The keto diet is a high-fat, low-carbohydrate diet that can help you lose weight quickly. What exactly does it entail? What are the benefits of the keto diet? What foods should you eat on this plan to maximize your results? This article will answer these questions and more!
The keto diet is one of the most popular diets today, but it can be hard to understand what are all the benefits and how does this diet work.
If you want to learn more about this high-fat, low-carb eating plan that helps people lose weight quickly without starving or giving up delicious food then read on.
This guide will help you understand everything there is to know about starting a ketogenic diet for beginners. We’ll cover what the keto diet is, why it works so well and how to get started with your first meal plans in just 10 minutes. You’ll also learn which foods should be avoided on a keto diet as well as tips for success with any new eating lifestyle change such as going vegan or vegetarian.
What is the keto diet and how does it work?
The ketogenic diet, or simply “keto,” is a way of eating that changes the body’s energy source from glucose to fat. This change leads to weight loss and more health benefits than other diets can provide. When you eat something high in carbohydrates (glucose), your body uses it for fuel pretty quickly because carbs are easy to digest.
On the other hand, when you eat foods low in carbohydrates (ketones) like fats, your liver turns them into substances called ketones which become the main energy source for our bodies instead of glucose.
The increase of ketones also raises blood pH levels making your overall environment alkaline versus acidic leading to various long-term effects on human health such as disease prevention.
3 Benefits of ketosis
1. Weight loss
People can lose weight by taking advantage of the natural reduction in appetite that comes with eating a high-fat, low carbohydrate diet and also elevating your blood levels of ketones which will suppress hunger and cravings.
2. Controls Type II Diabetes (TIID)
This condition occurs when your body has stopped producing insulin or isn’t using it properly resulting in excess sugar building up inside the liver and bloodstream. It is often referred to as “insulin resistance”.
In this case, our bodies need more insulin than before so not only type I diabetics but also type II diabetics have been shown to benefit from being on a ketogenic diet because glucose isn’t being converted into fat because there are no carbs for it to be stored as.
3. Increase energy, decrease brain fog
Ketones are a great source of fuel for our bodies and brains in particular allowing us to function at optimal capacity when we limit carbohydrate consumption which is known to cause fatigue or “brain fog”.
The best part about this diet is that the weight loss comes with little effort because you’re not required to count calories!
The ketogenic diet is a healthy lifestyle change that can be maintained on an ongoing basis. It’s not something you do for a short amount of time and then goes back to eating carbs because the effects aren’t long-lasting if carbohydrate intake isn’t consistently limited.
How to start a ketogenic diet
The ketogenic diet is a healthy lifestyle change that can be maintained on an ongoing basis. It’s not something you do for a short amount of time and then go back to eating carbs because the effects aren’t long-lasting if carbohydrate intake isn’t consistently limited.
How many carbohydrates should I eat? The recommended daily limit of carbs is anywhere between 20 and 50 grams per day depending on your body size, activity levels, personal preference, and current state of health. This number might seem high but it includes all sources from whole grains to vegetables so don’t worry about counting! However, some people decide to stay under 20 grams of net carbs which works too as long as they get enough fiber in their diets by consuming lots of green leaves.
Foods that are allowed on a ketogenic diet
The keto diet typically consists of 75% fat, 20% protein, and only 5% carbohydrates. This allows the body to switch from using glucose as a primary fuel source to running on fats which is what we’re designed for.
Eating foods that are high in carbs will cause an insulin spike resulting in those dreaded sugar cravings again so make sure you don’t make your grocery list too complicated by adding tons of new ingredients (unnecessary stress) and stick with simple whole food choices like meat (chicken thighs), fish (salmon), eggs (hard-boiled or scrambled).
Foods that should be avoided on a keto diet
- Grains including wheat, barley, corn, and rye.
- – Processed meats or deli meats like hot dogs, sausages, or ham. These are often high in sodium nitrates which can affect ketone levels in the body when eaten regularly. The same applies to processed cheeses such as American cheese.
- Poultry products that come with extra additives should be avoided too – these include chicken nuggets/chicken fingers/chips etc., because they contain starches used for deep frying them. All of these are best avoided on a ketogenic diet.
- Fruits must also be limited so stick to leafy greens vegetables instead!
- Nuts are allowed on a ketogenic diet – only consume nuts that have low amounts of polyunsaturated fats like macadamia or pecans because otherwise, you might end up eating oxidized cholesterol which is very unhealthy for your body to process all the time.
All processed oils should be avoided including canola oil, cottonseed oil, soybean oil, etc. since they often come with additives such as hydrogenated vegetable oils which increase inflammation in our bodies when consumed regularly. Instead, opt for healthy cooking fats found naturally in/lard/havoc.
The keto diet is a low-carb, high fat, and moderate protein diet that has been proven to help with weight loss. It can be difficult at first as your body needs time to adjust but it is worth the effort!
If you are considering starting this lifestyle change for yourself or someone else in your life, make sure you have all of the information before beginning so that success can be achieved from day one.
We hope these tips will inspire you to take on this new way of eating and living without hesitation. Remember, knowledge is power when it comes to making healthy choices!