Keto diet: How it works, Types, Benefits and Complications of Keto diet.

Keto diet.

Keto diet:

The Keto diet basically avoids carbohydrates. It is relatively easy to burn fat, when we work at first our body burns fat. As a result, these carbohydrates store in our body and create obesity. The main target of the Keto diet is to burn carbohydrates. The simple argument is that when you burn fat, your body will start burning stored carbohydrates and this will help you lose weight. The main food of human beings is carbohydrate rich food. Our body is accustomed to carbohydrate rich food.It increases body weight. The basic formula of the ketogenic diet recognizes fats and proteins, excluding carbohydrates. There are several impressive benefits to weight loss, including health benefits. Therefore, many people go back to the Keto diet to achieve weight loss goals.Our body's main food or fuel is carbohydrates and carbohydrates are broken down into glucose. If glucose is finished for any reason, the body uses an alternative fuel. Those alternative fuels are called ketone bodies. The ketogenic diet comes from the ketone body. Ketone bodies include acetone, aceto-acetic acid and beta-hydroxy-butyrate. When we go on a keto diet, our main target is to use ketone bodies as fuel instead of glucose.These ketone bodies are formed as a result of the breakdown of our fatty tissue. So when you go into ketosis and stops supplying glucose to the body then the body starts breaking down fatty tissue to use its alternative fuel. The Keto diet is a super low-carb diet. This diet will be low in carb extreme levels, high in fat and high in protein mid level.Typical ketogenic diets contain 5% of total caloric need carbs, 25% of protein and 70% of fat. Our normal diet consists of 50% carbohydrates, 20% protein and 30% fat. Suppose you eat 1200 calories throughout the day. 50% carbs means you have to eat 600 calorie carbs.

How it Works:

Many nutritionists have defined it in many ways. Everyone agrees to avoid carbohydrates and eat fat and protein. There is a universally accepted formula. That is 60% fat + 30% protein + 10% complex carbohydrates. Keto diet is a very effective fat loss diet. The fat is being targeted here. The stored energy of the body is fat which will help us to survive during starvation. So we will use that fat as energy because we have completely eliminated carbs in keto. When fat is burned, you will have weight loss or fat loss, because keto is burning your fat cells. Here protein is important because when the body goes into ketosis, it can burn some muscle with fat, so protein is kept to keep the muscle burn low or not. We eat mainly protein in the Keto diet, but only protein  cannot meet the daily calorie requirement. So we need fat to meet our calorie requirement. It is better to know that fats contain 2.5 times more calories than carbs and proteins. Can't go for more calorie deficit. Because then your body will not function properly. That will no longer be a healthy diet. We meet 20-30% of the total calorie needs from protein, 5% from carbs and the rest needs to be met with fat. In the Keto diet, we eat fat to burn fat.

Types:

There are four types of keto diet:

• Standard ketogenic diet: It contains 5% carbs, 25% protein and 70% fat. 
• Cyclic ketogenic diet: High carb can be eaten two days a week in this ketogenic diet.
• Targeted ketogenic diet: Carbs can be eaten before or after a workout in this ketogenic diet.
• High Protein Keto Diet: Much like the standard keto diet, only protein increases from 25% to 35%. It contains 60% fat, 35% protein and 5% fat. Bodybuilders or athletes do it.

Foods to avoid:

• Any kind of bread, parata, ruti, etc. 
• Rice, Biryani, Polao, Kachchi, Khichuri, Tehri etc.
• All types of pulses are prohibited, pulses contain a good amount of protein as well as carbs.
• Singara, samucha, burgers, rolls etc. 
• Any food made with sugar.
• Any food made with honey and honey. 
• Noodles and noodles like foods such as chaomin, lumin, pasta, spaghetti, etc.
• Any fruit that is sweet like apples, grapes, oranges, bananas, watermelons, etc.
• Potatoes and all foods made with potatoes.
• All the vegetables that are under the ground such as radish, carrot, arum, etc.
• Any type of processed food.
• Vegetable oil.
• Alcohol.
• Milk and milk products etc.

Foods to eat:

• Eggs
• Butter
• Beef
• Chicken
• Mutton
• All kinds of fish
• Shell fish such as shrimp and crab Cheese
• Beah beech
• Different types of nuts
• Olive oil, coconut oil
• Avocado
• Tomatoes, chillies, cauliflower, cabbage, spinach
• Salt and all spices
• All berries like strawberries, raspberries, etc.
• Black coffee
• Color tea or green tea without sugar

Benefits:

• A short-term Keto diet reduces body fat and can reduce a lot of fat in a short period of time.
• Fatty foods reduce the urge to overeat.
• Reduce the amount of carbs and reduces the secretion of appetite hormones.
• Eat protein and fat so the stomach will not be empty.
• The fat will decrease but the amount of muscle in the body will not decrease .
• Eating too much protein will not make you hungry soon.
• You can easily control your appetite. One study showed that people who are on a keto diet lost 2.2 times more weight than those on a typical low-fat calorie restricted diet.
• Keto diet decreases the risk of cardiovascular disease, blood pressure and blood sugar.
• Effective diet for PCOS patients.
• It is an effective diet for diabetes patients. It helps to reduce our body weight and keep our blood sugar and insulin levels control.

Complications:

• Presence of excessive levels of ketone bodies in our body as a result of a long-term keto diet can lead to ketoacidosis, which increases the risk of death.
• This increases the risk of kidney stones.
• Prolonged keto diet can cause osteoporosis.
• It can also increase uric acid in the blood which causes arthritis.
• It can lead to various nutrient deficiencies if we failure to follow the keto diet properly.
• Eating excessive amounts of fatty foods can increase the risk of heart disease.
• Eating too much protein can cause problems with digestion.
• If someone has a liver problem then keto diet can worsen the problem. Constipation can be caused by a low amount of fiber in the Keto diet.
• Many people may experience various problems including hunger, fatigue, headaches, irritable mood, decreased brain performance.