is KETO Diet Good for You.???

So, What is Keto Diet.??? The diet calls for consuming high amounts of fat, a moderate amount of protein, and a very limited amount of carbs. It’s usually broken down to 75, 20, and 5 percent of your daily calories. After you follow the diet for a few days, your body enters ketosis, which means it has started to use fat for energy. Newbies on the diet find it helpful to track whether they’re in ketosis with a urine ketone strip or a blood-prick meter, but Dr. Sunny Gupta says you’ll eventually learn what ketosis feels like and will know whether you’re in it. Keto-Friendly Foods

Here are some of the foods you may eat on keto:

• Oils (like olive oil, avocado oil, and coconut oil)

• Avocado

• Heavy cream

• Butter

• Cream cheese

• Cheese

• Coconut (unsweetened)

• Nuts (almonds, macadamia) and seeds (chia seeds, flaxseed, sunflower seeds)

• Leafy green vegetables (romaine, spinach, kale, collards)

• Non-starchy vegetables, including zucchini, asparagus, cucumber, broccoli, cauliflower, and bell peppers

• Meats (chicken, beef, pork, lamb)

• Eggs & Fish (particularly fatty fish like salmon and sardines)

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. The keto diet has many possible benefits including potential weight loss, increased energy and treating chronic illness. However, the diet can produce side effects including “keto” breath and constipation. How many carbs do I need for ketosis?

You’ll need to stay under 50 grams of carbohydrates per day to enter and stay in ketosis. That’s about three slices of bread, two bananas or 1 cup of pasta. How long does it take to get into ketosis?

If you eat between 20 and 50 grams of carbohydrates each day, it will usually take you two to four days to enter ketosis. However, the time it takes to enter this state varies based on several factors. It may take you a week or longer to get into ketosis. Factors that may influence how long it takes you to achieve this state include your:

• Age.

• Carbohydrate, fat and protein intake.

• Physical activity level.

• Metabolism.

• Sleep health & Stress Level

What are the benefits of ketosis?

Research has shown that ketosis may have several health benefits. One of the biggest benefits of ketosis may be weight loss. The process can help you feel less hungry, which may lead to eating less food. It can help you lose belly fat (visceral fat) while maintaining a lean mass. Other possible benefits of ketosis include treating and managing diseases such as: - Epilepsy - Type 2 Diabetes - Heart Disease - Metabolic Syndrom Ketosis has also been shown to increase your focus and energy. The keto diet delivers your body’s energy needs in a way that reduces inflammation. Research suggests your brain works more efficiently on ketones than on glucose. What are the side effects of ketosis?

-Constipation. -Bad breath (“keto” breath).

-Insomnia.

-Dehydration.

-Low bone density (osteopenia) and bone fractures.

-High cholesterol (hyperlipidemia).

-Kidney stones. Keto isn’t for everyone and some people feel that the potential side effects just aren’t worth it. So, what are they and why do they happen? Here’s what you need to know. 1) Brace yourself for the “keto flu" 2) Your mood can fluctuate 3) Initial weight loss might not stick 4) Constipation could be just around the corner 5) Keto breath may have you reaching for breath mints 6) Your cravings could intensify 7) You’ll need to drink a lot more water 8) Your heart disease risk factors could change Plus, the American Heart Association says that going overboard on saturated fat—which can be easy to do on a keto diet if you eat a lot of meat, butter, and cheese—can up your risk for heart problems. While you’re on the keto diet, you should have your cholesterol levels and heart health assessed by a doctor on a regular basis. Ultimately, Keto may not be for you (Mostly for Asian People)

As per Dr. Sunny Gupta, Keto Diet is not for Asian people as their genetics is differ from american and western culture people. Some side effects are worse than others, and your body simply may not be OK with going on a keto diet. If you have consistent constipation, diarrhea, or vomiting, “you may want to take on another diet as your body, in its current state, cannot handle what is happening to it" Additionally, When you leave Keto Diet and get back to your routine, you'll gain weight for sure as it's Keto diet is for temporary weight loss and not sustainable. "आप गन्ने के खेत मैं गेंहू की फसल उगाने की कोशिश कर रहे हो." -Dr. Sunny Gupta www.drsunnygupta.com