The Keto diet is a low-carb, moderate-protein, and high-fat diet. In a Ketogenic diet, you cut all the consumption of carbs to a minimal amount and increase your fat consumption so that your body can burn fats instead of sugar from carbohydrates. 

The Keto diet depends on ketones, a fuel the liver produces from stored fats. 

• The keto diet uses ketones for efficient brain energy.
• Ketosis improves mitochondrial function, powering cells.
• Keto mimics how our ancestors survived during food shortages.
• Ketosis may slow cancer cell growth by cutting off glucose.
• Keto lowers inflammation, helping conditions like arthritis.
• The keto diet may reduce migraine frequency and intensity.
• Keto may improve hormonal balance and fertility, especially in women with PCOS

Low carbohydrates and a high-fat diet will bring multiple health benefits to women’s health when done correctly. 

But the keto diet also has some potential health risks you need to know before making a keto diet plan. 

Keto diet’s biggest flex is it helps the body to get rid of excess abdominal fat and calories accumulated for years. 

When your body goes into ketosis, now instead of carbs, it uses fats for energy, and it helps reduce extra pounds on your waist, abdomen, and thighs. 

Do you have some memory issues or issues of a less focused and easily distracted mind? 

Once you are on keto, your brain uses healthy fats to generate new brain tissues. Ketones are a great fuel source for your brain, reducing inflammation and increasing cognitive function.

 It may help you deal with anxiety and depression as well. 

Ketones have also been proved to be very effective in treating neurological diseases such as Alzheimer’s and Parkinson’s. 

For people with diabetes, high blood sugar, and insulin resistance problems, ketosis will greatly benefit your life. The low carbohydrate diet has been shown to help lower blood sugar and insulin levels. 

The keto diet also helps stabilize your rapid mood swings and irritability, mostly due to the sugar imbalance in the blood. 

The ketones provide a sustained fuel for energy to the brain and body for better function and mood. 

Hypertension is one of the major causes of heart failure and heart attack. A low-carb keto diet provides another sustained benefit of improvement in blood pressure levels. 

After switching to a ketogenic diet, your liver or kidney’s existing problem will worsen because there will be less glucose and more fat to metabolize. 

 On a keto diet, you will eat less fibrous food, like grains and legumes, which may cause the problem of constipation. 

In keto, fat is used for fuel and energy, but if you have some metabolic condition, it may cause a problem. Because removing all carbohydrates from the diet may be a risk for those with type I diabetes.

Your brain is trained to get sugar from carbohydrates for proper function. A low-carb diet may cause fuzzy thinking and irritability.

Now you know all the benefits and risks of a keto diet, which are crucial to consider before starting.  

A standard Ketogenic diet is all about cutting carbohydrates from your daily food intake and using those foods which are high in fats.

 So our body can use fats as a source of energy ketones, not glucose (carbs). 

For ketosis, you need keto diet foods with healthy fat, lean protein, non-starchy carbs, and low-carb veggies with sufficient eggs and dairy. 

You can also have plenty of keto snacks and low carbs snacks…. What else do you want!!

Unsaturated fats: Eat nuts, seeds, avocado, tofu, beef fat, and olive oil.

Saturated fats: You can have palm oil, coconut, lard, butter, ghee, and cocoa butter. 

You need lean proteins such as tuna, pork, tofu, trout, poultry, catfish, mahi-mahi, salmon, sardines, and beef,

Go with low-carb veggies and non-starchy vegetables such as spinach, broccoli, kale, cauliflower, and lettuce. 

Tomato, onions, mushrooms, cabbage, cucumber, Swiss chard, Brussels sprouts, bell peppers, garlic, celery, asparagus, and summer squashes. 

Butter, plain full-fat yogurt, eggs, cheese, cottage cheese, and heavy cream- you can have them all in appropriate quantities.

The Keto diet is helpful for weight loss and overall health as well. And shedding extra fat is always beneficial.

 Here are a few tips to boost your keto diet for fat loss.

 Protein is the key to weight loss. It not only improves metabolism, but also increases muscle mass. For muscle growth, protein consumption is also crucial.

Protein keeps your stomach full for a longer time. 

So, with a protein breakfast, your hunger hormones won’t be active for quite some time. 

Sleeping enough is as important as eating healthy food for good health, but sleep doesn’t become the priority. Lack of sleep becomes the cause of weight gain and stress. 

Quality sleep for at least 8 hours a day, improves your digestion and reduces your stress hormone. 

 It is common to think that you can have dry wine on a keto diet, which is not true. Alcohol comes with calories, which might be the reason for your weight gain, but it also changes your metabolic process.

So a glass once in a while does not harm, but exceeding the optimized level may disturb your keto diet results. 

The Keto diet improves your health. Cutting carbs from your meals with moderate proteins and high-fat food helps in weight loss and controls the blood sugar level. But with some benefits come a few risks, which are equally important to consider before going for a ketogenic diet. 

Consider all the aspects, and then create your keto diet plan to see great results.