Keto diet has been on buzz these days. You must have heard a lot of “magical” stories regarding this diet. And why not, it is the most efficient way to eliminate obesity and overweight side effects.  If you are a diabetes patient or, just an ordinary person looking to get rid of chunkiness and extra pounds, a ketogenic diet is a perfect weight loss plan for you. It is a low carb meal plan that not only helps you lose weight but also manages your blood sugar level. A ketogenic diet or simply, the keto diet also supports you to reduce the effects of systemic inflammation. 

As compared to other low carb diets consisting of high animal proteins, keto diet helps you in dropping troublesome pounds by burning your body fat instead of sugar. When body fat is burnt, and energy byproduct is produced, which is known as ketones.

How to make a Keto diet a go for you? What does It Include?

Before you jump into any diet, it is crucial to find the right proportion of nutrients for your body. The understanding of the right amount of fat, protein, and carbs is essential so your body can burn fat rather than glucose. 

The ketogenic diet has a high rate of fat intakes as compared to other diets. A popular misconception here is that fats are harmful to your health. This statement is not entirely accurate. All fat intakes are not dangerous. In reality, you should only avoid Trans fats because they are highly processed and generate free radicals within your body which significantly increases the risk of cancer. Trans fats are usually used in the processing of packaged foods. 

An optimal keto diet plan includes fish and seafood, eggs, chicken, Turkey, duck, vegetable oil, red meats, plain yogurt, cheese, avocados, carrots, olives, and berries. Take a look at best foods for keto diet that you can get easily.

Foods to avoid in the keto diet

The whole purpose of this specific diet is to bring your body in ketoses state, which is necessary to reach your desired weight. There are certain foods you have to avoid throughout the diet. These foods include:

• Corn

• Pasta

• Breed

• Rice

• Cow’s milk

• Dry beans

• Legumes

• Sugar

• Honey

• Agave

• And any kind of added sweetener. 

Consulting with a good dietitian is a smart way to find out your dietary balance for your better health.  

Challenges of keto diets

• The initial period of this diet can be challenging for you, as you may feel keto flu. Keto flu is a state where the body tries to accommodate burning fat in lieu of glucose.  This adjustment can make you feel sick.

• You may feel uncomfortable in social situations.

• You have to prepare your food and take it along yourself wherever you go as you cannot eat anything besides the recommended food.

Common keto diet mistakes to avoid

• Use of Excessive fat

Being on a keto diet means your body is mainly depending on high-fat consumptions. However, it doesn’t requires to eat fat with everything to satisfy yourself. If you are feeling hungry even after having your meal, it means your body didn’t get the necessary amount of fat and proteins, and something is missing in your diet. A proper keto diet plan will make you feel satiated for hours.

• Ketosis is not forever.

It is highly recommended to follow the diet plan so that your body can adeptly burn fat for fuel. Once this state is reached, you are allowed to take occasional “Cheat Days”. Don’t worry, it will not negatively affect your body. But staying in ketosis for a long time without cheating can cause some troubles, including muscle aches, fatigue, and nausea.