Keto diet : benefits and cautions

Opted for a keto diet to lose weight or cure diabetes?!

Amongst various options out there, are you also one of them who have opted for a keto diet to lose weight or cure diabetes or for other health reasons? And are a bit confused about what benefits it will provide to you and what are the cautions you must take to start the keto diet?

Here are all benefits and cautions for the keto diet you must know!

A keto diet with low carb will surely help you lose weight if planned properly. For this you must know about all the benefits you will get from it and also all the cautions you must know about the same.

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The keto diet has become one of the most popular weight-loss and health-improvement regimes throughout the world. Ketosis is a well-known low-carb weight-loss method. Ketosis may make you feel less hungry in addition to helping you burn fat. It also helps to keep muscle mass in check. For all the benefits and cautions of a Ketogenic Diet read below

Keto Diet

The ketogenic or keto diet is a low-carbohydrate, high-fat eating regimen that has been used to treat various medical issues for ages. The goal is to eat more protein and fat calories while consuming less carbohydrates. Earlier the ketogenic diet was commonly used to cure diabetes. Firstly presented in 1920 as a successful therapy for epilepsy in children who had failed to respond to medicines.

Following this low-carb, high-fat diet, according to some research, can help people with type 2 diabetes, lose weight and improve their glycemic control.

It is a way of eating that emphasises foods high in healthy fats, moderate in protein, and low in carbs.

The benefits of keto diet are mentioned below:

  • Weight Loss – One of the key benefits of the ketogenic diet is the ability to lose weight rapidly. When you restrict carbs to the point where you’re in ketosis, you’ll see a considerable reduction in body fat as well as an increase or retention of muscle mass. The ketogenic diet can aid weight loss in a variety of ways, including by improving metabolism and lowering appetite. Ketogenic diets consist of filling meals that may aid weight loss by reducing hunger-stimulating hormones.
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  • Insulin sensitivity and blood sugar levels are improved – It should come as no surprise that keto lowers average blood sugar levels and helps restore insulin sensitivity. This because carbohydrates generate raised blood sugar, and chronically elevated blood sugar contributes to insulin resistance over time. HbA1c, fasting blood sugar, and insulin levels all improve significantly when people follow a ketogenic diet.
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  • Cholesterol level – Overall, ketogenic diets are associated with lower cholesterol levels. LDL cholesterol levels frequently fall while HDL cholesterol levels rise, which is beneficial. One of the most significant indications of healthy cholesterol is the total cholesterol to HDL ratio. This is simply determined by dividing your total cholesterol result by your HDL value.
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  • Improve heart health – When following the ketogenic diet, it is critical to consume nutritious meals. According to some studies, consuming healthy fats like avocados instead of unhealthy fats, can assist improve heart health by lowering cholesterol.
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  • Alzheimer’s disease – The keto diet may help to relieve Alzheimer’s symptoms and slow the progression of the illness.
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  • Improves physical stamina – Ketogenic diets are utilized by a few sportsmen for persistence events. It also improve sleep, immunity, anxiety, temper and usual feeling of wellbeing.
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Cautions i.e. things to be taken care of if you have chosen for keto diet

Not everyone recommends the keto diet or ketogenic diet for weight loss.

A Keto diet is one that is rich in fat, moderate in protein, and low in carbohydrates. The Keto macros consist of 70% fats, 25% protein, and 5% carbohydrates. Total carbohydrates should be less than 35-50 grams, and net carbs should be 20-30 grams (total carbs minus total fibre).

Grains (wheat, rice, maize, cereals, pasta, bread, etc.), sugar (granulated sugar, honey, jaggery, etc.), high-carb fruits (apples, bananas, mangoes, etc.), tubers (potato, yam, etc.), fruit juices, sweets, processed foods, and alcohol are among the items to avoid.

The Keto diet should not be attempted by those who have renal damage, are at risk for heart disease, are pregnant or breastfeeding, have type 1 diabetes, have a pre-existing liver or pancreatic issue, or have had their gallbladder removed.

Snacks you can have during your keto diet which will help you maintain your diet along with health and good taste

Ultra Low Carbohydrate Keto Biscuits

Ultra Low Carb Keto Friendly Biscuits contain less than 1 grams Net Carbs per Biscuit which is 80% less than Normal Biscuit. It is suitable for Low Carbohydrate, Keto, Paleo, and Healthy Diets.

It’s sweetened with Stevia and has just the right amount of sweetness and saltiness while containing no sugar.

ADOR Health Ultra Low Carbohydrate Keto Coconut Biscuits

Yogabar Protein Bars

Yogabars are perfect as pre- and post-workout snacks or as healthy meal replacement choices since they are rich in protein, high fibre, low net carbohydrates, soy-free, and gluten-free.

Yogabars Protein Bars Chocolate Brownie

For more such products which will benefit you in terms of your health, visit

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