Keto Diet Plan to Lose Weight: Things to Do, Things Not to Do, Side Effects, and the Science Behind the Ketogenic Diet

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The “ketogenic diet”, also known as the Keto diet, has become increasingly popular with celebrities, including Bollywood stars. Karan Johar, Huma Quereshi and Hollywood stars Gwyneth Paltrow and Kim Kardashian, among others, have connected it as a weight loss regimen. But, similar to any other weight loss regimen, while some claim that the diet plan to lose weight, others are annoyed by claiming that it is a fad. But how do you decide if it can’t work for you? To simplify, here is a basic understanding of the keto diet:

What is the Keto Diet?

According to the dictionary definition, the Keto diet is a popular method of weight loss followed around the world. It caught my attention when popular showbiz names described it as their “secret” to weight loss. Simply put, this is a low-carb, high-fat diet, where the body begins to burn fat as fuel instead of glucose.

You know, the Keto diet was originally designed for epileptic disorders?

Simply put, the diet is rich in good fats and proteins and carbohydrates. Therefore, it communicates the body to switch to ketosis mode. And so it starts burning fat for energy production instead of carbohydrates. According to reports, this diet was devised and ingeniously designed to combat epilepsy and related epileptic disorders.

After reading this, a question that instantly pops into my head is: does it seem normal for a regular person to follow this diet for the purpose of losing fat fast? And the answer is simple, you can. But it is recommended to take the advice of the doctor so that he decides to change his eating habits.

The science behind the Keto diet

Our body at the cellular level is endowed with mitochondrial organelles that oxidize carbohydrates to produce ATP (adenosine triphosphate, our energy currency) for the cell. In the keto diet, we tend to maintain a low carbohydrate infusion. And, therefore, decreased carbohydrate availability and increased mitochondrial decoupling during nutritional ketosis suggest a decrease in ATP production, at least until compensatory adjustments occur. It’s a complex process and it seems like something that isn’t the most natural way to work for the human body. In computer language, it’s like overriding the code.

Are there any side effects from the Keto diet?

Going through various health forums, it can be concluded that, in general, no serious side effects have been observed in those who opt for the keto diet. Although, initially, some suffered from constipation, low blood sugar and indigestion. But in most cases, nothing was put in jeopardy. However, in some severe cases, doctors speculate that low-carb diets can lead to kidney stones. Or in some, there may be high levels of acid in the body (acidosis).

What if Keto Flu?

Some common mild side effects of the diet during the first few days are grouped together and are called “keto flu”. These can include headaches, weakness, and irritability. Some also complained of bad breath and fatigue.

Foods to eat during the Keto diet plan

The keto diet doesn’t mean you have to cut down on meat and cheese altogether. You can base most of your meals on these foods:

  • Meat (red meat, steak, ham, sausage, bacon, chicken) and fatty fish (salmon, trout, tuna and mackerel) can be included in your diet plan.
  • Whole grazed eggs or omega-3s also make the list
  • Raw cheeses such as cheddar, goat, cream, blue or mozzarella are a yes
  • Walnuts and seeds such as almonds, walnuts, flax seeds, pumpkin seeds and chia seeds are also said to be good for your body.
  • Health portals also recommend food cooked with extra virgin olive oil, coconut oil and avocado oil.
  • You can also add vegetables, tomatoes, onions and peppers to your meals

Foods to avoid during the Keto diet

Carbohydrate-rich foods should be reduced or eliminated when on a ketogenic diet. Here’s what to avoid:

  • Sugary drinks such as soft drinks, smoothies or sweets and products based on wheat, rice, pasta, cereals will hinder your diet.
  • Sugar-free sweeteners are once again a no
  • Peas, beans, lentils and chickpeas should not be part of your diet
  • Likewise, potatoes, sweet potatoes, carrots, parsnips are not advisable.
  • Unhealthy fats like processed vegetable oils are also found in foods to avoid the list
  • Say no to all types of alcohol, such as beer, wine, and other mixed drinks
  • Fruits: Except for small portions of berries, fruits should be avoided in the diet

Before embarking on a Keto diet, here are five important tips:

  1. The most important thing on the priority list is to have enough water throughout the day.
  2. Don’t rush your diet. Take the time to slowly introduce high-fat foods into your routine and slowly reduce carbs. Entering the diet can cause constipation, diarrhea and other symptoms of keto flu.
  3. Don’t give up exercising! During the Keto diet, be sure to keep your body active with a little physical training. Not heavy, but enough.
  4. Remember to reduce starchy and sugary foods and increase your fiber and protein intake.
  5. Since the ketogenic diet involves a paradigm shift in the diet, it can alter the body’s electrolyte balance. So increase your salt intake.

Exemption from liability: The advice and suggestions mentioned in the article are for informational purposes only and should not be taken as professional medical advice. Consult a physician before initiating any fitness regimen or medical advice.

(- with contributions from agencies)

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