The Ultimate Guide to the Ideal Ketogenic Diet
There have been numerous scientific experiments and studies to determine the benefits of a Ketogenic diet. In fact, these benefits have also been witnessed in numerous people who have strictly adhered to this diet over a period of time. The primary benefit of this diet is that it creates the perfect environment for the body to burn body fat. This aids in the reduction of weight as well as the improvement of body metabolism and overall health conditions.
Introduction – What is a Ketogenic Diet?
The term Keto in this diet form is derived from Ketones andquot; small molecules produced by the body due to this diet. These molecules act as an alternative source of fuel for the body instead of blood sugar or glucose. This fuel source is utilized by the body at times when the body does not have adequate glucose levels to create energy.
A Ketogenic diet is low on carbohydrate-content, which helps to reduce the blood sugar levels in the body. Carbohydrates and proteins, when consumed by the body, are converted to glucose. Hence, reducing the consumption of these food particles will cause the body to turn to the fat-storage within the body to Ketones for energy.
This helps to reduce the fat-content of the body and also lowers the insulin levels. The reduction of insulin levels, in turn, makes the fat-storage of the body more accessible, thus aiding the fat-burning process even further.
Important Benefits of This Diet
There are plenty of benefits to be achieved from this form of diet. Some of those important benefits have been discussed below.
Loss of excessive weight
Since this diet creates energy for the body by burning excessive fat in the body, it helps in the reduction of excessive weight. Moreover, the fact this process produces energy through the already excessive fat-content within the body, it does not cause the hunger levels to increase. Hence, it is one of the ideal methods to burn fat and to reduce excessive weight.
Effective control of hunger and appetite
A Ketogenic diet helps to control appetite and hunger effectively. Since the process burns the excessive fat already stored in the body, it does not need fresh refreshments of food all the time. The process is also effective as it does not require a person to eat excessively in order to satisfy their hunger. All you need to do is keep away from unnecessary cravings and not eat until you are actually hungry.
Steady flow of energy
Due to the fact that this diet supplies a steady flow of Ketones to the brain, you will experience a constant and steady supply of energy to your entire body. At the same time, this will get rid of the frequent mental swings caused by uneven blood sugar levels. Hence, you will be able to experience improved and constant concentration levels and focus. At the same time, you will also experience a rise in the overall energy levels of your body.
Effective control of blood sugar levels
Ketogenic diets reduce and controls the levels of sugar or glucose in the blood, thus controlling the insulin levels in the body. This can not only keep your blood sugar levels in check, but also help you to reverse the negative effects of type 2 diabetes.
Other possible benefits of this diet include:
Improves blood pressure and cholesterol profile,Maintains a calm stomach devoid of pains, cramps, gas, etc.,Increases endurance of the body by strengthening body muscles,Can be used to treat epilepsy among children and, sometimes, also adults,Reduces acne and migraines,Can help in the treatment of brain cancer and also Alzheimer’s condition. Although still at an experimental stage, this diet has also shown promising results for the treatment of Parkinson’s disease.
What foods to avoid when on this diet
This diet is low on Carbohydrate-content. Hence, you should try to avoid essentially all food items that are high on carbohydrate quantity. Food items such as potatoes, bread, chocolate, pasta, rice, donuts, candies, fruits, beer, etc. must be avoided at all costs. You need to limit your carbohydrate consumption to less than 20-50 grams every day.
The idea is to consume as little carbohydrate as possible! Fruits and fruit juices are known to have high quantities of carbohydrates. Ideal alternatives can be water, tea/coffee or even red wine. However, you might also want to keep a check on the amount of milk you use in the tea/coffee. Better alternatives would be green tea, black tea, herbal tea or black coffee.
Important things to remember when following this diet program
There are a number of important things that you must remember and follow at all times when on a Ketogenic diet. They are: Restrict consumption of carbohydrates at all costs. This will help to derive the best benefits of the diet program.Reduce the amount of protein consumption substantially.
Substitute protein containing food items in your diet with fat containing food items. Since the process burns fat, the extra bit of fat consumption can help to satisfy your hunger to supply energy to the body at the same time.Exercise on a daily basis.
You do not need to do any hardcore exercises, but light physical activities can help to burn the fat easily and improve body metabolisms.Get adequate sleep. Increased energy levels and reduce fatigue should not deprive you from at least seven hours of sleep every night.Introduce regular fasting into your routine intermittently. Skip breakfast at least twice or thrice every week, and drink only a cup of coffee. This will reverse the effects of type 2 diabetes and accelerate the fat-burning process.
People who should abstain from indulging in such diets
Despite the many benefits this diet has to offer, it is not meant for everyone. The diet may be safe, but it may also have potential risks and side effects for some groups of people. these include: People who take medications for diabetic conditions,People with high or low blood pressure,
New mothers who still breastfeed their newborn babies. You should consult a doctor to determine if the indulgence of a Ketogenic diets poses any potential risks for your body. This will help you to avoid any adverse effects from a diet program that is meant to be beneficial for you.