In today’s time, everybody is crazy about losing weight and attaining that aesthetic body. On every page of the internet today, you will see stories about weight loss and tips about getting the perfect body. There are multiple diet plans today that will assist you in attaining the body you wish to attain healthily.
One such diet is the Keto craze diet, and it is considered one of the most effective diets for maintaining and losing weight.
This diet consists of multiple advantages, and it is said that it can easily ward off certain diseases. The Keto diet was brought into consideration in 1920, which was first accessed to cure childhood epilepsy.
After seeing the efficacy and the success rate of this diet, people are still consuming the keto diet, and around 40% of people have experienced fewer seizures until then. And for the normal population of people, this is a great method for losing that weight and going down one notch on their belt.
Keto craze diet Explained
What is Keto Diet?
The keto craze diet is an amalgamation of low-carb, high fat, and average protein diet, which assists in fat burning. This consists of multiple advantages for health, losing weight, and performance.
At the same time, intaking low carbohydrates and consuming average protein will assist in elevating the consumption of fat. The consumption of carb reduction pushes the body into a metabolic zone known as ketosis.
The carb is an essential part of attaining energy in the human body. If in any situation, a person is not intaking proper carbs, the body transforms the fat into ketones. The ketones get transformed into the major source for generating energy for the muscles, heart, and various parts of the body.
A Keto craze diet also means restricted fasting for the body. Full fasting or a zone of starvation will eventually cause the body to lose the income of energy.
Therefore, it will disintegrate the mass of lean muscles to provide energy. With this diet, ketones are the energy provider. This keto craze diet helps us in preserving the mass of the lean muscles.
What to eat on a keto craze diet? / List of Keto Foods
Now that we know that we are supposed to consume fewer carbs in a keto craze diet, this fact does not make food selection any easier. Choosing the accurate food for your keto craze diet can be quite a daunting task.
So, if you are a beginner and is confused about what to eat, here is the list of Keto craze diet foods you must and you must avoid while following a keto craze diet:
- Low-Carb Vegetables
Low-carb vegetables are the first that comes on the top for a perfect keto craze diet. The vegetables with no starch are the ones that comprise less amount of calories and carbs. Still, it is extremely high in multiple nutrients, incorporating Vitamin C and multiple other minerals.
They also consist of antioxidants that assist in protecting against cell-destroying radicals. You must set your eyes on the non-starchy vegetables that consist of not more than 8g of total carbs. Vegetables like cauliflower, green beans, broccoli, bell peppers, zucchini, and others fit into this category.
Cheese comprises no carbohydrates and is high in fat, which makes it an ideal category for the keto craze diet. It is also affluent in protein and calcium.
If you consume a single ounce of cheese, you will attain around 31% of the everyday value of saturated fat. So, if you are tense about getting heart ailments, you must consider servings while consuming cheese.
Consuming fish will make you affluent in Vitamin B, selenium, and potassium and it must be on your list for your keto craze diet plan. Fish is also known to be protein affluent and free from carbs. The various types of fish like tuna, salmon, and other fatty fishes comprise great omega-3 fatty acids, known to reduce blood sugar and elevate insulin sensitivity.
If you consume fish regularly, there will be a reduced risk of chronic diseases, thus improving your mental health.
The keto craze diet includes your heart health care too and hence you must select beneficial food for your cardiac health like avocados, which comprises affluent monounsaturated fat and potassium.
If you consume half avocado, you will attain 9f of all carbohydrates and 7g of fiber if you shift the animal fats for plant fats such as avocados which can assist in improving the levels of cholesterol.
Eggs are very protein, have Vitamin B, minerals, and antioxidants. If you consume two pieces of egg in your keto craze diet plan, you will attain no carbohydrates and 12g of protein. It is portrayed that eggs trigger the hormones that can elevate the feeling of fullness and maintain the stability of the sugar levels.
They also consist of zeaxanthin and several other antioxidants, which will assist in protecting eye health.
- Dark Chocolate
Normal chocolates consist of a large amount of added sugar. You must check the dark chocolate and cocoa powder label as carbs rely upon how much you intake. Cocoa has been referred to as a superfruit due to its richness in antioxidants.
Dark chocolate comprises flavanols, which assist in decreasing the risk of heart ailments by lowering down blood pressure and maintaining the health of the arteries.
There are multiple other foods that you can consume in the keto craze diet, like:
- Sugarless Coffee and tea
- Healthy Oils, Nuts, and Seeds
- Simple Greek Yogurt
Food to Avoid
Here is the list of foods that you must straightway ignore if you are on a serious keto craze diet mode:
Grains like pasta, bread, cereal, and other such things are very rich in carbohydrates. For these items, you must find various alternatives to consume, like spiralized veggies or shirataki noodles. These are the healthier options for the keto craze diet and also comprise of the lower amount of carb.
It would help if you completely ignored cereals and bread in your breakfast, consisting of too many carbohydrates.
- Starch Veggies
Starch-containing vegetables like corn, potatoes, beans, etc., are rich in digestible carbohydrates compared to fiber, and these should be consumed within a limit in the keto craze diet. With this, you must also put restrictions upon the affluent sugar fruits, as they might elevate your blood sugar faster than fruits like berries and comprise more carbohydrates.
You must put a limitation on juices if you are following a keto craze diet. Because be it a natural fruit juice or not, it will be rich in quick digesting carbs, increasing your blood sugar, which is why you must stick to water.
- Sweetened curd or yogurt
It is very necessary to limit the added sugars, so you should stick to plain yogurt only. The sweetened yogurt will provide you with added sugars and will spike your sugar.
- Any form of sugar
You must positively ignore all the forms of sugar like honey, syrups, or anything affluent in carbohydrates and have fewer nutrients.
- Chips and packed food
Chips and packed food like grain rely on snack food, and others should completely be avoided as they comprise a higher amount of carbohydrate and are low in fiber.
Advantages of Keto Craze Diet
Here are some of the benefits that will make you sure you must start following the keto craze diet. Let’s jump right into the advantages that we will receive through the keto craze diet.
- Alzheimer’s disease
According to researchers, it is stated that keto craze diet is very suitable for Alzheimer’s patients. When the patients consume a keto craze diet, their psychological functions will start to improve on their own. In this, there is something to do with enhancing mitochondrial attributes by offering fresh brain fuel.
So, if you have Alzheimer’s disease, then following a keto diet can be more than beneficial for you.
- Multiple Sclerosis
The research was initiated in 2016, in which the people suffering from Multiple Sclerosis were asked to follow a keto craze diet. After around six to seven months, it was observed that the patients experienced an enhanced quality of life, and there were great improvements in the physical and mental conditions of the patients.
The doctors and experts are trying to connect MS and keto, but they still require a larger size of samples and some more research. Still, the studies done till now show that the keto craze diet can be very advantageous for an MS patient.
- Parkinson’s Disease
One of the primary functions of Parkinson’s disease is the unwanted collection of a protein which is called alpha-synuclein. Now, the researchers and experts are looking into this topic: if a keto craze diet will revive the disintegration of these proteins by decreasing the number of alpha-synuclein in the brain.
Some experts have claimed that the keto craze diet assists the patients, and some are continuing their research.
- Heart Diseases
Now, this point might sound a little perplexing, and several questions will arise as a diet that is so heavily dependent upon meat and fat is automatically thought to elevate blood cholesterol levels and lead to the cause of heart problems. But multiple proofs state this might not be the case at all.
What the truth is, the keto craze diet will assist in improving the triglyceride, the HDL, and the LDL levels too. A review published in 2017 reflected upon the evidence presented about the keto craze diet and heart health and found out that this diet might be connected with some enhancement in the heart health risk factors.
You must keep this fact in mind, that the experts have not provided any sure evidence about this and have claimed that the effects might not last for long, which is why more research is still required.
The research that took place states that the keto diet might consist of anti-tumor impacts. This is because it decreases the total consumption of calories for the growth of the tumor.
In animal research, it was stated that a keto diet was said to be successful in decreasing the growth of tumors, brain cancer, colon cancer, and others. Although, more research is still required on these statements.
- Type 2 Diabetes
This area has been discussed and studied deeply with the keto diet, the lowest carb you can attain. The research has to be examined in very little sample sizes. The proof has stated that a less carb diet like the keto diet might improve insulin sensitivity by around 70 percent.
According to a fact present in a review of 2017, it is found that a keto diet was connected with proper glucose control and a decrease in medication utilization. Although, the researchers have said that more research is required in this area for more robust evidence.
Cons of Keto Diet
- Keto Flu
If your body does not have the habit of getting used to ketones regularly, in this case, when you shift to the keto diet, you might not feel well. The keto diet also leads to the cause of brain fog, nausea, and fatigue by influencing the electrolyte balance.
The people who follow the keto diet also complain about the bad breath, smelling sweat, and urine as an outcome of the outgrowth of fat metabolism trickling down. Fortunately, this effect will last for a while.
None of us would like to feel constipated most of the time, but unfortunately, if you are not too concerned about selecting your diet while following the keto diet, it can become a constant concern.
A study of around ten years reflected upon the impacts of the keto diet on 65 percent of young kids is the digestive enemy. But, the point to be noted here is going keto will not provide you with a lifetime of bowel issues.
Now that you have eliminated the whole grains and the fruits for the keto diet, you should look for affluent fiber vegetables for your benefit.
It will help if you believe that you might be low on salt by relying on the diet. When you are consuming low carb, and the insulin is not being eliminated, the kidney attains a low amount of sodium and potassium and eliminates more of them as waste.
This will make you feel dizzy and sometimes weak. Instead of choosing more processed food, you can season your intake with some sea salt for the sodium.
- Disordered Eating
With all the limiting eating ways, the ketogenic diet can seriously mess up your connection with food. Extra limiting or eliminating complete food groups from your diet has the actual capability to promote mental disorders and an unwanted compulsion with what to consume.
- Vitamin C
We attain most of the Vitamin C from a good collection of fruits, so if you eliminate all of that from your diet, you have to make sure that you consume vegetables to compensate. You can consume extra broccoli, cauliflower, and other vegetables like this to ensure that you are getting all the essential vitamins.
Ketogenic Diet Meal Plan
Here is the keto diet plan that you can follow seven days a week. We know all about what food items are involved in a keto diet plan, but it is very compulsory to keep a proper plan so that you have a good routine for consuming your diet:
- During breakfast, you can consume vegetable and boiled eggs with tomatoes,
- In your morning snack, you can playfully consume a handful of nuts and seeds.
- During lunch, chicken coleslaw with olive oil, cheese, and a small quantity of salad on the side can be your intake.
- In your evening intake, you can consume keto sushi bites or cheese.
- During dinner, you can include salmon with butter-cooked asparagus in your consumption.
- In breakfast, you can include egg, tomato, spinach omelet, and basil
- During your morning snack, you can eat olives or one or two hard-boiled eggs
- In lunch, your intake can be almond milk, spinach, cocoa powder, peanut butter, and sliced strawberries on the side.
- You can consume around 90 percent dark chocolate or celery with salsa and guacamole in your evening snack.
- During dinner, you can consume cheese shell tacos with salsa sauce
- During breakfast, you can consume nut milk chia pudding garnished with coconut and blackberries.
- In your morning snack, you can consume small servings of your leftover meals.
- During lunch, avocado shrimp salad can be your intake.
- In the evening, you can eat keto-friendly snack bars.
- For dinner, you can consume chops of pork along with Parmesan cheese, salad, and maybe broccoli.
- You can consume an omelet with avocado, peppers, salsa, spices, and onion during breakfast.
- In the morning snack, you can consume Greek yogurt along with the cocoa powder.
- For lunch, you can ideally consume some nuts and celery sticks with salsa and guacamole.
- You can consume olives in your evening snack.
- At dinner, your consumption can be stuffed chicken with pasta and cream cheese and fried zucchini on the side.
- You can consume Greek or whole milk yogurt with zero sugar and peanut butter, cocoa powder, and berries during breakfast.
- During your morning snack, you can consume boiled eggs.
- During lunch, you can consume ground beef tacos wrapped with lettuce along with chopped bell peppers.
- In the evening snack, you can nosh upon a healthy keto bar.
- At dinner, you can intake mixed vegetables with loaded cauliflower
- For breakfast, you can consume pancakes with cream cheese and blueberries and also a side of roasted mushrooms.
- You can consume nuts or seeds as your morning snacks.
- At lunch, you can consume zucchini and beet noodle salad.
- In your evening snack, you can consume strawberries and plain cottage cheese.
- In dinner, your intake can be cooked in coconut oil white fish along with toasted pine nuts and kale.
- For breakfast, you can consume roasted eggs with mushrooms on the side.
- You can nosh upon celery in your morning snacks.
- For lunch, your intake can be broccoli and low-carb sesame chicken.
- In your evening snack, you can consume nuts and seeds as your evening snack.
- During dinner, you can consume Spaghetti mixed with Bolognese.
You will have to keep trying new plans in your diet if you wish to stay healthy and attain the expected outcome. Not just the food, but the combination and the timing of food consumption are also vital for your health.
- Can people lose muscle while on a keto diet?
Ans- There is always a probability of losing some muscle in any diet. Although, proper consumption of protein and ideal ketone levels will assist you in minimizing the loss of muscles, especially if you are lifting weights.
- Can people who are following the keto craze diet ever consume carbs again?
Ans- Yes, they can consume carbs after the starting 2 – 3 months of your diet. Just make sure to get back to the diet immediately after that.
In today’s time, most people focus on losing weight to attain their dream body. This beginner’s guide for the keto craze diet is one of the best. Through this, you can take all the insights into the keto craze diet.
It clearly explains the keto craze diet, its advantages, and disadvantages, what foods to consume and what not to consume. Here a diet plan is also mentioned, which will make your confusion clearer.
So, if you wish to lose weight, then the keto craze diet is the ideal one for you. This low-carb diet should be done with all the efforts you wish to gain good results.