A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF)
How does it work?
On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. And hence, the body starts burning off the fat stores.
- Weight loss
Weight loss is one of the major benefits of the keto diet. The ketogenic diet essentially uses your body fat as an energy source, hence results in weight loss. On keto, your insulin levels drop greatly, which turns your body into a fat-burning machine.
- Insulin resistance
Insulin resistance can lead to type II diabetes if left unmanaged. An abundant amount of research shows that a low carb, the ketogenic diet can help people lower their insulin levels to healthy ranges.
- Control blood sugar
Keto diet naturally lowers blood sugar levels due to the type of foods you eat. It is a more effective way to manage and prevent diabetes compared to low-calorie diets.
What to eat and what to avoid?
Do Not Eat
- Grains – Wheat, corn, rice, cereal, etc.
- Sugar – honey, jaggery, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – Spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – cheese, high fat cream, butter, etc.
- Nuts and seeds – walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
Who should not do a keto diet?
A keto diet is normally very safe, but three groups often require special consideration:
- Do you take medication for diabetes, e.g., insulin?
- Do you take medication for high blood pressure?
- Do you breastfeed?