Keto diet went viral on social and mainstream media all across the country and even the people who ordered online grocery delivery in Karachi were jumping the bandwagon.
The hype still has not fizzled out and several restaurants and supermarkets have permanent offerings based on the diet. We also see hashtags like #ketoweightloss and #ketodiet trending on social media every now and then. There have been a number of arguments in favor of the diet and also against it but with the ever growing trend of newfangled diet plans it is very hard to keep up and find a course of action. In order to help you see the light in the midst of all these muddled up debates, we have delineated a few major points about the ketogenic diet.
What exactly is the keto diet?
The keto diet is ultra-low in carbohydrates right? But low-carb diets are not a new concept, they have been around since the dawn of all these weight loss diet plans, so why all this commotion? Well, there are all sorts of varieties within low carb diets but one basic characteristic is that the carbohydrate content amounts to a maximum of thirty percent of the entire calorie intake as opposed to 50-60% in a regular diet. The specificity of a keto diet is that it keeps your everyday calorie intake from carbs to a much higher level of up to 5% and that keeps your body in a state of ketosis as it keeps burning body fat for fuel instead of sugar (and that is also how it gets its name).
Does that mean I can get a beach body?
The fact that fat loss is strongly correlated with a ketogenic diet attracts a lot of people, but whether going on such a diet is meant for you given all your individual traits and medical history is only something a proper doctor can green light. There are naturally healthy ways of going about it and unhealthy ones too. Generally, the best options for low carbohydrates foods are the natural ones since they don’t contain any additives, pesticides and added chemicals. They are also easier for your digestive system to break down since their level of processing is minimal.
Veggies have some carbs but lots of benefits
A healthy diet plan also ensures that the foods included in it have good nutritional value besides elimination of certain food groups. Vegetables are important in this regard since they provide a good amount of fiber and antioxidants, both of which are really crucial to sustain healthy physiological functions. Veggies contain carbohydrates but the other nutrients average out the carbs in terms of the net value and they are also associated with disease prevention properties making them central to any healthy diet. The general rule of thumb for low carb veggies is that most of them grow above the ground, with the exception of pumpkins.
Some of the common examples include broccoli, Brussel sprouts, cauliflower, mushrooms, asparagus, Swiss chard, spinach, kale, green beans, collard greens, leeks, arugula, tomatoes, onions, turnips, peppers and bok choy. If you are thinking of buying some of those veggies you don’t have to scour the roadside stalls, simply order them through an online grocery delivery in Karachi.
You can go nuts over these foods
Low-carb diet plans also include nuts and seeds because of the nourishment they bring along with the good fats. Nuts and seeds are also associated with weight loss and health benefits. Alpha-linoleic acid is found in many nuts and seeds and it is associated with anti-inflammatory properties. They are rich in poly and monounsaturated fats which help regulate blood sugar levels. Some of the nuts and seeds commonly included in keto diets are flaxseeds, chia seeds, walnuts, almonds, pumpkin seeds, hazelnuts, hemp seeds, sesame seeds, sunflower seeds, pili nuts, brazil nuts and macadamia nuts.
Protein…give me some protein!
Eggs are high in cholesterol, which is why historically people with heart conditions were asked to keep their intake low but luckily that myth has been busted. Conversely, they contain phospholipids that are linked with regulating healthy levels of cholesterol. They are also rich in protein, amino acids and several other nutrients, which makes them ideal for low carb diets.
Seafood and meats are completely free from carbs and can be great for a low carb diet in general and keto diet in particular. They also provide healthy fats and protein, especially if you go for wild game, grass-fed animals and free range poultry. Farmed animals usually have more inflammatory fats and are low in nutrition due to the unnatural diet, growth hormones and antibiotics they are given. You have got to bear in mind that fats are among the main guarantors of success for low carb diet plans and keto mania has reaffirmed this finding.