A keto or ketogenic diet is an extremely low-carbs diet that turns the body into a lean, mean, fat burning machine. This diet has been proven to be an effective method for weight loss, and for improving health and performance. The word ‘keto’ comes from the small fuel molecules called ‘ketones’ that the body produces, which also act as an alternative when the blood sugar is in short supply. We would recommend consulting your doctor before you start this diet though.
 
What Does Keto Mean?
 

What Does Keto Mean?

Ketones are produced in the liver from fat. They are then used as fuel throughout the body, even by the brain. You would know that the brain is a very hungry organ that consumes a lot of energy every day and that it cannot function by using fat directly. It needs glucose or ketones to provide it with the requisite energy.

The entire body switches its source of fuel supply to run on fat, when on keto diet. Due to this, the insulin levels become very low and the fat burning increases rapidly. Thus, it becomes easier to burn off all the excess fat in your body. The diet also has certain less obvious benefits such as lesser hunger pangs and a steady supply of energy, keeping you alert and well-focused.
 

What To Eat During Keto Diet!
 

What To Eat During Keto Diet!

The most important sacrifice required to reach the ketosis stage is to say goodbye to all the carbs. You will have to keenly measure and monitor your intake of carbs, which has to be lesser than 50 grams per day, ideally even lesser than 20. The fewer the intake of carbs, the more effective this diet will be. You can drink water, coffee, tea, or even a glass of wine. But make sure that they don’t have any added sugar or sweeteners. You can also take in a small amount of milk or cream, if need be.

You should avoid foods that contain sugar and starch such as bread, pasta, rice, and potatoes. These are very high on carbs.
Try this diet for 14 days and continue only if you still feel okay by the end of it. Look for keto friendly recipes for an interesting meal every day. Make a proper meal chart for yourself and adhere to it strictly.
 

Ketonic Exercises
 

Ketonic Exercises

Exercising while on this diet is also important, as it will help you lose weight faster. Mentioned below are some of the exercises that you can do while on your keto diet.

  • Aerobic Exercise: Also known as cardio exercise. Do it for around half an hour but at lower intensity, using steady-state cardio for fat burning. This is a much friendlier and healthier option for you. Don’t overdo it though as your body may not be able to cope with a lot of exertion.
  • Anaerobic Exercise: This kind of exercise is generally put in the ‘shorter bursts of energy’ category. Exercises such as weight training or high intensity interval training come under this category. Carbs are the reason why anaerobic exercises are beneficial to you though, so be very careful when you’re performing these exercises while on a keto diet.
  • Flexibility Exercises: Stretching your muscles will be helpful as it supports the joints and improves the range of motion of the muscles as well. It also increases flexibility and helps in preventing injuries caused by the shortening of the muscles during the period of diet.
  • Stability Exercises: These concentrate more on training the core. They should be able to help in improving the alignment of the body, in strengthening the muscles and in providing more controlled movement.