You might have heard people telling “Fat makes you Fat” or how harmful fat is for your overall health. However, studies have proved that eating healthy fats can benefit your mental and physical health.
Yes, it’s true & the diet is known as the “Ketogenic” diet. What makes this diet plan unique is it demands you to consume more fat & proteins but less or very fewer carbohydrates.
The idea behind was to eat low carbs and let your body runs on the Ketosis process. During the process, your body uses fat present in your body to release energy.
Furthermore, Ketosis allows your body to produce fuel molecules called ‘ketones”. Which serves as a source of fuel to run your body.
Benefits of Keto Diet Plan
Keto diet provides a range of benefits besides burning fat. As it changes your metabolism process through Ketosis, you can notice the following changes in your mind and body:
- Increased Energy
As more than 60% of our brain is fat, it requires a steady supply of fat in order to maintain a healthy brain. Consuming healthy fats during the Keto diet not only helps to perform day-to-day activities and feed your brain.
When your body uses ketones instead of carbohydrates for fueling, you might feel a different level of energy throughout the day
- Fewer Cravings
Ketones developed during the Ketosis process are known to suppress the hunger hormone “Ghrelin”. In addition, it increases the number of Cholecystokinin hormones that usually makes your tummy feel full.
Lack of appetite leads to longer fasting periods, which results in your body dipping its fat in order to gain energy.
Consumption of fat can make you feel full for a longer duration and you will spend less time snacking.
- Weight Management
Majority of people incline towards the Keto diet due to its “weight loss” capabilities. As ketones present can’t be stores same as fat and have a completely different metabolism process.
Adopting a Keto diet can help in effective weight management through fat burning and limiting your cravings.
- Reduced Inflammation
Inflammation in your body is nothing but the response of your body to any outsider it feels harmful. As too much inflammation is harmful to your health, opting Keto diet can prove to be beneficial in reducing the inflammation levels in your body by switching off the pathways.
Types of Keto Diets
Though Keto diet is a low-carb high-fat meal, still there are different approaches to perform this diet. Some people like to include relatively fewer carbs and high protein.
Individuals can opt to choose any of the underlying approaches to Keto diet in accordance with their food choices and fitness goals.
- Standard Keto
A standard Keto diet consists of 75% of fat, 5% of carbohydrates, and 20% protein per day.
- Cyclic Keto
A cyclical Keto diet includes sticking to a standard Keto diet for a few days or weeks, followed by 1-2 days of “Carb re-feed” days. During these days you consume a normally higher amount of carbohydrates.
This method is known to diminish Keto flu, boost muscle growth, and enhance athletic performance.
- Targeted Keto
In targeted Keto, you follow a standard Keto diet plan and consume more amount of carbs an hour before the workout. The glucose present in carbs would boost your body and bring it back to Ketosis after the workout.
- Dirty Keto
Dirty Keto, also known as “lazy Keto” is a famous approach among the people who feel lazy to prepare a clean Keto diet. Though it allows the consumption of highly processed and packed food the ratio of fat, protein, and carbs are still the same as that of a standard diet plan.
- Moderate Keto
This form of Keto diet is best suitable for people who face issues with all other forms of Keto, as restricting the amount of carbs intake can sometimes play with your energy levels and body functioning.
Moderate Keto diet allows you to consume a high-fat diet with 100-150 gm of carbs per day.
Some Useful Keto Tips and Tricks
Although it’s not easy for a beginner to start a Keto diet plan, there are several tips that can make path a bit easy for you:
- You can start by checking amount of nutrients present in the food items and determine what all you can include in your menu.
- You can take ideas from websites, blogs, video channels that offer tips and recipes.
- Planning Meal in advance can help you save some extra time.
- Some food delivery vendors offer Keto-friendly food items, it’s an easy and quick way to enjoy Keto meal.
- When short on time you can even try frozen Keto food.
Bottom Line
A ketogenic diet can be highly beneficial for people who are:
- Overweight
- Have diabetes
- Looking to improve their metabolic health
However, keto diet may not be a suitable option if your planning to gain some muscles if you a skilled athlete.
Moreover, it may not match with the lifestyle and preferences of some people. In any case, you can consult with your doctor about your goals, diet plans, or whether you should even consider going ketogenic.