Find out how much weight you can lose with Keto diet

                                             

                    

  
               All You Need To Know About Keto

The ketogenic diet is a very low-carb, high-fat diet. To achieve positive results, this diet has to be very low in carbohydrates, high in dietary fat and include a moderate amount of proteins. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. Ketogenic diet can cause massive reductions in blood sugar, insulin levels and help with weight loss. 

                           Some Extraordinary Benefits..  

1.   Weight loss
2.  Reduced blood pressure
3.  Slower ageing process
4.  Improved sleep and mood
5.  Increased energy efficiency

                                           

                       Different Types of Ketogenic Diets

       

                                                                           

1. Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
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2. Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
3. Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
4. High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

                          

           

        Ketogenic Diets for Diabetes and Prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function.

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The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome.

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One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%.

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Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications.

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In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group. This is an important benefit when considering the link between weight and type 2 diabetes.

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Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group

                     

               Keto Diet Plan: dairy

• Butter and ghee
• Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda) and harder cheeses (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss)
• Eggs
• Heavy cream
• Full fat crème fraîche, feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream
• Whole milk, used sparingly

       

          Keto Diet Plan: other foods

• Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil
• Duck fat, lard, schmaltz (chicken fat), and tallow
• Canned fish or seafood (anchovies, crab, salmon, sardines, and tuna)
• Canned or jarred olives and sauerkraut
• Bouillon cubes and broth
• Dried herbs and spices
• Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea
• Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, and pili nuts
• Seeds (chia, flax, hemp, and pumpkin)
• Canned coconut milk
• Cold brewed Bulletproof coffee

              What are the risks of the ‘Keto’ diet?

We are all familiar with the dangers of omitting carbohydrates from meals, but since it’s been a while since Atkins got a pasting, lets refresh our memories.

The body runs on carbs the same way a car runs on petrol – simply put, it is our fuel and we can’t function properly without it. A lack of carbohydrates is likely to lead to fatigue, a lack of energy, headaches, difficulty concentrating and mood swings. Low-carb also means low fibre – which is never good for the body… 

But what of the high-fat content itself? As lovely though it sounds to eat meat, eggs, butter and cheese for upwards of four weeks, the damage you could cause your body is worth noting.

For starters you’re at risk of everything that comes with the aforementioned toilet troubles – extreme discomfort, lack of energy and loss of appetite. Higher cholesterol and an inflamed gall bladder (lovely stuff eh?) are also risks.

And let’s not forget that a Ketogenic Diet is simply quite difficult to balance – because of the lack of variety of foods in this and indeed any non-balanced diet, you will need to eat a veritable market of vegetables (although they can’t be too carby remember!) each day to make sure your brain, blood, eyes, and pretty much everything else in your body doesn’t suffer. 

                                         .THANK YOU.