The ketogenic diet, or keto diet, is a low-carb, high-fat diet that aims to force the body into a state of ketosis, where it burns fat for energy instead of carbohydrates
Here are some important points about the keto diet :-
Pros :
> Can lead to weight loss.
> Can improve blood sugar and insulin levels.
> Can help slow tumor growth.
> Can improve risk factors for heart disease.
Cons :
> Can cause nutrient deficiencies.
> Can cause the “keto flu”.
> Can cause bad breath, constipation, and other side effects.
> be difficult to sustain long-term.
The keto diet involves consuming a very low amount of carbohydrates and replacing them with fat to help the body burn fat for energy. The daily breakdown of carbs, protein, and fat is typically 5% of calories from carbohydrates, 20% from protein, and 75% from dietary fats.
The diet excludes carb-rich foods like grains, beans, fruits, and starchy vegetables. . It is important to note that the keto diet is a medical diet that comes with serious risks and should be approached with caution.
Some common foods to avoid on a keto diet ?
>Here are some common foods to avoid on a keto diet:
> Grains, including bread, pasta, rice, and oatmeal.
>Starchy vegetables like potatoes and corn.
> Processed oils.
>Fruits high in sugar, such as apples and grapes.
> Sweetened yogurts and ice cream.
> Flavored low-fat yogurt.
The keto diet aims to restrict carbohydrate intake and increase fat consumption to help the body burn fat for energy. . A typical ketogenic eating plan aims for about 5% of calories from carbohydrates, 20% from protein, and 75% from dietary fats.
It is important to avoid high-carb foods like refined carbs, sweet sauces, and reduced-fat diet foods. . Instead, focus on nutrient-dense whole foods that are naturally low in carbs, such as non-starchy vegetables, nuts, seeds, cheese, and full-fat dairy.
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Can you Eat Dairy on a Keto Diet ?
Yes, you can eat dairy on a keto diet. However, it is important to choose the right types of dairy products that are low in carbohydrates and without added sugar to stay within the bounds of a keto diet.
Here are some keto-friendly dairy products:
Keto-friendly dairy products:
- Cheese
- Whole-milk Greek yogurt
- Cream
- Butter
- Full-fat yogurt
- Kefir
It is important to note that some dairy products contain sugar, which can increase the carbohydrate content and throw you out of ketosis. . Milk, for example, is not a great option on the keto diet as it contains 12 grams of carbs per cup for whole milk and even more for low-fat or skim milk.
Some dairy products like milk or yogurt can contain up to 24 grams of carbohydrates, which can knock dieters out of ketosis. . Therefore, it is important to choose dairy products that are low in carbohydrates and without added sugar to stay within the bounds of a keto diet.
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