Frequently Asked Questions

1 What is keto diet?

Keto diet has become very popular in the recent time as it has been directly linked with weight loss and several health benefits. Keto diet is a high-fat, low carbohydrate diet with moderate level of protein which gives amazing results for weight loss and maintaining ideal body weight. Carbs are the primary source of energy in the human body and when you start a keto diet, you limit the intake of carbs and thus deprive your body of its energy source.Body then utilizes fats as its energy source and thus resulting in utilization of fat and fat loss.

The basic nutrition percentage of this diet consists of around 60% of fat, 30% protein and 10% of carbs. For example, if you are on a 2000kcal per day diet, the maximum amount of carbs you can have should be around 20g to 50g.

2 What are the benefits of keto diet?

The primary benefit of the Keto diet is a healthy weight loss. However, Keto diet was started as a treatment of Epilepsy but it got more popularized due to its connection with the weight loss. Here are some other health benefits you can have with the keto diet:

Type 2 Diabetes – A study revealed that keto diet can help in improving the HbA1c levels in people with type 2 diabetes. However, it is advised that people should not take medicines to lower the sugar levels while being in a keto diet.

Obesity – People who are suffering with obesity can see a rapid and safe weight loss by following keto diet.

Improved Mind Clarity – When you are on a keto diet, there are very little changes in your sugar level which means you can concentrate on things with a renewed clarity of mind.

Improved Energy Levels – The primary energy source of your body changes from carbs to fat and your body starts burning more fat which further helps your body get enhanced energy. You can perform several physical activities without feeling exhausted.

3 Is ketogenic diet good for your body?

Ketogenic diet is generally considered as safe for most of the body types and can work positively for almost everyone. However, there may be some instances when the keto diet may not work as expected. These instances normally occur when the person does not follow the diet strictly.
It has been said that Keto diet may attract some health problems in the long run but most of the people follow it for 3 to 6 months. There are several variants of keto diet from which one can choose the best suited based on his/her body shape. These are:

  • Standard Ketogenic diet – This is the best suited keto diet for a person who is just looking for a rapid weight loss. In this diet the user has to follow the 70% Fat:20% Protein:10% Carbs formula. A person with an overweight body can have maximum benefits with this diet.
  • Cyclical keto diet – This diet is normally followed by people who are looking to avail other health benefits or simply looking to reduce a small amount of weight. People generally follow the keto diet in short cycles and take off days where they can eat 50% of carbs in a single day.
  • Targeted keto diet – This diet is famous in athletes as this diet allows to have the maximum percentage of carbs in keto diet. People on this diet can have around 15% of carbs in a single day due to their active lifestyle which helps them burn fat at a faster rate.
4 Is keto dieting safe?

Most of the researchers have clearly stated that keto diet is helpful only in short run or when used periodically. Earlier it was being said that people can follow the keto diet for almost 2 years but a recent research stated and recommended that people should only follow keto diet upto 12 months. The study also stated that people should monitor their organ functions once they complete the 6 months of keto diet. A short term Ketogenic diet study conducted on 84 obese person concluded as highly successful. Within 24 weeks, their body mass index decreased significantly along with their body weight. Furthermore, they were also able to decrease their blood glucose and LDL Cholesterol. There were no negative impact on the people due to keto diet and it was stated that keto diet is successful in providing several benefits in long runs.
People can follow these precautions to have a completely safe Ketogenic diet experince:

  • Use carbs in the form of vegetables and solid foods
  • Eat quality fats
  • Try to eat real homemade food
  • Monitor your health regularly
  • Try to indulge in some sort of physical workout
5 How does the ketogenic diet work?

Keto diet gained global recognition when it was linked with rapid weight loss and many celebrities confessed that they used keto diet for weight loss.

The overall functioning of keto diet is very simple, eat more fat and reduce the carbs intake to minimal. Once you start following this diet course, your body undergoes a metabolic change in its functioning and it starts using fat as the source of energy. Soon your body starts developing fatty acids which further converts into beta-Hydroxybutyric (BHB). Within 2-3 weeks your body starts reducing your weight in a safe manner and continues to do so till you follow the diet.

6 How do you follow the Keto Diet?

Following a keto diet religiously is very important to get to your targeted weight loss goal. Before you initiate your keto diet course, the first thing you should do is to make a monthly or weekly keto diet plan. You can make this plan yourself or you can take help from a nutritionist. Having a keto diet plan will help you stay focused without worrying about what to eat. A good keto diet meal plan should include Breakfast, Lunch, Dinner, Snacks and side dishes.

Once you start the keto diet, you follow the meal plan exactly as stated so that you can be sure about the nutrition value from the food you are eating. Besides that, you should also indulge in some normal physical work so that your body can burn fat at a faster rate.

Following a keto diet can be difficult in the initial days but once your body gets accustomed to the keto diet and you start having benefits, you can continue it as long as you want.

7 What are the advantages and disadvantages of a ketogenic diet?

Here are some advantages which you can have by following the keto diet:

  • Rapid and safe weight loss
  • May decelerate the symptoms of Alzheimer's disease
  • May help in controlling the seizures in epileptic children
  • Can prevent the Acne and Pimples
  • Boost the energy levels and mind clarity
  • Can reduce sugar levels, fat, blood pressure and cholesterol level

Even though the keto diet is generally considered as safe, people may have some mild discomforts in the initial days of starting the diet. It can be:

  • Sugar cravings
  • Nausea
  • Fatigue
  • Headaches
  • Constipation
8 Is ketogenic diet good for weight loss?

Generally, Ketogenic diet is the best way an obese person can take if he/she is looking for a safe weight loss. Even though keto diet is a bit complex and requires great focus on the eating habit, it can help you reduce weight in the an efficient way.

As per a research, almost 90% people usually achieve their weight loss goal with the help of keto diet if followed properly. Due to the fact that keto diet can be followed without any supplement and can provide great results, it is being followed by a large number of people. A simple keto meal plan can help the people with a quick weight loss which they can enjoy without even having any additional supplement.

The keto diet is not only helpful in reducing weight but it also stops your body from restoring the fatty acids in the body. Once you successfully reach to your perfect weight goal, you will find a major change in your eating habits as keto diet pushes you to healthy foods. A research published in the Obesity Review stated that keto diet helps you control your food cravings and you automatically shift towards healthy eating.

9 What foods can be eaten while on the Keto diet?

All food items which are very low in carbohydrates and rich in good fats and proteins are allowed in Keto. When on a keto diet, you can eat the following foods:

  • Avocado
  • Olive oil
  • Heavy cream
  • Cottage Cheese and Greek Yogurt
  • Butter
  • Dark Chocolate
  • Seafood
  • Cream cheese
  • Shirataki Noodles
  • Cheese
  • Coconut Oil
  • Nuts and seeds
  • Low-Carb Vegetables
  • Berries
  • Meats and Poultry
  • Eggs
  • Unsweetened Tea and Coffee