Keto Fasting




What is Keto?

This diet plan was followed for weight loss when weight loss was observed during follow-up. A keto diet plan consists of eating a diet that is 70-80 percent fat, 20 percent protein, and 5 percent starch.

The main challenge in following this diet plan is keeping the starch intake below 50 grams per day. Starch increases blood sugar levels and provides energy to the body. The aim of this diet plan is to consume very little starch and generate energy for the body from fat and protein.

Is the Keto Diet Good?

Ketogenic Diet plays an important role in the diets followed for weight loss worldwide. A keto diet is a very low carbohydrate, high fat and low protein diet.



Although not as many people follow the keto diet plan as vegan and paleo diet plans in India, there are a significant number of people who follow it.


Keto Flu What is Ketosis?


It takes four to five days for the body to be ready enough to produce the energy it needs from fat and protein instead of starch. When you start following a keto diet plan, your blood sugar levels will drop drastically due to the lack of starch. 


As a result, the body becomes very tired without energy for movement. Let's call it the keto flu. So we advise those following the keto diet plan to rest for the first four to five days.


After getting over the keto flu, the body is ready to accept fat and protein as a substitute for starch. This is called ketosis. Only after reaching that stage can you follow this diet plan properly.


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Weight loss?


Unnecessary fats melt away and muscles are built. It is helpful for exercisers and athletes. This diet plan has a high chance of weight loss due to the elimination of water and bad fats.


What can you eat? What should not be eaten?


* There is no restriction on non-vegetarian food in this diet plan. Eat more eggs, fish and meat.

* Vegetarian diets are more restrictive. Starchy foods should be taken very sparingly.

* Rice, vegetables, fruits, grains, pulses should be avoided as they are high in starch.

* Eat less starchy foods like spinach, cauliflower, soy, cucumber, tomato, onion etc.

* Nuts like almonds, cashews, walnuts, which are high in fat content, and high-fat milk, paneer, cheese, and butter can be taken.


Who Can Follow Keto?


* Not everyone can follow this diet plan. Those who want to follow it should start only after proper medical advice.

* People with kidney problems should not follow this diet plan. Due to the high protein excretion in keto, the ammonia cannot be absorbed by the kidneys.

* Those who are born unable to digest fat cannot continue this.

* People with low blood sugar should follow this under doctor's supervision. This is because the lack of starch in the beginning causes blood sugar levels to drop too low.

*It is helpful for those who strengthen their body through exercises. However, since exercise requires a large amount of energy, starchy foods should be consumed before and after exercise.


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What are the effects of keto?


The keto diet plan uses less starch than the paleo diet plan. This diet plan is not suitable for the Indian environment as the Indian diet is heavily starch based. This diet plan cannot be continued for a long period of time as it is not possible to eat only fat and protein continuously.


A reduction in starch intake helps in weight loss and blood sugar levels are under control. However, long-term follow-up of this diet plan can lead to heart-related problems due to high fat intake.


Ketogenic Diet plan may not be suitable for vegetarians. Because this diet plan is non-veg based. Vegetarians can indulge in high-fat paneer, cheese, butter, but may get bored of continuing.


* Keto is more expensive to follow than other diet plans. It costs more because you have to eat a lot of non-vegetarian food like grilled chicken and chicken kebab.

* Avoiding vegetables and fruits can greatly reduce vitamin / mineral levels. Be prone to health problems due to vitamin / mineral deficiency.

* There are chances of decrease in protein level and excretion of protein in urine.

* People who follow the keto diet plan for a long time are also more likely to develop kidney stones.


CONCLUSION :


If one wants to follow a keto diet plan one should first measure their body mass. How much water is there? Find out how much muscle mass you have and plan your diet accordingly. While there are many diet plans around the world.

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