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Keto Diet Plan for Weight Loss
Losing weight is a common trend today!
Many people choose to lose weight with various goals, and this trend has abruptly increased the popularity of several diets and exercises geared toward weight loss.
The "keto" or "ketogenic" diet plan in India is becoming popular in India right now. The keto diet has high fat, low carb, and moderate protein isolate.
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Get A Second OpinionLet's understand about the Ketogenic Diet!
- A ketogenic diet drives the body into ketosis, a metabolic state when fats are used as the body's main fuel source rather than carbs.
- This is accomplished by converting the body's lipids into ketones, which give the brain energy.
- This type of diet has generated a lot of buzz since it helps with weight loss by improving the body and mind's ability to burn fat rather than carbohydrates.
What is the Keto Diet for Weight Loss?
- The ketogenic diet is a low-carb, high-fat diet similar to the Atkins and low-carb diets in many ways.
- It includes substantially lowering carbohydrate consumption and replacing it with fat.
- This causes the body to become extremely efficient at burning fat for energy.
- The ketogenic diet significantly quickly reduces weight and reduces blood sugar and insulin levels, and this, along with higher ketones, has some health advantages.
Is Keto Diet Good for Weight Loss
- A ketogenic diet is a great and effective way that can help you lose weight by increasing metabolism, reducing appetite and giving more satiety.
- The diet also helps in lowering disease risk factors. The keto diet is significantly superior to low-fat diets for long-term weight reduction.
- It was also found that individuals who followed a ketogenic weight loss diet lost 1 kg or more on average more weight than those who followed a low-fat diet.
What to Eat and What to Avoid on the Keto Diet?
Following are some foods that can be added to the plate and those that should be skipped:
Foods to eat
Here is the keto weight loss diet food list:
- Meat
- Fatty fish
- Eggs
- Butter and cream
- Seeds and nuts
- Unprocessed cheeses
- Healthy oils like extra virgin olive and avocado oil
- Avocados
- Low-carb vegetables such as onions, green veggies, peppers, tomatoes, etc.
- Condiments like herbs, salt, pepper, and other spices
Foods to avoid
Carbohydrate-rich foods should be avoided. On a ketogenic diet, the following items must be restricted or eliminated:
- Sugary foods
- Grains or starches
- Beans or legumes such as lentils, peas, chickpeas, kidney beans, etc.
- Root vegetables such as parsnips, potatoes, carrots, sweet potatoes, etc.
- Some condiments or sauces such as barbecue sauce, ketchup, honey mustard, teriyaki sauce, etc.
- Unhealthy fats like mayonnaise, processed vegetable oils, etc.
- Alcohol
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Book an AppointmentOther Health Benefits of the Keto Diet
Not only can the ketogenic diet help with weight loss, but it is also proven to provide health advantages against diabetes, cancer, epilepsy in kids, and Alzheimer's disease. The diet is particularly beneficial for treating type 2 diabetes and decreasing extra body fat without hunger. Here are some listed health benefits of the keto diet:
- Helps in diabetes management
- Improves epilepsy management
- Prevents heart diseases
- Lowers the risk of brain-related conditions
Are There Any Risks Associated with Following The Keto Diet?
Even though people can get significant benefits because of the keto diet, its long-term consequences include:
Hypoproteinemia (low levels of protein in the blood)
Hepatic steatosis (accumulation of excess fat in liver)
Risk of kidney stones
Low-levels of important vitamins and minerals
Patients with diabetes, especially those eligible for SGLT2 inhibitors to treat type 2 DM. These drugs may increase the risk of diabetic ketoacidosis, a potentially fatal condition with an elevated blood acid level. This medication is not suitable if you are doing keto.
More research is in progress to learn about the safety with a long-term ketogenic diet. Make sure you keep your doctor updated on how much and what types of foods you are eating so he or she can lead you in the right direction to maintain a healthy lifestyle.
Conclusion
- Do not begin a ketogenic diet simply because someone you know lost weight effectively or because everyone is talking about it. There is no one-size-fits-all eating plan for losing weight. There are several approaches to losing weight.
- Finding the perfect plan, the right eating plan that you can stick to is the key to success. Moreover, as people have different blood sugar sensitivities to the same meals, no single diet plan can be the solution for everyone.
- Talk with a trained dietitian before embarking on a keto diet plan to determine which plan is best for your health goals. Book an appointment with Our Expert Dietician!
Citations
Ketogenic diets for weight loss: A review of their principles, safety and efficacyFrequently Asked Questions
By reducing carbs and increasing fats, the keto diet shifts the body into a state called ketosis, where it burns stored fat for energy. This can lead to weight loss.
Besides weight loss, the keto diet may help improve insulin sensitivity, lower blood sugar levels, & reduce inflammation in the body.
Not everyone can follow the ketogenic diet, particularly if they have certain medical issues or dietary restrictions. It's crucial to speak with a doctor before beginning.
Foods to eat include meats, fish, eggs, cheese, nuts, seeds, avocados, & healthy oils like olive oil. These foods are low in carbs and high in fats.
Exercise can complement the keto diet by enhancing weight loss and improving overall health. Combining both can lead to better results.
Fruits are generally higher in carbs, so they are limited on the keto diet. Small portions of berries like strawberries & blueberries can be included in moderation.
Results vary, but some people may notice weight loss & other benefits within a few weeks of starting the keto diet, depending on individual metabolism and adherence.
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