Is the keto safe? Will I be fit? Does that mean not eating any carbohydrate food? Where do I get energy?
Here’s a step-by-step guide to the keto diet for shedding excess weight.
What is the Keto diet & low carb diet?
The keto and low-carb diet is a way of eating that restricts carbohydrates as the body’s main source of energy.
The ketogenic diet involves high-fat intake and low-carb intake. The main idea here is that by reducing carbohydrate intake, you force your body into a metabolic state- ketosis.
Keto diet & low carb diet why is it so popular?
Keto diet has become a popular way to lose weight and prevent heart-related diseases.
Healthy fats are the main food sources of the keto diet. While protein foods are allowed in small amounts.
The main idea of the keto is to force your body into the fat-burning metabolic state called ketosis. The body (in the depleted glycogen state) burns of ketones for energy production.
These factors make the diets an effective weight loss plan. Hence, it’s popularity.
What is the difference between Keto and low carb diet?
The main difference between the keto and low carb diet is the number of carbohydrates and healthy fats allowed in both diets.
Here’ are a few key differences between both diets.
low carb diet allows a higher portion of carbohydrates-over 100 grams, while the keto diet restricts carbohydrate intake to less than 50 grams(depending on your glucose intake.)
low carb diet permits up to 20 percent protein intake as compared to the keto diet-up to 15 percent.
What do you eat on the Keto diet?
As we’ve discussed, most of your calories in the keto diet come from healthy fats. Green vegetables and protein are moderately consumed. While carbs should be kept at a minimum intake.
What can’t you eat on the Keto diet?
Generally, all forms of carbs dropped. Avoid processed food and your protein intake should be moderate to low. Though fats are encouraged in the keto diet, you are to eat only healthy fats and also avoid processed oil-sunflower oil, canola, soy oil, vegetable oil, etc.
What foods are not allowed on the Keto diet?
Here’s a list of food you should avoid on the keto diet;
Grains: rice, wheat, oats, cornmeal, quinoa, barley, millet, buckwheat, etc
Starchy vegetables: plantain, parsnips, potato, pumpkin, green peas, corn, sweet potatoes, lima beans, yams, etc.
high-sugar fruits
Sweetened yogurt
Honey, syrup or sugar in any form and juices
Baked goods including gluten-free baked goods
What fruit can you eat on the Keto diet?
Even though fruits are healthy, nature’s candies are also considered carbs and technically not allowed if you’re on the keto diet. However, not all fruits are off-limit for your keto diet meal plan. Here’s how you can include these low-carb fruits into your keto diet;
Blackberries
Avocado
Tomatoes
Starfruit
raspberries
Strawberries
cantaloupe
Lemon
Watermelon
pineapples
pear
Fruits are a refreshing and vital source of vitamins. Practicing the keto diet means you can’t have too much of them. Nevertheless, you are allowed to eat some fruits in small amounts but make sure it’s within the daily carb calorie intake.
Keto diet & low carb diet food list
Here are the foods you should include in your keto diet;
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna, and mackerel.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, Macadamia nut, Pistachios, brazil nuts, sesame seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil, lard, etc.
Avocados: Whole avocados or freshly made guacamole.
Non-starchy vegetables: broccoli, kale, asparagus, cabbage, cauliflower, Brussel sprouts, celery tomatoes, onions, peppers, etc.
Berries: Blueberries, raspberries, strawberries, blackberries, etc
Seasonings: salt, pepper, and various healthy herbs and spices
Consider buying fresh, local produce. Try to get your food products in the most natural form possible.
How do I lose weight on the Keto diet?
Understanding how weight loss works in the keto diet, we must delve deeper into the topic of energy production in the body;
The body prefers glucose as a source of energy. When glucose sources(mainly carbohydrates) are depleted in the body, a second process is initiated in the body. The process is called Ketogenesis.
During your keto diet, the body is starved of glucose. Since glucose is restricted, the aim is to force the body in the metabolic state of ketosis-production of ketone bodies. The process of ketogenesis then kicks in while fats are burned off for energy in the body.
The keto diet works because by restricting carbs consumption, you force the body into ketosis. And your body becomes a fat-burning machine. You lose weight naturally with the need to count calories.
More than that, the body’s fat-burning mechanism, the selection of quality food products allows you to burn fats naturally.
What are the advantages of the Keto diet?
Keto diet induces and sustains ketosis.
The metabolic state helps produce energy for the body as well as helping you lose weight.
Keto diet also includes high-quality meals that naturally help you lose weight.
Keto diet helps you prevent cardiovascular disease, the keto diet improves cardiovascular health markers- blood sugar levels, cholesterol levels, triglycerides, LDL, HDL, etc.
Benefits of the Keto diet
The ketogenic diet has been practiced for many years. The low carb diet has been reintroduced in many different forms over the years. Here’s why;
Burn fat and shed excess weight
Maintain satiety
Reduces blood sugar level
Prevent heart-related diseases
Maintains insulins sensitivity
Helps in the treatment of neurological disorders
Helps to reduce waistline
Improves focus and mental clarity
Boosts adrenaline and growth factors
Helps to reset your body metabolism
Decreasing inflammation
Provides your body with stable energy
Research on the keto diet
Research https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/ shows significant weight loss benefits in obese patients 24 weeks on the ketogenic diet. Improved blood health markers- cholesterol, blood sugar level, HDL, LDL, etc.
With many rave reviews about the keto diet, especially in weight loss, it is hard to ignore the keto diet as a super weight loss plan.
What are the side effects of the Keto diet?
The keto diet is safe for most healthy people. However, when you are new to the diet, your body will need time to adjust to the diet.
This may lead to keto flu.
You may experience low energy and mental clarity, metabolic issues, loss of electrolytes, nausea and stomach discomforts. These symptoms usually do not hold up and clear up quickly.
Conclusion
We advise that you choose the diet that is more suited for you. A diet that you can stick to longterm to see the weight loss results you desire. Also, consult with your doctor before going on the keto diet.