Keto diet is nowadays seen everywhere whether print, electronic or social media. What is Keto diet and how it helps to reduce weight? What can be its pros and cons and is that diet beneficial for a mother to adapt to? These are a few queries which may arise in ones’ mind naturally after reading and hearing so much about keto diet. We need to analyze the research data available to conclude the diet.
What is Keto diet?
Keto diet is the short form of “ketogenic diet“, which actually refers to a natural body process of Ketosis which involves burning fats for energy instead of getting them from carbohydrates. Human body functionality, on energy which is usually obtained from burning carbohydrates, but in a ketogenic or keto diet, the body is compelled to take that energy from the stored body fats which are stored as glycogen.
Keto diet works by making your body “think” like its starving, by reducing the carbohydrate intake. As a result, the body responds by utilizing its stored fat for routine energy requirements. This process results in a reduction of weight as the body starts shedding its stored fat in the form of energy, the method also results in loss of water as glycogen is stored along with a water percentage.
Keto Diet and Mothers:
Mothers are very cautious regarding their diet and they should, as it directly affects their child’s health. Most of the mothers gain weight after pregnancy and during breastfeeding cycle as they tend to consume the diet which they think is beneficial to their child. As this is usually done without proper monitoring and plan, so it often results in the addition of extra weight to the body. Feeding mothers are in need of a unique diet plan which should be monitored and adjusted as per the child requirement and mother’s dietary intake.
Some research data is available which supports the safety of keto diet for breastfeeding mothers, but still, the food should be started and continued under supervision and guidance of a nutritionist. Nonfeeding mothers can, however, use the diet plan in a method of reducing carbohydrates in a step by step manner instead of an abrupt change.
Keto diet is based on a reduction of carbohydrates and replacing them with items high in fats. A typical suggested ratio being 10% from carbs, 20% proteins and 70% fat calories.
A typical keto diet contains:
- Vegetables (low carbohydrate)
- Fruits (low carbohydrate typically berries)
- Meat or Seafood (in moderate quantity)
- Beverages (Non-sugar)
- Dairy fat (low carbohydrate)
- Healthy Fats (low carbohydrate)
The foods to avoid during keto diet plan include:
- Vegetables with high carbohydrates
- Milk and low fat dairy products
- Fruits with high carbohydrates
- Juices and beer
- Processed food including vegetable oils and carbohydrates
- Artificial sugars and honey
Important Things to Remember:
Most important for persons following a keto diet and especially mothers is hydration. Drink water as much as possible. This will not only help you keep active but also makes sure that there is enough milk for your child during each of the feeding cycles. Besides being well hydrated, it is equally important to include some exercise in your daily routine. Green vegetables and an adequate amount of minerals and salts are also necessary for keeping the things going well.
Keto Flu and Related Symptoms:
There are a few symptoms which indicate that the body is going through a ketogenic process, they are:
- Increased urination frequency
- Signs of fatigue along with shortness of breath
- Bad breath
- You don’t feel hungry so often
- Elevated concentration and energy levels
A ketogenic diet is usually followed by a condition known as “keto flu” which indicates symptoms such as dizziness, tiredness, stomach pains and shortness of breath, very similar to flu. They are observed within a week of starting keto diet plan and considered as a healthy body behavior to the diet changes.
Keto diet can be an effective way to reduce weight, but it’s equally important to monitor its effects as you proceed with it. You need to keep in touch with you dietician while you are following this plan and report anything which may cause you or your child any difficulty. Feeding mothers need to be extra cautious whereas nonfeeding mothers can use this diet plan with proper planning of their daily intake calorie requirements. Getting on and off keto diet are both very difficult as you need to become adapt to the changes occurring in the daily intake of calories. The best way is to slowly take the process on or off so that there is a gradual transition and your body doesn’t undergo any condition of shock due to abrupt changes. This also makes sure that your body doesn’t again get on the weight after you get off the diet. Cyclic ketogenic diet is one of the suggested ways to achieve desired results.