The ketogenic diet is a plan that comprises high-fat and low-carb. It consists of 80% fat, 5% carbohydrate and 15% protein. On top of that, you’ll be happy to know that a ketogenic diet includes meat, fish, butter, eggs, cheese, heavy cream, oils, nuts, avocados, Seeds, low-carb vegetables etc.
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In this article, you’ll learn more about the potential benefits of the keto diet.
Some Interesting Facts About Keto Diet Plan:
- The diet strives to leave out carbs. Therefore, you should have 30 grams of carbs or less per day.
- Your diet plan includes meat, cheese, eggs, nuts, oils, avocados, oily fish and cream.
- Your meals should contain low-carb veggies.
- A ketogenic diet improves glucose control.
- It helps manage weight loss as well as certain medical conditions, like epilepsy, too.
- Treat Alzheimer’s disease, Parkinson’s disease, and sleep disorders.
- Help protect your brain cells from damage.
Keto Food Guide: What to Avoid
You’ll eat food items like Fish and seafood, Poultry, Low-carb veggies, Low carb dairy, Avocados, Eggs, Nuts and seeds, Healthy oils, Unsweetened coffee and tea, water etc.
Whereas with a Keto diet plan, you can avoid unhealthy fats like margarine, shortening and vegetable oils, processed foods like fast food, packaged foods, processed meats, and diet foods that contain artificial colours, preservatives, and sweeteners.
Examples of foods that you should hold off altogether on the Keto diet:
- Starchy vegetables include potatoes, sweet potatoes, corn, peas and pumpkin.
- Foods containing high sugar include sugar, ice cream, and coconut sugar.
- Sweetened drinks like soda, juice, tea and sports drinks.
- Baked goods include cookies, doughnuts, rolls, and white and whole wheat bread.
5 Best Health Benefits of Low-Carb and Ketogenic Diets
1. May Encourage Weight Loss: ketogenic diet delivers a small number of carbohydrates. It consists of foods that provide a lot of proteins and healthy fats with carbohydrates. This low-carbohydrate and high-fat diet help promote weight loss. It consists of foods that reduce hunger-stimulating hormones and reduce appetite and promote weight loss. Moreover, many studies show that Ketogenic diets can help patients lose about 2 kg more than low-fat diets in 1 year.
2. May Improve Heart Health: According to research, a ketogenic diet can help someone with heart disease by reducing inflammation and lowering oxidative stress. It helps lower blood sugar and improves insulin function. For optimal heart health, you can rely on a keto meal plan.
3. Improved Brain Function: A ketogenic diet is one of the best ways to boost brain function, prevent neurodegenerative disease, or reduce the severity of a brain-related issue. Overall, it enhances the capacity of brain cells, protecting them from strokes and neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease.
4. Retain Muscles: As mentioned above, a ketogenic diet is a low-carb diet that promotes the release of insulin, an anabolic hormone that helps shuttle nutrients into cells, which helps create conditions that drive muscle growth. It promotes better performance and energy, especially among athletes.
5. Reduced Blood Sugar Levels: Low-carb and ketogenic diets are popular among patients who have type 2 diabetes. To help some people with type 2, the ketogenic diet allows your body to maintain glucose levels at a low but healthy level. This high-fat, high-protein, low-carb diet aims to keep carbohydrates low, which helps blood sugar stay low.
5 Best Health Benefits of Low-Carb and Ketogenic Diets: Wrapping Up
Ketogenic diet plans include low-carbohydrate and high-fat food items such as eggs, heavy cream, sausages, low-carbohydrate vegetables, mayonnaise, shrimp, tuna and chicken.
A ketogenic diet involves eating high-fat, low-carbohydrate food to reach ketosis. Ketosis is a state where your body exchanges its energy source from glucose to fat (in the form of ketones).
On top of that, Keto diets have tons of health benefits, such as reduced blood sugar and insulin levels. This high-fat, high-protein, low-carb diet offers a variety of other benefits, including lower blood pressure, improved insulin sensitivity, and reduced dependency on medication.
