Introduction to Ketogenic Diet
Ketogenic diet has become a prominent and popular option in diet plans in recent times. From Hollywood celebrities like Halle Berry and Kourtney Kardashian to famous Bollywood faces like Huma Qureshi and Karan Johar, this diet has received widespread support. This diet generally consists of low-carb, high-fat, and moderate-protein foods. Ketogenic diet is helpful in weight loss as it enables the body to burn fat through the process of ketosis.
Who should adopt ketogenic diet?
Diet experts believe that the ketogenic diet is best suited for people who suffer from overweight. “It is beneficial for individuals who weigh 100 kg or more and are facing health problems,” the expert explains. This diet reduces fat and inflammation in the body, making it easier to burn fat. When the body burns fat instead of sugar, the weight loss process occurs faster.
What does the ketogenic diet include?
Only healthy fats are consumed in this diet, such as ghee, cheese, avocado, coconut oil and peanut oil.
Challenges in following a ketogenic diet
Following the ketogenic diet can be monotonous at times. This is why experts recommend a cyclical ketogenic diet, so people can avoid deficiencies in essential nutrients. Prolonged low-carb consumption can lead to intestinal inflammation and gastric problems.
Benefits of Cyclical Ketogenic Diet
The cyclical ketogenic diet works better than a pure ketogenic diet, because it helps maintain nutritional balance. This is a method in which people avoid carbs for 5 days and then include them for 2 days.
Important points for ketogenic diet
When one follows a ketogenic diet, he or she should ensure that carb intake is 15 to 20%, protein 35% and the remaining fat. This way, one can divide their plate appropriately.
Foods included in ketogenic diet
Fiber rich foods are consumed in this diet. Pulses and grains should be avoided. Meat, chicken, fish and eggs are good sources of protein. Nuts and seeds can also be included in the ketogenic diet.
Growing popularity of ketogenic diet
The main reason for the popularity of the ketogenic diet is its effective weight loss results, with an average of people able to lose 10-12 kg in 3 months.
Health Precautions
Make sure that you follow the diet only to the extent that it meets your body’s requirements. Excessive weight loss should be avoided, as it can be harmful to health.
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