Keto diet: Overview, Benefits and Side Effects

A keto diet  (like the Atkins diet) is a way of eating that emphasizes foods that are high in healthy fats, moderate in protein, and low in carbohydrates. The goal is to eat more fat than carbohydrate calories. The goal is to consume more protein and fat calories while consuming fewer carbohydrates calories. Sugar, soda, pastries, and white bread, which are the easiest to digest, are the first to go. Whenever this happens, your body becomes highly efficient at burning fat for energy. It also triggers the conversion of fat in the liver to ketones, which can be used to fuel the brain.

The keto diet can take many different forms, including:

• The standard ketogenic diet (SKD) is a high-fat, low-carbohydrate, moderate-protein diet. It usually contains 70 per cent fat, 20% protein, and only 10% carbohydrates.
• Periods of higher-carb refeeding are included in the cyclical keto diet (CKD), such as five keto days followed by two high-carb days.
• The targeted keto diet (TKD) allows you to eat carbs in between workouts. This ketogenic diet is similar to a standard ketogenic diet, but it contains more protein. 

How does it work?

Your body quickly runs out of fuel if you eat less than 50 gm of carbohydrates per day. This usually takes three to four days. Then you’ll start breaking down protein and fat for energy, which could lead to weight loss. This state is known as ketosis. It’s important to remember that the keto diet is a short-term diet designed to help you lose weight rather than improve your health.

Keto diet benefits

1. Keto Weight loss

A keto diet may help you lose weight faster than other diets in the first 3 to 6 months. This could be because converting fat to energy takes more calories than converting carbohydrates to energy.

2. Diabetes

Low-carb diets appear to keep blood sugar levels more stable and predictable than other diets. Too many ketones in your blood can make you sick if you have type 1 diabetes.

3. Heart disease

The keto diet can improve body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar levels.

4. Cancer

Insulin is a hormone that allows your body to either use or store sugar as a source of energy. Ketogenic diets cause quick burning of fuel. Lower levels might well help protect you from cancers or even slow the growth of cancer cells.

5. Polycystic ovarian syndrome

When a woman’s ovaries grow larger than they should and small fluid-filled sacs form around the eggs, this is known as ovarian hypertrophy. High insulin levels may be the cause. Along with other lifestyle changes like exercise and weight loss, ketogenic diets, which lower both the amount of insulin you make and the amount you need, may give the keto diet benefits.

List of healthy foods that can be consumed on the Keto diet

1. Vegetables with low carbohydrate content

Non-starchy vegetables are high in a variety of nutrients, including vitamin C and a variety of minerals, but are low in calories and carbohydrates. Fibre is found in vegetables and other plants, and unlike other carbohydrates, it is not digested and absorbed by your body. As a result, pay attention to their digestible (or net) carb count, which is calculated by subtracting total carbs from fibre.

2. Avocados

The avocados are nutrient-dense, with 9 gm of carbohydrates per 3.5 ounces (100 gm), or about half of a medium avocado. Avocados seem to be greater in a variety of minerals and vitamins, including potassium, which many people are deficient in. Moreover, increasing potassium intake may make the change to a keto diet easier.

3. Eggs

It is one of the best healthy and most adaptable foods. Eggs are an ideal food for a ketogenic lifestyle because they contain less than 1 gram of carbs and about 6 grams of protein per large egg. Furthermore, by triggering hormones, eggs raise feelings of fullness and appetite.

4. Cheese

There are thousands of different kinds of cheese. The majority of them, fortunately, are low in carbs and high in fat which makes them perfect for a keto diet. Even though cheese has a high saturated fat content, it has not been linked to an increased risk of heart disease. Cheese, according to some studies, may aid in the prevention of heart disease.

5. Seafood

Fish and shellfish are excellent keto foods. Salmon and other fish are high in B vitamins, and potassium but low in carbohydrates. For example, shrimp and most crabs are more carbohydrates-free than others.

6. Seeds and nuts

Nuts and seeds are high in fat, low-carb foods and that is good for health. Heart disease, certain cancers, depression, and other chronic diseases have all been linked to frequent nut consumption. Nuts and seeds are also high in fibre, which can help you feel fuller and absorb fewer calories in general.

Risk Factors and Complications

There are numerous keto diet benefits. However, following the diet for an extended period can have negative keto diet side effects. An increased risk of the following health problems, according to a trusted source on health:

• kidney stones
• mineral and vitamin deficiencies, excess protein in the blood
• fat accumulation in the liver

Many people refer to the negative keto side effects as “keto flu.” These negative keto diet side effects could include:

• Constipation\fatigue
• A low blood sugar level
• Nausea and vomiting
• Headaches
• Low tolerance for physical activity

These symptoms are more common at the beginning of the diet as the body adjusts to its new energy source.

You can reduce this by following a regular low-carb diet for the first few weeks.

Before you completely eliminate carbs, this may teach your body to burn more fat. Because a ketogenic diet can alter your body’s water and mineral balance, adding extra salt to your meals or taking mineral supplements may be beneficial. Consult your nutritionist about your dietary requirements to reduce keto diet side effects.

Also, read- 7 natural sources of zinc to gear up your lifestyle

Tips and Tricks for the Keto diet

Although starting up on the ketogenic diet can be difficult, there are a few simple ways you can use to make it go more smoothly.

• To figure out how your favourite foods can fit into your diet, familiarise yourself with food labels and check the grams of fat, carbs, and fibre.
• It’s also a good idea to plan your meals ahead of time so you can save time throughout the week.
• On a variety of websites, food blogs, apps, and cookbooks, you can find keto-friendly recipes and meal ideas.
• Alternatively, for a quick and convenient way to enjoy keto meals at home, some meal delivery services offer keto-friendly options.
• When attending social gatherings or visiting family and friends, bringing your own food can help you curb cravings and stick to your meal plan.

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