Today, there are many different kinds of diet that people are into to lose weight, have a fit body, and live a healthy lifestyle. One of the most popular diets today is keto. It is popularly known as the high-fat, low-carb ketogenic diet. It claims that you can eat all the fat you want and not feel hungry again. In addition, it is also believed to lower blood sugar for those who have type 2 diabetes and boost athletic performance. It is a diet that promises something for all types of people.
If you are looking for ways on how to lose weight, then a keto diet might be a good choice for you. But first, you need to know what exactly a ketogenic diet is and the best weight loss program for you. Therefore, before attempting to makeover your eating habits and lifestyle, let’s take a closer look at the keto diet.
What is Ketogenic Diet?
The ketogenic diet, or more popularly known as the keto diet, is based on the belief that by reducing carbohydrates, which are the primary source of energy, the body can be forced to burn fat for fuel, which helps in maximizing weight loss. When you eat foods that have carbohydrates, your body will convert those into glucose or blood sugar, which it will then use for energy. Since glucose is the simplest form of energy that the body can use, it is always used for energy before it is turned into stored fat for fuel by the body.
However, if you go on a keto diet, its goal is to restrict carbohydrate intake to push the body to break down fat for energy. Therefore, when fat is broken down in the liver, it produces ketones, which are by-products of your metabolism, and are used to fuel your body in the absence of glucose.
What are the Different Kinds of Keto Diets?
If you are going to try out the keto diet, you need to choose from the different keto diet plans. There are several versions of this diet, and here are some of them:
- Standard Ketogenic Diet or SKD: This version is a very low carb, moderate protein, and high-fat diet. It usually includes 70% fat, 20% protein, and only 10% carbs.
- Cyclical Ketogenic Diet or CKD: This type of keto diet includes higher-carb refeeds, like 5 ketogenic days followed by 2 high carb days.
- Targeted Ketogenic Diet or TKD: This type of keto diet allows people to add carbs around workouts.
- High Protein Ketogenic Diet: This type is similar to a standard ketogenic diet, but it involves more protein intake. Most of the time, the ratio is 35% protein, 60% fat, and 5% carbs.
However, keep in mind that only the standard and high protein keto diets have been extensively studied. Cyclical and targeted keto diets, on the other hand, are more advanced versions of this diet and are used mainly by athletes and bodybuilders.
What Foods Should Be Eaten in a Keto Diet?
If you will be trying out the keto diet, it’s essential that you know what you should and should not eat. Here are the foods that you can eat when you’re on a ketogenic diet:
Meat
Meats that are unprocessed are low carb and keto-friendly. Choosing organic and grass-fed meat is also healthier. However, keep in mind that keto is a high-fat diet and not high in protein. Therefore, it is not necessary to eat huge amounts of meat. It’s because excess protein can be converted to glucose, which could make it more difficult for people to get into ketosis, especially when they are just starting out and have high levels of insulin resistance.
Fish and Other Seafood
Fish and other kinds of seafood are all excellent, especially fatty fish like salmon. However, if you have concerns about mercury and other toxins, it’s better to eat smaller fish like mackerel, herring, and sardines. It’s also great if you can find wild-caught fish. When you cook fish, avoid adding breading, is it contains carbs.
Eggs
In a keto diet, you can eat eggs any way you want, whether boiled, scrambled, fried in butter, omelets, and more. It’s better if you can buy organic or pastured eggs for a healthier option. But do not eat more than 36 eggs per day.
Natural Fat and High-Fat Sauces
In a keto diet, most of the calories should be from fat. You can get this from natural sources, like meat, fish, and eggs. But you can also use fat in cooking, like using coconut oil or butter. You can also feel free to add plenty of olive oil to salads and veggies. In addition, you can eat delicious sauces that are high in fat, like garlic butte and Bearnaise sauce. Just remember to not use more than you need.
Vegetables that Grow Above the Ground
For vegetables, fresh or frozen is fine. You need to choose vegetables that grow above the ground, especially leafy and green ones. Some examples are cabbage, broccoli, and cauliflower. These are a tasty way to eat good fat on a keto diet. You can fry these vegetables in butter or pour some olive oil on your salad.
High-Fat Dairy
In a keto diet, butter is good, high-fat cheese is fine, and heavy cream is perfect for cooking. However, you need to avoid drinking milk because its sugar quickly adds up. You can use it sparingly in your cup of coffee, but it’s better to do away with the milk completely. This means that when you are on a keto diet, you need to avoid caffe latte, and as well as low-fat yogurts that contain lots of added sugars.
Nuts
Nuts can be eaten in a keto diet but in moderation. It’s because they are very easy to eat as snacks and you might eat far more than you need to feel satisfied. Also, remember that cashews are high in carbs. You can choose macadamia or pecan nuts instead.
Berries
Eating a moderate number of berries is fine in a keto diet. You can also add some real whipping cream to make a popular keto dessert.
Drinks
When you are on a keto diet, water is the perfect drink. You can also drink tea and coffee, as long as you do not use any sweeteners. Drinking a glass of wine occasionally is also fine.
What Foods Should Be Avoided in a Keto Diet?
When you are on a keto diet, you need to avoid foods that contain a lot of carbs, both the starchy and the sugary kind. Some examples of these are rice, bread, pasta, and potatoes, which are very high in carbs. In addition, you also need to limit or completely avoid eating highly processed foods.
You also should avoid low-fat diet products in a keto diet. Remember that a keto diet needs to be moderately high in protein and higher in fat. Low-fat products usually contain too many carbs and not enough fat and protein.
Who Should Not Do a Keto Diet?
There are many controversies and myths out there about the keto diet. For most people who have tried it, it is very safe. However, there are certain groups of people who often require special consideration. These include those who take medication for diabetes, high blood pressure, and those who breastfeed. With this, it is still important to consult with your doctor first before changing your diet.
Conclusion
A keto diet is perfect for those who are overweight, have diabetes, and those who are searching for ways on how they can improve their metabolic health. However, it is less suitable for elite athletes and as well as people who are aiming to add large amounts of weight or muscle.
Always remember that a diet’s effectiveness depends on people’s lifestyles and preferences. It’s better to talk to your doctor about your eating plan and goals to be able to decide what diet is perfect for you.
