Keto diet is a higher-fat diet, low-carb, and moderate protein diet that helps burn fat and lose weight. People interested in a diet plan, which include low carbohydrates, will want keto food in their program. This diet also helps lose body fat and maintain blood sugar. It is a diet where consuming more calories from fat and protein doesn’t allow muscle mass as fuel.
- Feeling thirsty
- Loss of appetite
- Weight loss
- Non-stop urination
- Keto breathes, which is also known as bad breath.
There are two types of Keto diets:
Cyclical Keto Diet (CKD)
CKD a kind of diet in which one should eat the least amount of carbohydrates possible in a day. Besides, on weekends eat a large number of carbohydrates so that muscle glycogen stores fill up so that work out can continue in the coming week.
Targeted Keto Diet (TKD)
It is another type of diet where carbohydrates intake is usually after and before the workout session. This diet is essential for people who are into extensive workouts. It is for people who are uninterested in depletion workouts and doing carb loads and those who need carbohydrates to help them.
Keto Diet for Bodybuilding
A bodybuilder should firstly start a keto diet with appetite suppression. The main base of this diet plan is fats, but the protein intake should be equal as this diet is also known for suppressing appetite.
Secondly, muscle protein, bodybuilders should be careful about the intake of low-carb diet plans like this, as it protects against muscle catabolism.
Third, a fat burning plan, a keto diet will help bodybuilders burn more fat and help shed unwanted load, which will result in ideal body composition.
Fouth, keto diet controls the mass building hormones. The intake of carbohydrates is limited, which will affect and normalize the blood sugar level. In muscle building, protein hormone plays a vital role.
Advantages of Keto diet are as follows:
Fat oxidation increases because the body adapts to higher dietary intake, but fat losing and fat oxidation are two different types of process. The main aim of fat loss is calorie burn and calorie intake. There are many advantages in this diet; weight loss will improve high blood pressure level, insulin resistance, and reduces triglycerides and cholesterol.
A Keto diet is likely to prevent cancer. The ketogenic diet research is growing in the area of cancer. The Warburg effect found out that tumor cells break down glucose with rapid speed compared to typical cells. It means that starving tumor cells of glucose, cancer can be prevented and inhibit their growth.
Prevents Epilepsy Seizure
Ketogenic diets were applied clinically to prevent seizures. There are many successful cases where the diet has helped reduce seizures.
Controls Type 2 Diabetes
Keto diet is also suitable for people with diabetes as it controls the level of diabetes. The restriction of carbs has a direct effect on glucose concentrations and lowers them.
Disadvantages To Keto Diet Are As Follows:
You may have headaches, fatigue, constipation, hunger, nausea, and irritability. Keeping your body hydrated and sleeping will help. The body will automatically adapt to the change in diet in time.
Cutting down on fruit and whole-grain will lower the fiber intake, which is not suitable for gut health.
If the diet is not followed with proper guidance or incorrectly, deficiencies will occur. The diet excludes many food items and nutrients found in foods such as fruit and whole grain. It is essential to include various food items. The diet requires people to eat high-fat food items and get vitamin B, fiber, and minerals like zinc, magnesium, and iron focus on vegetables, meats, and seafood. If a person feels sick, it is best to consult a registered dietitian.
For many people, it is challenging to main a very high-fat plan. You must avoid food items that are not suitable for the diet plan like ice-cream, creamy dishes, and fruit. It is always good to keep yourself satisfied with some food groups and a limited variety of food for the diet to work.
Keto diets have many beneficial health properties and have provided a healthy lifestyle for people who have adapted to this diet. It has some disadvantages too. With the keto diet, the body of the bodybuilders bulk up, and body fats accumulate if they don’t eat clean. Be careful while monitoring electrolyte levels, eat the right amount of protein, and measure body composition and not ketones.
The keto diet will help them get muscles, the right amount, at the right time. You must follow it strictly as guided, a small mistake in the diet will add up more carb, and the diet plan will fail to do its work. Study about the pros and cons of this diet and check if it will affect your health condition. So, make up your mind for this diet and start by having a regular and strict diet.