The keto diet has gained significant popularity in recent years, with many individuals adopting it to support weight management, improve overall health and enhance energy levels. Simply put, it is a low-carb, high-fat diet that helps the body burn fat for energy instead of carbohydrates.
In this guide, we will cover everything you need to know about the keto diet plan.
What is the purpose of a keto diet?
The main purpose of a keto food plan is to change the way your body gets energy. Normally, your body uses sugar (from carbs) for energy. But when you eat fewer carbs, your body burns fat for fuel. This state is called "ketosis."
Other purposes of a keto diet include:
- Weight loss
- Better blood sugar control
- Higher energy levels
- Improved mental focus
- Helping with some health problems like epilepsy
What are the benefits of keto diet?
Many people enjoy different keto diet benefits, such as:
- Weight management: Burning fat for energy helps you lose extra body fat faster.
- Reduced hunger: Eating more fats and proteins keeps you feeling full for longer.
- Better blood sugar control: Helpful for people with type 2 diabetes or insulin resistance.
- More energy: Without sugar highs and crashes, energy levels stay steady.
- Improved brain function: Some people find they can think more clearly on a keto diet.
- Lower triglycerides: Keto can help improve your heart health by reducing bad fats in the blood.
Keto diet side effects
While it has many benefits, there can also be keto diet side effects, especially in the beginning. This is called the "keto flu."
Common side effects include:
- Headaches
- Feeling tired or weak
- Dizzyness
- Nausea
- Irritability
- Trouble sleeping
- Constipation
Foods to include in your keto menu plan
When planning your meals, choose foods that are low in carbs but high in healthy fats and proteins.
Keto food diet list:
- Meat: Beef, chicken, turkey, lamb
- Fish: Salmon, sardines, tuna, mackerel
- Eggs
- Healthy oils: Olive oil, coconut oil, avocado oil
- Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
- Low-carb vegetables: Spinach, kale, broccoli, cauliflower, courgettes
- Full-fat dairy: Cheese, yoghurt, cream, butter
- Avocados
What food should you avoid during a keto diet plan?
To stay in ketosis, you must avoid foods high in carbs.
Foods to avoid:
- Bread, pasta, rice and cereals
- Sugary foods: Cakes, sweets, ice cream, chocolates
- Fruits high in sugar: Bananas, apples, grapes, mangoes
- Root vegetables: Potatoes, carrots, parsnips
- Processed foods: Crisps, fast food, ready meals
- Soft drinks and fruit juices
- Beer and sweet alcoholic drinks
How to create a keto diet menu plan
Creating a keto meal plan is simple once you know what foods to include and avoid.
Steps to make your plan:
- Pick your proteins: Choose meats, fish or eggs for your meals.
- Add healthy fats: Cook with oils or add avocados, nuts and seeds.
- Choose low-carb veggies: Fill half your plate with leafy greens and colourful low-carb vegetables.
- Plan for snacks: Keep nuts, cheese or boiled eggs handy.
- Stay hydrated: Drink a lot of water, herbal teas and sometimes coffee.
- Track your carbs: Use a food diary to make sure you are staying under your carb goal.
Tips for following a keto diet
The following are some helpful keto diet tips:
- Plan your meals: It's easier to stick to keto when you have meals ready.
- Meal prep: Cook in bulk to save time and avoid reaching for carb-heavy foods.
- Read labels: Carbs can hide in sauces, dressings and packaged foods.
- Stay hydrated: Drink water to avoid dehydration.
- Add extra salt: Your body loses salt on keto, so it's good to add a bit more to your food.
- Be patient: It can take a few days or weeks to see big changes.
Following these tips for starting keto will help you diet more safely and easily.
FAQs
- How long does it take to enter ketosis?
It usually takes 2 to 4 days of eating less than 50g of carbs a day.
- Can I eat fruit on keto?
You can eat small amounts of low-carb fruits like berries.
- Do I have to count calories?
Not always. Focusing on eating keto foods and staying full, you often eat fewer calories naturally.
- Can vegetarians do keto?
Yes, focus on ketogenic diet foods like dairy, nuts, seeds and low-carb vegetables.
- Is keto safe long-term?
For many people, yes, but it's a good idea to check with your doctor, especially if you have health problems.
Conclusion
The keto diet is a good way to change your body's energy system and manage your weight. By focusing on low-carb, high-fat foods and following a smart meal plan, you can enjoy the many benefits of this lifestyle. When starting a new diet or making big health changes, reviewing your health insurance policy is a good idea. Having health insurance for family ensures you and your loved ones are protected against unexpected medical expenses and gives you access to essential wellness services. Many modern health plans now include coverage for diet consultations, preventive care, regular health check-ups and sometimes even support for lifestyle or weight management programs.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.