Starting Journey on a very personal note where I enrolled in the IIN Health Coaching course. My aim was to be able to come out of my own health issues and hormonal imbalances which I suffered from. Despite doing everything right halfway through the course, I understood that I need to work on making my Gut Health stronger. Read More
Keto Diet- High fat diet for fat loss
Keto diet or ketogenic diet is all the rage now-a-days. It’s getting really famous these days amongst people as a means of losing weight. But very few people have knowledge about it, therefore they end up following this diet incorrectly.
Keto diet food pyramid. Image of foods to eat the most at the bottom to the least at the top. Image of foods to avoid under the keto diet food pyramid
What is Keto diet?
Keto diet is basically a high fat, moderate protein and low carb diet. The idea of this diet is to put the body in a state of ketosis where fat is used as the primary source of energy instead of carbohydrates. This means that your body will use up the stored fat for energy which eventually leads to fat loss. There are many more benefits of keto diet than just weight loss.
Benefits of Keto diet:
1. Weight loss:
The most popular benefit of a keto diet is weight loss. When the fat stores are used for energy in the absence of sufficient glucose, then there is a significant amount of weight loss.
2. Improved energy levels:
Since fat becomes the main source of energy on this diet, there is never a dearth of fuel for the body, unlike glycogen stores. As a result, you feel energized and active throughout the day.
3. Treats/controls diseases:
- Type II diabetes management- Many researches have shown that keto diet helps control blood glucose levels because of its low carb nature.
- Reduces risk for future heart problems by improving HDL (good cholesterol), reducing LDL (bad cholesterol) and lowering blood pressure.
- Prevents seizures in people, particularly in children with epilepsy
4. Improved mental focus:
When the carb intake is decreased, there are no spikes in the blood sugar levels. The rise and fall of glucose levels makes it harder for you to concentrate and stay focused. Fat is a consistent source of energy for the brain as well, which means you can focus for longer periods.
5. Acne and skin conditions:
There have been many researches which show the positive effect a low carb diet can have on various skin conditions, particularly acne.
MISTAKES PEOPLE MAKE ON KETO
1. Taking the wrong fats:
Since fat is the foundation of a keto diet, it is important that you take the right ones. People often make the mistake of including processed vegetable oils like cottonseed, soyabean, canola, sunflower, and safflower oils or even trans fats like vanaspati or margarine. Instead have fats like butter, ghee, cream, coconut oil (MCTs) and also fats found in avocado, eggs, red meat.
2. Not planning meals:
Not planning meals ahead of time leads to falling short of the macros. Also the ones who do not plan their meals often end up eating random stuff when they are hungry.
3. Obsessing over weight:
Since most people start keto with the goal of losing weight, the obsession to see the same on the weighing scale takes over. Constantly checking your weight to see if you have lost some kgs is not the right way to judge your progress. Many people lose inches but their weight remains the same. So take into account your overall health and well being to see if keto is working for you.
4. Following a generic keto plan:
Internet is full of information, no doubt. You will even get lots of free keto diet plans out there, but not every diet is suitable for all. You can not blindly consume a high fat diet. That may actually lead to rapid weight gain and the so called “keto” can backfire. Adjustments need to be made in the diet plan according to food intolerances, medical conditions, body fat percentage and goal of the individual.
Only an expert can guide you and tell you what’s best for you according to your medical conditions and individual requirements. Register at My22BMI and get a FREE CONSULTATION CALL from our expert health coach.
My22BMI is a digital healthcare startup addressing the problem of managing lifestyle diseases through personalized diet plans. My22BMI empower lives to eat healthy and smartly and believe food should be your first medicine. The expert health coaches provide personalized diet plans for heart health, gut health, skin & hair health, weight management, mother & child nutrition and hormonal health. Download our Android app Here.