A simple understanding of what is a keto diet, so it helps you to maximize weight loss, increased energy, appetite control, and other potential health benefits of a keto diet.
So, what does Keto even mean & how is it done?
Your body runs on two fuel systems.
The first is Carbohydrates (sugar), this is primarily what everyone eats and follows. Example: Wheat, Rice, Pasta, etc. you get it right.
The second is Fat!
The keto diet is a very low-carb diet, so low in carbs that your body has to switch from Carbohydrates to Fat for fuel. Eating foods such as, olive oil, avocado, eggs, butter, nuts, meats, etc.
When the body is out of sugar, fat is converted in the liver as the energy modules which are called Ketones, that fuel the brain. The diet that makes your body function in the manner which utilizes Fat as the energy source and produce ketones in the body is called Keto Diet.
Fat Burning Machine
Being fueled by ketones, you reach a state of ketosis, which has many benefits including you becoming a “FAT BURNING MACHINE”. Its a perfect setup for weight loss without starving yourself and you lose fat even while you sleep. You will be jumping around with energy, as the fat cells store almost 4 times the energy than the carbohydrate cells.
Start your journey, by simply avoiding most high/medium carbohydrate foods, such as processed foods, junk food, cola, bread, wheat, rice, pasta, etc. Instead start consuming vegetables, eggs, meat, fish, butter, oils etc. It isn’t something new, but has been going around for centuries, let’s rewind in history, our ancestors were never eating processed foods, refined carbohydrates as we do today, so our bodies aren’t actually adapted to these, thus, making us prone to illnesses like obesity, diabetes, cardiac problems etc.
Some of the health benefits of keto diet:
- Less acne
- Less heartburn
- Treating brain cancer
- Epilepsy control
- Fewer migraine attacks
- Less sugar cravings
- Cholesterol normalisation (LDL, HDL)
- Normalized blood pressure
- Control blood sugar & reverse type 2 diabetes
- Reverse PCOS
- High Energy
- Mental Clarity
- Normalize hunger
- Reduced sugar cravings
- Weight loss is a side effect and keto should not only be followed considering weight loss as the only goal.
Common problems people have when we switch to a keto diet:
- Keto Flu
- Reduced tolerance to alcohol
- Leg cramps
- Reduced physical performance
- Bad breath
- Heart palpitations
What are the things you Shouldn’t Eat on Keto:
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
- Processed cheese and meats
What are the things you Should Eat on Keto:
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol and other low-carb sweeteners
- Other fats – coconut oil, Ghee, high-fat salad dressing, saturated fats, etc.
Macros in Keto Diet:
A typical structure in the diet would be consisting of:
- Fat – 75%
- Protein – 20%
- Carbohydrates – 5%
It needs to be remembered that it is a High Fat, moderate protein and a low carbohydrate diet. So you may increase the fat and the protein, but try to limit the net carbohydrates to 20-30 grams only. Although, lower the carbohydrates, the better the results and faster the fat burn.
Net Carbohydrates = Total Carbohydrates – Total Fiber
To calculate on how much you should eat, I recommend ruled.me calculator.
If you are a vegetarian who wants to follow keto diet, check out the protein options here.