With all the rage about Keto Diet: know what it is and the essential Macros

Ketogenic diet also famously called Keto Diet is the one that has the lowest amount of carb intake, the highest amount of fat, and the amount of protein between fat and carb.

Keto diet macro

If you are doing a keto diet, then you should have this ratio of protein, carb and fat in every meal.

Fat - 70 percent

Protein - 25 percent

Carb - 5 percent

Our body gets energy from carbs, this is absolutely right. There is no energy in carbs in the body, and fat gets energy and if your body does not have fat, then by burning your muscles, your body gives you energy.

When you consume carbs, our body breaks and converts them into glucose. When you eat more carbs, some part of them is converted into body glucose and burned by some work or body activity and the rest glucose is stored as your body fat, which slowly Gradually becomes thick and starts adding on to the body fat.

Converting carb to glucose is the easiest thing for your body. You have to reduce this glucose to lose weight, and glucose is made from carb, so it means simply cutting the amount of carbs in your diet.

When you stop taking carb in the keto diet, the other way to keep your body energetic is fat.

In this case, ketones start forming in your liver and your body reaches the keto stage and your body burns the secondary energy source i.e. fat and gives you energy, because it knows that you have stopped taking carbs.

The fat stored in your body is your stored energy and in the keto stage your body will burn the same stored fat and in this way you will lose fat, weight loss and you will slowly get absorbed.

At this stage, it is super vital to consume proteins so as to make sure that the body doesn't start cutting muscles and your body doesn't get too lean.

What to eat and what NOT to eat:

In Keto Diet Plan, you have to take care of eating the most, because if you eat something wrong in between, then you can come out of ketosis. In this diet you have to eat those things which are high fat and low carb and medium protein. For example, nuts, seeds, olive oil, chicken, mutton, green vegetables, almonds, cashews, peanuts, cheese, cream, butter, walnuts, coconut oil can be consumed.

The list of food items that you CANNOT eat is longer than what can be eaten in the keto diet. You cannot eat fruits (apple, banana, pineapple, orange, grapes, etc.),lentils, gram, wheat, sugar, potatoes, bread, yogurt, milk etc. Because they contain a lot of carbohydrates.

Some Not so good affects of the Keto Diet....

1. Reducing or Cutting the intake of the whole grain will significantly reduce the fiber in your body. This can cause problems in your bowel movement . For this you need to add so much fiber in your diet, that you reach 20-25 grams of fiber.

2. By stopping the grains intake, your body will not get many minerals and vitamins, then there will be a deficiency of them in your body. Therefore, you will need to add multivitamin tablets to your diet.

3. The third thing that will be lacking is water. When the amount of carb in your body is low, then your body will not hold water, because you will know that one gram of carbohydrate holds 3 grams of water and when there is no carb in the body, then there will also be a shortage of water. So keep in mind that in such a situation, drink at least 10 glasses of water throughout the day.

Varun Dhawan, Arshad Warsi, Alia Bhatt, Arjun Kapoor, Sonakshi Sinha, etc., used the Keto diet to lose weight.