The 6 Best Things About Keto Meal Plan
Talk about losing weight or just firing up your lifestyle in a healthy way. The first thing that pops up on nearly all google searches is a keto or ketogenic diet. It is increasingly popular among all age groups for its health-improvement regimes around the globe.
Researches also show that following this diet helps type 2 diabetic people lose weight while also improving their glycemic control.
So, what exactly is a keto diet, and does it really stand up to its popularity? Let’s find out!
What Is A Keto Diet?
The keto meal plan consists of a lower quantity of carbs and higher fats and is moderately rich in proteins. A rough carb amount in such a diet is around 5-10% of the total calories ingested.
The decreased amount of carbs are replaced by fats, which account for 60-80% of the total calorie intake. The energy requirements are met by the 10-30% protein intake and the carb intake.
This diet limits the consumption of processed foods and unhealthy fats. In addition, the reduction in carbs encourages the body to utilize lipids as a primary source of energy rather than glucose. This process is called ketosis.
Ketogenic diets are seen to suppress hunger and enhance satiety. This can prove to be beneficial on your weight loss journey.
How To Maintain A Keto Diet: Keto Meal Plans
Undergoing a ketogenic shift might seem like something overwhelming at times, but this is certainly not the case. Instead, it is all about cutting carbs and adding more fats and protein intakes.
Carbs should be kept under control to maintain the ketosis stage. While some may only require 20 gms, some might benefit from a slightly higher quantity. Hence, the most effective way is to avoid carb-rich foods and follow a proper keto meal plan.
Given below are the top six benefits of adopting a keto meal plan.
- Helps In Weight Reduction And Lowers Appetite
Keto diets drive weight loss as it increases the body’s metabolism and reduces hunger. A keto meal plan comprises things that fill up the stomach and lower the hormones stimulating hunger. In addition, since the diet focuses on cutting carbs and increasing protein intake, it leads to lower calorie intake.
- Helps Eliminate Visceral Fat
There are two locations for fat storage in your body — subcutaneous fat deposits beneath your skin and visceral fat in your abdominal cavity. If visceral fat is found in excess, it leads to insulin resistance and inflammation. This is the root cause of metabolic disorders.
A Keto diet being low in fat is highly efficient at getting rid of this dangerous abdominal fat. In fact, a larger share of fat loss comes from this region while on a keto diet.
- Elevated Good HDL levels
The body’s good cholesterol or saturated fat is HDL, which stands for high-density lipoprotein. Higher levels of this good cholesterol lower your risk of heart disease.
One way to boost HDL is by eating healthy fats, and those are found in abundance in a low-carb diet. As a result, HDL rises considerably on a keto meal plan but minimally on a low-fat meal.
- Helps Treat Metabolic Syndrome
Metabolic syndrome increases your chances of developing heart diseases and diabetes.
- Obesity of the abdomen
- Blood pressure that is too high
- Rising fasting blood sugars
- Triglyceride levels are high
- Low HDL cholesterol
A low-carb keto diet is known to cure all of these symptoms, effectively treating metabolic syndrome.
- Can Reduce Certain Cancer Risks
As per experts, a keto meal plan might also help prevent or perhaps treat some cancers. In a research study, it was found to be effective and safe for supplementing treatment for people undergoing chemotherapy or radiation therapy.
This is because keto diets perish cancer cells as they make them undergo increased oxidative stress. Keto diets also lower blood sugars, lessening the insulin problems linked to certain cancers.
- Helps Relieve Symptoms Of PCOS
Excessive male hormone levels, polycystic ovaries, and ovulatory malfunction are all symptoms of PCOS. It is a hormonal condition where skin issues and rapid weight gain are some common side effects of a high-carb diet for PCOS patients.
Researches show that a keto diet has aided in improving several symptoms of PCOS like –
- Weight loss
- Hormonal imbalance
- Fasting insulin levels
- Levels of LH and FSH, which are Luteinizing hormones and Follicle-Stimulating Hormones, respectively
Hence a ketogenic diet has shown positive results for people with Polycystic Ovary Syndrome (PCOS) and Diabetes type 2.
The bottom line is that a keto meal plan has enormous health benefits, but it might feel like a daunting task when it comes to meal planning. Therefore, Soul Sante brings customized meal plans for the people of Dubai.
For instance, our healthy meal plans in Dubai have all the elements of the perfectly balanced diet you need. The goal here is to reduce your hassle in finding the ingredients, recipes, and specifications of this dietary scheme.
We believe in providing you with cautiously curated meal plans in Dubai so that you do not miss out on your diet while keeping your taste buds and health satisfied.