Being on a Ketogenic diet is extremely difficult and what is more difficult is follow it religiously. The results are definitely worth it. Many a times we see people go on a diet without knowing what and how much to eat. Many people hold myths about a particular food product. Wrong eating results in no weight loss which is highly disappointing. Today we are going to discuss about Ketogenic diet which is very healthy and contains healthy foods.
Healthy Ketogenic Diet Foods
The introduction of this ketogenic diet takes you 90 years back. A diet formulated by Dr. Russell Milder at the Mayo clinic. Then it was highly effective in treating epilepsy. The Ketogenic diet is basically a high fat, low carbohydrate and high protein intake diet. This diet is proved to be very effective in burning fats rather than the carbohydrate.
Ketogenic diet is more or less a low carb diet. Ketosis is a state of body where there is less glucose in the body for providing energy for various activities.
A Ketogenic diet requires a person to keep track of the carb amount intake of a person. The daily intake of protein is moderate depending upon the height and gender. The typical structure of Ketogenic diet is: It takes 70% calories from the fat present in the body, 20% from proteins, 5-10% from carbohydrate. Ketogenic diet reduces the huger to a lot extent.
How To Go For Ketogenic Diet
Get a book in order to understand the underlying mechanism of Ketogenic diet and how it actually work and what doesn’t work.
Remove all the high carb food present in the diet. All whole grains are examples of high carb food. Rice and puffed rice are also included.
Intake of protein should be increased in the body
Ketogenic foods are basically real, natural, whole foods by nature. Processed foods are a big no. Sugars, sweetener, sweet dishes are highly processed. Intake of these during the diet can have a negative effect on health.
Staying hydrated is very important as only low carb foods are eaten.
What Is Ketogenic Diet Food
High protein intake is a must. Here is a list of food.
Egg: Egg whites are considered to be very high in protein. So it is a very good option for vegans and non vegans
Fish: it is high in protein and many nutrients. Grilled Fish can be consumed by an individual during lunch time.
Soya bean: It is indeed a blessing for vegans. It contains around 54% protein and keeps the stomach full at the same time.
Dark and leafy vegetables should be consumed.
Nuts like peanuts, cashews, pistachios are good to munch during evening snack time.
Refined potato is one of the best foods that will provide your body with good amounts of carbohydrates. A refined potato comes with some of the most nutritional benefits of carbohydrates.
Steak is one of the finest source of carbs and can provide your body with the best and most high quality carbohydrates that will actually influence your physique.
Beef is one the best foods for installing high amounts of cabs to your body. Beef is one of the most consumed foods in the name of carbohydrate input.
Bread products – one of the best sources of carbohydrates has always been bread products such as bread loafs, donuts, pastries, etc and many other similar products.
Oats is one of the highest sources carbs. One cannot just underestimate them because of the way they taste.
High carb food is a big no. The list of high carb foods generally consumed by individuals is as follows
- Tomatoes are high in sugar. It should be checked.
- Puffed rice is high in carbs. So just don’t go on munching it during snacks.
- Bread contains high carb.
People with type A diabetes should not go for it.
Benefits Ketogenic Diet
- It increases the body’s metabolism to utilize and burn the fats already present. In case of high carb diet the fat present in the body doesn’t gets burned easily and becomes very difficult to use at a latter point in time. Ketosis helps in mobilizing fats as energy required by the body to do various activities.
- This diet has high intake of protein which is very important for the running of the body.
- Ketogenic diet blunts hunger in many people thereby reducing the cravings for outside fat and unprocessed food. What is better than being on a low carb diet and not feeling so hungry as usual?
Ketogenic Diet For Weight Loss
Ketogenic diet can assist in more and effective weight loss and this is one of the best ways to reduce weight by eating healthy foods that assist in promoting the physical activities of the body. According to many research studies, it has been proved that such low-carb diet can allow people to loose weight more easily, much faster than the low-fat diets. Even if a person is taking dietary supplements, one cannot just loose weight by having that. A lot carb or ketogenic diet is always required.
A person can easily get rid of excess water from their body with the help of such diet plans. One can restrict their intake of bad calories which do nothing but remain in the body in the form of excess fat. When the kidney will start loosing sodium, it will result in rapid weight loss. The diets which are a mixture of low-carb and low-fat can result in effective weight loss. Since one is having good amounts of fiber through these diets, the urge for hunger is reduced, as discussed in the previous points.
Good for the abdominal cavity -a ketogenic diet is also good for the abdominal cavity which is one of the most important factors determining weight loss. The abdominal cavity is basically the place, where the fat will determine whether it will have any adverse side effects on the body. This is one of the most important facts that has to kept in mind when someone is trying to determine the benefits of a low-carb diet. Having a lot of fat in that portion of body will obviously result in excessive weight and that too really fast. One cannot just reduce the fat in that portion of the body without maintaining a ketogenic diet.
A ketogenic diet will assist in the increase of healthy or good cholesterol levels, which are actually a necessity for our body. All cholesterol molecules are more or less the same. HDL generally means the lipoproteins that generally carry the cholesterol around the blood. LDL carries the cholesterol from the liver to the rest of the body and makes it useful.
A low-carb or ketogenic diet plan can be useful for the body as it helps in reducing the blood sugar levels. It will assist in improving the condition of the people suffering from type 2 diabetes. Carbs are generally segmented to smaller sugar groups or glucose inside the body, where from, they enter the bloodstream and influence the blood sugar levels. It is not a good thing for the body and can be said to be one of the worst things about carbohydrates. A low-carb or ketogenic will assist in preventing this.