What is Keto Diet and How to do it.

Keto in short is taking more calories from protein and fat but less from carbohydrates.

Diet Plan

Keto Diet

Weight Loss Rate





What precisely is the Keto diet?

The term “ketogenic” refers to a low-carb diet (like the Atkins diet). The goal is to consume more protein and fat calories while consuming fewer carbs. Sugar, soda, pastries, and white bread, which are the simplest to digest, are the first to leave.

What Is the Approach?

Your body will quickly run out of fuel if you eat less than 50 grammes of carbohydrates every day (blood sugar). This takes three to four days on average. After that, you’ll start breaking down protein and fat for energy, which could lead to weight reduction. This state is known as ketosis. It’s important to keep in mind that the ketogenic diet is a weight-loss plan, not a health-improvement plan.

Who will benefit from it?

Although the majority of ketogenic diets are designed to help people lose weight, they can also be used to address medical conditions like epilepsy. Although further research is needed, it has the potential to help those with heart disease, neurological disorders, and even acne. Consult your doctor if you have type 1 diabetes to see if a ketogenic diet is good for you.

Weight reduction

In the first 3 to 6 months, a ketogenic diet may help you lose weight faster than a typical diet. This could be because turning fat to energy takes more calories than converting carbohydrates to energy. A high-fat, high-protein diet may also make you feel fuller, leading to lower calorie consumption, but this has yet to be proven.


Insulin is a hormone that regulates whether your body burns or stores sugar for energy. Ketogenic diets force you to burn this fuel quickly, removing the need to store it. This implies your body uses less insulin and creates less of it. Lower levels may help to prevent some cancers or decrease the development of cancer cells. However, more research in this area is required.

Heart Issues

Although it may seem contradictory, ketogenic diets have been related to increased “good” cholesterol while decreasing “bad” cholesterol. These diets’ lower insulin levels are likely to prevent your body from creating additional cholesterol. As a result, you’re less prone to develop hypertension, clogged arteries, heart failure, or other cardiovascular issues. However, how long these advantages will last is unknown.


Carbohydrates have been linked to the development of this skin condition, thus cutting them out of your diet may be useful. A ketogenic diet can help to reduce acne outbreaks by lowering insulin levels. (Insulin promotes the production of acne-inducing hormones.) More research is needed to determine the extent, if any, of the diet’s effect on acne.


Blood sugar levels are more stable and predictable on low-carb diets than on other diets. When your body consumes fat for energy, ketones are produced. If you have diabetes, especially type 1, having too many ketones in your blood might make you sick. As a result, you should see your doctor before making any dietary changes.


Ketogenic diets have been used to treat seizures caused by this condition since the 1920s. You should, however, consult your doctor to determine what is best for you or your child.

The term “nervous system disorders” refers to a group of illnesses that affect the nervous system.

Your brain and spine, as well as the nerves that link them, are affected by these factors. A ketogenic diet may help with epilepsy, Alzheimer’s disease, Parkinson’s disease, and sleep difficulties. According to scientists, ketones produced by the body when it consumes fat for energy may help protect your brain cells.

PCOS is a type of polycystic ovarian syndrome (Polycystic Ovary Syndrome).

Ovarian hypertrophy occurs when a woman’s ovaries develop larger than they should and little fluid-filled sacs form around the eggs. It’s probable that a high level of insulin is to blame. Ketogenic diets, which lower both the amount of insulin you make and the amount you need, may help treat it, along with other lifestyle changes like exercise and weight loss.


A ketogenic diet may be useful when endurance athletes, such as runners and cyclists, train. It increases the amount of oxygen your body can ingest when it’s working hard, which improves your muscle-to-fat ratio over time. While it may help with training, it may not be as helpful in terms of peak performance as other diets.


The most common ones aren’t usually harmful: It’s conceivable that you’re suffering from indigestion, constipation, or low blood sugar. Low-carbohydrate diets are less likely to result in kidney stones or a rise in body acidity (acidosis). Headaches, weakness, irritability, shortness of breath, and weariness are some of the symptoms of the “keto flu.”

When Eating, Be Careful

Your kidneys may struggle to keep up with your body’s fat burning. If you’re overweight owing to diabetes, heart disease, or high blood pressure, starting a ketogenic diet — or returning to a normal diet thereafter — can be tough. If you’re having any of these problems, talk to your doctor about gradually changing your diet.

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