Everything You Need to Know About Keto Diet and The top 5 Celebrity Transformations after Keto Diet!
Have you ever wonder how men and women are achieving the maximum fitness goals by adopting a keto diet?
It is not a diet actually, but a healthy lifestyle that says so much about your personality once you are over with it.
Keto diet, low carbohydrate diet or you can even call it high-fat diet has more benefits to health than you can imagine.
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This diet is particularly designed for losing weight and for the individuals who cannot maintain the consumption of fats, carbs, and protein, which is why they gain weight in a rapid manner.
What Is A Keto Diet?
Keto diet is similar to the Atkins diet, but only with few negligible differences.
It is a diet plan which includes a large consumption of fats with a very small amount of carbohydrates.
The intake of large fats with low carbs tends to induce ketosis in the human body after which the body consumes the fat cells as an energy source, only this time you will notice it remarkably.
Ketones are produced in the human body, especially in the liver and this particular nutrient is mostly used by the brain.
What Does Even Keto Means?
Keto derived from the word “Ketones” which is the second option for the body after glucose.
The energy count you can get from these ketones is sufficient which basically comes from when you take a certain amount of carbs and protein diet, not so much that it converts to blood sugar.
Upon the keto diet, the human body starts to get energy from the fats only, after which the body fat ratio starting to become less and lesser every day.
Even when your blood sugar is low the body, tends to burn the fats and supply energy to the body core.
What Keto Diet Is For?
Keto diet is recommended for those men and women who want to lose an extra amount of weight.
It also boosts certain abilities of your body, such as energy level, less appetite, and enhanced metabolic rate.
Usually, weight loss is a difficult process which requires you to consume very less amount of meal.
This is not the case with the keto diet as you don’t have to stay hungry most of the times.
The secret of achieving ketosis does not lie in suppressing appetite but by bringing the high energy to the top level.
Types of Keto Diet
Each type of Keto Diet has got its own principles.
There are 4 kinds of Keto Diet known to men and women, which are:
- Standard Keto Diet
SKD, as the name indicates, is the normal keto diet that includes high fat and low carb consumption. In this diet, the usage of protein has been just normal, about 75% of fats, 5% carbs and 20% protein. This is the most adopted diet plan in the category of keto diet.
- High Protein Keto Diet
It is similar to the standard keto diet with only exception high protein intake. The ratios are 60% fats, 35% protein and carbs are 5% just like before.
- Cyclical Keto Diet
CKD is a pattern based keto diet in which a person chooses to consume a high amount of carbs. The week is designed in a way that you get the keto diet and carbs consumption the day after. Like 5 days keto diet and 2 remaining days with high carbs.
- Targeted Keto Diet
TKD is a particular keto diet which allows large carbohydrate consumption only when they exercise.
The number 3rd and 4th Keto Diets are specially made for the athletes and bodybuilders which are more complicated in application than the rest.
How does Keto Diet work? Keto Diet Science Explained
The science behind the keto diet is pretty simple, your body which used to consume glucose as energy source now consumes ketones produced in the liver from fat.
Glucose you get from the grains, fruits, and vegetables will be just moderate level which will not accumulate as stored fats.
The process of ketosis burns the reservoir fats better than any other diet format because you are under strict law on consuming carbs not more than 50 grams a day.
The process of ketosis can be hindered by taking too much of carbs or protein, which is why it needs a perfect balance.
What to Eat While You Are On Ketogenic Diet?
First of all, the consumption of carbs is limited to 50 grams a day, which must not be exceeded at any cost.
The idea of taking carbs is actually 20-30 grams a day, but most people cannot survive this.
Lesser the carbs better will be the process of ketosis and it will also ease the type 2 diabetes.
Here are the foods you should take during keto diet and the foods you shouldn’t!
Foods Which Are Good for Ketosis
- Fish Fats- You can eat fish like tuna, salmon, trout.
- Meat Intake- Red meat, steak, bacon, sausage, turkey and chicken are allowed
- Cheese- Only unprocessed cheese is preferred which are goat cheese, cheddar, mozzarella, blue cream.
- Eggs- Eggs which contain a high number of Omega-3 fatty acids are most beneficial such as pastured eggs.
- Nuts- Almonds, walnut, flax seeds, pumpkin seed, etc.
- Fruits- Avocado is the only fruit you must eat during keto diet, and also some berries.
Besides this, you can consume any form of the spice of condiment, and also use of virgin olive oil or coconut oil can be a handful of help.
Foods Bad for Ketosis
Know this, eliminating the following food items could potentiate the process of ketosis and induce a rapid body transformation.
- Foods with sugar, such as smoothies, ice cream, candies, cake, soft drinks are banned.
- All fruits with the great sugary content must be eliminated except for avocados or strawberries
- Beans and legumes must be stopped, i.e kidney beans, peas, chicken peas, etc.
- Root vegetables like sweet potato, parsnips, and carrots are not allowed to take.
- Unhealthy or Trans fat found in mayonnaise, fast food or processed vegetable oil should be stopped.
- Any form of alcohol containing a beverage.
- Grains and starches contain foods like pasta, rice, cereals.
What Are The Benefits of Ketogenic Diet?
Ketogenic diet to most people is like a low carb diet where a person is on steroids.
Not the steroid you see bodybuilders taking in their buttocks but the fat consumptions.
Majority of men and women who adopted the ketogenic diet experienced tremendous benefits which particularly include weight loss.
Wher in some people it may induce some side-effect that they never predicted.
You can get the following advantages from the Keto Diet.
- Weight Loss
With the help of a ketogenic diet, you can burn an excessive amount of fat which directly affects the size of your physique. It also decreases the number of hormones that facilitate the fat storing process and thereby causing an insulin deficiency.
With keto diet, burning fat is quite easier than using diet pills. For this, there are a number of clinical studies that prove the keto diet as a valued asset for proper weight loss.
- Control over Appetite
During a ketogenic diet, you will find it easier to perform intermittent fasting. While your body is burning fat throughout the day you will grab the control over harshest food cravings.
This is why keto diet is considered beneficial for individuals who were the victim of emotional eating or bulimia nervosa where they don’t have control over their excessive sugar addiction.
- Normal Blood Sugar Level
In some studies on individuals above 30 age, performing a ketogenic diet reversed the type 2 diabetes completely.
Keto Diet also impacts on your blood sugar level by lowering it to the ideal state. You don’t have to take the insulin injections in the first place as the chances of risks have already been reduced.
- Avoid Health Conditions/Diseases
The ketogenic diet is ideal for protecting against cardiovascular issues and hyperlipidemia. During the keto diet, many subjects experienced high levels of LDL (Good Cholesterol) while their blood pressure is at the ideal state.
Keto diet improves several health makers by reducing the chances of metabolic syndrome, weight gain, and diabetes mellitus type 2.
- Stomach Issues: Solved!
Ketogenic diet can turn your disturbed digestive system into a calm and peaceful stomach without gas, pain and moreover decreased chances of IBS. This is a very important part where you should know healthy stomach means a healthy day.
- Improve Endurance Level
Although the minimal intake of carbs supplies a limited amount of energy which may be ended right after a workout. But the keto diet gives you loads of fats, which stays in your system and provide extensive care for endurance support.
This kind of endurance and physical stamina will be with you for weeks and it won’t affect your health.
You will experience an impressive BMI reading, which indicates a lower percentage of body fat. This can make you super agile and last longer at any physical workout or sports.
- Anti-Epileptic
Ketogenic diet improves a person’s health, especially those who experience epileptic seizures quite often. Studies concluded that the keto diet is an effective treatment for epilepsy which not only kids can achieve but adults as well.
Individuals on a keto diet do not need medications for epilepsy and it also substantially decreases the rate of epileptic seizures.
- Improved Mental Health
The ketone bodies are mainly utilized by the brain after which you will experience a noticeable amount of mental energy. Individuals who are on a keto diet found themselves easily focused and puzzle solvers.
This is because the brain is getting proficient blood supply and it is the marker of healthy brain activities.
How to Know If You Are In Ketosis?
Testing the urine, blood or breath are the key factors to analyze the presence of ketosis in your system.
However, if you experience the following symptoms or effects, know that your body is going under Ketosis.
- Increased Urination
At the start of keto diet, your body loses a lot of water, which is why a person tends to urinate more than often.
- Dry Mouth/Increased Thirst
Due to the over-urination, your body may have less amount of electrolytes to which you need to drink plenty of water. If not so, take a simple broth 2 cups a day.
- Breathing Smell
Normally, on a keto diet, you are more likely to emit a fruity smell from your mouth. This smell is similar to the chemical used in the nail polish remover which is not permanent. You will also notice the same kind of smell in your sweats while you are working out.
- Marked Appetite Reduction
You don’t eat much on the keto diet, having said this it also encourages you to perform intermittent fasting where no one knows about it. You will notice a certain feeling where you don’t feel like eating anything. This is the main advantage of the weight loss procedure.
- Enhanced Energy
A burst of energy is going inside your body which sometimes brings up the euphoric feelings. Also, you will feel an intense amount of energy rushing in your blood.
Side Effects of Ketogenic Diet
The ketogenic diet changes the type of fuel which your body once used.
Now it is using the ketone bodies instead of burning down the glucose, so there is a chance your body might experience side effects meanwhile.
This can be for hardly 2-5 days depending on your BMI and body weight.
- Tiredness
- Headache
- Muscle Fatigue
- Palpitation
- Cramping
Now, these side effects are the byproduct of quitting sugary and starch-containing foods.
For the effective weight loss, you must take the precautionary measures by slowing the carbs intake gradually.
Keto Flu
Keto Flu is a common condition which occurs once during keto diet cycle.
It usually happens a few days later though and brings the following symptoms which will be subsided once your body generates enough energy sources.
- Brain fog (lack of focus)
- Irritability
- Less motivation
- Fatigue
- Dizziness
- Headache
Experts suggest the main cause for Keto Flu is the lack of water retention.
Water retention is excessive upon high carbs diet, but in keto diet, you switch to the low carb diet, which leads to losing excessive water content from the body.
With the water, the salt and further electrolytes are also deficiency which may increase the chances of Keto Flu.
Taking 1-2 cups of broth every day is the effective treatment to subside these side effects.
Is Keto Diet Effective?
Keto Diet works like magic, especially for diabetic individuals whose blood sugar is off the chart.
This diet plan helps their metabolism to be improved so the excess amount of sugar is eliminated from the body, protecting the other vital organs at the same time.
On the long run, Keto Diet needs a person to be disciplined and strict when it comes to consuming an unhealthy amount of foods.
Keto Diet Is Helpful in Weight Loss
Keto Diet is indeed an effective tool for weight loss which lowers the percentage of body fats exclusively. It is by far more effective than many low-fat diets which we see nowadays on tv shows.
According to the survey, a keto diet helps a person loses weight 2.2 times faster than the low-fat diet with restricted calorie intake.
The best thing about Keto Diet that its meals are spectacularly filling which provides you sufficient amount of caloric intake without the feeling of numbness.
Keto Diet has been adopted by sundry men and women in the UK who are diabetic and wants to live a healthy life without any negative health failure.
Top 5 Impressive Celebrity Keto Transformations
The celebrities mentioned below have through spectacular physical transformations over the years with the help of Keto Diet.
1) Halle Berry
It’s a secret about her, but Halle Berry has actually type-2 diabetes. Known for her roles in X-Men and Catwoman, the female celebrity has got some venomous physical strength and alluring looks. Halle Berry has been talking about her Keto Diet regimen in the interviews where she is promoting the magnificent diet plan.
Women’s Health Magazine quoted 51 years old Halle Berry saying that Keto Diet helped her manage her weight and diabetes. She also shared some of her keto related diet and exercise on her Instagram page.
2) Lebron James
Lebron James got the slimmer physique with the help of Keto diet which he mentioned in 2014, some people never heard this word before back then. Lebron James called keto diet more of a mental challenge than physical. According to the reporter of the Business Insider, James ate meat, fish and green vegetables for 67 days during which he had to turn down his favorite custom-made cake from Mykonos restaurant.
The NBA player adopted a very crucial type of Keto Diet, which is not advised for any normal person. This long term dietary solution helped him gain high strength and unlimited stamina in the game as he said.
3) Alicia Vikander
The new face in 2018’s Tomb Raider, Alicia VIkander was a former ballerina who spent 7 months training for the role in Lara Croft Tomb Raider.
In order to get the ideal shape for the role, her trainer decided to put her on the Keto Diet.
Alicia quoted “It was a high-fat and no carb diet, not even low-carb”. As she was in the midst of traveling, controlling the hunger was the dominant task which she took over quite bravely.
4) Vanessa Hudgens
Former sweetheart of Zac Efron, Vanessa in 2017 told everyone she lost 20 pounds following the keto diet while she was also attending SoulCycle Classes. As she recently got some weight on from her previous role in Gimme Shelter, Vanessa was worried about her body to which she found not so many ways.
“You don’t really need to count calories as much as you think you do,” she says. “Think about eating things that are going to fuel you, give you sustained energy. And don’t be afraid of fats. You can eat bacon; you can eat avocado. It’s good for you and it’s going to give you energy and keep you burning through the day.”
5) Adriana Lima
Adriana is the superstar in Victoria’s Secret fashion show. She was recently interviewed where she opens herself about the dietary regimen. Definitely zero carbs for sure, she said in the interview. According to her refusing carbs intake has done so many favors for her which mainly includes a tighter and slimmer body with no puffy or swollen face.
She said the low carb diet is the key to keeping off fats. She further explained that the more carb you take the most fuel your body would burn.
But the body loves to burn carbs more than anything so whatever fats and protein you are taking will be unused or you can say un-metabolized which is bad for the weight of a person.
Bottom Line
Our final verdict is clearly on the side of Keto Diet, it is a very effective and safe diet plan which keeps you off from the unhealthy food intake.
In addition, the Ketogenic diet provides you a wide range of coverage from several health conditions such as diabetes, epilepsy, and hypertension.
It is the high fat and low carbs diet that gets most of the people who have been struggling for years to shed fat yet is very slow in their timeline.
Keto diet or ketogenic diet is the natural alternatives to many weight loss supplements which should be followed very strictly.
References:
- https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
- https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089
- https://www.sciencealert.com/study-on-half-a-million-people-has-bad-news-for-keto-diet
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
- https://www.healthline.com/health-news/keto-diet-may-increase-type-2-diabetes-risk#1
- https://www.ncbi.nlm.nih.gov/books/NBK499830/
- https://nutritionstudies.org/what-is-the-ketogenic-diet/
- https://www.youtube.com/watch?v=m05tMhIJNNs
- https://www.youtube.com/watch?v=vNASp-f_Enc