Nutrition

A beginner’s guide to Ketogenic Diet


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Guide to Ketogenic Diet:

You have been hearing about the much-famed Keto diet but don’t know where to start from? Here is a quick guide for beginners to tap into to get your basics right.

The ketogenic diet is a low-carb diet that involves the process of Ketosis where your body uses up the stored fat when it doesn’t get enough carbohydrates from food to burn for releasing energy.

By reducing carbohydrate intake, the body is ripped off its basic fuel i.e glucose, to derive energy from. So the body switches to its stored glucose called Glycogen, and once it runs out, the process of Ketosis begins. This starts usually after 4-5 days of consuming less than 50 grams of carbohydrates per day. Ketones are created by breaking the body fat to provide the necessary energy to the cells. After the body gets used to breaking down body fats, it also starts using the fat that you consume to generate energy.

All the enthusiastic people in the hood, do note that you also need to avoid added sugar at all costs and even reduce consumption of fruits and vegetables which have high natural sugar content. Say bye bye to those Aam-full afternoons.

But let us tell you some good news- you can have loads of chicken, meat and eggs! And with all that ghee and butter as well! How wonderful is that!

Stacking up on green leafy vegetables will help with smooth bowel movements and contribute to overall health. Avoiding dairy is also advisable. Since your insulin levels fall, you need to consume more water and electrolytes to replenish the lost energy.

But all may not sound magical with the Keto diet. During the initial period of this diet, your body can experience fatigue and strength loss. The Keto Flu is a frequent phenomenon which lasts for about 4-5 days after Ketosis kicks in and makes you feel nauseated and lightheaded. This comes with any fat burning or weight reduction diet. Also, gym goers, you can’t expect to buff up much while on a Keto diet. But this is not to say that you can skip the gym and just be hung up on the diet to do wonders for you. The diet is suitable for people who are looking to cut the fat out and get leaner.

Don’t be disheartened though. As with any new diet, your body requires time to adjust to a new regimen. This diet has proven to be one of the best diets and is highly recommended to burn fat.

Planning the Keto diet well can easily pave your way to a better and fitter body.