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Jan 2023

All you need to know about the Keto diet

Posted By Suborna Fermi Posted on Jan 02, 2023

Keto diet is a very popular slimming down eating plan which focuses attention on reducing carbohydrate and replacing it with fats and protein. This diet particularly aims in reducing weight through entering your body into a metabolic state called ketosis. Carbs are usually our body’s main source of energy, but in the ketosis state our body starts to burn fat and use it as fuel.

Although this eating plan mainly has uses as losing weight, it also helps in reducing the blood sugar level. So, what are other benefits of going for the keto plan? Some benefits are:

  • Reduce blood glucose level: We know that this plan is ideal for those who are planning to lose weight, but it is also proven that keto diet plan helpful for those who have diabetes or high blood sugar levels. It is helpful to diabetes patients because reducing carb intake can significantly lower your blood sugar levels and insulin levels as well.
  • Lower blood pressure: Reduced intake of carbohydrates helps to lower the blood pressure levels which can help to prevent many critical health conditions such as heart disease, kidney failure, heart attack and stroke.
  • Improve brain function and heart health: As the keto diet is a high fat diet, consuming healthy fats helps in improving the HDL levels which eventually improves your heart health. Some research has shown that having a keto-friendly diet has neuroprotective benefits which helps in preventing Alzheimer’s disease, Parkinson’s disease and certain sleep disorders.

All these benefits a keto diet mainly offers. So, wondering how to create your own keto diet? Here is a list of foods which you should add and avoid in your keto plan.

Foods to add to the keto diet:

  • Eggs
  • Meat
  • Fatty fish
  • Shellfish
  • Cheese
  • Heavy cream
  • Butter
  • Avocado
  • Seeds
  • Olives
  • Nuts
  • Non-starchy or low carbs vegetables
  • Dark chocolate
  • Berries
  • Cocoa powder

Foods to avoid in a keto diet:

  • Whole grains
  • Starchy vegetables
  • Sugar added juice
  • Dry fruits
  • Milk
  • Ice creams
  • Alcohol
  • Cakes or pastries

Keto diet is a very effective diet for losing weight and reducing your risk of certain health diseases. It can be a little difficult to understand what foods are keto-friendly and what not. However, make sure to follow the label of the food to check the carbohydrate percentage, because a standard keto diet includes only 10% of carbohydrates.