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What is Ketogenic Diet?



Before reading about the ketogenic diet, first, know what is ketosis so it'll help you to clear the concept.

Ketosis:

Ketosis is a metabolic state and in this state, there is an increased level of ketones in the blood. Ketosis helps to lose weight by using fats in the body first instead of carbohydrates. When we avoid carbohydrates for 10-12 hours then our body start producing ketones which are a by-product of fats burning. There are also ketosis strips available in the market which helps you to find out whether you are burning fats or not. Nothing can be better than using body fats for energy and this can happen if we follow a ketogenic diet.


Ketogenic Diet Weight Loss:



The ketogenic diet consists of high fats 70%, moderate protein 25% and low carbs 5%. So basically you have to eat fewer carbohydrates. Ketogenic diet not only helps in losing weight but it also helps in improving the immune system if follow in the right way. In this diet, you don't need to eat less or to count on calories but you need a healthy approach towards weight loss. Ketogenic diet suits many if following in a proper way but it might also have side effects so keep in mind your overall health before starting the keto diet. Following are the list of food that you can eat or avoid eating when following the ketogenic meal plan.

Keto Food List:

Low Carb Foods: 

(Recommended For Keto Diet)

Following are the foods that are low in carbohydrates and are recommended in the ketogenic diet.

Fruits: Strawberries, blackberries, Peaches, Avocados, black and green olives.
Grains: Grains are usually high in carbohydrates but the some of them which are low in carbs are soba noodles, bulgur, cornmeal and wild rice.
Vegetables: Vegetables are generally low in carbs and for a keto diet use cucumber, spinach, tomatoes, Cauliflower and broccoli in your diet.


High Carb Foods:

Following are the foods which are high in carbohydrates so we should try to eat it less often or completely avoid it in a ketogenic diet.

Fruits: Bananas, oranges, blueberries, grapefruit, apples and fruit juices.
Grains: Quinoa, oats and buckwheat.
Vegetables: Beetroots, Potatoes, kidney beans, chickpeas, and corns.
Sugar: Low-fat yoghurt, chocolates, soft drinks, Granola and sugary sweets.


Moderate Protein Foods:

(Recommended For Keto Diet)

Mostly high or moderate protein foods come from animal products like meat, poultry, fish, eggs, milk, cheese, and greek yoghurt. Peanuts are also rich in proteins.

Low Protein Foods:

Mostly leafy green vegetables are low in protein. Olive oil is also low in protein.

High Fat Foods:

(Recommended For Keto Diet)

Fats are generally not recommended when you are on a diet but in a keto diet, you eat more fats so try to choose healthy fats like avocado, cheese instead of pork fats for a healthy weight loss. Foods that are high in fats and recommended in a keto diet are,
Coconut oil, Palm oil, Cheese, cream, greek yoghurt, butter, meat and eggs.

Low Fat Foods:

Foods that are low in fats are rice, whole grains, cereals and bread.

Keto Diet For Cancer:

Keto diet resists the growth of the cancer cell. Cancer cells flourish in the presence of glucose in the body so in a keto diet you eat fewer carbohydrates and it helps in slowing the process of cancer cell growth. As there are different types of cancers, keto diet is favourable for some types of cancer and unfavourable for others so it's better to ask a doctor before starting on a keto diet.

Keto Diet For Epilepsy:

Keto diet is also known as a medical diet for children having epilepsy. Doctor recommend this diet when epilepsy medicines don't work. As, in a ketogenic diet, we eat high fat, moderate protein and low carbohydrates so it pushes the process of ketosis. Increase the level of ketones in blood cause a change in brain metabolism. It's thought that seizure is caused when the brain takes energy from sugar and in a ketogenic diet, brain feels like the body is starving so it cures epilepsy.


Conclusion:

The keto diet is a diet in which you don't need to starve or count on calories. Only you need to do is lower the number of carbohydrates (5%) and increase fat (70%) with protein (25%) in your diet. There are some myths related to the ketogenic diet but if you follow it in the right way (eat healthy fats rather unhealthy) then you can see its various benefits. The ketogenic diet can cure some types of cancer and epilepsy in children. For more detail, you can check wiki here.

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