The Keto diet is one of the most popular diet plans that has been trending among people. The diet plan has many health benefits to improve your body health. But at the same time, the keto diet plan has some negative effects too. Though the diet is quite good, it is more challenging to follow at the start and eventually, your body will adjust to it. Let’s learn more in-depth information about keto diet meals and their benefits and some negative effects.
What Is The Keto Diet?
A Keto diet is the low carb and high fat intake of food to bring ketosis in the body. In the ketosis state, the body uses fats to produce energy in place of carbs and glucose. A ketogenic diet plan can help you to lose weight and lower the risk of other diseases.
Benefits Of The Keto Diet
A Keto diet plan has a number of health benefits including controlling diabetics 2, epilepsy, and many more.
- Weight loss
A Keto diet plan helps to lose weight, boosts metabolism, and also reduce appetite,
- Protects brain function
Some studies have shown that ketones can provide neuroprotective functions, which help to strengthen and protect the neurons and brain cells.
- Improves PCOS symptoms
A few studies conducted on women with PCOS have shown that it has helped to reduce some of the markers of PCOS. However, a ketogenic diet is not recommended as a treatment for PCOS.
- Reduces acne
According to studies conducted on the keto diet, it is found that a low intake of carbohydrates can reduce acne symptoms in some people.
- Heart Diseases
A ketogenic plan helps to reduce body fat and improves the risk factors like blood sugar, blood pressure, and good cholesterol levels.
A good keto diet plan can help to reduce the chance of epilepsy in children
A ketogenic plan slows down the tumor growth, and hence it is used in the treatment of cancer. One study found that it is safe to follow a ketogenic diet plan along with chemotherapy and radiation in people with certain cancers. Research on the topic is still going on to find more about the effect of the keto diet plan on cancer patients.
- Alzheimer’s disease
Ketogenic plans can reduce the progression of Alzheimer’s disease and reduce its symptoms.
Keto diet meal to transform your body into healthy and fit.
The Keto diet follows the formula of reducing the intake of carbohydrates and increasing the intake of high-fat meals.
The first few days may be difficult to follow, But after that, your body adjusts to it. Your body will go through a state of ketogenesis.
Ketogenesis causes the body to draw fuel from the fat and also reduces the glucose level.
This method helps your body to lose weight and keep healthy.
Best foods to eat in your keto diet
To follow the keto diet plan, there are some foods that you should add or avoid in your daily life.
Fish: Fatty fish are recommended to eat during the diet plan. Fishes like mackerel,wild-caught salmon, and herring are best to eat during this time.
Shellfish: Clams,crab,lobsters,mussels etc
Eggs: Eggs are a good protein source
Nuts and seeds: almond, peanut, walnut, macadamia seeds, pumpkin, pecans, hazelnut, and flax seeds are good choices.
Berries: blackberry, blueberry, strawberry, and raspberry
Poultry: chicken and turkey are good options.
Meat: organ meats, pork, bison, venison, beef, etc
Dairy: butter, yogurt, and cream
Avocados: Avocados are a great option to eat.
vegetables( non-starchy): mushroom, pepper, broccoli, and tomatoes
Nut-butters: peanut, cashew nut, almond
Cheese: goat cheese, mozzarella, cream cheese, hard and soft cheese, cream cheese
Condiments: spices, vinegar, lemon juice, pepper, herbs, and slat
Healthy fats: coconut oil, coconut butter, sesame oil, avocado oil, and olive oil.
Include a large amount of water in your daily meal.
You can use sparkling water, unsweetened green, and unsweetened coffee as a choice of beverage.
Say no to:
Pasta: noodles and spaghetti
Baked goods: cookies, donuts, crackers, rolls
Legumes: beans, black beans, chickpeas., lentils, and kidney beans
Fruits: citrus, banana, pineapple, grapes, dates, mango, raisins
Sweets: sugar, maple syrup, ice cream, agave syrup, candy, honey, etc
Sauces: high carbohydrate sauces like barbecue, dipping sauce, and sugary salad dressings
Vegetables: starchy vegetables like potato, sweet potato, pumpkin, corn, beets, etc
Drinks: Sugary drinks and beer
Processed food: packaged and processed foods and meat, fast food, etc
Artificial colored food, sugary food, preservative foods, unhealthy fat food like margarine, etc should be avoided.
The diet can also result in some negative effects on your body which include:
- Low protein content in the blood
- Kidney stone
- Keto flu
- Fatty liver
A Keto diet is a great way to lose weight and improve some of your health conditions. But before starting any diet, it is necessary to have complete details about it. The article has tried to include the benefits, the best foods for keto, and some negative effects. Every diet can show its effect if you follow them in the right way.
Lacey Arlo is a wellness expert and a nutritionist who aims to help members with health and diet queries. Lacey Arlo has worked with junior, national, and Olympic-level athletes by providing them with customizing programmers, supplement strategies, and support during their travel and competition. From weight management, PCOD, thyroid-related weight loss, and nutrition for children to diets for pregnant and diets for senior citizens, She offers nutrition-aided solutions for different age groups with consideration for each person’s unique health demands.