What is the Keto Diet?

Date :February 28, 2020 By :Laura Bill

 

The Ketogenic diet (otherwise known as the Keto diet) is a low-carb, high-fat diet that has become a trend amongst fitness enthusiasts as part of their healthy lifestyle routine.

The idea is to get more calories from protein and fat and less from carbs; which puts your body into a metabolic state called ketosis. This is the process in which the fat from food consumed is later burned and released as energy.

 

How does it work?

 

When your body is deficient in carbs, it starts to run low on fuel over a 3-4 day period. As a result, stored protein and fat are used for energy. While this can provide a number of health benefits, it should only be used as a temporary diet.


There are different types of keto diets to be aware of. These include:

  • Standard keto diet (SKD): A low-carb, medium protein and high-fat diet.
  • Cyclical keto diet (CKD): You’ll undergo 5 ketogenic days and 2 high-carb days in a week
  • Targeted keto diet (TKD): You’re permitted to consume carbs around intensive workouts
  • High protein ketogenic diet: This is very similar to the standard keto diet, but includes 60% fat, 35% protein and 5% carbs.

 

What are the benefits of a keto diet?

 

 



One of the main reasons why people decide to stick to the keto diet is because it’s been discovered to be a successful weight-loss strategy, without having to starve yourself.

In the first 3-6 months, you should start to notice impressive results in comparison to other diets. This is probably due to the fact that your body needs more calories to change fat into energy, as opposed to carbs fuelling the energy supply.

It has also been proven to be a suitable diet for those diagnosed with type 2 diabetes, as the low carbs help keep blood sugar levels low. Always be sure to talk to your doctor when changing your diet and check that it’s suitable for you.

Scientists have also discovered on the keto diet, you’ll feel less hungry, which prevents unnecessary snacking and releases a steady supply of energy.


What to eat on a keto diet

 

In order to reach ketosis, you need to cut out the carbs; typically sticking to under 50 grams per day. The bottom line is that the fewer carbs you consume, the easier your body will reach the state of ketosis and help you achieve your weight loss goals.


Here some of the foods you can eat on a keto diet:

 

 

 

Meat: Unprocessed meats are low-carb, so they’re fine to eat within the keto diet, providing you don’t eat huge amounts. Each piece of meat you consume should ideally have 5% carbs.


Fish:
Fatty fish like salmon is recommended, but you can also eat smaller fish varieties including mackerel, herring and sardines.

 

Nuts: In moderation, nuts can be eaten on the keto diet – but just be careful not to go too heavy on the snacking as you’ll be consuming more carbs than advised. Macadamia or pecan nuts would be the best option.

 

High-fat dairy: You’ll be pleased to know that eating fatty dairy products such as butter and cream cheese is given the okay. Do be aware of how much milk you’re drinking though, as it includes quite a lot of sugar. A couple of tablespoons in your coffee once per day is more than enough.

 

 

 

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