keto diet plan
keto diet plan

Keto Diet, Benefits, Side Effects

In India today, a new diet is being used to lose weight, which is known as "ketogenic diet" or simply "keto diet".  It is very effective in burning body fat and is very beneficial in losing maximum weight in 10 days.  Proponents of this keto diet say that it reduces weight in a very short time and also provides more energy.

However, some critics say that it is an unhealthy tight to lose weight and there are many examples that prove that it can be a nondescript for the body.

 Let us tell you about Keto Diet -
 What is Keto Diet?
 Benefits of Keto Diet
Side Effects of Keto Diet

What is Keto Diet?
keto diet plan
keto diet plan
 Keto diet is known for low carbohydrate diet.  Keto diet makes ketones in the liver, which the body starts to use as energy.  This diet is also known as "Low Carb and High Fat Diet" in addition to the Keto Diet.
When you eat a diet that is high in carbohydrates, glucose and insulin are produced in the body.  The body converts glucose into energy very easily, and so we choose glucose as compared to other energy sources.  Insulin helps in transporting glucose throughout the body through the blood.
 Because glucose is used as the primary energy in the body, your body does not use fat as energy.  Because of this, fat accumulates in the body.  The body uses glucose as its main source of energy when consuming any normal or high carbohydrate diet.
 Reducing the amount of carbohydrates in your diet causes "ketosis" in the body.  Ketosis is a natural process that helps us survive when food intake is low.  In this state, our body produces kittons, which are formed by the burning of fat in the liver.
The purpose of keto diet is to bring the body in this ketosis process.  Consider, do not deprive the body of food, only carbohydrates are to be minimized.

The benefits of a keto diet are:
1. Weight Loss: -
 By consuming keto diet, our body starts using fat as energy.  It also helps in reducing weight.  By consuming this diet, our body starts burning fat, which reduces the insulin level in the body.

 In controlling blood sugar level :-
The types of foods you eat in a kito diet reduce blood sugar levels.  According to studies, ketogenic diet is more effective in preventing diabetes than low-calorie diet.
 If you are in the primary stage of diabetes or suffer from type-2 diabetes, then you should seriously adopt a ketogenic diet.  There are so many readers who have controlled blood sugar levels through the Keto Diet.

2. In increasing mental concentration: -
 Many people adopt a keto diet to improve mental performance.  The keto diet is a great source of brain energy.  When you take a small amount of carbohydrate, you avoid large spikes in blood sugar.  Together these two increase the focus and monotony of your brain.  Studies show that consuming more fatty acids makes our brain more active.
 To increase energy levels and control hunger: -
 A keto diet gives our body a better source of energy, which makes you feel more energized during the day.  Also, in the form of energy, fat is used more and more.

 3. In the treatment of epilepsy :-
 Ketonic diet has been used successfully in the treatment of epilepsy since 1900, and even today, this diet is given to many children suffering from epilepsy.  Its biggest advantage is that it costs very little and is very effective in controlling epilepsy.

4. To control cholesterol and blood pressure:-
 Keto diet helps in increasing the levels of triglyceride and cholesterol, which are beneficial for the arteries.  Low carbohydrate intake and high-fat diet help to reduce bad cholesterol (LDL) levels and increase levels of good cholesterol (HDL) compared to low-fat diet.

5. In stopping insulin :-
Type 2 diabetes can occur due to insulin resistance, if it is not controlled properly.  There are many researches which suggest that low carbohydrate and enteric diets help reduce insulin levels and keep their levels healthy.

 6. To get rid of acne :-
 By taking a keto diet, your skin automatically improves. According to one study, an improvement in wound and skin inflammation was found during a low carbohydrate diet.  On the other hand, a study showed an increase in pimples from diets with high carbohydrates.

 Common side effects of Keto Diet are :-

 1. Body cramps: -
 Spasms and especially leg cramps are common as a result of taking a keto diet.  It is usually higher in the morning and evening.  While there is no need to panic, it indicates that your body is deficient in minerals, especially magnesium.
So take more and more liquid foods and salt in your diet.  This will complete the deficiency of magnesium in your body and relieve the problem of cramps.

 2. Constipation problem:-
 Lack of water is one of the most common problems of constipation.  Therefore, the simplest solution is to drink more water.  Also, consumption of fiber and non-starchy vegetables also relieves constipation.  If all of these are not relieved, then you can take Isabgol bran or probiotics.

3. Panic or abnormal heartbeat :-
When you adopt a keto diet, your heartbeat first becomes increasingly neglectful and can also cause trouble breathing.  This is a normal thing so don't worry.  To make it normal, drink more and more salt and eat salt.  This is usually enough to get rid of this problem.  Apart from this, you can also take potassium supplement once a day.

 4. Decreased physical capacity:-
When you start taking a kito diet, it may be that your physical ability is decreased.  This is because your body uses fat as energy.  So do not worry, your physical capacity will be back in a few days.