Keto is a very popular buzzword in the world of fitness. You may have heard of it in conversation, seen it on fancy food packaging, recipes, and of course on social media. Pictures of fatty foods such as chicken, cheese, and even butter in coffee may be gracing your feeds. But as with most things, what you see might not be the entire truth.
Keto refers to a diet plan that puts its focus on foods that are packed with a lot of healthy fats, good amounts of protein, and very little carbohydrates. The goal should be to fulfill your calorie requirement from fat rather than from carbs.
The diet essentially depletes the sugar reserves of the body. This results in the body to break down the fat for energy. This makes the body produce molecules known as ketones which the body uses for fuel. When the body starts to burn fat for fuel, it also leads to weight loss.
PROS
1. Good for weight loss
The keto diet is a very low-carbohydrate, high-fat diet. It triggers metabolic changes in your body. When you do not consume and store carbs, your body reduces its water content. This temporarily decreases your overall body weight. After the first week or two, this balances out. But if you keep to the diet, your weight will keep on decreasing.
2. Improves brain functioning
It is a fact that the keto diet affects brain functioning. The diet is high in fat which helps to reduce inflammation which triggers nerve pain in the brain. Research showed that overweight people on keto diets experience fewer migraines than they did before.
It is also believed that this diet can reduce the symptoms or stop the development of neurological diseases such as Alzheimer’s and Parkinson’s. It may also help in regulating ADHD symptoms.
3. Best diet for a sedentary lifestyle
Unless you exercise every day or are a sports person, you probably don’t do much intense exercise. Instead, we tend to spend most of our time sitting at a desk, in front of a computer. This largely sedentary lifestyle means that our body doesn’t need as many carbs and can function just as well on a low-carb diet such as the keto diet.
CONS
1. May cause nutritional deficiencies
Since keto diet involves excluding entire food groups, nutrients that are typically found in foods such as whole grains and fruit are restricted from the diet. This can result in deficiencies, particularly if you follow the diet incorrectly or without the right guidance. It is very important that you incorporate a large variety of foods while eating such as high amounts of fat. Each food group has different essential nutrition. Eat more meats, vegetables, legumes, and fruits to get the fiber, B vitamins, and minerals such as magnesium, iron, and zinc that you need.
2. Keto flu
Keto flu is one of the biggest cons of a keto diet. When you first start your keto diet, you may feel sick and have symptoms like nausea and vomit. You may have headaches, feel lethargic, fatigued and irritable or suffer from digestive issues. To reduce the severity and frequency of these symptoms, drink a lot of water and get a good night’s sleep.
3. Gut Health
As discussed above, the keto diet does not have much room for dietary fiber. Eating less dietary fiber has an obvious effect on your gut health. It leads to conditions such as constipation and acidity. This is why you have to make sure that you are taking enough dietary fiber even on a keto diet.
However, don’t let this make you nervous about a ketogenic diet. The best way to know whether or not a diet works is to try it for yourself.
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