Why is Keto Diet becoming the fad among the masses?
Everyone aspires to look stunning and in a perfectly well-sculpted shape in a glittering world created by popular social media sites like Facebook and Instagram, where our walls are deluged by breathtaking clicks and stunning photos of people- from celebrities and TV Series characters, friends and relatives- who all aspire to look pretty and in a perfectly well-sculpted shape. A fitness craze has swept through the minds of today’s age, which is preoccupied with having a toned and chiselled figure. Who doesn’t want to reduce a few extra pounds and eliminate those undesirable stomach fat layers? People have been looking for a miracle formula and diet that will alter their bodies while fighting the natural process of ageing for decades. The Ketogenic diet, often known as the Keto Diet, is a contemporary diet that has worked wonders for many people and is being recognized by the community of researchers, dieticians, and fitness coaches.
But what is a Keto Diet?
A keto diet is when an individual’s daily energy requirements are met with ketones rather than glucose. Rather than relying on carbs for energy, it employs fat-burning to release large amounts of energy needed for everyday tasks. It is a diet that consists of relatively few carbs, moderate protein, and high-fat consumption. The body normally uses the simpler glucose molecules as a source of energy. However, restricting carbohydrate intake causes the body to enter a metabolic state known as ‘ketosis,’ in which lipids in the liver are broken down into ketones, another source of energy. Ketones are alternative energy types that provide tremendous power to the brain and other physiological activities.
What must the keto diet’s carbohydrate, protein, and fat ratios be?
For optimal outcomes, daily carbohydrate (carb) consumption should be less than 50 grammes, and in an ideal situation, less than 20 grammes of net carbs (Net carbs = Total carbs Minus fibres). Protein consumption should range from 1.3 to 2.2 grammes per kilogramme of body weight, depending on the lifestyle, i.e. 1.3 grammes per kilogramme for people who lead a sedentary lifestyle and greater intake of proteins for athletes and those who undertake intensive strength training. Protein is required in moderate amounts because it aids in cell wear and tears. Proteins also keep hunger away. Excess protein can reverse the ketosis process, causing it to convert to glucose and obstructing weight reduction. The remaining calories must be obtained from fats, which account for around 70% of total calorie consumption, 25% from proteins, and 5% from carbs. These micronutrients consumed vary from person to person, based on their BMI, basal metabolic rate, desired body weight, and lifestyle.
Benefits of Keto Diet:
Body Weight Loss: The most apparent and confirmed benefit of the Keto diet is that it transforms your body into a fat-burning engine and aids in weight loss. Because carbs are kept to a minimum, so is insulin, and because insulin stores fat, the body begins to burn fat reserves and aids in the removal of fat layers.
Reduces Diabetes: As blood sugar levels fall, it aids in the reduction of diabetes and is therefore useful for people suffering from excessive blood sugar.
Epilepsy cure: For years, scientists and researchers have used the keto diet to treat epilepsy since it has shown to be successful with the least quantity of drugs.
Increased Energy: Fats are believed to be a superior source of energy than carbs, and because they keep you full for a longer length of time, you’ll have great energy levels all day long with fewer hunger pains.
Reduced carbohydrate intake means smaller blood sugar spikes, and ketones are an excellent energy source for the brain, resulting in improved mental clarity and attention.
Improves the texture of the skin and aids in the treatment of acne.
Initial Side Effects of Keto Diet:
– Keto Flu The body gradually switches to a different system for obtaining energy from fats, and this change is not simple. Fatigue, dizziness, headache, and nausea are frequent Keto flu symptoms in the first several days. People tend to go to the toilet frequently, resulting in a loss of water and electrolytes. The water weight is lost in the first few days, and this normally lasts a week. When the body adjusts to this new process, fat is lost along with it, and all symptoms of Keto flu vanish.
Cramps: Muscle cramps can occur when the body loses essential minerals and electrolytes, particularly magnesium. Drink lots of water and take magnesium supplements as a preventative strategy.
Constipation: Because the body dehydrates quickly in the first few days, constipation is almost certain. The solution is to increase water intake, which can be accomplished using psyllium husk powder.
Physical Endurance is Reduced: Low physical strength and stamina might be experienced as the body transitions to a new mechanism. However, once the body is accustomed to ketosis, it might provide more energy and better physical performance.
Hair-fall, Rashes and gallstones: – Hair loss and rashes are common side effects, although they usually go away within a few days. Gallstones may be present in some situations.
How to kick-start Keto Diet?
Before beginning a keto diet, one must undertake all necessary research, including calculating the essential micronutrients, calorie intake depending on one’s body structure and lifestyle, and the keto-friendly foods to be ingested. Reduce carbohydrate-rich meals like sugar and starch, sabotaging the ketosis process. Using the macros as a guide, keep track of your daily consumption. Several applications can help you keep track of your carbohydrate and fat intake. Adding plenty of water and multivitamins to your diet will help you deal with electrolyte loss during the keto flu.
What to eat and what to avoid while being on a Keto Diet?
Rice, wheat, maize, bread, pasta, pizzas, milk, legumes, potatoes, soy products, bakery goods, fructose-rich fruits such as apples, bananas, oranges, mangoes, and sugar-loaded drinks and meals must all be avoided.
– Fish, poultry, lamb, and eggs are non-vegetarian foods.
• Spinach, kale, cauliflower, broccoli, zucchini, and other vegetables
• Sweeteners- Stevia, erythritol, etc. • Nuts- Almonds, pumpkin seeds, walnuts, sunflower seeds, and so on. • Oils- Coconut oil, Virgin olive oil, and so on.
The keto diet must be used with Intermittent Fasting, which raises ketones levels in the body for quicker outcomes. Running, cycling, and weight training should be included in one’s daily routine for rapid weight loss and muscle toning. We supplement the diet with multivitamins, particularly magnesium, and drinking enough water guarantees that the keto diet is long-term maintainable.
For newcomers, many websites provide a wealth of important information about the Keto diet, assisting a large number of dieters in comprehending the diet’s dynamics. There are many youtube channels and Facebook groups dedicated to making delicious keto-friendly dishes at home.
Future of Keto Diet:
The Internet is saturated with success tales of people who have shed a lot of weight and fought obesity aggressively by rigorously adhering to the Keto diet’s principles. Keto necessitates self-control. It’s easier said than done to resist the impulse to gorge oneself on sweets, chocolates, and junk food. It’s just as vital to understanding the underlying concepts and dynamics with any other diet. Is it, however, the most effective way to shape one’s physique and lose weight? I’m unable to remark! Scientists and experts all around the globe are debating the long-term effects of the Keto diet. Their findings will provide light on the diet’s prospects. But, regardless of the results, one may at least try it. After all, humanity’s evolution and the advancement of the human race are built on the notion of ‘hit and try.’