Header ADS

KETO DIET : A Detailed Beginner's Guide | Beingfitaholic


KETO DIET : A Detailed Beginner's Guide | Beingfitaholic


KETO Diet or Ketogenic Diet is one the Trending Diet and Highly recommend by most of the professionals. In this blog let's take a look at



1.  What is KETO DIET?
2.  Types Of Ketogenic Diet
3.  Ketogenic Diet for Weight Loss
4.  Other Health Benifits of Keto Diet
5.  Foods to Eat and Avoid During Ketogenic Diet




What is KETO DIET?


KETO DIET : A Detailed Beginner's Guide | Beingfitaholic


KETO DIET or Ketogenic Diet is basically a Low-Carb, High-Fat, where you lower your daily Carb intake and replace it with the Fats.


In this Ketogenic Diet you radically reduce you carbs intake and add fats to your diet which results in your body entering a metabolic state called Ketosis.



During a Low-Carb diet Insulin level goes down and fatty acids are released and when your body enters ketosis it starts burning the stored fat in your body as a fuel, it also convert your fat into ketones in liver, which supplies energy to your brain.



Types Of Ketogenic Diet


KETO DIET : A Detailed Beginner's Guide | Beingfitaholic


There are many types of KETO DIET including


* Standard Ketogenic Diet: 


                             In this Standard Ketogenic diet you consume your meal in ratio of 75:20:5 which is 75% of fats, 25% of protein and 5% of Carbs in your daily meal.



* High-Protein Ketogenic Diet:


                                 This diet is very similar to Standard Ketogenic Diet but in this High-Protein Ketogenic diet you consume your meal in ratio of 60% fats, 35% protein and 5% Carbs in your daily meal.


* Cyclical Ketogenic Diet:


                           In this Cyclical Ketogenic diet you do periods of High-Carb refeeds like 5 days of Ketogenic Diet and 2 days of High-Carb diet in a week.


* Targeted Ketogenic Diet:


                            In this Targeted Ketogenic Diet you are allowed to add Carbs in your diet around workouts.




Ketogenic Diet for Weight Loss


KETO DIET : A Detailed Beginner's Guide | Beingfitaholic


Ketogenic Diet is a famous Weight loss diet and really In Trend these days.

During Ketogenic Diet you radically reduce the carbs intake and add fats to your diet, therefore the Insulin level goes down and fatty acids are released and due to the lack of glucose the body starts burning the stored fat as a fuel which in result helps in weightloss.


Numerous amount of studies suggest that the Ketogenic Diet is far more effective for Weight loss than the old-fashioned low-fat diets.

According to the Study conducted of PubMed
( US National Library of Medicine, National Institutes of Health ) the people on Ketogenic Diet witnessed 2.2 times more weight loss compared to people on low-fat diet.




Other Health Benifits


KETO DIET : A Detailed Beginner's Guide | Beingfitaholic


Besides weightloss their are many other health Benifits of Ketogenic Diet, including



* Helps managing Type-2 Diabetes and it may also reverse the Type-2 Diabetes

* Helps gain control over your Appetite.

* Helps reduce Blood-sugar levels.

* Helps reduce Blood Pressure.

* Helps reduce Insulin levels.

* It might sometimes also helps in improving concentration and focus.

* It may also help in controlling Migraine.




Foods to Eat and Avoid During Ketogenic Diet




Here's the list of foods you can eat during Ketogenic Diet:


KETO DIET : A Detailed Beginner's Guide | Beingfitaholic




* Eggs

* Seafood and Fish

* Meat 

* Vegetable like  Avocado, broccoli, cauliflower, cabbage and zucchini.

* Natural fats like butter or Coconut oil.
* Dairy fats like Cheese, Yogurt and Heavy cream.

* Berries

* Nuts

* Coffee and Tea ( without Sugar )


Here's the list of food you should avoid during Ketogenic Diet:


KETO DIET : A Detailed Beginner's Guide | Beingfitaholic



* Alcohol

* Sugar

* Bread

* Pasta

* Rice

* Potatoes (including sweet potatoes, French fries, potato chips )

* Wholegrain products 

* Dark Chocolate

* Coffee and Tea ( With Sugar )

Hope you find this blog useful. If you have any questions or suggestions please comment below.



Post a Comment

0 Comments