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A guide to ketogenic diet

Are you looking for proper directions to follow a ketogenic diet? Well, you’re here at the right and entitled place. The ketogenic diet is a type of diet in which the number of fat is higher and the carbs are low. It provides so many advantages to health and is beneficial to one’s health. It’s even shown by many studies that a ketogenic diet can be helpful to lose weight and improve one’s health. 

If you’re a beginner, then this basic guide is a perfect good-to-go for you.

Ketogenic low carbs diet - food selection on white wall

What is a keto diet?

It includes a high-fat diet and low carb and is very similar to the low-carb diets and Atkins. In a ketogenic diet, the carbohydrates are reduced from the diet and instead of carbohydrates, fats are included. As the carbs are reduced, the body goes into Ketosis. It is a metabolic state of the body. 

It makes the body magnificently streamlined to burn body fat for energy. The fats are thereby turned into ketones present in the lever and it then supplies energy to the brain. This diet can reduce the blood sugar level and insulin levels in the body. 

Beautiful young woman eating salad over black background.

Advantages of the ketogenic diet:

  • * Ketogenic diet helps to lose weight: This diet is very effective and beneficial to lose body weight. The ketogenic diet is so ample that it is easy to target weight loss without tracking how much the food has been intake and how many calories are consumed.

  • * Ketogenic diet decreases the appetite: The biggest disadvantage of dieting is that many people feel hungry while dieting due to this reason, they discontinue their diets. Though, eating a diet with fewer carbs can impulsively reduce the appetite. These diets are considered to be heavy as they include more amounts of fats and proteins in them.

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  • * It helps to rise the level of HDL cholesterol: The high-density lipoprotein(HDL) is considered to be the good cholesterol and an increase in such cholesterol has been proven beneficial to health. If the HDL level is higher, the chances of getting heart disease are less.

  • * It can cure several brain disorders: The brain requires glucose because some part of the brain is capable of burning such particular sugar. Though a huge part of the brain can burn the ketones, they are formed when the body is starving or during times of low-carb intake. This mechanism also treats epilepsy in children.

  • * Ketogenic diet helps in diabetes and prediabetes: Diabetes is often identified by high levels of blood sugar, diminished functioning of insulin, and commutations in the metabolism. As the ketogenic diet targets heavy fats, it is related to pre-diabetes and type 2 diabetes. 

* It provides several health benefits such as:

- Cancer: Ketogenic diet may slow or reduce the growth of tumors.

- Epilepsy: This diet causes crucial reductions in seizures in children suffering from epilepsy.

- Polycystic ovarian syndrome: Also known as PCOS. It can reduce the level of insulin which can be beneficial to treat PCOS.

- Alzheimer’s disease: The ketogenic diet can slow the progression and increment of this disease and can reduce its symptoms.

Foods that should be avoided:

The foods that are rich in carbs should not be consumed as per the ketogenic diet.

The following food items should be avoided:

* Foods rich in sugar: ice creams, soda, cakes, fruit juices, shakes, chocolates, etc.

* Unhealthy fats: vegetable oils that are processed and mayonnaise.

* Beans: beans and legumes like peas, chickpeas, kidney beans, etc

* Alcohol: Wine, liquor, beer, etc.

* Root vegetables: sweet potatoes, parsnips, carrots, potatoes, etc.

Food items that should be included:

The major portion of the meals should contain these items:

* Eggs: omega 3 rich eggs or pastured eggs.

* Cheese: cream, mozzarella, cheddar, etc

* Healthy oils: avocado oil and olive oil.

* Low carb veggies: onions, green veggies, peppers, tomatoes, etc.

* Condiments: spices, salts, herbs, pepper, etc.

* Seeds and nuts: walnuts, flaxseeds, almonds, chia and pumpkin seeds, etc.

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