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    • cal18-July-2022 adminAparna Iyer

      Unlock The Myths of the Keto Diet

    • Are you also clouded by the myths of the keto diet?

      Are you tired of abiding by the same old diet plans for weight loss and still feel the need for a stricter diet plan? 

      This is where the keto diet plan comes to the rescue! Let us tell you why.

      A Ketogenic Diet is a diet low in carbs and high in fat that is basically designed to treat epilepsy. It is also recommended to treat diabetes in various cases. However, most people today are adopting it for its tremendous results in losing weight. 

      The basic categorisation of the keto diet is the Standard and Cyclical Ketogenic Diet.

      The cyclical keto diet involves switching between a strict high-fat, low-carb ketogenic meal plan and a higher-carb intake. The Standard Ketogenic Diet is a low-carb, moderate-protein, high-fat diet.

      Table of Contents

      1. Understanding the Keto Diet Plan

      2. Regular Diet Plan vs Keto Diet Plan

      3. Do Doctors Recommend a Keto Diet Plan?

      4. Pros and Cons of Keto Diet Plan

      5. Foods to Include in a Keto Diet plan

      6. Is following a Keto Diet Plan Difficult? 

      7. Myths and facts

      8. The Final Takeaway

      Understanding Keto Diet Plan

      Before jumping to any diet plan, it is always recommended to research it and analyse its suitability thoroughly. As for keto, here keto a small analysis to understand and weigh the pros and cons.  

      Keto provides healthy fats, an adequate amount of protein, and very few carbohydrates. It can also help lose weight and lower blood sugar in people with diabetes. 

      The difference between a regular diet and a keto diet plan is the proportion of the carbohydrate recommendation. A Keto diet is not recommended for women who are expecting or are nursing mothers.

      Indian keto diet plan is a diet plan where you are low on carbs and consume high amounts of fats in your diet. It puts your body into a process known as ketosis, through which ketones are produced. 

      The Process of Ketosis

      Ketosis is a process wherein the body adapts to less food intake. It makes you feel less hungry. Since your body doesn't have carbohydrates for energy, it burns fat called ketones to produce it. 

      The diet focuses on consuming fewer carbs, which lets your body convert fat into fuel. The synthesised fats create ketones, where your body adapts to less food intake. 


       

      Regular Diet Plan vs Keto Diet Plan

      Have you ever thought about why it is recommended to change your diet to a keto diet? No right! 

      You usually eat 120-150 gms of carbs on a regular diet, but on a keto diet, daily carb intake is limited to fewer than 50 gms.

      In the keto diet, food intake is limited because it is a low-carb diet which reduces your appetite and helps reduce weight. Whereas a regular diet contains nutrients like protein, fibre, and carbs, it is not restrictive, reducing the chances of weight loss. 

      Do Doctors Recommend a Keto Diet Plan?

      Ketogenic diet plans are known to accelerate weight loss. Doctors recommend this diet for short-term weight loss. It is considered safe for adults looking for quick results. However, it is not suitable for women who are expecting.

      Pros of Keto Diet Plan

      • May reduce appetite and avoid overeating, thus, helping in weight loss.  
      • It has therapeutic benefits, such as managing epilepsy and diabetes.
      • It effectively treats many medical conditions like autism, stroke, and chronic headache.

      Cons of Keto Diet Plan

      • It may impact micronutrient intake.
      • You may experience constipation and feel frail. 
      • It could harm heart health because many keto diet foods are high in saturated fats and meats. These can increase your cholesterol level, often leading to heart disease risk.
      • It is hard to follow a keto diet because food choices are limited.
      • Giving up on whole grains, beans, fruits, and veggies can cause constipation and nutrient deficiencies.

      Foods included in a Keto Diet Plan 

      • Seafood

      Rich in vitamin B, selenium, and potassium, salmon and other fish are almost carbs friendly. 

      • Cheese

      Cheese, considered both nutritious and healthy, is generally low in carbs and rich in fat. 

      • Low-carb vegetables

      Non Starchy vegetables, such as broccoli, cauliflower, mushrooms, and lettuce, are low in calories and carbs but rich in various nutrients, including vitamins and minerals. 

      • Eggs

      A single large egg contains less than 1 gram of carbohydrates and less than 6 grams of protein. 

      • Meat

      Meat and poultry are considered essential foods of the keto diet as they are carb-less and rich in Vitamin B and several minerals.

      Is Following a Keto Diet Plan Difficult?

      The initial stage of diet change is always unsettling, but it becomes easy to follow once your body adapts to the diet. 

      It typically includes plenty of meat, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, and fibrous vegetables. For some people, it is so restrictive that it is hard to follow over the long run.

      Keto Myths vs Facts

      Myths 

      • Consuming Fat Burns More Body Fat

      It is a common misconception that you must eat to burn body fat. But people on low-calorie diets know that they can lose body fat while consuming very little fat.

      • Fat Keeps You Full  

      If you are trying to lose weight but frequently feel hungry between meals, you should add more fat to your meal to check whether it is centred around a good amount of protein and fibre-filled food. 

      • You Eat Way More Fat On A Keto Diet

      People often think they eat more fat than before on a keto diet.

      Facts 

      • You Can Eat A Lot Of Different Food On The Keto Diet 

      Many diets restrict food enriched in fat. But the keto diet allows you to eat fats, including dairy and meats.

      • Berries Are Good For Keto, But Most Fruits Aren't

      More fruits are considerably high in carbs to include in this diet. Low-sugar berries are acceptable, though.

      • Ketosis Changes Your Metabolism

      The process called ketosis in the keto diet improves the way your metabolism works.

      • Supplements Are Often Needed With This Diet

      It is good to take supplements when you are on a keto diet as it helps you in the ketosis process.

      The Final Say

      It is easy to understand how this diet is preferred by people looking for weight loss. This diet uses a body fat-burning system to gain energy with the added benefit of weight loss. The keto diet is the way to reach your weight loss goals.

      FAQs

      1. Can the keto diet cause b12 deficiency?

      Insufficient vitamin B12 in your diet from foods like milk, eggs, and meat, can cause anaemia. You're likely to be low in this vitamin if you're a vegetarian. It can also happen if your body doesn't get enough of it from the foods you eat.

      2. Will the keto diet reduce belly fat?

      A ketogenic diet can help you lose belly fat, closely linked to heart diseases, type 2 diabetes and reduced life expectancy.

      3. Can the keto diet cause high blood pressure?

      Suppose you wish to supplement pharmaceutical treatment for blood pressure. In that case, the ketogenic diet could be a great choice in conjunction with regular exercise. However, if adapting to keto or diet keto increases your stress levels, it may lead to higher blood pressure.

      4. Is the keto diet safe?

      Before following any diet, it is recommended to do your research, consult a dietitian, and discuss it with your doctor. 

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