The Beginner’s Guide to the Keto Diet
The Keto Diet Makes You Eat What?
In most cultures, we have heard our whole lives our diets should consist of as little fat as possible, eat healthy and your body will thank you.
Then we start hearing about the Keto Diet that is high in fat, low in carbohydrates and we faced with information contrary to what we’ve been taught. For years we’ve been told that in order to live a healthy life we should eat a diet consisting of high carbohydrates, moderate protein, and low fat.
A high-fat diet has always been synonymous with weight gain, and in some cases, people will do their very best to avoid all sources of fat.
Recent research has brought rise to a different style of dieting that claims it can help you lose weight, burn fat, and provide more energy throughout the day. This diet is called the ketogenic or keto diet.
What is the Keto Diet (Ketogenic Diet)?
The ketogenic diet is a diet that urges the opposite to many other traditional diets. Rather than shunning fatty foods, a low-carb diet utilizes a high amount of unsaturated fats and moderate intakes of saturated fats as a staple.
In addition to high intakes of fat, the keto diet also requires that you remove much of the carbohydrates in your diet and replace them with lean protein sources.
A low-carb, keto diet contains approximately 60% of calories from fat, 25% from protein, and 15% from carbohydrates (sometimes even lower).
Why Try the Keto Diet?
Many of us have been struggling for years to lose weight and effectively live a healthy life with the current foods we’re eating. A low-carb diet may just be the best change you can make to start losing weight and feeling great.
A keto diet works to induce a state of fat oxidation.
This state of fat oxidation is called ketosis. It will occur when the body has a higher supply of fat and the frequency of meals decreases.
Your body will enter a mild starvation, or fasting phase. At this time your body can start to utilize stored fat as fuel, effectively burning calories and fat you may have had stored for years.
What Do You Eat on a Keto Diet?
The keto diet works best when you’re in a moderate fasted state, with high amounts of fat as your primary source of calories.
So what foods are best?
The main idea on a keto diet is to eat as few carbs as possible. Of course, you’ll need some carbohydrates in your diet, but avoiding high carbohydrate foods will help you to enter ketosis much more effectively.
Best Foods to Eat on a Keto Diet
- The staple nutrients on a low-carb diet are natural fats, including oils, butter, and some whole milks.
- Both meat and seafood contain high amounts of fat and are great sources of protein. Beef, chicken, cod, Basa fish, and other meats are also staples in a ketogenic diet.
- We start to run into small amounts of carbohydrates when we eat eggs and cheese, although it’s highly recommended that you consume 1-2 servings of eggs and cheese daily.
- Vegetables like broccoli, spinach, avocado, asparagus, cabbage, and peppers are the perfect vegetables to consume on a daily basis.
Foods to Avoid on a Keto Diet
You’ll want to avoid all foods that contain moderate to high concentrations of carbohydrates. This means everything from fruit to pasta – and even candy (yes, candy has very high carbohydrates).
Is the Keto Diet Right for You?
The ketogenic diet isn’t right for everyone. While many people may benefit, others could struggle with the specific dietary requirements needed to succeed.
Chances are, if you’ve been struggling to lose those pesky pounds, you could use a suitable change to your diet.
Above all the specific dietary requirements on a ketogenic diet, the change to a keto diet will help you to become more conscious of what you’re eating. You can’t eat any junk food on this diet – no candy, desserts, or baked goods. All the junk food is taken out of your diet and replaced with whole foods.
With the keto diet and the astounding benefits of achieving a state of ketosis, weight is sure to drop off faster than you can say “I miss bread.”