A Keto diet meal plan is a low-carb and high-fat diet that offers different health benefits. It is proven with over 15 studies that this form of diet can make you lose a good amount of weight and improve overall health.
With regards to weight loss, nutritionists regularly debate the issue “carbs versus fat.”
Most standard health organizations argue that an eating routine that is rich in fat can prompt health-related issues, particularly coronary illness.
They will in general recommend a low-fat diet, which limits dietary fat to under 30% of total calories.
However, a developing number of studies have been challenging the low-fat methodology.
Different people argue that a low-carb diet, which is higher in fat and protein, might be increasingly effective for treating and preventing obesity and different conditions.
There are a lot of studies which makes a comparison between low carb and low-fat diet mostly focusing on:
- Type 2 Diabetes
- Metabolic Syndrome.
Factors that are measured by researchers are:
- Weight loss
- Cholesterol Levels
- Blood Sugar levels
Types of Keto diets food may have even healthier benefits against chronic diseases such as diabetes, cancer, epilepsy, and Alzheimer’s.
We will not begin to learn what actually a Keto diet meal plan is?
Low-carb plus high fat is equal to the Keto diet. It magically reduces carbs intake and replacing it with fat. This depletion in carb puts your body into a metabolic state known as ketosis.
When this happens, your body becomes extensively efficient at burning fat and generating energy. Fat is converted into ketones in the liver, which ultimately supplies energy to the brain.
Types of Keto diets:
Standard Keto diet: This is a diet type with moderate protein, high fat, and very low carb. It is said to be 75% fat, 20% protein, and 5% carbs.
Cyclical Keto diet: This diet typically includes periods of higher carbs, like 5 keto days followed by 2 high carb days.
Targeted Keto diet: This diet type fuels you to add carbs while you work out.
High-Protein Keto diet: This diet type is almost similar to a standard keto diet, but includes more protein. Protein ratio increases to 35% than the standard diet percentage.
Although, Standard and high-protein keto diets have been studied thoroughly but cyclical or targeted keto diets are more updated methods and mostly used by athletes and bodybuilders.
A free keto diet meal plan is also said to be effective in losing weight and lower risk factors for various chronic diseases. Also, some researches show that the keto diet is far better than the usually recommended low-fat diet.
The best part is that you can lose weight without keeping a track of calories and food intake. The Keto diet helped a lot of people around the world lose 2.5 times more weight than those on a calorie-restricted low-fat diet.
Numerous health benefits of the Keto diet plan includes:
Heart Disease: This diet can improve risk factors like high cholesterol, blood pressure, and blood sugar levels.
Cancer: This diet can slow down tumor growth and hence treating several forms of cancer.
Alzheimer’s disease: This diet may slow down the symptoms of Alzheimer’s and block the progression.
Epilepsy: Researchers say that the keto diet can cause huge reductions in seizures in epileptic kids.
Parkinson’s disease: This diet also helped people improve the symptoms of Parkinson’s disease.
Brain injuries: A study on rats found that keto diet dr can lower concussions and help the brain recover faster from the injuries.
Acne: Consuming less sugar and lower insulin can also help prevent acne in any age group with a keto diet.
Foods to avoid while on a Keto diet meal plan:
Sugary foods like cake, ice-creams, soda, and candies
Pasta, Rice, or any cereals.
Beans such as peas, kidney beans, lentils should be totally avoided.
Potatoes, sweet potatoes, carrots, and other root vegetables should not be taken.
Unhealthy fats such as vegetable oils, mayonnaise.
Say no to alcohol as it can through you out of ketosis.
Foods to eat while on clean Keto meal plan: (Majority Meals)
Red meat, sausages, bacon, chicken
Fatty fish such as trout, tuna, or salmon.
Omega 3 whole eggs.
Grass-fed butter and cream.
Healthy oils such as flax seeds, Almonds, Walnuts, and pumpkin seeds.
Tomatoes, Onions, Peppers, and other low-carb veggies.
It is best to have healthy low-carb food or single-ingredient foods.
Minimizing the side effects of a keto diet:
In spite of the fact that the ketogenic diet is safe for healthy individuals, there might be some initial side effects while your body adjusts.
This is often named the keto flu and finishes in a couple of days.
Keto flu includes poor energy and mental capacity, increased craving, sleep issues, nausea, stomach-related problems, and diminished exercise performance.
To limit this, you can attempt an ordinary low-carb diet for the first few weeks. This may train your body to burn more fat before you totally avoid the carbs.
A ketogenic diet can also change the water and mineral equalization of your body, so adding additional salt to your meals or taking mineral supplements can help.