The keto diet is very heavy on fats, proteins, and cuts down on carbohydrates, similar to the Atkins and low-carb diets. The increased proportions of fats and proteins are believed to trigger the process of the body’s transition into the metabolic state called ketosis, which would never be possible in the presence of quick energy-releasing carbohydrates. Under ketosis, the small amount of carbohydrates helps the body gain energy by burning its fat reserves.
Advantages of Keto Diet
- Some known advantages of Keto Diet include the following:
- Ketones produced in the liver during ketosis have been shown to improve brain function by protecting and strengthening the brain and nerve cells.
- It promotes greater weight loss in comparison to low-fat diets.
- According to studies, reducing blood sugar levels can in turn regulate insulin levels, a hormone involved in controlling blood sugar.
- It has been linked to better heart health, since the consumption of good fats such as those derived from avocados is responsible for reduced cholesterol levels. High cholesterol levels endanger heart health.
- Increased blood sugar levels, in combination with fats, might lead to acne in some individuals. Hence, the keto diet can regulate blood sugar levels and thereby lower the chances of acne.
Foods to Include in a Keto Diet
Sixty to eighty per cent of fats from calories in any keto meal plan should be consumed, 10 to 30 per cent of calories should be from proteins, while only 5 per cent of calories should come from carbohydrates.
Vegetables like avocados or leaf vegetables can be consumed in high quantities since they store healthy fats. Leeks, squash, and eggplants can be consumed in moderation because they have fats, but also contain comparatively higher carb content. When it comes to nuts and seeds, almonds, chia seeds, or flax seeds are high in fats and can be consumed without care, but peanut and other nut butters, cashew nuts and pistachios should be consumed in moderate amounts.
In dairy, cheeses like cheddar, blue cheese, and feta are good in high quantities, whereas goat’s cheese, Greek yogurt and ricotta cheese can be eaten in moderation. Milk must be avoided. Better as a fat source in only a meal or two per day (due to their high protein content), fatty cuts of meat such as steaks, skin-on fish such as salmon, and chicken thighs with skin can be consumed. The best oils or butter to cook with are coconut, olive, and avocado oil, butter, and ghee. Processed vegetable oils and margarine are best avoided.
Fruits high in sugars and carbs like mangoes, bananas or pineapple are ideally consumed in a single serving per day, making sure to not cross the 5 per cent carb intake mark. Protein intake through lean meat such as skinless chicken breasts may only be increased if trying to meet protein requirements on moderate-to-high levels of physical activity during the week such as doing gym exercises or playing sports.
The Debu team