Ramzan is almost here and we all begin the holy month with the resolution that we will steer clear of unhealthy food and maintain a balanced diet. The Keto diet has gained momentum in the past year and people are swearing by it. In fact, most restaurants have also introduced keto menus. However, a handful of us are still confused over the specifics of the keto diet and how it works. The Current decided to research on this and here’s what we found.
What is the ‘keto diet’?
The keto diet aims to provide the body with energy and calories mostly from protein and fat and less from carbohydrates.
The ratios depend on the individual’s body mass and activity level, but the average ranges include:
60–75 % of calories from fat;
15–30% of calories from protein;
5–10% of calories from carbohydrates.
What does the keto diet do?
Ketogenic diets are very effective for diabetes control, lowering blood sugar levels and reducing weight without feeling hungry.
How does keto diet work?
When the body receives very little amount of carbohydrates, it will run out of its preferred fuel source that is glucose and this usually happens about 3 to 4 days after the beginning of the diet. At this point, the body will start to break down protein and fat to get energy. This metabolic process is called ketosis.
What are the side effects of the keto diet?
With every change in the diet comes an adaptation period. With a keto diet, the adaption is significant as the body has to switch its fuel source from glucose to fat. When this happens, it is not uncommon to experience a collection of side effects called ‘keto-flu’. However, this usually goes away in about four weeks.
What can a “cheat day in keto diet” do?
A ‘cheat day’ in the keto diet is a big no-no because it can undo the benefits of the diet and damage blood vessels. The damage to blood vessels is due to the body’s own metabolic response to spikes in blood sugar levels, which may lead to the death of blood vessel cells.
DISCLAIMER: It always important to understand your body before following any diet because everyone’s body is different. Exercising regularly is also essential for healthy weight loss.