हिंदी
CHANDIGARH
A ‘Ketogenic’ or ‘Keto’ diet is a very low carbohydrate high fat diet that helps you lose slightly more weight than taking a low fat diet. In the Keto diet, meals included in the diet makes your stomach fuller and you feel less hungry throughout the day.
As per expert dieticians, calories in keto diet come from protein about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: everybody has different metabolism, but most people maintain ketosis with between 20 and 50 g of net carbs per day.
This diet uses the technique of drastically reducing carbohydrate intake and swapping it with fat. It also lowers the blood sugar and insulin levels from the body and then further shifts the body’s metabolism away from carbohydrates.
A health expert says and describes several versions of the ketogenic diet, including:
- Standard ketogenic diet: It typically contains 70% fat, 20% protein, and only 10% carbs in which quantity of carbs is low, proteins in take is neither low nor high and last fat is consumed at high rate.
- Cyclical ketogenic diet: This diet involves periods of higher carbs refeeds, such as 5 ketogenic days followed by 2 high carbs days.
- Targeted ketogenic diet: In this you are allowed to consume carbs around workouts
- High protein ketogenic diet: This type of diet is like standard ketogenic diet, but quantity of protein is more than in standard. The ratio is 60:35:5 often fat, protein and carbs.
Keto diet benefits:
Many health experts have conducted a research study which has shown that the diet can have benefits for a wide variety of different health conditions:
- Heart disease– Taking a ketogenic diet can improve risk factors like body fat, cholesterol levels going up and down, blood pressure and sugar levels.
- Cancer– This diet is currently being discovered as an additional an beneficial treatment for cancer related diseases
- Alzheimer’s disease– Consuming keto diet can reduce indicators of Alzheimer’s disease and slow its development.
- Epilepsy– Studies have shown that the ketogenic diet can create significant reductions in seizures in epileptic children.
- Parkinson’s disease– Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease.
- Polycystic ovary syndrome– The ketogenic diet can help in reducing insulin levels, which may play a key role in polycystic ovary syndrome
If you are following the Keto diet, avoid these foods for better results:
- Food which includes sugar more than required such as soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Food items containing grains or starches like wheat-based products, rice, pasta, cereal, etc.
- Peas, kidney beans, lentils, chickpeas, etc. can also be avoided.
- Root vegetables including potatoes, sweet potatoes, carrots, parsnips, etc.
- Diet products: low fat mayonnaise, salad dressings, and condiments
- Some sauces such as barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats that are processed vegetable oils, mayonnaise, etc.
- Alcohol or mixed drinks should be avoided
