First of All , What is Keto Diet ?

Keto Diet is one of the most popular modern and highly researched diets out there right now

"Ketogenic diet" plan is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy instead of carbohydrates.

What are Macronutrients?

Macronutrients are nutritional compounds that your body needs for daily functioning. The three macronutrients are carbohydrates, proteins, and fats. While each type supplies you with most of the energy you need to operate, they all have different roles in your body. Let’s have a look on each segment :

Carbohydrates:

It is a form of sugars and starches which your system most requires to operate. Your body breaks down most carbohydrates easily, so they are responsible for supplying you with a significant source of energy but todays carbohydrates contains much sugar and artificial substances that relates in obesity and high blood sugars. However , when you are on ketogenic diet your body will depend on Fats for daily energy instead of Carbs.

Protein:

Protein is the building block of the body. All proteins are composed of different amino acids, which your body consequently breaks apart and combines to form different physical structures. Your system uses amino acids in three main ways: to build new proteins for cellular functioning, as an energy source, and as a building material.

Most essential amino acids can be found in animal products and foods.

Fat:

Despite their damaging reputation in past decades, you shouldn’t ban fats from your diet. Although fat has a high caloric count but they actually do well in preserving energy if you maintain a consistent Ketogenic plan.

Fats act as an energy reserve, as it is your body’s preferred method for storing unused calories. Your system will only store small amounts of glucose in your tissues, but body fat lets you secure unlimited quantities of energy instead, which you use while sleeping, during exercise, and between meals.

Ancient Humans used to rely most on Fats and Proteins since they did not have a direct resource of carbohydrates which allowed them to have better and longer body energy while maintaining big and strong muscles with low body fat percentage.

Let`s have a look in the types of fats ( Good and Bad ) and which type to minimize consumption :

• Saturated fat: found in meat, butter, cream, and other animal sources.

• Unsaturated fat: found in olive oil, nuts, avocados, canola oil, and other plant sources

• Trans fat: found in commercial products like snack foods, fast food, and margarine. (the intake of this type of fat must be reduced to prevent heart diseases and other health issues)

How To Go Keto?

Keto Diet Foods Vary and are easy to find , but you have to differentiate between those which harms your body and which benefit for short and long terms.

Also you have to know the PROS and CONS of the keto diet before actually go for a Keto Diet Plan.

How Does a Keto Diet Work?

On a ketogenic diet, blood glucose levels are kept at a low but healthy level which encourages the body to break down fat into a fuel source known as ketones.

The process of breaking down or ‘burning’ body fat is known as ketosis.

The diet helps burn body fat and therefore has particular advantages for those looking to lose weight, including people with prediabetes or those otherwise at risk of type 2 diabetes.

How to Follow a Keto Diet Plan?

Well, you need to know the Ketogenic foods which to follow and which to keep yourself away.

The Benefits of a Ketogenic Diet

The Ketogenic diet refers to a form of dieting where high fats, adequate protein and low carbs are consumed. Its aim is to deplete the body's glycogen reserves so that it relies on fat and protein for energy. The body then undergoes ketosis, which is a metabolic state in which your liver produces a high number of ketones as an alternative fuel source for the brain. This form of dieting is quite popular, with dozens of pictures showing before and after results circulating all over social media. These are some benefits of the keto diet and how it may help in achieving your goals.

Weight Loss

Several studies have shown that people on a high fat, low carb diet burn fat at a faster rate than those with a high carb, low fat diet. This is primarily because lower insulin levels caused by the low carb diet (keto), help to remove excess water from the body. During ketosis, you experience reduced levels of hunger, which can be extremely beneficial in controlling caloric intake, promoting overall weight loss. It has been noted that low carb diets are also effective in reducing visceral fat, primarily stored in the abdominal cavity.

Mental Performance

The ketones produced from a low carb diet are a much more efficient source of energy than glucose. Studies have indicated that they can improve cognitive impairment and even help with diseases such as Alzheimer's and Parkinson's. The high-fat diet helps to support the balance of essential omega 3s and omega 6s which are vital for optimal brain function. Additionally, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain's memory cells, thereby improving mental performance and clarity.

Reduced risk of Chronic Disease

A ketogenic diet can boost the body's defense against a variety of conditions. By reducing inflammation, and improving mitochondrial function, it can help to mitigate the risk of developing several chronic diseases. Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows for normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria.

Improved Blood Pressure

High blood pressure significantly increases the risk of several diseases and is a leading cause of deaths worldwide. A low-carb diet has been proven to be more effective than a low-fat diet in reducing blood pressure. In fact, some claim that it is just as effective as taking pills. This combined with the weight loss derived from a ketogenic diet, is sure to vastly improve cardiovascular health and function.

It has been proven by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function. As long as you can find a way to maintain the discipline, the rewards are abundant. For those that have not been able to gain many results from traditional methods, the keto approach is definitely something worth considering.