The Keto diet is gaining immense popularity, especially among individuals who are indulged in a fitness routine and following a proper diet plan. It is unique because it has gained the attention and interest of individuals looking to lose some kilos. Moreover, following a keto diet helps you feel fuller for a longer period of time, reducing cravings for fried or sweetened food products.
So what is a keto diet?
The Keto diet primarily includes:
- Consuming high amounts of calories.
- A moderate amount of proteins.
- Cutting down the intake of carbohydrates.
It is a completely different way of eating than the usual meal plans. After following a keto diet plan for a few days, your body enters the state of ketosis when it starts using fat for energy.
What are the keto-friendly foods you can include in your keto diet plan?
- Oils like avocado oil, olive oil, coconut oil, etc
- Avocado
- Cheese
- Unsweetened coconut
- Nuts like almonds, macadamia, etc
- Seeds like chia seeds, flax seeds, sunflower seeds
- Green leafy vegetables like spinach, romaine, etc
- Other non-starchy vegetables like cucumber, cauliflower, broccoli, bell pepper, etc.
- Eggs and fatty fish
- Meats (chicken, beef, pork, lamb)
Although some seasonal fruits are keto-friendly, you must avoid certain whole fruits, whole grains, milk, alcohol, sweets, and desserts.
How is a keto diet plan helpful for your body?
1. Weight Loss And Maintenance
The primary benefit of a ketogenic diet, due to which the majority of individuals follow it to achieve their body weight goals. Restricting carbohydrate content in your meal through a keto diet leads to a significant reduction and body fat and increased retention of muscle mass. The study suggested that obvious people lose an average of 15 kgs over a period of a year while following a ketogenic diet strictly.
2. Controls Blood Glucose
Ketogenic diets have the ability to decrease and stabilize blood sugar levels. This is because keto meals cut down the intake of carbohydrates that raise blood sugar the most. Many studies have also shown a significant reduction and control in long term measures of blood glucose and type 1 diabetes. Moreover, controlling the fluctuating blood sugar level can also reduce the risk of associated complications in future.
3. Insulin sensitivity
A ketogenic diet helps to restore insulin sensitivity by managing high levels of insulin in the body. This is because the diet consisting of low levels of carbohydrate is directly proportional to lower levels of insulin. Significant reduction in insulin level in the body also helps with the fat burning process as high insulin levels restrict the breakdown of fat.
Do some research before following a keto diet meal plan to witness visible results in no time!
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