Keto Diet- What to eat and what to avoid?
Hello everyone! Many diets are currently trending, with different strategies, options, and ways to do it. Have you ever wondered about trying the most famous one among them — The keto diet? Yes, the keto diet has gained popularity due to its low-carb in nature and easy weight loss results. The keto diet also known as the ketogenic diet is a low-carb, high-fat diet that offers many health benefits. The whole idea of the keto diet is for you to get more calories from protein, and fat and fewer calories from carbohydrates. It not only reduces fat but also cured kidney issues, heart diseases, and brain disorders, and reduces the risk factors for other chronic diseases.
Do you know how this diet works?
When you eat less than 50 grams of carbs in a day, the body quickly runs out of fuel or simple sugars that can be readily used. This takes 3 to 4 days, after which the body breaks down protein and fat for energy which will eventually make the body lose weight. This process is known as ketosis. But this diet might not suit everyone. People with a previous history of serious health conditions, eating disorders, lethargy, skinny, allergic to specific foods, and people who need specific grams of carbohydrates should refrain from following the diet because it can have adverse effects.
With health benefits comes side effects too, if not followed with a professional’s help. Let us see what these side effects are —
- In the initial days when the body adapts from glucose to ketones for energy, symptoms like flu. dizziness, headaches, frequent urination, and muscle cramps might occur.
- The body tends to lose a lot of water and minerals like sodium, potassium, zinc, and magnesium, which can lead to dehydration, constipation, etc.
- Low-blood sugar levels which are known as hypoglycemia are another common side effect. The symptoms might include fatigue, hunger, confusion, anxiety, irritability, tachycardia, light-headedness, shakiness, sweating, etc.
- When the body is initially set into ketosis, it results in low urine pH which leads to bone erosion and hypercalciuria, and other calcium deficiency-related diseases. In extreme cases, low pH levels can cause crystals and kidney stones.
- Some women might experience disruptions in their menstrual cycles and some cases amenorrhea which means the complete absence of periods before menopause age.
What to eat —
Keto-friendly foods that are appropriate to eat when on the keto diet are fish, seafood, low-carb vegetables, cheese, avocados, poultry, eggs, nuts, seeds, healthful oils, greek yogurt, cottage cheese, berries, unsweetened tea, coffee, dark chocolate, cocoa powder.
- Fish is rich in B vitamins, potassium, and selenium, omega-3s. Frequent fish intake has been linked to a decreased risk of chronic disease as well as improved mental health. Aim to consume at least two 3-ounce servings of fatty fish per week.
- Low-carb veggies like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach fit the diet well.
- Avocados are great healthy fats full of monounsaturated fatty acids. It can help improve cholesterol and triglyceride levels.
- Fresh meat and poultry are great high-protein foods. limit processed and red meat or avoid it for better results.
What to avoid —
Foods to avoid when planning to do a keto diet are grains, starchy vegetables, high-sugar fruits, sweetened yogurt, juices, honey, syrup, chips, crackers, and baked goods.
- Cereals, crackers, rice, pasta, bread, and beer are high in carbohydrates. Beer can be enjoyed in moderation, in general, alcohol should be very limited.
- Starchy vegetables like corn, potato, sweet potato, and beets must be limited. High-sugar fruits like bananas, raisins, dates, mango, and pears must also be avoided.
- No sweeteners, syrups, juices, and baked goods as they are high in carbohydrates.
The Ketogenic diet can be great for people who are overweight, have diabetes, and looking to improve metabolic health. Though certain people have to refrain from following this plan or get medical help before starting. It is not a one-size-fits-all type of diet which is why it is important to get a nutritionist or dietitian’s help before starting a ketogenic diet plan. Have a nice weekend! 😊
References:
https://www.healthline.com/nutrition/ketogenic-diet-101#_noHeaderPrefixedContent
https://www.webmd.com/diet/ss/slideshow-ketogenic-diet
https://wellversed.in/blogs/articles/who-should-not-follow-a-keto-diet
https://www.eatingwell.com/article/291245/complete-keto-diet-food-list-what-you-can-and-cannot-eat-if-youre-on-a-ketogenic-diet/
