Home Uncategorized Everything you need to know about healthy low carb diet 2020

Everything you need to know about healthy low carb diet 2020


Everyone is crazy about the low carb diet. But did you know what a low carb diet or keto diet is? In this article, we will discuss what is a low carb diet or keto diet and some pros and cons of the keto diet.

It’s already clear that doing any diet including a keto diet with some medical problem and without any nutritionist or doctor consideration, can be a big problem for you in the future.

This is a piece of advice from me. Please don’t perform this diet if you already have any medical problems. And before doing this diet please take advice from your doctor or nutritionist

So without wasting any time, let’s start.

Let’s find out

  1. What is the keto diet?
  2. How can you get into ketosis?  
  3. Benefits of the keto diet. 
  4. Side effects of the keto diet. 
  5. Conclusion
  6. Frequently asked questions.

What is the keto diet or low carb diet

As the name suggests. In a low carb diet, you have to consume low carbs, approx 5% of your daily calorie intake. Instead of carbohydrates, you have to consume only fat and protein as your major nutrients.

This shifting of energy source from carbs to fat puts you in a metabolic state. This metabolic state is called ketosis. In the ketosis, your brain doesn’t work on glucose energy which is produced from carbs.

Instead of this, your brain works on the alternative energy source produced by the liver. This alternate energy produced by the liver is called ketones. Keto diet not only helps you in fat loss, but it also helps you to prevent from cancer diseases, diabetes, and Alzheimer’s disease.

How can you get into ketosis

As mentioned above, in keto diet you have to decrease your carb intake as low as 5% of your daily calorie intake. With reducing carbs intake, you have to increase your protein intake by 55% and fat intake by 45%.

Since carbohydrates are the primary fuel of our body. Shifting primary fuel from carbs to fat makes your body dizzy and weak for some days. You may feel a headache for some days. After 4-5 days your body may adjust to this change.

And when this happens your body uses fat molecules to produce ketones in your liver. These ketones molecules now act as the primary source of energy for your brain and body. It is just an obvious thing that when you consume a low level of carbohydrates, your body may suffer from a massive reduction of insulin levels and blood sugars. 

Till now we successfully learned what a low carb diet is and how you can get into ketosis. Now it turns to read the benefits and side effects of a low carb diet.

Benefits of low carb diet

May helps you in brain injury

Many studies based on animals, conclude that a low carb diet may help you to recover brain injuries like concussions, etc. However, this study is only based on animals, not on humans.

Reduce heart diseases

Another study concludes that the low carb diet may help you to lower your LDL cholesterol level or bad cholesterol level blood pressure, and blood sugar levels. Also, a low carb diet helps you to increase your HDL cholesterol level or good cholesterol level.

May protect you from Parkinson disease

Another study concludes that the low carb diet may help you to prevent Parkinson’s disease symptoms.

Promote better moods

A low carb diet makes your blood sugar level stable and reduces the fluctuations of blood sugar levels. These fewer fluctuations of blood sugar level make your mood level good.

That’s why people on a low carb diet report a good mood.

May helps you to reduce blood pressure levels

A low carb diet makes your blood pressure stable and reduces blood pressure levels. Also, it prevents you from various types of heart diseases like heart attack and heart blockage.

Reduce the risk of diabetes

Numbers of studies conclude that a low carb reduces blood sugar levels in your body, this lowering of blood sugar levels reduces the risk of diabetes and heart diseases too. However, if you are already suffering from diabetes then please talk to your doctor before doing this low carb diet.

Reduce the growth of cancerous cells

Many studies also conclude that the keto diet helps you to reduce the growth of cancerous cells in your body. This is may because the calorie deficit diet lowers the cell division rate. That’s why in many hospitals doctors advise doing a keto diet in the first stage of cancer.

Helps you to get rid of the acnes

The Keto diet helps you to reduce insulin levels in your body. And this lower sugar level helps you to get rid of acne.

Improving energy levels

Studies conclude that keto diet causes less fluctuation in blood sugar levels and insulin levels. This fluctuation improves your energy levels. And that’s the reason why many people report being active in the keto diet.

Till now we successfully learned what is the keto diet and what are the benefits of the keto diet.  Now it’s time to read side effects of a keto diet.

Side effects of a keto diet

Eating unhealthy fats

The biggest side effect of the keto diet is that many people can’t understand the rules of the keto diet. In keto diet, people usually start to take unhealthy fats. 

These unhealthy fats cause heart problems and increase cholesterol levels. Also, these unhealthy fats may cause weight gain.

Not for longer days

Our body is naturally designed to work on energy sources that are obtained from carbohydrates. Shifting of this energy source from carbs to fat makes your body fatigue and tired. 

And the biggest problem of the keto diet is that you can’t continue a keto diet for several months.

Impact your social life

The biggest side effect of this diet is that it impacts your social life.  You have to spend months in your house, you can’t join any social gatherings, any social parties. And you can’t eat anything out there.

And these changes will leave a big impact on your social life.

Micronutrients problem

Since in keto diet you have to restrict some foods especially carbs containing foods. These restrictions of some foods may cause some micronutrient deficiency.  In this case, I will advise you to consume micronutrients like vitamins and minerals from the external source or supplements.

Ketoacidosis problems

First of all, you have to know that ketones molecules are acidic. Excess formation of ketones molecules in your body makes your blood acidic. 

And acidic blood may originate new problems.  The doctor advised diabetic patients to stay away from this diet. It is because diabetic patients are already in danger of this problem if they don’t get enough external insulin.

Infrequent urination, vomiting, and nausea is the sign of ketoacidosis.  That’s why doctors advise diabetic patients to check their blood sugar levels daily.

In this case, you experience extremely low blood sugar levels. Then it’s time to stop this diet and take some carbs foods.


To sum it up, keto diet is a safe way to lose weight

Many people shift towards this diet because of its potential to lose fat safely with some necessary supplements.

We all know every diet has its different capabilities and features, and who knows sooner or later, additional variety will be added to this list.

If you have anything you’d like to add to this article of a keto diet, then please let us know in the comments section below.

I hope that you gained additional knowledge by reading this article.

Frequently asked questions

1. How many carbs in the low carb diet

You are allowed to eat only 5% of complex carbohydrates or fibers of your daily calorie limit. These fibers will help you to maintain your digestion level in a good state

2. Can I eat fried food on a low carb diet

As mentioned above, you can’t eat any fried food in a low carb diet. It is because fried food contains bad fat or unsaturated fat which may cause cholesterol problems, blood sugar level problems, blood pressure level.
Even fries may cause weight gain

3. Can I eat oats on a low carb diet? 

The answer to this question depended on the quantity of oats that you want to eat.
Oats contain fibers or complex carbohydrates which is good for your digestion levels. However, if you eat an excess amount of oats then it will cause a shift of energy source from fat to carbohydrates back

4. Is a low carb diet healthy?

The answer to this question depends upon how you follow this low carb diet.
If you have any past medical problems then keto diet may not be healthy for you. 
But if you are already medically fit then keto diet is considered to be safe for you. 
For the best answer please take advice from your doctor or nutritionist before doing any such diet.



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