The Ketogenic eating plan is a very low-carb, high-fat diet. To achieve positive results, this plan has to be very low in carbohydrates, high in dietary fat and include a moderate amount of proteins.
This reduction in carbs puts the body into a metabolic state called ketosis.
When this happens, the body becomes incredibly efficient at burning fat for energy.
Keto plan of eating can cause massive reductions in blood sugar, insulin levels and help with weight loss.
Some of the Key benefits of keto dieting are these: Weight loss, Reduced blood pressure, Slower ageing process, Improved sleep & mood, and Increased energy efficiency.
Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.
It is also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.
Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hrs per day and fasting for the remaining 16 hrs.
Blood, urine, and breath tests are available, which can help determine whether you have entered ketosis by measuring the amount of ketones produced by your body.
Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
A ketogenic diet is an effective way to lose weight and lower risk factors for disease.
The research shows that the ketogenic diet may be as effective for weight loss as a low fat diet.
And the diet is so filling that you can lose weight without counting calories or tracking your food intake.
A review of 13 studies found that following a very low carb, ketogenic diet was a bit more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 lbs more than the group that followed a low fat diet .
What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels.
Another study in 34 older adults found that those who followed a ketogenic diet for 8 wks lost nearly five times as much total body fat as those who followed a low fat diet.
The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a Key role.
Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.
Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals, and omega-3s.
The net carbs in non-starchy vegetables range from 1 to 8 grams per cup. Vegetables are nutritious, versatile, and may help reduce the risk of disease.
Eggs contain less than 1 gram of carbs each and can help keep you full for hrs. They’re also high in several nutrients and may help protect eye and heart health.
Cheese is rich in protein, calcium, and beneficial fatty acids, yet contains a minimal amount of carbs.
Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health when consumed in moderation.
Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may help improve heart health markers.
Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It is ideal for salad dressings, mayonnaise, and adding to cooked foods.
Olives are rich in antioxidants that may help protect heart and bone health. They contain 1 gram of net carbs per ounce.
Nuts and seeds are heart-healthy, high in fiber, and may lead to healthier aging. They provide 0 to 8 grams of net carbs per ounce.
Berries are rich in nutrients that may reduce the risk of disease. They provide 5 to 12 grams of net carbs per 3.5-ounce serving.
Dark chocolate and cocoa powder are high in antioxidants and may help reduce the risk of heart disease.
Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk for diabetes.
Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.
For more details on the weight loss effects of a ketogenic diet, read this article.
The Bottom Line
A ketogenic diet can be used to achieve weight loss, blood sugar management, and other health-related goals.
Fortunately, it can include a wide variety of nutritious, tasty, and versatile foods that allow you to remain within your daily carb range.
To reap all the health benefits of a ketogenic diet, consume keto-friendly foods on a regular basis.
Eat healthy, Be healthy, Live lively