Keto Diet: Find out before you start

What is the Keto Diet?

Keto meal

Before the Keto Diet Key, I would like to talk about our eating habits. About 45-65% of our daily caloric needs come from sugary foods, 20-35% from fats, and 10-35% from protein. Carbohydrates are the most energy source of our body. Sugary foods are used as the main source of energy in our body. That is rice, bread, potatoes, turnips, or Flattened and fried rice. Whereas, the Keto diet is the exact opposite.

The ‘keto diet’ generally means that the diet has the highest amount of fat, followed by protein and the least amount of sugar. The Keto diet is a diet that is 80% fat, 15% protein, and 5% sugar. Basically, the main purpose of this diet is to reduce the sugar in the diet.

When we reduce or eliminate carbohydrates, the main energy source of the body, from the national food list, our body will produce energy by consuming the stored fat and will start losing weight.

The main fuel in our brain is glucose. Our brain uses glucose stored in the liver and muscles when we stop eating carbohydrates from outside. This stored glucose will be depleted within 2-4 days of starting the keto diet and the metabolic state that will be formed in the body is called ketosis. At this stage, our body will break down the stored fat and a ‘Ketone Body’ will be formed.

Since glucose is the main fuel in the brain, the brain cannot use the ketone body at the beginning of the keto diet, but after following this diet for some time, the brain gains the ability to use ketones.

During the keto diet, fat is broken down and spread throughout the body through the bloodstream. These fats can clog the blood vessels in the heart and stop the flow of blood, which can lead to heart attacks.

This metabolic state of the body was originally created a few centuries ago to cure epilepsy. But now the keto diet is being presented in such a way that the only way to lose weight is the keto diet. This is my objection. The Keto diet can only be subject to the advice of an expert nutritionist in special cases. Not for everyone.

There are four types of the keto diet

1. Standard ketogenic diet: Contains 5% carbs, 25% protein, and 70% fat.

2. Cyclic ketogenic diet: This keto can be eaten with high carb two days a week.

3. Targeted Ketogenic Diet: This keto can be found eating carbs before or after a workout.

4. High Protein Keto Diet: Much like the standard keto diet, only protein increases from 25% to 35%. It contains 60% fat, 35% protein and 5% fat. Bodybuilders or athletes do it.

Keto Diet: Foods You Can't Eat?

The keto diet is a temporary diet to reduce excess body fat. This is a special kind of diet plan, where there is less sugar but more fat. The following foods you can't eat- 

# Exclude anything sugary or sweet. Coke, fruit juice, cake, ice cream, chocolate, smoothie, any kind of sweet.

# Anything made of flour, rice, pasta, noodles, oats, corn flakes are all excluded.

# Prohibits all kinds of fruits.

# All types of pulses are prohibited, pulses contain a good amount of protein as well as carbs.

# Exclude all underground vegetables such as potatoes, radishes, carrots.

# Exclude any type of processed food.

Keto Diet: Foods that can be eaten

* Meat: beef, chicken

* All kinds of fish

* Eggs

* Butter

* Almonds

* Healthy oil - such as olive oil, coconut oil, canola oil

* Ghee

* Any green vegetable, spinach, broccoli, cabbage.

* All kinds of spices.

That's why the Keto diet is good: 

# Lots of fat can be reduced in a short time.

# Eat fat and protein so the stomach will not be empty.

# The amount of muscle in the body will not decrease but the fat will decrease.

# Having too much protein will not make you hungry easily. You can easily control your appetite.

# One study found that people on a keto diet lost 2.2 times more weight than on a typical low-fat calorie-restricted diet.

# Keto diet reduces the risk of heart disease, blood pressure, blood sugar.

# Effective diet for PCOS patients.

# A diet that is very effective for diabetics, not just weight loss but also controls blood sugar and insulin levels.

The keto diet will be quite a difficult thing for vegetarians. This is because it is very difficult to get that protein from vegetables, even if you have to consume very little protein in the Keto diet. Besides, vegetables contain protein as well as sugars, which can interfere with the diet.

The Quito diet does not mean eating a lot of meat. In the case of the Keto diet, the source of calories is divided into three parts. Seventy-five percent fat, 20 percent protein, and 5 percent carbs - that's how the keto diet is arranged.

How to melt fat in the keto diet?

The body needs the energy to survive. For this, we feel hungry and eat food. We like to eat foods that produce more energy. But due to overeating, body fat accumulates. Without sugar and sugar, the body will be forced to melt the accumulated fat and gather energy. This is how weight is lost by melting fat in the Keto diet.

If the body weight is normal then there is no need for a keto diet. Then you have to provide energy to the body by eating food.

Eating sugary and sweet foods increases the level of insulin in the blood. The function of insulin is to build up energy in the blood glucose cells, convert excess glucose into fat, and prevent the accumulation of accumulated body fat.

Eating sugary foods lowers blood glucose levels. As a result, insulin is secreted less and the accumulated fat starts to melt.

What happens if you do not eat sugar?

Many people think that if you don't eat sugar, you will get dizzy. But that's really what it is. No, don't read at all. You are reducing sugar but not eliminating it. Because vegetables have a small amount of sugar. There is also fiber and various vitamins. Even if you don't eat rice, you will eat vegetables by filling the plate, right? Eat with healthy oils and fats which help in the digestion of vegetable vitamins. The Keto diet is not deficient in any nutrients. Although glucose is not a source of sugars and sugars, it is supplemented by body fat. So there is no fear of malnutrition.

How much weight loss in how many days?

Food is needed for energy. For this, the body feels hungry. Not eating food increases the intensity of hunger. The brain does not understand that the source of energy in the body is fat. It must be understood by the body. Once understood, the person on the keto diet will not feel hungry. It can be played once in 24 hours. When the feeling of hunger decreases after starting this diet, it should be understood that the fat has started to melt.

Do you need to exercise?

Must exercise. You need to walk and exercise for at least one hour every morning. If you just change your diet without exercising, it decreases in the first few days but does not want to decrease after that. Exercise accelerates fat loss. Exercise releases certain hormones that keep the body healthy and alert. Exercising on an empty stomach cuts fat.

Is there any issue with sleep?

Yes, moderate sleep at night is important. I have to sleep at 11 pm. You have to finish eating 3/4 hours before going to bed and you can't eat anything after waking up. Eat late.

Will you gain weight again?

If you start eating more sugar and sugar than you need, you will gain weight again. Because excess glucose in the blood always turns into fat.

Our body accumulates more fat on the inside than on the outside. Obese people have less energy because of the accumulation of fat around the cells. He sat up and gasped. Besides, fat accumulates in the liver, lungs, pancreas, heart, and blood vessels and causes various diseases.

There is no hormonal balance for the same reason. Due to which hypertension, diabetes, gastric problems, heart disease, thyroid, etc. get various diseases. If you can reduce excess fat, you don't have to take these medicines forever.

In cases where the Quito diet is dangerous: 

• We should take at least 25-35 grams of fiber every day to stay healthy. We need to consume enough vegetables and fruits every day to get fiber according to our body's needs. However, since the Keto diet does not contain more than 5% sugar, there is no chance of meeting the daily fiber requirement.

• Not only is it important to eat vegetables and fruits to meet your fiber needs, but it is also essential to meet your body's need for essential minerals. Not having enough fiber in the food list means not meeting the daily requirement of minerals.

• If a person has thyroid disease, he cannot be given a keto diet. This is because the extra fatty foods do not allow thyroid function to function properly.

• The keto diet is not for an obese person who has high blood pressure or heart disease.

• This diet is not acceptable for people who have stomach upset or digestive problems. Since, it is not possible to get enough fiber, as a result, constipation will go to a terrible level.

• People with diabetes need to control their blood sugar as much as possible to control the risk of hypoglycemia, even diabetic patients can go into a diabetic coma. Therefore, the risk of adverse effects of a keto diet on diabetic patients is very high.

• The risk of intestinal complications as a result of following the Keto diet is very normal. Diarrhea, abdominal pain, or vomiting can occur in people who are following the Keto diet without any worries.

• Another danger of the Keto diet is that following this diet can make our liver dysfunctional. This is because breaking down fats and proteins to make glucose puts extra pressure on the liver. Resulting in high levels of ammonia.

• Since, keto diet produces extra ketone body and it is excreted through the kidneys. Excess ketones put pressure on the kidneys which can lead to kidney dysfunction.

• Since, sugar is in a very low amount so it causes fatigue, headache, or weakness.

What you should do then:

For a person who has gained 20-25 kg in the last 5-6 years, there should be no doubt that losing weight in 20 days is a fatal mistake. He should spend at least 1 year to lose this weight. As a result, her weight loss is permanent and there will be no stress or permanent damage to her health and any organ of the body.

For those who are overweight, it is normal to have various complications. In such a situation, it is more important for him to find out the reasons for his weight gain than any new metabolic method and healthily lose weight by taking 2-3 kg per month for a little while.

And even then, if you want to go on a Quito diet, it is your choice. In that case, you should take the advice of a nutritionist. Once you know your history well, you must take his opinion on whether you are fit to go