consuming very little starch.

What is Keto Flu, Ketosis?

It takes four to five days for the body to be ready enough to produce the energy the body needs from fat and protein instead of starch. When you start following the keto diet, your blood sugar level will drop drastically due to the lack of starch.

Thus the body can become very tired without the energy for movement. We call it the Keto Flu. Therefore, followers of the Keto diet are advised to rest for the first four to five days.

After passing the keto flu, the body prepares to accept fats and proteins as an alternative to starch. We call this ketosis. Only then can this diet be properly followed.

Will you lose weight?

When following this diet plan the body burns fat for energy instead of starch. This removes the bad fats in the body and increases the amount of good fats.

Dissolves unwanted fats and builds muscle. This will be helpful for both fitness and athletic trainers. The chances of losing weight are high in this diet as water and bad fats are eliminated.

What can you eat? What not to eat?

* There are no restrictions on non-vegetarian foods as per this diet plan. Eggs, fish and meat should be consumed in large quantities.

* There are more restrictions on vegetarian food. Starchy foods should be taken in very, very small amounts.

* Rice, vegetables, fruits, grains, legumes are all high in starch and should be avoided.

* Lettuce varieties, cauliflower, soy, cucumber, tomato, onion can be eaten low in starchy foods.

* High in fat, nuts such as almonds, cashews, walnuts, high-fat milk, cheese, cheese, butter can be taken.

What are the effects of keto?

Consumption of starch is lower in the keto diet than in the paleo diet. This diet is not suitable for the Indian environment as Indian food culture is based on high levels of starch.

This diet can not be continued for a long time as you can not eat only fatty and protein rich foods continuously.

Weight loss will be followed by fatigue and constant tiredness. However, consuming high amounts of fat can lead to heart problems when you follow this diet for a long time.

This diet plan may not be so suitable for vegetarians. This is because the diet is non-vegetarian. Vegetarians may consume high-fat cheese, cheese, and butter, but it can be frustrating to continue.

* It costs more to follow Keto than other diet plans. Grilled chicken is more expensive as you have to take in more non-vegetarian food like chicken kabab.

* Avoiding vegetables and fruits will greatly reduce the vitamin / mineral content. Vitamin / mineral deficiency can lead to health problems.

* There is a risk of low protein levels and protein excretion in the urine.

* People who follow the keto diet for a long time are also more likely to develop kidney stones.

Who can follow Keto?

* Not everyone can follow this diet plan. Those who want to follow this should start only after proper medical advice.

* People with kidney problems should not follow this diet. Ammonia cannot be absorbed by the kidneys due to the high protein content of keto.

* People who are incapable of digesting fat at birth cannot continue this.

* People with low blood sugar should follow this only under the supervision of a doctor. This is because the lack of starch in the beginning will cause the blood sugar level to drop drastically.

* It is helpful for those who strengthen the body through exercise. However, since exercise requires a lot of energy, you may need to take starchy foods before and after training.

It is important to eat well

If one wants to follow the keto diet plan one must first calculate the size of his body parts. The second is to calculate BMI (Body Mass Index) for height-appropriate weight, and next, how much fat is in the body with BIA (Bioelectric Impedance Analysis) and DEXA (Dual Energy X-ray Absorptiometry)? How much water is there? Find out how much muscle you have and plan your diet accordingly.

While there are a lot of diet plans around the world, it is in our best interest to choose and follow what suits the environment and the body.