keto diet

Carbohydrates are a vital source of energy for the body, but consuming too many carbohydrates can have negative effects. The keto diet may be a better meal plan as high-carb diets have been associated with negative health outcomes. Consuming too many carbohydrates can cause a spike in insulin levels, leading to insulin resistance and inflammation in the body. This can in turn increase the risk of developing chronic diseases. However, the keto diet is a low-carb approach that has been seen to have a lot of benefits. Nevertheless, a variety of whole unprocessed foods are still recommended for maintaining optimal health.

What is ketosis (the keto diet)?

Ketosis is a metabolic state that occurs when the body burns stored fat for fuel instead of glucose from carbohydrates. To enter ketosis, you typically need to restrict your carbohydrate intake to less than 50 grammes per day. The diet has gained popularity in recent years due to its potential benefits for weight loss and blood sugar control. However, it is essential to note that the diet may not be suitable for everyone. It is important to ensure that you are consuming adequate amounts of protein and other nutrients while following the diet.

Benefits of the Keto Diet

The benefits of the keto diet are numerous and they are;

1. Weight loss 

One of the most significant benefits of following a keto diet is weight loss. When you limit your carbohydrate intake, your body enters a state of ketosis. This means that it starts burning fat for energy instead of glucose. This can result in significant weight loss as your body taps into its fat stores for energy.

2. Regulate blood sugar level

In addition to weight loss, this diet can also help with regulating blood sugar levels. By consuming fewer carbohydrates, your body produces less insulin. This singular act helps control your blood sugar levels and reduces the risk of diabetes. For people who already have diabetes, the diet can help improve blood sugar control and reduce the need for insulin. If you want to know more about fruits with low sugar, click here.

3. Improved brain function

Another benefit is improved brain function. The brain can use glucose or ketones as an energy source. Now, when you’re in ketosis, your body produces ketones that can be used by the brain for energy. Studies by the National Library of Medicine have shown that it may improve cognitive function and reduce symptoms of neurological disorders. This may include Alzheimer’s disease and Parkinson’s disease.

4. Reduce inflammation in the body 

It has also been shown to reduce inflammation in the body. This will be beneficial for people with inflammatory conditions such as arthritis. Inflammation is a natural immune response, but it can contribute to the development of many chronic diseases when it becomes chronic. The keto diet can improve overall health and lower the risk of developing chronic diseases by reducing inflammation.

keto diet

5. Reduce the risk of heart disease 

Finally, it helps reduce the risk of heart disease by reducing carbohydrate intake. In addition to improving your heart function, it lowers your HDL cholesterol levels. A study by Medical News Today has even shown that it can lead to a reduction in LDL cholesterol. This has often been referred to as “bad” cholesterol.

In conclusion, the benefits of ketosis are numerous and significant. While it’s important to talk to your doctor before starting any new diet, many people have found that it is an effective way to lose weight, improve blood sugar control, boost brain function, reduce inflammation, and lower the risk of heart disease.

Best Practices while on a Keto Diet

Here are some best practices to follow while on a keto diet:

  • Monitor your carb intake: The most important aspect is to limit your carb intake. 
  • Focus on healthy fats: It’s important to consume healthy fats like avocados, nuts, seeds, and coconut oil. Avoid trans fats and processed foods.
  • Eat moderate amounts of protein: Consuming too much protein can hinder ketosis, so it’s important to eat moderate amounts of protein. Good sources of protein include eggs, meat, and fish.
  • Stay hydrated: Drinking plenty of water is essential, as it can help you avoid dehydration and constipation.
  • Plan your meals ahead of time: Planning your meals ahead of time can help you stick to your diet and stay on track.

Fruits to Take During Ketosis

During ketosis, it’s important to choose low-carb fruits that won’t kick you out of ketosis. Here are some fruits you can include in your diet while on a ketogenic diet:

  • Avocado – This is a keto-friendly fruit that is high in healthy fats and low in carbs.
  • Berries – Blackberries, raspberries, and strawberries are all low in carbs and high in fibre, making them great options for those following a ketogenic diet.
  • Coconut – Coconut is an excellent source of healthy fats and fibre and can be eaten fresh, dried, or in the form of coconut milk or oil.
  • Tomatoes – While technically a fruit, tomatoes are low in carbs and can be used in many keto-friendly dishes, such as salads or sauces.

Conclusion Keto Diet

In conclusion, a ketogenic diet can be a powerful tool for weight loss and improving overall health. It involves limiting your carbohydrate intake and consuming healthy fats and moderate amounts of protein. When it comes to fruit, it’s important to choose low-carb options like berries, avocados, and tomatoes to stay in a state of ketosis. 

You can find these fruits at our shop, Fruit Garden, and to get started, simply send us a direct message on Instagram. We have organic fruits, and all you have to do to get started on your keto diet is choose the fruits listed above. You can enjoy the benefits of a ketogenic diet while also incorporating nutrient-rich fruits into your meals with a little planning and effort.

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  1. […] is rich in fibre, low in fat, and with limited simple sugars can help manage blood sugar levels. Ketosis is one of the healthy diet options out there and you can learn more by checking out the article on our […]

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