This is not some trashy tips and tricks about keto and its diet. This is the ultimate guide on keto. This is Ketogenic diet 101.
>> What is Ketogenic Diet?
The keto diet is a low or zero carbohydrate diet, but it differs from other low-carb diets (such as Paleo) in that it deliberately manipulates the ratios of carbs, fats, and protein to switch fat into the body’s primary source of fuel. Our bodies are used to using carbohydrates as fuel. Fats, which is a secondary source of fuel, are rarely tapped on. That means the extra fat is stored and keeps adding on the pounds.
The only ways to reduce fat in a ‘normal’ diet are to consume less fat and workout a lot in order to increase energy expenditure over daily calories intake, which is why most people fail to lose weight on conventional diet.
On the other hand, the ketogenic diet uses fat for fuel, which means it gets used instead of being stored. So, weight loss becomes easy. In addition to weight loss, the ketogenic diet is known as the “healing” diet. The lack of sugar intake has been proven to help and prevent many diseases such as heart disease, high blood pressure, cancers, epilepsy, and many symptoms of aging.
The manipulation of carbs, fats, and protein is curcial in order to get into ketosis. It’s a state when the body, deprived of the usual carbohydrates and sugar, is forced to use fat as its primary fuel. So the ratio of fats and protein are significantly higher than carbs in general.
Of course, consuming less carbs also means lowering the amount of insulin in your body. Less insulin; Less glucose and fat storage. That is why the keto diet has been so successful in helping people with diabetes. It adjusts the sugar level naturally.
The ratio of carbs, fat, and protein can vary. Many people allow themselves up to 50 grams of carbohydrates a day and still lose weight.
On a stricter regime, the carb intake can be between 15 and 20 grams daily. The less carbs, the quicker the weight loss, but the diet is very flexible.
On the keto diet, you don’t count calories. You count carbohydrates and adjust the intake of carbs vs. fat and protein. A typical keto diet will get 60 percent of its calories from fat, 15 to 25 percent of calories from protein, and 25 percent of calories from carbohydrates. The only limitation on the diet is sugar, which you need to avoid.
The ketogenic diet is not a fad. Many scientific studies have shown the benefits and healing effects of ketosis. Discuss the ketogenic diet with your doctor if you are interested in consuming less sugar, losing weight, or as preventive measures against vulnerable health problems.
>> Benefits of Keto Diet
Although ketogenic diet is popularly known as a ‘rapid fat loss diet’, it is actually more to this than meets the eye. In fact, weight loss and higher levels of energy are only by-products of the keto diet, a kind of bonus. It has been scientifically proven that the keto diet has many additional medical benefits.
Let’s begin by stating that a high carbohydrate diet, with its many processed ingredients and sugars, has absolutely no health benefits. These are merely empty calories, and most processed foods ultimately serve only to rob your body of the nutrients it needs to remain healthy. Here is a list of actual benefits for lowering your carbohydrates and eating fats that convert to energy:
Control of Blood Sugar
Keeping blood sugar at a low level is critical to manage and prevent diabetes. The keto diet has been proven to be extremely effective in preventing diabetes.
The keto diet is based on protein, fats, and low carbohydrates. As we’ve discussed, this forces fat to become the primary source of energy. This is not the normal western diet, which can be quite deficient in nutrients, particularly fatty acids, which are needed for proper brain function.
A diet high in carbohydrates can lead to a “foggy” brain, where you have difficulty in focusing. Focusing becomes easier with the increased energy provided by the keto diet. In fact, many people who have no need or desire to lose weight use the keto diet to improve and enhance brain functions.
It’s not unusual, and has become almost normal, to feel tired and drained at the end of the day as a result of a poor, carbohydrateladen diet. Fat is a more efficient source of energy, leaving you feeling more vitalized than you would on a “sugar” rush.
While most of the benefits of a keto diet are well-documented, one benefit catches some people by surprise: better skin and less acne. Acne is fairly common. Ninety percent of teens suffer from it, and many adults do, as well.
While it was always thought that acne was at least exacerbated by poor diet, controlled research is still being conducted. However, many people on the keto diet have reported clearer skin.
Keto and Anti-Aging
Many diseases are a natural result of the aging process. While there have not been studies done on humans, studies on mice have shown brain cell improvement on a keto diet.
Several studies have shown a positive effect of the keto diet on patients with Alzheimer’s disease. What we do know is that a diet filled with good nutrients and antioxidants, low in sugar, high in protein and healthy fats, while low in carbohydrates, enhances our overall health. It protects us from the toxins of a poor diet.
Keto and Hunger
One of the major reasons diets fail is hunger. People who diet feel hungry and deprived and simply give up. A low carbohydrate diet naturally leaves people feeling full and satisfied. Less hungry means people will actually remain on the diet longer while consuming fewer calories.
Keto and Eyesight
Diabetics are aware that high blood sugar can lead to a higher risk of developing cataracts. Since the keto diet controls sugar levels, it can help retain eyesight and help prevent cataracts. This has been proven in several studies involving diabetic patients.
Keto and Autism
We know the keto diet affects brain functions. In a study on autism, it was found that it also has a positive effect on autism. Thirty autistic children were placed on the keto diet. All showed improved in autistic behavior, especially those on the milder autistic
spectrum. While more studies are needed, the results were extremely positive.
>> What Do I Eat on a Keto Diet?
Some people associate the keto diet with the bad word “fat,” and are quick to dismiss it. Nothing could be further from the truth. Fat is allowed, because it is converted into energy. Our body needs healthy fats to thrive. Other foods on the diet could not be healthier. When you’re eating ketogenic, you’re filling your body with nutrition. Let’s take a look at the foods you’ll be eating.
Foods to Eat on a Ketogenic Diet
Everyone knows about the healthy fatty acids, vitamins and minerals in seafood. Very few of us eat enough. The keto diet encourages the consumption of all things from the sea. Shrimp and crabs are carb-free, and other shellfish contain only a low amount of carbohydrates.
Fatty fish, such as salmon and sardines, are highly recommended because of their high omega-fatty acid content. Fish truly is brainfood. Enjoy at least two servings or more of seafood a week on the keto diet. Simple canned tuna counts as seafood.
Can a diet that recommends unlimited green, leafy vegetables be anything but healthy? They are extremely low in carbohydrates and bursting with vitamins, antioxidants, and the fiber we need daily. Green vegetables such as broccoli, spinach, and kale are believed to decrease the risk of heart diseases and cancer.
Cauliflower and turnips can be prepared to look and taste like rice or mashed potatoes, with much less starch and carbohydrates. “Starchy” vegetables, such as potatoes or beets do have carbs and should be limited on the keto diet.
3. Dairy Foods
- There are cheeses to satisfy everyone’s taste. They are high infat content for energy, high in protein and calcium, and low in carbohydrates.
- Yogurt and cottage cheese are a great source of protein and calcium. They are low carb and fit well into the ketogenic lifestyle.
Be sure to stick with plain yogurt, as the flavored types contain a lot of sugar, as are the so-called “low fat” versions of yogurt. You can flavor yogurt and cottage cheese yourself with a few berries and nuts.
Avocados are truly “superfood.” They are high in important vitamins and minerals, including potassium. According to a study, avocados are also believed to help lower cholesterol by 22 percent. Loaded with nutrients and delicious taste, avocados only have 2 grams of net carbohydrates. Use them in salads and sandwiches.
5. Meat and Poultry
The keto diet lets you eat plenty of meat. Meat contains very few carbs and is high in protein to help you build muscles. Whenever possible, choose healthy, grass-fed meats, which are higher in fatty acids.
Eggs are high in protein and contain a mere 1 gram of carbohydrates. As they are also inexpensive, they are ideal for anyone on a ketogenic diet.
Eggs also make you feel full, thereby helping you eat less. Many people take pride in only consuming the whites of eggs, but the true nutrition lies in the yolk, so be sure to eat the egg in its entirety.
7. Coconut Oil
Too many people are unfamiliar with coconut oil, another “superfood.” It is perfect for people dealing with diabetes and has been used with Alzheimer patients. Coconut oil can be used in most recipes in place of butter or oil. You can also use it for frying and sautéing.
8. Dark Chocolate
Did you know that dark chocolate has a high amount of antioxidants? As a matter of fact, dark chocolate is reaching superfood status. Chocolate with 80 percent or higher real cocoa powder can lower your blood pressure.
An ounce of 80 percent dark chocolate contains 10 grams of carbohydrates, so it definitely counts as a healthy snack. Keep in mind the lower of cocoa content, the less healthy the chocolate will be. Milk chocolate does not count as a healthy chocolate.
Foods to Avoid on a Ketogenic Diet
The keto diet has a lot less restricted foods than many other diets. Sugar, of course, should be avoided. That doesn’t mean you can’t enjoy sweet desserts. There are many keto-friendly recipes that substitute unsweetened apple sauce for sugar in baked goods. Substitute sweeteners such as Stevia can also be used in moderation.
Keep in mind that fruits are healthful, but they do contain a great deal of sugar, so limit the amount you eat to just a few slices a day. Fruit juices are concentrates that have vitamins but lack fiber. And their sugar content is extremely high. Read the label on any bottle of juice before buying. The best juices are “green” with just a hint of fruit for flavoring.
Be careful with cereals. Most are packed with sugar and robbed of any nutrients. Many claim, “nutrition added,” but all that means is that all nutrition has been removed and replaced with a small amount, and a whole lot of sugar for taste.
One hundred percent bran cereal will fit into your keto diet, and you can sweeten it with a handful of berries. Just be sure to examine all labels in the cereal aisle. They can be very tricky. Also, remember that honey, too, is considered as sugar.
Totally omit white starches from your diet. They are nothing but empty calories. This includes white bread, pasta, and rice. Buy the wholegrain version, instead, and enjoy in moderation. Legumes and beans are healthy for you, but they are high in carbohydrates. You can have them occasionally; just make sure you keep it within your daily 20 – 5o carb-gram count.
Alcohols tend to be empty calories, but certain spirits will be better for you than others. Beer is filled with carbs and should be off your keto diet. The expression “beer belly” exists for a reason. Enjoy a glass of wine, instead. Of course, there are variances in different types wine. Dry wines contain a minimum amount of sugar, while sweet dessert wines contain much more.
Pure alcohol such as whiskey and vodka are carb-free, but they do contain calories, so have a care. Mixing alcohol for fancy cocktails usually creates a haven for sugar, so avoid those. Wine coolers may be a tasty treat, but in reality, they are just sugary
sodas with some added alcohol. They should definitely not be on your keto diet at any time.
>> Keto Diet For Rapid Weight Loss
Many people confuse the ketogenic diet with low carb diets or paleo
diets. However, there are considerable differences of which you
should be aware.
Keto v. Low Carb
A low-carb diet can be anything it wants to be, as long as it is low in carbohydrates. And “low” is rarely defined. On a low-carb diet, you simply make random food choices that curb your carb intake arbitrarily. Since there is no real number, you might still be
consuming too many carbs.
Most importantly, what the low-carb diet lacks is that all-critical ketonic state that turns carbs into fats and provides your body with a new and effective source of fuel. This can leave you very hungry and tired. The ketogenic diet has a specific ratio of carbs to fats to protein. This manipulation is critical, and it’s why a low carb diet won’t work as well, if at all.
Use Intermittent Fasting
Intermittent fasting gives you additional options. Remember that fasting forces your body to burn fat. Here are some ways you can fast intermittently:
- Eat what you want for 5 days, then fast for 2 days.
- Eat two meals a day instead of three, providing for a longer period where you are not consuming food.
When you begin to embrace keto, you will be enjoying all the benefits of healthy eating. By continuing to consume fewer carbohydrates as a lifestyle, your body will remain sleek and strong. You will also be providing it with ammunition to ward off many chronic diseases.
Benefits of Intermittent Fasting on Keto
The science behind the ketogenic diet is that the body burns fat when deprived of other sources of fuel. Intermittent fasting is a deliberate deprivation of food and takes the concept a step further. We’re not talking long-term fasting.
Intermittent fasting while on a keto diet meant having two meals a day or fasting for one day a week. The fasting time gives the body a chance to rest and rid itself of toxins. It provides an extra boost to the weight-loss benefits of keto and is a great way to jump-start the diet. For weight loss, the keto diet, combined with intermittent fasting, will help you reach your goal faster and easier.
Getting Started on the Keto Diet
You’re ready for a new and improved you. Congratulations. There are so many wonderful benefits to the ketogenic diet, you can expect many positive changes, both physical and mental. So, let’s not delay and get the journey started.
Clear Your Pantry
We’re sure you have plenty of willpower, but there is no need to confront a kitchen filled with tempting sugars and carbohydrates.
Make a clean sweep and pack the offending items in a box. Then donate the loot to a needy neighbor or a soup kitchen. They will appreciate your gesture, and you are on your way to a keto lifestyle. If you have family, try to get them involved. If they refuse to refrain from eating carbs and sugar, at least insist they do so away from
home. It’s a fair request.
The keto diet does not require you to live by the tyranny of the scale. As a matter of fact, as you build up healthy muscles, you might notice a slight initial gain. That’s great, so don’t worry.
You should, however, have an idea of what your starting point is. If you opted for the keto diet solely to lose weight, you’ll be able to track your progress. But don’t become a slave to the scale. The occasional weigh-in, perhaps once a week, is enough.
What About Your Favorite Meals?
Perhaps the very thought of giving up your favorite foods hasprevented you from getting started on the keto way of life. Relax. The truth is, for every dish that you love and can’t live without (yes, that includes cheesecake and mashed potatoes!), you can easily find a low-carb substitute that is just as tasty.
Always Stay Hydrated
The keto diet tends to lower your insulin level, so your kidneys may be excreting more liquid than usual. Be sure to drink plenty of water.
The keto diet will build muscle mass and give you added energy. Don’t forget to incorporate exercise into your daily routine. It can be as simple as walking more, taking the stairs, or joining a gym.
>> How Long Should You Stay on a Ketogenic Diet
The amount of time spent on the diet can vary and should be discussed with your doctor. Many people who use the ketogenic diet for weight loss remain on the diet for several weeks, until they have achieved a goal, then they turn to a paleo diet or other maintenance eating. You do not want to lose weight only to return to your old eating habits.
Congratulations. You’ve mastered the ketogenic diet. You’ve lost weight, feel better, look fabulous, and are enjoying an abundance of energy. You’ve put a lot of effort into improving your health, so what happens when you’ve reached your goal and it’s time to abandon the keto diet?
It’s a hard fact that maintaining your weight loss can actually be more difficult than losing that weight in the first place. Returning to your old, bad eating habits may be all-too tempting. In addition, when you discontinue the keto diet, your metabolism is likely to slow down, making weight maintenance more difficult.
So always be eating good and staying in the best shape of your life always.
Thanks for reading and if you liked this article then share with your friends and family and if not then change your taste ( LOL ).