Before understanding the key keto diet features, let’s first make sure we understand what the keto diet is.
The ketogenic diet, more commonly referred to as the “keto diet”, is a low-carbohydrate, high-fat diet. It to aims put the body in a state of ketosis, in which it burns fat instead of carbohydrates for energy. Typically, the keto diet involves reducing carbohydrate intake to less than 50 grams per day, or even lower for some individuals.
The body’s usual source of energy is glucose, which is obtained from carbohydrates. When carbohydrate intake is limited, the body must turn to fat for energy. The liver breaks down fats, and it produces ketones, which are then used by the body for energy.
The keto diet typically consists of 70-80% of calories from fat, 10-20% of calories from protein and less than 10% of calories from carbs. The source of most carbohydrates, including sugar, grains, and fruits, is eliminated from the diet (cheat days should be avoided to keep your body in a state of ketosis).
Instead, the diet emphasizes healthy fats, such as those found in avocados, nuts, and fatty fish. Protein is supplemented from sources like meat (yes you can eat as much bacon as you want!), eggs and cheese.
The main benefit of the keto diet is weight loss as the body burns stored fat for energy, and for that reason, there is a whole library of keto diets to choose from. The question then becomes, what key keto diet features should I look for?
Here are 10 key keto diet features to look for when selecting the right diet plan for you:
- Low-carbohydrate Diet: The keto diet typically limits carbohydrates to less than 50 grams daily, or even less for some individuals.
- High-Fat Diet: Keto emphasizes consuming healthy fats like those found in avocados, nuts, and fatty fish to replace carbs.
- Adequate Protein: While the keto diet is high-in-fat, it’s also essential to consume adequate protein in order to maintain muscle mass.
- Whole Foods: For optimal keto results, focus on whole, unprocessed foods like vegetables, meats, and healthy fats such as avocado.
- Elimination of Sugar: On the keto diet, sugar, and foods high in sugar–such as desserts and candy–are eliminated.
- Focus on Healthy Fats: The keto diet emphasizes consuming healthy fats such as those found in avocados, nuts, and fatty fish to replace carbohydrates.
- Nutrient-dense vegetables: Non-starchy veggies such as leafy greens, broccoli, and cauliflower are encouraged on the keto diet.
- Moderate dairy: Dairy is allowed on the keto diet but it must be of high-quality full-fat varieties.
- Hydration is key: Hydrating properly is critical when following the keto diet, as it helps reduce constipation risks and promotes overall well-being.
- Sustainable: A sustainable keto diet plan emphasizes long-term lifestyle change rather than short-term dieting restrictions.
It needs to be said, speak with your healthy professional before starting any new diet. Even having all 10 of these keto diet features in your next plan, you need to be sure you’re safe. Everyone’s bodies react differently to change and being informed is always prudent.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.