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A Ketogenic diet is one of most popular fads in the world of diet plans. Typically in this diet one has to eat low-carb and high fat foods along with moderate proteins.
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Keto diets are effective for weight loss because eliminating carbs from the diet enables the body to burn fat through the process of ketosis. It reduces the amount of fat and inflammation in the body. The body burns fat instead of sugar causing weight loss.
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It has many potential benefits for weight loss and general health but also some potential side effects. If you are planning to follow a ketogenic diet, it is advisable to first speak to your doctor to understand all the pros and cons.
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Following a ketogenic diet helps in improving one's insulin sensitivity by a large margin. When you strategically follow a diet full of low carbs and dietary fat, you are able to lower your blood sugar.
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When on a keto diet, consume more fats, moderate protein and low carbs. It is important to put equal focus on the quality of protein and fats, and carbs. Eating sufficient fats is necessary to keep you full as also the max calories in a keto diet come from fats.
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Ghee, avocado, nuts, seeds, butter, milk, dairy products, cottage cheese, coconut oil, mustard oil, olive oil and groundnut oil are all healthy fat sources that should be a part of your keto diet.
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Protein is an essential part of a keto diet as it aids both weight loss and builds muscles. Proteins are also the basic building blocks that the body needs to stay healthy. Only complete source of proteins should be consumed in Keto.
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The carb in take should be only 15 to 20% to follow a keto diet. The carbs included in a keto diet come from food sources rich in fibre. Pulses and cereals should be avoided in keto. No dals are allowed but some beans can be included.
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Water is the perfect drink, coffee or tea are fine too. Ideally, use no sweeteners, especially sugar. A splash of milk it fine but beware that the carbs can add up if you drink multiple cups in a day. The occasional glass of wine is fine but no sweet alcoholic drinks.
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